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Omelette vs. Crab stick — In-Depth Nutrition Comparison

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How are omelette and crab stick different?

  • Omelette is richer in choline, vitamin B5, vitamin B2, iron, vitamin A, and vitamin D, while crab stick is higher in phosphorus.
  • Omelette covers your daily need for cholesterol, 98% more than crab stick.
  • Crab stick is lower in cholesterol.
  • Crab stick has a higher glycemic index (50) than omelette (0).

Egg, whole, cooked, omelet and Crustaceans, crab, alaska king, imitation, made from surimi types were used in this article.

Infographic

Omelette vs Crab stick 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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more CalciumCalcium +269.2%
Contains more PotassiumPotassium +30%
Contains more IronIron +279.5%
Contains more CopperCopper +96.9%
Contains more ZincZinc +230.3%
Contains less SodiumSodium -70.7%
Contains more ManganeseManganese +118.2%
Contains more SeleniumSelenium +15.7%
Contains more MagnesiumMagnesium +290.9%
Contains more PhosphorusPhosphorus +68.9%

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +658.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +382.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +33.3%
Contains more Vitamin KVitamin K +1025%
Contains more FolateFolate +∞%
Contains more CholineCholine +1804.6%
Contains more Vitamin B3Vitamin B3 +868.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.13mg

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
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more ProteinProtein +38.7%
Contains more FatsFats +2434.8%
Contains more CarbsCarbs +2243.8%
Contains more OtherOther +126%
~equal in Water ~74.66g

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains more Mono. FatMonounsaturated fat +1661.1%
Contains more Poly. FatPolyunsaturated fat +1796.5%
Contains less Sat. FatSaturated fat -93.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 30% 27% 6%
Starch: 3.5 g
Sucrose: 2.95 g
Glucose: 2.68 g
Fructose: 0.62 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +764.5%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Crab stick DV% diff.
Cholesterol 313mg 20mg 98%
Choline 247.6mg 13mg 43%
Vitamin B5 1.289mg 0mg 26%
Vitamin B2 0.386mg 0.08mg 24%
Vitamin A 172µg 0µg 19%
Fats 11.66g 0.46g 17%
Polyunsaturated fat 2.712g 0.143g 17%
Phosphorus 167mg 282mg 16%
Sodium 155mg 529mg 16%
Iron 1.48mg 0.39mg 14%
Saturated fat 3.319g 0.216g 14%
Monounsaturated fat 4.843g 0.275g 11%
Folate 39µg 0µg 10%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Magnesium 11mg 43mg 8%
Vitamin B12 0.76µg 0.57µg 8%
Vitamin E 1.29mg 0.17mg 7%
Zinc 1.09mg 0.33mg 7%
Selenium 25.8µg 22.3µg 6%
Protein 10.57g 7.62g 6%
Carbs 0.64g 15g 5%
Calcium 48mg 13mg 4%
Vitamin K 4.5µg 0.4µg 3%
Calories 154kcal 95kcal 3%
Vitamin B3 0.064mg 0.62mg 3%
Copper 0.063mg 0.032mg 3%
Fiber 0g 0.5g 2%
Fructose 0g 0.62g 1%
Manganese 0.024mg 0.011mg 1%
Starch 3.5g 1%
Potassium 117mg 90mg 1%
Vitamin B6 0.143mg 0.13mg 1%
Net carbs 0.64g 14.5g N/A
Sugar 0.31g 6.25g N/A
Vitamin B1 0.034mg 0.03mg 0%
Trans fat 0.709g 0.008g N/A
Tryptophan 0.14mg 0.075mg 0%
Threonine 0.467mg 0.285mg 0%
Isoleucine 0.565mg 0.23mg 0%
Leucine 0.913mg 0.607mg 0%
Lysine 0.767mg 0.707mg 0%
Methionine 0.319mg 0.261mg 0%
Phenylalanine 0.572mg 0.26mg 0%
Valine 0.722mg 0.286mg 0%
Histidine 0.26mg 0.156mg 0%
Omega-3 - DHA 0.049g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.006g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.015g 0g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Crab stick
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Crab stick
Minerals Daily Need Coverage Score
37%
Omelette
39%
Crab stick

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 5.94g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 374mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 50)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $11)
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
Which food is lower in Cholesterol?
Crab stick
Crab stick is lower in Cholesterol (difference - 293mg)
Which food is lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 3.103g)

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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.