Omelette vs. Crackers — In-Depth Nutrition Comparison
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How are omelette and crackers different?
- Omelette is higher in choline, selenium, and vitamin B12; however, crackers are richer in vitamin K, iron, vitamin B1, vitamin B3, and manganese.
- Daily need coverage for cholesterol for omelette is 104% higher.
- Crackers have less cholesterol.
- Omelette has a lower glycemic index (0) than crackers (63).
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 more ZincZinc | +122.4% |
| Contains less SodiumSodium | -78.7% |
| Contains more SeleniumSelenium | +285.1% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more CalciumCalcium | +150% |
| Contains more IronIron | +172.3% |
| Contains more CopperCopper | +65.1% |
| Contains more PhosphorusPhosphorus | +48.5% |
| Contains more ManganeseManganese | +1945.8% |
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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +209.1% |
| Contains more Vitamin B6Vitamin B6 | +127% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +2479.2% |
| Contains more Vitamin EVitamin E | +134.9% |
| Contains more Vitamin B1Vitamin B1 | +1123.5% |
| Contains more Vitamin B2Vitamin B2 | +18.1% |
| Contains more Vitamin B3Vitamin B3 | +6700% |
| Contains more Vitamin KVitamin K | +1440% |
| Contains more FolateFolate | +135.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +59.2% |
| Contains more WaterWater | +2324.5% |
| Contains more FatsFats | +126.7% |
| Contains more CarbsCarbs | +9478.1% |
| Contains more OtherOther | +149% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.3% |
| Contains more Mono. FatMonounsaturated fat | +35.3% |
| Contains more Poly. FatPolyunsaturated fat | +384.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +51.6% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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~equal in
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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 | |
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DV% diff. |
| Cholesterol | 313mg | 0mg | 104% |
| Polyunsaturated fat | 2.712g | 13.137g | 70% |
| Vitamin K | 4.5µg | 69.3µg | 54% |
| Choline | 247.6mg | 9.6mg | 43% |
| Selenium | 25.8µg | 6.7µg | 35% |
| Vitamin B12 | 0.76µg | 0µg | 32% |
| Iron | 1.48mg | 4.03mg | 32% |
| Vitamin B1 | 0.034mg | 0.416mg | 32% |
| Vitamin B3 | 0.064mg | 4.352mg | 27% |
| Sodium | 155mg | 726mg | 25% |
| Fats | 11.66g | 26.43g | 23% |
| Carbs | 0.64g | 61.3g | 20% |
| Manganese | 0.024mg | 0.491mg | 20% |
| Starch | 49.69g | 20% | |
| Vitamin A | 172µg | 0µg | 19% |
| Calories | 154kcal | 510kcal | 18% |
| Vitamin B5 | 1.289mg | 0.417mg | 17% |
| Folate | 39µg | 92µg | 13% |
| Phosphorus | 167mg | 248mg | 12% |
| Vitamin E | 1.29mg | 3.03mg | 12% |
| Saturated fat | 3.319g | 5.562g | 10% |
| Vitamin D | 1.7µg | 0µg | 9% |
| Fiber | 0g | 2.3g | 9% |
| Vitamin D | 69IU | 0IU | 9% |
| Protein | 10.57g | 6.64g | 8% |
| Calcium | 48mg | 120mg | 7% |
| Vitamin B6 | 0.143mg | 0.063mg | 6% |
| Copper | 0.063mg | 0.104mg | 5% |
| Zinc | 1.09mg | 0.49mg | 5% |
| Vitamin B2 | 0.386mg | 0.456mg | 5% |
| Monounsaturated fat | 4.843g | 6.553g | 4% |
| Magnesium | 11mg | 18mg | 2% |
| Net carbs | 0.64g | 59g | N/A |
| Potassium | 117mg | 118mg | 0% |
| Sugar | 0.31g | 8.18g | N/A |
| Trans fat | 0.709g | 1.076g | N/A |
| Tryptophan | 0.14mg | 0.084mg | 0% |
| Threonine | 0.467mg | 0.193mg | 0% |
| Isoleucine | 0.565mg | 0.246mg | 0% |
| Leucine | 0.913mg | 0.471mg | 0% |
| Lysine | 0.767mg | 0.103mg | 0% |
| Methionine | 0.319mg | 0.112mg | 0% |
| Phenylalanine | 0.572mg | 0.331mg | 0% |
| Valine | 0.722mg | 0.294mg | 0% |
| Histidine | 0.26mg | 0.145mg | 0% |
| Fructose | 0g | 0.29g | 0% |
| Omega-3 - DHA | 0.049g | 0g | N/A |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.015g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
45%
49%
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?
Crackers is lower in Cholesterol (difference - 313mg)
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is richer in vitamins?
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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.