Omelette vs. Egg — In-Depth Nutrition Comparison
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How are Omelette and Egg different?
- Omelette is higher in Polyunsaturated fat, however, Egg is richer in Copper, Vitamin B12, Vitamin B2, Selenium, and Choline.
- Daily need coverage for Copper from Egg is 215% higher.
- Omelette contains 2 times more Polyunsaturated fat than Egg. While Omelette contains 2.712g of Polyunsaturated fat, Egg contains only 1.414g.
- Omelette has less Cholesterol.
Egg, whole, cooked, omelet and Egg, whole, cooked, hard-boiled 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
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Iron
+24.4%
Contains
less
Sodium
-20%
Contains
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Copper
+3074.6%
Contains
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Selenium
+19.4%
Equal in Calcium - 50
Equal in Magnesium - 10
Equal in Phosphorus - 172
Equal in Potassium - 126
Equal in Zinc - 1.05
Equal in Manganese - 0.026
Contains
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Iron
+24.4%
Contains
less
Sodium
-20%
Contains
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Copper
+3074.6%
Contains
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Selenium
+19.4%
Equal in Calcium - 50
Equal in Magnesium - 10
Equal in Phosphorus - 172
Equal in Potassium - 126
Equal in Zinc - 1.05
Equal in Manganese - 0.026
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
+18.7%
Contains
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Vitamin E
+25.2%
Contains
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Vitamin B6
+18.2%
Contains
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Vitamin K
+1400%
Contains
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Vitamin D
+29.4%
Contains
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Vitamin B1
+94.1%
Contains
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Vitamin B2
+32.9%
Contains
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Folate
+12.8%
Contains
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Vitamin B12
+46.1%
Equal in Vitamin B3 - 0.064
Equal in Vitamin B5 - 1.398
Contains
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Vitamin A
+18.7%
Contains
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Vitamin E
+25.2%
Contains
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Vitamin B6
+18.2%
Contains
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Vitamin K
+1400%
Contains
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Vitamin D
+29.4%
Contains
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Vitamin B1
+94.1%
Contains
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Vitamin B2
+32.9%
Contains
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Folate
+12.8%
Contains
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Vitamin B12
+46.1%
Equal in Vitamin B3 - 0.064
Equal in Vitamin B5 - 1.398
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+19%
Contains
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Carbs
+75%
Equal in Fats - 10.61
Equal in Water - 74.62
Equal in Other - 1.07
Contains
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Protein
+19%
Contains
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Carbs
+75%
Equal in Fats - 10.61
Equal in Water - 74.62
Equal in Other - 1.07
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+18.8%
Contains
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Polyunsaturated fat
+91.8%
Equal in Saturated Fat - 3.267
Contains
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Monounsaturated Fat
+18.8%
Contains
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Polyunsaturated fat
+91.8%
Equal in Saturated Fat - 3.267
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.64g | 1.12g |
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| Protein | 10.57g | 12.58g |
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| Fats | 11.66g | 10.61g |
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| Carbs | 0.64g | 1.12g |
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| Calories | 154kcal | 155kcal |
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| Sugar | 0.31g | 1.12g |
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| Calcium | 48mg | 50mg |
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| Iron | 1.48mg | 1.19mg |
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| Magnesium | 11mg | 10mg |
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| Phosphorus | 167mg | 172mg |
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| Potassium | 117mg | 126mg |
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| Sodium | 155mg | 124mg |
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| Zinc | 1.09mg | 1.05mg |
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| Copper | 0.063mg | 2mg |
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| Manganese | 0.024mg | 0.026mg |
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| Selenium | 25.8µg | 30.8µg |
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| Vitamin A | 617IU | 520IU |
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| Vitamin A RAE | 172µg | 149µg |
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| Vitamin E | 1.29mg | 1.03mg |
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| Vitamin D | 69IU | 87IU |
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| Vitamin D | 1.7µg | 2.2µg |
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| Vitamin B1 | 0.034mg | 0.066mg |
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| Vitamin B2 | 0.386mg | 0.513mg |
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| Vitamin B3 | 0.064mg | 0.064mg | |
| Vitamin B5 | 1.289mg | 1.398mg |
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| Vitamin B6 | 0.143mg | 0.121mg |
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| Folate | 39µg | 44µg |
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| Vitamin B12 | 0.76µg | 1.11µg |
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| Vitamin K | 4.5µg | 0.3µg |
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| Tryptophan | 0.14mg | 0.153mg |
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| Threonine | 0.467mg | 0.604mg |
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| Isoleucine | 0.565mg | 0.686mg |
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| Leucine | 0.913mg | 1.075mg |
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| Lysine | 0.767mg | 0.904mg |
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| Methionine | 0.319mg | 0.392mg |
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| Phenylalanine | 0.572mg | 0.668mg |
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| Valine | 0.722mg | 0.767mg |
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| Histidine | 0.26mg | 0.298mg |
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| Cholesterol | 313mg | 373mg |
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| Trans Fat | 0.709g |
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| Saturated Fat | 3.319g | 3.267g |
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| Omega-3 - DHA | 0.049g | 0.038g |
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| Omega-3 - EPA | 0g | 0.005g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Monounsaturated Fat | 4.843g | 4.077g |
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| Polyunsaturated fat | 2.712g | 1.414g |
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| Omega-6 - Eicosadienoic acid | 0.015g |
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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 | Equal | |
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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%
45%
Minerals Daily Need Coverage Score
37%
103%
Comparison summary
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 0.81g)
Which food is lower in Cholesterol?
Omelette is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Egg contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Egg is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in minerals?
?
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.
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.