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  6. Omelette vs. Duck egg

Omelette vs. Duck egg — In-Depth Nutrition Comparison

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How are Omelette and Duck egg different?

  • Duck egg is higher than Omelette in Vitamin B12, Iron, Selenium, Vitamin B5, Folate, Vitamin B1, Vitamin B6, and Phosphorus.
  • Duck egg covers your daily need of Vitamin B12 193% more than Omelette.
  • Omelette is lower in Cholesterol.

Egg, whole, cooked, omelet and Egg, duck, whole, fresh, raw types were used in this article.

Infographic

Omelette vs Duck 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.
Omelette
Omelette
1
:
9
Duck egg
Duck egg
Contains more Calcium +33.3%
Contains more Iron +160.1%
Contains more Magnesium +54.5%
Contains more Phosphorus +31.7%
Contains more Potassium +89.7%
Contains more Zinc +29.4%
Contains more Manganese +58.3%
Contains more Selenium +41.1%
Equal in Sodium - 146
Equal in Copper - 0.062
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Duck egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 145% 13% 95% 20% 20% 39% 21% 5% 199%
Contains more Calcium +33.3%
Contains more Iron +160.1%
Contains more Magnesium +54.5%
Contains more Phosphorus +31.7%
Contains more Potassium +89.7%
Contains more Zinc +29.4%
Contains more Manganese +58.3%
Contains more Selenium +41.1%
Equal in Sodium - 146
Equal in Copper - 0.062

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.
Omelette
Omelette
1
:
9
Duck egg
Duck egg
Contains more Vitamin K +1025%
Contains more Vitamin B1 +358.8%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B5 +44.5%
Contains more Vitamin B6 +74.8%
Contains more Folate +105.1%
Contains more Vitamin B12 +610.5%
Equal in Vitamin A - 674
Equal in Vitamin E - 1.34
Equal in Vitamin D - 1.7
Equal in Vitamin B2 - 0.404
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Duck egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 27% 51% 0% 39% 94% 4% 112% 58% 60% 676% 1%
Contains more Vitamin K +1025%
Contains more Vitamin B1 +358.8%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B5 +44.5%
Contains more Vitamin B6 +74.8%
Contains more Folate +105.1%
Contains more Vitamin B12 +610.5%
Equal in Vitamin A - 674
Equal in Vitamin E - 1.34
Equal in Vitamin D - 1.7
Equal in Vitamin B2 - 0.404

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
1
:
4
Duck egg
Duck egg
Contains more Protein +21.2%
Contains more Fats +18.1%
Contains more Carbs +126.6%
Contains more Other +14%
Equal in Water - 70.83
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Duck egg
13% 14% 71%
Protein: 12.81 g
Fats: 13.77 g
Carbs: 1.45 g
Water: 70.83 g
Other: 1.14 g
Contains more Protein +21.2%
Contains more Fats +18.1%
Contains more Carbs +126.6%
Contains more Other +14%
Equal in Water - 70.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Duck egg
Duck egg
Contains more Polyunsaturated fat +121.7%
Contains more Monounsaturated Fat +34.7%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Duck egg
32% 57% 11%
Saturated Fat: 3.681 g
Monounsaturated Fat: 6.525 g
Polyunsaturated fat: 1.223 g
Contains more Polyunsaturated fat +121.7%
Contains more Monounsaturated Fat +34.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Omelette Duck egg
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Omelette Duck egg Opinion
Net carbs 0.64g 1.45g Duck egg
Protein 10.57g 12.81g Duck egg
Fats 11.66g 13.77g Duck egg
Carbs 0.64g 1.45g Duck egg
Calories 154kcal 185kcal Duck egg
Sugar 0.31g 0.93g Omelette
Calcium 48mg 64mg Duck egg
Iron 1.48mg 3.85mg Duck egg
Magnesium 11mg 17mg Duck egg
Phosphorus 167mg 220mg Duck egg
Potassium 117mg 222mg Duck egg
Sodium 155mg 146mg Duck egg
Zinc 1.09mg 1.41mg Duck egg
Copper 0.063mg 0.062mg Omelette
Manganese 0.024mg 0.038mg Duck egg
Selenium 25.8µg 36.4µg Duck egg
Vitamin A 617IU 674IU Duck egg
Vitamin A RAE 172µg 194µg Duck egg
Vitamin E 1.29mg 1.34mg Duck egg
Vitamin D 69IU 69IU
Vitamin D 1.7µg 1.7µg
Vitamin B1 0.034mg 0.156mg Duck egg
Vitamin B2 0.386mg 0.404mg Duck egg
Vitamin B3 0.064mg 0.2mg Duck egg
Vitamin B5 1.289mg 1.862mg Duck egg
Vitamin B6 0.143mg 0.25mg Duck egg
Folate 39µg 80µg Duck egg
Vitamin B12 0.76µg 5.4µg Duck egg
Vitamin K 4.5µg 0.4µg Omelette
Tryptophan 0.14mg 0.26mg Duck egg
Threonine 0.467mg 0.736mg Duck egg
Isoleucine 0.565mg 0.598mg Duck egg
Leucine 0.913mg 1.097mg Duck egg
Lysine 0.767mg 0.951mg Duck egg
Methionine 0.319mg 0.576mg Duck egg
Phenylalanine 0.572mg 0.84mg Duck egg
Valine 0.722mg 0.885mg Duck egg
Histidine 0.26mg 0.32mg Duck egg
Cholesterol 313mg 884mg Omelette
Trans Fat 0.709g Duck egg
Saturated Fat 3.319g 3.681g Omelette
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 6.525g Duck egg
Polyunsaturated fat 2.712g 1.223g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Duck egg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Omelette
97%
Duck egg
Minerals Daily Need Coverage Score
37%
Omelette
57%
Duck egg

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.62g)
Which food is lower in Cholesterol?
Omelette
Omelette is lower in Cholesterol (difference - 571mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 0.362g)
Which food contains less Sodium?
Duck egg
Duck egg contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Duck egg
Duck egg is lower in glycemic index (difference - 0)
Which food is cheaper?
Duck egg
Duck egg is cheaper (difference - $1)
Which food is richer in minerals?
Duck egg
Duck egg is relatively richer in minerals
Which food is richer in vitamins?
Duck egg
Duck egg is relatively richer in vitamins

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. Duck egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172189/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.