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Omelette vs. Sea bass — In-Depth Nutrition Comparison

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How are omelette and sea bass different?

  • Omelette is richer in vitamin B2 and vitamin A, while sea bass is higher in vitamin B12, selenium, vitamin B6, vitamin B3, phosphorus, and magnesium.
  • Sea bass covers your daily need for vitamin B12, 152% more than omelette.
  • Omelette contains 10 times more vitamin B2 than sea bass. Omelette contains 0.386mg of vitamin B2, while sea bass contains 0.037mg.
  • Sea bass is lower in saturated fat.

Egg, whole, cooked, omelet and Fish, bass, striped, cooked, dry heat types were used in this article.

Infographic

Omelette vs Sea bass 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.
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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +152.6%
Contains more IronIron +37%
Contains more CopperCopper +57.5%
Contains more ZincZinc +113.7%
Contains more ManganeseManganese +26.3%
Contains more MagnesiumMagnesium +363.6%
Contains more PotassiumPotassium +180.3%
Contains more PhosphorusPhosphorus +52.1%
Contains less SodiumSodium -43.2%
Contains more SeleniumSelenium +81.4%

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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin AVitamin A +454.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +943.2%
Contains more Vitamin B5Vitamin B5 +49%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +290%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +238.2%
Contains more Vitamin B3Vitamin B3 +3896.9%
Contains more Vitamin B6Vitamin B6 +142%
Contains more Vitamin B12Vitamin B12 +480.3%
~equal in Vitamin C ~0mg

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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +290%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +115%
~equal in Water ~73.36g
~equal in Other ~0.92g

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +472.5%
Contains more Poly. FatPolyunsaturated fat +169.9%
Contains less Sat. FatSaturated fat -80.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Sea bass DV% diff.
Vitamin B12 0.76µg 4.41µg 152%
Cholesterol 313mg 103mg 70%
Choline 247.6mg 45%
Selenium 25.8µg 46.8µg 38%
Vitamin B2 0.386mg 0.037mg 27%
Protein 10.57g 22.73g 24%
Vitamin B3 0.064mg 2.558mg 16%
Vitamin A 172µg 31µg 16%
Vitamin B6 0.143mg 0.346mg 16%
Fats 11.66g 2.99g 13%
Phosphorus 167mg 254mg 12%
Saturated fat 3.319g 0.65g 12%
Polyunsaturated fat 2.712g 1.005g 11%
Monounsaturated fat 4.843g 0.846g 10%
Magnesium 11mg 51mg 10%
Vitamin E 1.29mg 9%
Vitamin D 1.7µg 9%
Vitamin D 69IU 9%
Vitamin B5 1.289mg 0.865mg 8%
Vitamin B1 0.034mg 0.115mg 7%
Folate 39µg 10µg 7%
Potassium 117mg 328mg 6%
Iron 1.48mg 1.08mg 5%
Zinc 1.09mg 0.51mg 5%
Vitamin K 4.5µg 4%
Calcium 48mg 19mg 3%
Copper 0.063mg 0.04mg 3%
Sodium 155mg 88mg 3%
Calories 154kcal 124kcal 2%
Carbs 0.64g 0g 0%
Net carbs 0.64g 0g N/A
Sugar 0.31g N/A
Manganese 0.024mg 0.019mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.255mg 0%
Threonine 0.467mg 0.997mg 0%
Isoleucine 0.565mg 1.047mg 0%
Leucine 0.913mg 1.848mg 0%
Lysine 0.767mg 2.088mg 0%
Methionine 0.319mg 0.673mg 0%
Phenylalanine 0.572mg 0.887mg 0%
Valine 0.722mg 1.171mg 0%
Histidine 0.26mg 0.669mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0.049g 0.75g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Sea bass
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
45%
Omelette
60%
Sea bass
Minerals Daily Need Coverage Score
37%
Omelette
52%
Sea bass

Comparison summary

Which food is lower in Cholesterol?
Sea bass
Sea bass is lower in Cholesterol (difference - 210mg)
Which food is lower in Sugar?
Sea bass
Sea bass is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Sea bass
Sea bass contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Sea bass
Sea bass is lower in Saturated fat (difference - 2.669g)
Which food is cheaper?
Sea bass
Sea bass is cheaper (difference - $1)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.