Omelette vs. Crouton — In-Depth Nutrition Comparison
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Important differences between omelette and crouton
- Omelette has more vitamin B12; however, crouton is richer in vitamin B1, vitamin B3, iron, folate, selenium, manganese, and fiber.
- Omelette's daily need coverage for cholesterol is 104% more.
- Crouton contains less cholesterol.
- Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of omelette is 0.
The food varieties used in the comparison are Egg, whole, cooked, omelet and Croutons, plain.
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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 | +22.5% |
| Contains more PhosphorusPhosphorus | +45.2% |
| Contains less SodiumSodium | -77.8% |
| Contains more MagnesiumMagnesium | +181.8% |
| Contains more CalciumCalcium | +58.3% |
| Contains more IronIron | +175.7% |
| Contains more CopperCopper | +158.7% |
| Contains more ManganeseManganese | +1983.3% |
| Contains more SeleniumSelenium | +45.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +41.9% |
| Contains more Vitamin B5Vitamin B5 | +200.5% |
| Contains more Vitamin B6Vitamin B6 | +450% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1732.4% |
| Contains more Vitamin B3Vitamin B3 | +8398.4% |
| Contains more FolateFolate | +238.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +76.7% |
| Contains more WaterWater | +1284.2% |
| Contains more ProteinProtein | +12.6% |
| Contains more CarbsCarbs | +11384.4% |
| Contains more OtherOther | +150% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +58.3% |
| Contains more Poly. FatPolyunsaturated fat | +113% |
| Contains less Sat. FatSaturated fat | -54.5% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Cholesterol | 313mg | 0mg | 104% |
| Vitamin B1 | 0.034mg | 0.623mg | 49% |
| Choline | 247.6mg | 45% | |
| Vitamin B3 | 0.064mg | 5.439mg | 34% |
| Iron | 1.48mg | 4.08mg | 33% |
| Vitamin B12 | 0.76µg | 0µg | 32% |
| Sodium | 155mg | 698mg | 24% |
| Carbs | 0.64g | 73.5g | 24% |
| Folate | 39µg | 132µg | 23% |
| Selenium | 25.8µg | 37.5µg | 21% |
| Manganese | 0.024mg | 0.5mg | 21% |
| Fiber | 0g | 5.1g | 20% |
| Vitamin A | 172µg | 0µg | 19% |
| Vitamin B5 | 1.289mg | 0.429mg | 17% |
| Calories | 154kcal | 407kcal | 13% |
| Copper | 0.063mg | 0.163mg | 11% |
| Polyunsaturated fat | 2.712g | 1.273g | 10% |
| Vitamin B6 | 0.143mg | 0.026mg | 9% |
| Vitamin B2 | 0.386mg | 0.272mg | 9% |
| Vitamin D | 1.7µg | 9% | |
| Vitamin E | 1.29mg | 9% | |
| Vitamin D | 69IU | 9% | |
| Fats | 11.66g | 6.6g | 8% |
| Saturated fat | 3.319g | 1.51g | 8% |
| Phosphorus | 167mg | 115mg | 7% |
| Magnesium | 11mg | 31mg | 5% |
| Vitamin K | 4.5µg | 4% | |
| Monounsaturated fat | 4.843g | 3.059g | 4% |
| Calcium | 48mg | 76mg | 3% |
| Protein | 10.57g | 11.9g | 3% |
| Zinc | 1.09mg | 0.89mg | 2% |
| Net carbs | 0.64g | 68.4g | N/A |
| Potassium | 117mg | 124mg | 0% |
| Sugar | 0.31g | N/A | |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.14mg | 0.14mg | 0% |
| Threonine | 0.467mg | 0.337mg | 0% |
| Isoleucine | 0.565mg | 0.456mg | 0% |
| Leucine | 0.913mg | 0.832mg | 0% |
| Lysine | 0.767mg | 0.278mg | 0% |
| Methionine | 0.319mg | 0.211mg | 0% |
| Phenylalanine | 0.572mg | 0.586mg | 0% |
| Valine | 0.722mg | 0.514mg | 0% |
| Histidine | 0.26mg | 0.255mg | 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?
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%
35%
Minerals Daily Need Coverage Score
37%
70%
Comparison summary
Which food contains less Sodium?
Omelette contains less Sodium (difference - 543mg)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 72)
Which food is cheaper?
Omelette is cheaper (difference - $0.5)
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
Crouton is lower in Saturated fat (difference - 1.809g)
Which food is richer in minerals?
Crouton is relatively richer in minerals