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  6. Omelette vs. Plantain raw

Omelette vs. Plantain raw — In-Depth Nutrition Comparison

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What are the differences between omelette and plantain raw?

  • Omelette is higher in selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus, yet plantain raw is higher in vitamin C and vitamin B6.
  • Omelette's daily need coverage for cholesterol is 104% more.
  • The amount of cholesterol in plantain raw is lower.
  • The glycemic index of omelette is lower.

We used Egg, whole, cooked, omelet and Plantains, raw types in this article.

Infographic

Omelette vs Plantain raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1500%
Contains more IronIron +146.7%
Contains more ZincZinc +678.6%
Contains more PhosphorusPhosphorus +391.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1620%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +326.5%
Contains more CopperCopper +28.6%
Contains less SodiumSodium -97.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +207.1%
Contains more Vitamin EVitamin E +821.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +614.8%
Contains more Vitamin B5Vitamin B5 +395.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +542.9%
Contains more FolateFolate +77.3%
Contains more CholineCholine +1734.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B3Vitamin B3 +971.9%
Contains more Vitamin B6Vitamin B6 +109.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +713.1%
Contains more FatsFats +3051.4%
Contains more WaterWater +16.6%
Contains more CarbsCarbs +4882.8%
Contains more OtherOther +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +15034.4%
Contains more Poly. FatPolyunsaturated fat +3830.4%
Contains less Sat. FatSaturated fat -95.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Omelette Plantain raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Omelette Plantain raw DV% diff.
Cholesterol 313mg 0mg 104%
Selenium 25.8µg 1.5µg 44%
Choline 247.6mg 13.5mg 43%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.054mg 26%
Vitamin B5 1.289mg 0.26mg 21%
Vitamin C 0mg 18.4mg 20%
Protein 10.57g 1.3g 19%
Phosphorus 167mg 34mg 19%
Polyunsaturated fat 2.712g 0.069g 18%
Fats 11.66g 0.37g 17%
Saturated fat 3.319g 0.143g 14%
Vitamin A 172µg 56µg 13%
Vitamin B6 0.143mg 0.299mg 12%
Monounsaturated fat 4.843g 0.032g 12%
Potassium 117mg 499mg 11%
Iron 1.48mg 0.6mg 11%
Carbs 0.64g 31.89g 10%
Zinc 1.09mg 0.14mg 9%
Vitamin D 1.7µg 0µg 9%
Fiber 0g 2.3g 9%
Vitamin D 69IU 0IU 9%
Vitamin E 1.29mg 0.14mg 8%
Sodium 155mg 4mg 7%
Magnesium 11mg 37mg 6%
Calcium 48mg 3mg 5%
Folate 39µg 22µg 4%
Vitamin B3 0.064mg 0.686mg 4%
Vitamin K 4.5µg 0.7µg 3%
Calories 154kcal 122kcal 2%
Vitamin B1 0.034mg 0.052mg 2%
Copper 0.063mg 0.081mg 2%
Manganese 0.024mg 1%
Net carbs 0.64g 29.59g N/A
Sugar 0.31g 15g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.015mg 0%
Threonine 0.467mg 0.034mg 0%
Isoleucine 0.565mg 0.036mg 0%
Leucine 0.913mg 0.059mg 0%
Lysine 0.767mg 0.06mg 0%
Methionine 0.319mg 0.017mg 0%
Phenylalanine 0.572mg 0.044mg 0%
Valine 0.722mg 0.046mg 0%
Histidine 0.26mg 0.064mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Omelette
18%
Plantain raw
Minerals Daily Need Coverage Score
37%
Omelette
15%
Plantain raw

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 151mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 3.176g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 14.69g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.