Omelette vs. Cracker — In-Depth Nutrition Comparison
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How are Omelette and Cracker different?
- Omelette is higher in Choline, Selenium, and Vitamin B12, however, Cracker is richer in Vitamin K, Iron, Vitamin B1, Vitamin B3, and Manganese.
- Daily need coverage for Cholesterol from Omelette is 104% higher.
- Cracker has less Cholesterol.
Egg, whole, cooked, omelet and Crackers, standard snack-type, regular are the varieties used in this article.
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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.
Contains
less
Sodium
-78.7%
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Zinc
+122.4%
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Selenium
+285.1%
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Calcium
+150%
Contains
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Iron
+172.3%
Contains
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Magnesium
+63.6%
Contains
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Phosphorus
+48.5%
Contains
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Copper
+65.1%
Contains
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Manganese
+1945.8%
Equal in Potassium - 118
Contains
less
Sodium
-78.7%
Contains
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Zinc
+122.4%
Contains
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Selenium
+285.1%
Contains
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Calcium
+150%
Contains
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Iron
+172.3%
Contains
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Magnesium
+63.6%
Contains
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Phosphorus
+48.5%
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Copper
+65.1%
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Manganese
+1945.8%
Equal in Potassium - 118
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.
:
Contains
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Vitamin A
+∞%
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Vitamin D
+∞%
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Vitamin B5
+209.1%
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Vitamin B6
+127%
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Vitamin B12
+∞%
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Vitamin E
+134.9%
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Vitamin B1
+1123.5%
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Vitamin B2
+18.1%
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Vitamin B3
+6700%
Contains
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Folate
+135.9%
Contains
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Vitamin K
+1440%
Contains
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Vitamin A
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B5
+209.1%
Contains
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Vitamin B6
+127%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+134.9%
Contains
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Vitamin B1
+1123.5%
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Vitamin B2
+18.1%
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Vitamin B3
+6700%
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Folate
+135.9%
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Vitamin K
+1440%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+59.2%
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Water
+2324.5%
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Fats
+126.7%
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Carbs
+9478.1%
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Other
+149%
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Protein
+59.2%
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Water
+2324.5%
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Fats
+126.7%
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Carbs
+9478.1%
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Other
+149%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-40.3%
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Monounsaturated Fat
+35.3%
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Polyunsaturated fat
+384.4%
Contains
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Saturated Fat
-40.3%
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Monounsaturated Fat
+35.3%
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Polyunsaturated fat
+384.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+51.6%
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Fructose
+∞%
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Maltose
+∞%
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+51.6%
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Fructose
+∞%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.64g | 59g |
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| Protein | 10.57g | 6.64g |
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| Fats | 11.66g | 26.43g |
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| Carbs | 0.64g | 61.3g |
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| Calories | 154kcal | 510kcal |
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| Starch | 49.69g |
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| Fructose | 0g | 0.29g |
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| Sugar | 0.31g | 8.18g |
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| Fiber | 0g | 2.3g |
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| Calcium | 48mg | 120mg |
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| Iron | 1.48mg | 4.03mg |
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| Magnesium | 11mg | 18mg |
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| Phosphorus | 167mg | 248mg |
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| Potassium | 117mg | 118mg |
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| Sodium | 155mg | 726mg |
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| Zinc | 1.09mg | 0.49mg |
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| Copper | 0.063mg | 0.104mg |
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| Manganese | 0.024mg | 0.491mg |
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| Selenium | 25.8µg | 6.7µg |
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| Vitamin A | 617IU | 0IU |
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| Vitamin A RAE | 172µg | 0µg |
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| Vitamin E | 1.29mg | 3.03mg |
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| Vitamin D | 69IU | 0IU |
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| Vitamin D | 1.7µg | 0µg |
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| Vitamin B1 | 0.034mg | 0.416mg |
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| Vitamin B2 | 0.386mg | 0.456mg |
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| Vitamin B3 | 0.064mg | 4.352mg |
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| Vitamin B5 | 1.289mg | 0.417mg |
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| Vitamin B6 | 0.143mg | 0.063mg |
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| Folate | 39µg | 92µg |
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| Vitamin B12 | 0.76µg | 0µg |
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| Vitamin K | 4.5µg | 69.3µg |
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| Tryptophan | 0.14mg | 0.084mg |
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| Threonine | 0.467mg | 0.193mg |
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| Isoleucine | 0.565mg | 0.246mg |
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| Leucine | 0.913mg | 0.471mg |
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| Lysine | 0.767mg | 0.103mg |
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| Methionine | 0.319mg | 0.112mg |
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| Phenylalanine | 0.572mg | 0.331mg |
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| Valine | 0.722mg | 0.294mg |
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| Histidine | 0.26mg | 0.145mg |
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| Cholesterol | 313mg | 0mg |
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| Trans Fat | 0.709g | 1.076g |
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| Saturated Fat | 3.319g | 5.562g |
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| Omega-3 - DHA | 0.049g | 0g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Monounsaturated Fat | 4.843g | 6.553g |
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| Polyunsaturated fat | 2.712g | 13.137g |
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| Omega-6 - Eicosadienoic acid | 0.015g | 0.009g |
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| Omega-6 - Linoleic acid | 11.48g |
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| Omega-6 - Gamma-linoleic acid | 0.062g |
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| Omega-3 - ALA | 1.485g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
38%
53%
Minerals Daily Need Coverage Score
37%
56%
Comparison summary
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 7.87g)
Which food contains less Sodium?
Omelette contains less Sodium (difference - 571mg)
Which food is lower in Saturated Fat?
Omelette is lower in Saturated Fat (difference - 2.243g)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 63)
Which food is cheaper?
Omelette is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Cracker is lower in Cholesterol (difference - 313mg)
Which food is richer in minerals?
Cracker is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.