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  6. Omelette vs. Garden cress

Omelette vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between omelette and garden cress

  • Omelette has more selenium, choline, vitamin B12, and vitamin B5, while garden cress has more vitamin K, vitamin A, vitamin C, and manganese.
  • Garden cress covers your daily need for vitamin K, 448% more than omelette.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Cress, garden, raw.

Infographic

Omelette vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more IronIron +13.8%
Contains more ZincZinc +373.9%
Contains more PhosphorusPhosphorus +119.7%
Contains more SeleniumSelenium +2766.7%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +68.8%
Contains more PotassiumPotassium +417.9%
Contains more CopperCopper +169.8%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +2204.2%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +84.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more Vitamin B5Vitamin B5 +432.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1169.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +101.2%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B3Vitamin B3 +1462.5%
Contains more Vitamin B6Vitamin B6 +72.7%
Contains more Vitamin KVitamin K +11942.2%
Contains more FolateFolate +105.1%

All nutrients comparison - raw data values

Nutrient Omelette Garden cress DV% diff.
Vitamin K 4.5µg 541.9µg 448%
Cholesterol 313mg 0mg 104%
Vitamin C 0mg 69mg 77%
Selenium 25.8µg 0.9µg 45%
Choline 247.6mg 19.5mg 41%
Vitamin B12 0.76µg 0µg 32%
Manganese 0.024mg 0.553mg 23%
Vitamin B5 1.289mg 0.242mg 21%
Vitamin A 172µg 346µg 19%
Fats 11.66g 0.7g 17%
Polyunsaturated fat 2.712g 0.228g 17%
Protein 10.57g 2.6g 16%
Saturated fat 3.319g 0.023g 15%
Potassium 117mg 606mg 14%
Phosphorus 167mg 76mg 13%
Copper 0.063mg 0.17mg 12%
Monounsaturated fat 4.843g 0.239g 12%
Vitamin B2 0.386mg 0.26mg 10%
Folate 39µg 80µg 10%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Vitamin B6 0.143mg 0.247mg 8%
Zinc 1.09mg 0.23mg 8%
Vitamin B3 0.064mg 1mg 6%
Calories 154kcal 32kcal 6%
Magnesium 11mg 38mg 6%
Sodium 155mg 14mg 6%
Vitamin B1 0.034mg 0.08mg 4%
Vitamin E 1.29mg 0.7mg 4%
Fiber 0g 1.1g 4%
Calcium 48mg 81mg 3%
Iron 1.48mg 1.3mg 2%
Carbs 0.64g 5.5g 2%
Net carbs 0.64g 4.4g N/A
Sugar 0.31g 4.4g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 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

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +306.5%
Contains more FatsFats +1565.7%
Contains more CarbsCarbs +759.4%
Contains more WaterWater +17.4%
Contains more OtherOther +80%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +1926.4%
Contains more Poly. FatPolyunsaturated fat +1089.5%
Contains less Sat. FatSaturated fat -99.3%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.