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Omelette vs. Egg — In-Depth Nutrition Comparison

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How are omelette and eggs different?

  • Omelette is higher in polyunsaturated fat; however, eggs are richer in copper, vitamin B12, vitamin B2, selenium, and choline.
  • Daily need coverage for copper for eggs is 215% higher.
  • Omelette contains 2 times more polyunsaturated fat than eggs. While omelette contains 2.712g of polyunsaturated fat, eggs contain only 1.414g.
  • Omelette has less cholesterol.

Egg, whole, cooked, omelet and Egg, whole, cooked, hard-boiled are the varieties used in this article.

Infographic

Omelette vs Egg 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%
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more IronIron +24.4%
Contains more CopperCopper +3074.6%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +19.4%
~equal in Magnesium ~10mg
~equal in Calcium ~50mg
~equal in Potassium ~126mg
~equal in Zinc ~1.05mg
~equal in Phosphorus ~172mg
~equal in Manganese ~0.026mg

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%
Egg
Egg
6
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin AVitamin A +15.4%
Contains more Vitamin EVitamin E +25.2%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin KVitamin K +1400%
Contains more Vitamin DVitamin D +29.4%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B2Vitamin B2 +32.9%
Contains more Vitamin B12Vitamin B12 +46.1%
Contains more FolateFolate +12.8%
Contains more CholineCholine +18.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.064mg
~equal in Vitamin B5 ~1.398mg

All nutrients comparison - raw data values

Nutrient Omelette Egg DV% diff.
Copper 0.063mg 2mg 215%
Cholesterol 313mg 373mg 20%
Vitamin B12 0.76µg 1.11µg 15%
Vitamin B2 0.386mg 0.513mg 10%
Polyunsaturated fat 2.712g 1.414g 9%
Selenium 25.8µg 30.8µg 9%
Choline 247.6mg 293.8mg 8%
Protein 10.57g 12.58g 4%
Iron 1.48mg 1.19mg 4%
Vitamin K 4.5µg 0.3µg 4%
Vitamin A 172µg 149µg 3%
Vitamin D 1.7µg 2.2µg 3%
Vitamin B1 0.034mg 0.066mg 3%
Vitamin B6 0.143mg 0.121mg 2%
Vitamin B5 1.289mg 1.398mg 2%
Vitamin D 69IU 87IU 2%
Fats 11.66g 10.61g 2%
Monounsaturated fat 4.843g 4.077g 2%
Vitamin E 1.29mg 1.03mg 2%
Folate 39µg 44µg 1%
Sodium 155mg 124mg 1%
Phosphorus 167mg 172mg 1%
Calories 154kcal 155kcal 0%
Carbs 0.64g 1.12g 0%
Net carbs 0.64g 1.12g N/A
Magnesium 11mg 10mg 0%
Calcium 48mg 50mg 0%
Potassium 117mg 126mg 0%
Sugar 0.31g 1.12g N/A
Zinc 1.09mg 1.05mg 0%
Manganese 0.024mg 0.026mg 0%
Vitamin B3 0.064mg 0.064mg 0%
Trans fat 0.709g N/A
Saturated fat 3.319g 3.267g 0%
Tryptophan 0.14mg 0.153mg 0%
Threonine 0.467mg 0.604mg 0%
Isoleucine 0.565mg 0.686mg 0%
Leucine 0.913mg 1.075mg 0%
Lysine 0.767mg 0.904mg 0%
Methionine 0.319mg 0.392mg 0%
Phenylalanine 0.572mg 0.668mg 0%
Valine 0.722mg 0.767mg 0%
Histidine 0.26mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0.049g 0.038g 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
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +19%
Contains more CarbsCarbs +75%
~equal in Fats ~10.61g
~equal in Water ~74.62g
~equal in Other ~1.07g

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
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +18.8%
Contains more Poly. FatPolyunsaturated fat +91.8%
~equal in Saturated fat ~3.267g

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.