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Omelette vs. Fast food — In-Depth Nutrition Comparison

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What are the differences between omelette and fast food?

  • Omelette is higher in choline, vitamin B5, vitamin A, and vitamin D, yet fast food is higher in vitamin B3, vitamin B1, iron, manganese, and zinc.
  • Omelette's daily need coverage for cholesterol is 93% more.
  • Omelette has 35 times more vitamin D than fast food. While omelette has 69IU of vitamin D, fast food has only 2IU.
  • The amount of cholesterol in fast food is lower.
  • The glycemic index of omelette is lower.

We used Egg, whole, cooked, omelet and Fast foods, hamburger; single, regular patty; plain types in this article.

Infographic

Omelette vs Fast food 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more PhosphorusPhosphorus +24.6%
Contains less SodiumSodium -53.2%
Contains more SeleniumSelenium +27.1%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +29.2%
Contains more PotassiumPotassium +68.4%
Contains more IronIron +106.8%
Contains more CopperCopper +92.1%
Contains more ZincZinc +131.2%
Contains more ManganeseManganese +1387.5%

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%
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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin AVitamin A +1811.1%
Contains more Vitamin EVitamin E +239.5%
Contains more Vitamin DVitamin D +1600%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more CholineCholine +619.8%
Contains more Vitamin B1Vitamin B1 +832.4%
Contains more Vitamin B3Vitamin B3 +8676.6%
Contains more Vitamin B6Vitamin B6 +48.3%
Contains more Vitamin B12Vitamin B12 +17.1%
Contains more FolateFolate +105.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.363mg
~equal in Vitamin K ~4.9µg

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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more WaterWater +98%
Contains more ProteinProtein +56.3%
Contains more CarbsCarbs +4821.9%
Contains more OtherOther +52%
~equal in Fats ~12.01g

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -26.1%
Contains more Poly. FatPolyunsaturated fat +61.4%
~equal in Monounsaturated fat ~4.835g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +561.3%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Fast food DV% diff.
Cholesterol 313mg 33mg 93%
Choline 247.6mg 34.4mg 39%
Vitamin B3 0.064mg 5.617mg 35%
Vitamin B1 0.034mg 0.317mg 24%
Iron 1.48mg 3.06mg 20%
Vitamin A 172µg 9µg 18%
Vitamin B5 1.289mg 0.53mg 15%
Manganese 0.024mg 0.357mg 14%
Zinc 1.09mg 2.52mg 13%
Protein 10.57g 16.52g 12%
Carbs 0.64g 31.5g 10%
Selenium 25.8µg 20.3µg 10%
Folate 39µg 80µg 10%
Starch 22.87g 9%
Vitamin D 69IU 2IU 8%
Sodium 155mg 331mg 8%
Vitamin D 1.7µg 0.1µg 8%
Calories 154kcal 297kcal 7%
Polyunsaturated fat 2.712g 1.68g 7%
Fiber 0g 1.7g 7%
Copper 0.063mg 0.121mg 6%
Vitamin E 1.29mg 0.38mg 6%
Vitamin B12 0.76µg 0.89µg 5%
Saturated fat 3.319g 4.493g 5%
Vitamin B6 0.143mg 0.212mg 5%
Phosphorus 167mg 134mg 5%
Magnesium 11mg 27mg 4%
Fructose 0g 2.27g 3%
Vitamin B2 0.386mg 0.363mg 2%
Potassium 117mg 197mg 2%
Calcium 48mg 62mg 1%
Fats 11.66g 12.01g 1%
Net carbs 0.64g 29.8g N/A
Sugar 0.31g 4.88g N/A
Vitamin K 4.5µg 4.9µg 0%
Trans fat 0.709g 0.514g N/A
Monounsaturated fat 4.843g 4.835g 0%
Tryptophan 0.14mg 0.144mg 0%
Threonine 0.467mg 0.46mg 0%
Isoleucine 0.565mg 0.642mg 0%
Leucine 0.913mg 1.13mg 0%
Lysine 0.767mg 0.785mg 0%
Methionine 0.319mg 0.306mg 0%
Phenylalanine 0.572mg 0.67mg 0%
Valine 0.722mg 0.728mg 0%
Histidine 0.26mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0.049g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.006g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.015g 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Fast food
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Omelette
43%
Fast food
Minerals Daily Need Coverage Score
37%
Omelette
54%
Fast food

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 176mg)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 1.174g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 66)
Which food is lower in Cholesterol?
Fast food
Fast food is lower in Cholesterol (difference - 280mg)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $1)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
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.

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.