Omelette vs. Egg white — In-Depth Nutrition Comparison
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The main differences between Omelette and Egg white
- Egg white contains less Choline, Vitamin B12, Vitamin B5, Phosphorus, Vitamin A, Iron, Vitamin D, and Vitamin B6 than Omelette.
- Daily need coverage for Cholesterol from Omelette is 104% higher.
- Egg white is lower in Cholesterol.
Food types used in this article are Egg, whole, cooked, omelet and Egg, white, raw, fresh.
Infographic
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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 CalciumCalcium | +585.7% |
| Contains more IronIron | +1750% |
| Contains more CopperCopper | +173.9% |
| Contains more ZincZinc | +3533.3% |
| Contains more PhosphorusPhosphorus | +1013.3% |
| Contains more ManganeseManganese | +118.2% |
| Contains more SeleniumSelenium | +29% |
| Contains more PotassiumPotassium | +39.3% |
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 B1Vitamin B1 | +750% |
| Contains more Vitamin B5Vitamin B5 | +578.4% |
| Contains more Vitamin B6Vitamin B6 | +2760% |
| Contains more Vitamin B12Vitamin B12 | +744.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +875% |
| Contains more CholineCholine | +22409.1% |
| Contains more Vitamin B2Vitamin B2 | +13.7% |
| Contains more Vitamin B3Vitamin B3 | +64.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +6758.8% |
| Contains more OtherOther | +58.7% |
| Contains more CarbsCarbs | +14.1% |
| Contains more WaterWater | +15% |
~equal in
Protein
~10.9g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Glucose
~0.34g
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 Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 154kcal | 52kcal |
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| Protein | 10.57g | 10.9g |
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| Fats | 11.66g | 0.17g |
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| Net carbs | 0.64g | 0.73g |
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| Carbs | 0.64g | 0.73g |
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| Cholesterol | 313mg | 0mg |
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| Vitamin D | 69IU | 0IU |
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| Magnesium | 11mg | 11mg | |
| Calcium | 48mg | 7mg |
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| Potassium | 117mg | 163mg |
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| Iron | 1.48mg | 0.08mg |
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| Sugar | 0.31g | 0.71g |
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| Copper | 0.063mg | 0.023mg |
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| Zinc | 1.09mg | 0.03mg |
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| Phosphorus | 167mg | 15mg |
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| Sodium | 155mg | 166mg |
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| Vitamin A | 617IU | 0IU |
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| Vitamin A | 172µg | 0µg |
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| Vitamin E | 1.29mg | 0mg |
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| Vitamin D | 1.7µg | 0µg |
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| Manganese | 0.024mg | 0.011mg |
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| Selenium | 25.8µg | 20µg |
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| Vitamin B1 | 0.034mg | 0.004mg |
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| Vitamin B2 | 0.386mg | 0.439mg |
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| Vitamin B3 | 0.064mg | 0.105mg |
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| Vitamin B5 | 1.289mg | 0.19mg |
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| Vitamin B6 | 0.143mg | 0.005mg |
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| Vitamin B12 | 0.76µg | 0.09µg |
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| Vitamin K | 4.5µg | 0µg |
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| Folate | 39µg | 4µg |
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| Trans Fat | 0.709g |
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| Choline | 247.6mg | 1.1mg |
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| Saturated Fat | 3.319g | 0g |
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| Monounsaturated Fat | 4.843g | 0g |
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| Polyunsaturated fat | 2.712g | 0g |
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| Tryptophan | 0.14mg | 0.125mg |
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| Threonine | 0.467mg | 0.449mg |
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| Isoleucine | 0.565mg | 0.661mg |
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| Leucine | 0.913mg | 1.016mg |
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| Lysine | 0.767mg | 0.806mg |
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| Methionine | 0.319mg | 0.399mg |
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| Phenylalanine | 0.572mg | 0.686mg |
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| Valine | 0.722mg | 0.809mg |
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| Histidine | 0.26mg | 0.29mg |
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| Fructose | 0g | 0.07g |
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| Omega-3 - DHA | 0.049g | 0g |
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| Omega-3 - DPA | 0.006g | 0g |
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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 Calories diet |
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| Low Fats diet |
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| Low Carbs 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
46%
10%
Minerals Daily Need Coverage Score
37%
17%
Comparison summary
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Omelette contains less Sodium (difference - 11mg)
Which food is richer in minerals?
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 3.319g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($1)