Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Omelette vs Egg - In-Depth Nutrition Comparison

Compare

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.

Infographic

Omelette vs Egg infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Egg
Contains more Iron +24.4%
Contains more Copper +3074.6%
Contains less Sodium -20%
Equal in Calcium - 50
Equal in Potassium - 126
Equal in Magnesium - 10
Equal in Zinc - 1.05
Equal in Phosphorus - 172
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 15% 11% 8% 21% 30% 72% 21%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
Contains more Iron +24.4%
Contains more Copper +3074.6%
Contains less Sodium -20%
Equal in Calcium - 50
Equal in Potassium - 126
Equal in Magnesium - 10
Equal in Zinc - 1.05
Equal in Phosphorus - 172

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Egg
Contains more Vitamin A +18.7%
Contains more Vitamin E +25.2%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +1400%
Contains more Vitamin D +29.4%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B12 +46.1%
Contains more Folate +12.8%
Equal in Vitamin B3 - 0.064
Equal in Vitamin B5 - 1.398
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 38% 26% 51% 9% 90% 2% 78% 33% 96% 12% 30%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 21% 67% 17% 119% 2% 84% 28% 139% 1% 33%
Contains more Vitamin A +18.7%
Contains more Vitamin E +25.2%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +1400%
Contains more Vitamin D +29.4%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B12 +46.1%
Contains more Folate +12.8%
Equal in Vitamin B3 - 0.064
Equal in Vitamin B5 - 1.398

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Omelette
45
Egg
Mineral Summary Score
29
Omelette
108
Egg

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
63%
Omelette
75%
Egg
Carbohydrates
1%
Omelette
1%
Egg
Fats
54%
Omelette
49%
Egg

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Omelette Egg
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Egg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Comparison summary

Which food is lower in Cholesterol?
Omelette
Omelette is lower in Cholesterol (difference - 60mg)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.81g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Egg
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.

All nutrients comparison - raw data values

Nutrient Omelette Egg Opinion
Calories 154 155 Egg
Protein 10.57 12.58 Egg
Fats 11.66 10.61 Omelette
Vitamin C 0 0
Carbs 0.64 1.12 Egg
Cholesterol 313 373 Omelette
Vitamin D 69 87 Egg
Iron 1.48 1.19 Omelette
Calcium 48 50 Egg
Potassium 117 126 Egg
Magnesium 11 10 Omelette
Sugar 0.31 1.12 Omelette
Fiber 0 0
Copper 0.063 2 Egg
Zinc 1.09 1.05 Omelette
Starch
Phosphorus 167 172 Egg
Sodium 155 124 Egg
Vitamin A 617 520 Omelette
Vitamin E 1.29 1.03 Omelette
Vitamin D 1.7 2.2 Egg
Vitamin B1 0.034 0.066 Egg
Vitamin B2 0.386 0.513 Egg
Vitamin B3 0.064 0.064
Vitamin B5 1.289 1.398 Egg
Vitamin B6 0.143 0.121 Omelette
Vitamin B12 0.76 1.11 Egg
Vitamin K 4.5 0.3 Omelette
Folate 39 44 Egg
Trans Fat 0.709 Egg
Saturated Fat 3.319 3.267 Egg
Monounsaturated Fat 4.843 4.077 Omelette
Polyunsaturated fat 2.712 1.414 Omelette
Tryptophan 0.14 0.153 Egg
Threonine 0.467 0.604 Egg
Isoleucine 0.565 0.686 Egg
Leucine 0.913 1.075 Egg
Lysine 0.767 0.904 Egg
Methionine 0.319 0.392 Egg
Phenylalanine 0.572 0.668 Egg
Valine 0.722 0.767 Egg
Histidine 0.26 0.298 Egg
Fructose 0 Omelette

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.