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Omelette vs. Fontina — In-Depth Nutrition Comparison

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Significant differences between Omelette and Fontina

  • Omelette is richer in Choline, Selenium, and Vitamin B5, while Fontina is higher in Calcium, Vitamin B12, Phosphorus, and Zinc.
  • Fontina covers your daily Saturated Fat needs 79% more than Omelette.
  • Omelette has 16 times more Choline than Fontina. Omelette has 247.6mg of Choline, while Fontina has 15.4mg.
  • Fontina is lower in Cholesterol.

Specific food types used in this comparison are Egg, whole, cooked, omelet and Cheese, fontina.

Infographic

Omelette vs Fontina 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 Iron +543.5%
Contains more Potassium +82.8%
Contains less Sodium -80.6%
Contains more Copper +152%
Contains more Manganese +71.4%
Contains more Selenium +77.9%
Contains more Calcium +1045.8%
Contains more Magnesium +27.3%
Contains more Phosphorus +107.2%
Contains more Zinc +221.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Contains more Iron +543.5%
Contains more Potassium +82.8%
Contains less Sodium -80.6%
Contains more Copper +152%
Contains more Manganese +71.4%
Contains more Selenium +77.9%
Contains more Calcium +1045.8%
Contains more Magnesium +27.3%
Contains more Phosphorus +107.2%
Contains more Zinc +221.1%

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 E +377.8%
Contains more Vitamin D +183.3%
Contains more Vitamin B1 +61.9%
Contains more Vitamin B2 +89.2%
Contains more Vitamin B5 +200.5%
Contains more Vitamin B6 +72.3%
Contains more Folate +550%
Contains more Vitamin K +73.1%
Contains more Vitamin A +48%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B12 +121.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 7%
Contains more Vitamin E +377.8%
Contains more Vitamin D +183.3%
Contains more Vitamin B1 +61.9%
Contains more Vitamin B2 +89.2%
Contains more Vitamin B5 +200.5%
Contains more Vitamin B6 +72.3%
Contains more Folate +550%
Contains more Vitamin K +73.1%
Contains more Vitamin A +48%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B12 +121.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +100.8%
Contains more Protein +142.2%
Contains more Fats +167.1%
Contains more Carbs +142.2%
Contains more Other +279%
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more Water +100.8%
Contains more Protein +142.2%
Contains more Fats +167.1%
Contains more Carbs +142.2%
Contains more Other +279%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.7%
Contains more Polyunsaturated fat +64%
Contains more Monounsaturated Fat +79.4%
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
Contains less Saturated Fat -82.7%
Contains more Polyunsaturated fat +64%
Contains more Monounsaturated Fat +79.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Fontina Opinion
Net carbs 0.64g 1.55g Fontina
Protein 10.57g 25.6g Fontina
Fats 11.66g 31.14g Fontina
Carbs 0.64g 1.55g Fontina
Calories 154kcal 389kcal Fontina
Sugar 0.31g 1.55g Omelette
Calcium 48mg 550mg Fontina
Iron 1.48mg 0.23mg Omelette
Magnesium 11mg 14mg Fontina
Phosphorus 167mg 346mg Fontina
Potassium 117mg 64mg Omelette
Sodium 155mg 800mg Omelette
Zinc 1.09mg 3.5mg Fontina
Copper 0.063mg 0.025mg Omelette
Manganese 0.024mg 0.014mg Omelette
Selenium 25.8µg 14.5µg Omelette
Vitamin A 617IU 913IU Fontina
Vitamin A RAE 172µg 261µg Fontina
Vitamin E 1.29mg 0.27mg Omelette
Vitamin D 69IU 23IU Omelette
Vitamin D 1.7µg 0.6µg Omelette
Vitamin B1 0.034mg 0.021mg Omelette
Vitamin B2 0.386mg 0.204mg Omelette
Vitamin B3 0.064mg 0.15mg Fontina
Vitamin B5 1.289mg 0.429mg Omelette
Vitamin B6 0.143mg 0.083mg Omelette
Folate 39µg 6µg Omelette
Vitamin B12 0.76µg 1.68µg Fontina
Vitamin K 4.5µg 2.6µg Omelette
Tryptophan 0.14mg 0.361mg Fontina
Threonine 0.467mg 0.935mg Fontina
Isoleucine 0.565mg 1.384mg Fontina
Leucine 0.913mg 2.664mg Fontina
Lysine 0.767mg 2.328mg Fontina
Methionine 0.319mg 0.706mg Fontina
Phenylalanine 0.572mg 1.497mg Fontina
Valine 0.722mg 1.926mg Fontina
Histidine 0.26mg 0.959mg Fontina
Cholesterol 313mg 116mg Fontina
Trans Fat 0.709g Fontina
Saturated Fat 3.319g 19.196g Omelette
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 8.687g Fontina
Polyunsaturated fat 2.712g 1.654g 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 Fontina
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
33%
Fontina
Minerals Daily Need Coverage Score
37%
Omelette
63%
Fontina

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 645mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 15.877g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2.5)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Fontina
Fontina is lower in Cholesterol (difference - 197mg)
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.