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  6. Omelette vs. Salmon raw

Omelette vs. Salmon raw — In-Depth Nutrition Comparison

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What are the main differences between Omelette and Salmon raw?

  • Omelette is richer in Vitamin A RAE, yet Salmon raw is richer in Vitamin B12, Vitamin B6, Vitamin B3, Copper, Selenium, Vitamin B1, and Potassium.
  • Salmon raw's daily need coverage for Vitamin B12 is 101% higher.
  • Omelette has 14 times more Vitamin A RAE than Salmon raw. Omelette has 172µg of Vitamin A RAE, while Salmon raw has 12µg.
  • Salmon raw contains less Cholesterol.

We used Egg, whole, cooked, omelet and Fish, salmon, Atlantic, wild, raw types in this comparison.

Infographic

Omelette vs Salmon raw 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
4
:
6
Salmon raw
Salmon raw
Contains more Calcium +300%
Contains more Iron +85%
Contains more Zinc +70.3%
Contains more Manganese +50%
Contains more Magnesium +163.6%
Contains more Phosphorus +19.8%
Contains more Potassium +318.8%
Contains less Sodium -71.6%
Contains more Copper +296.8%
Contains more Selenium +41.5%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +300%
Contains more Iron +85%
Contains more Zinc +70.3%
Contains more Manganese +50%
Contains more Magnesium +163.6%
Contains more Phosphorus +19.8%
Contains more Potassium +318.8%
Contains less Sodium -71.6%
Contains more Copper +296.8%
Contains more Selenium +41.5%

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.
Omelette
Omelette
6
:
5
Salmon raw
Salmon raw
Contains more Vitamin A +1442.5%
Contains more Folate +56%
Contains more Vitamin B1 +564.7%
Contains more Vitamin B3 +12181.3%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B6 +472%
Contains more Vitamin B12 +318.4%
Equal in Vitamin B2 - 0.38
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%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +1442.5%
Contains more Folate +56%
Contains more Vitamin B1 +564.7%
Contains more Vitamin B3 +12181.3%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B6 +472%
Contains more Vitamin B12 +318.4%
Equal in Vitamin B2 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
3
:
2
Salmon raw
Salmon raw
Contains more Fats +83.9%
Contains more Carbs +∞%
Contains more Water +11.1%
Contains more Protein +87.7%
Contains more Other +432%
Equal in Water - 68.5
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Fats +83.9%
Contains more Carbs +∞%
Contains more Water +11.1%
Contains more Protein +87.7%
Contains more Other +432%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +130.3%
Contains less Saturated Fat -70.4%
Equal in Polyunsaturated fat - 2.539
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +130.3%
Contains less Saturated Fat -70.4%
Equal in Polyunsaturated fat - 2.539

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Salmon raw Opinion
Net carbs 0.64g 0g Omelette
Protein 10.57g 19.84g Salmon raw
Fats 11.66g 6.34g Omelette
Carbs 0.64g 0g Omelette
Calories 154kcal 142kcal Omelette
Sugar 0.31g Salmon raw
Calcium 48mg 12mg Omelette
Iron 1.48mg 0.8mg Omelette
Magnesium 11mg 29mg Salmon raw
Phosphorus 167mg 200mg Salmon raw
Potassium 117mg 490mg Salmon raw
Sodium 155mg 44mg Salmon raw
Zinc 1.09mg 0.64mg Omelette
Copper 0.063mg 0.25mg Salmon raw
Manganese 0.024mg 0.016mg Omelette
Selenium 25.8µg 36.5µg Salmon raw
Vitamin A 617IU 40IU Omelette
Vitamin A RAE 172µg 12µg Omelette
Vitamin E 1.29mg Omelette
Vitamin D 69IU Omelette
Vitamin D 1.7µg Omelette
Vitamin B1 0.034mg 0.226mg Salmon raw
Vitamin B2 0.386mg 0.38mg Omelette
Vitamin B3 0.064mg 7.86mg Salmon raw
Vitamin B5 1.289mg 1.664mg Salmon raw
Vitamin B6 0.143mg 0.818mg Salmon raw
Folate 39µg 25µg Omelette
Vitamin B12 0.76µg 3.18µg Salmon raw
Vitamin K 4.5µg Omelette
Tryptophan 0.14mg 0.222mg Salmon raw
Threonine 0.467mg 0.87mg Salmon raw
Isoleucine 0.565mg 0.914mg Salmon raw
Leucine 0.913mg 1.613mg Salmon raw
Lysine 0.767mg 1.822mg Salmon raw
Methionine 0.319mg 0.587mg Salmon raw
Phenylalanine 0.572mg 0.775mg Salmon raw
Valine 0.722mg 1.022mg Salmon raw
Histidine 0.26mg 0.584mg Salmon raw
Cholesterol 313mg 55mg Salmon raw
Trans Fat 0.709g Salmon raw
Saturated Fat 3.319g 0.981g Salmon raw
Omega-3 - DHA 0.049g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0.006g 0.287g Salmon raw
Monounsaturated Fat 4.843g 2.103g Omelette
Polyunsaturated fat 2.712g 2.539g 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 Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
83%
Salmon raw
Minerals Daily Need Coverage Score
37%
Omelette
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 111mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 258mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 2.338g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $12)
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.
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.