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Omelette vs. French fries — In-Depth Nutrition Comparison

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How are omelette and french fries different?

  • Omelette is richer in selenium, choline, vitamin B12, vitamin B2, and vitamin B5, while french fries are higher in vitamin B3, vitamin B6, fiber, and potassium.
  • Omelette covers your daily need for cholesterol, 104% more than french fries.
  • French fries are lower in cholesterol.
  • French fries have a higher glycemic index (70) than omelette (0).

Egg, whole, cooked, omelet and Fast foods, potato, french fried in vegetable oil types were used in this article.

Infographic

Omelette vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +166.7%
Contains more IronIron +82.7%
Contains more ZincZinc +118%
Contains more PhosphorusPhosphorus +33.6%
Contains less SodiumSodium -26.2%
Contains more SeleniumSelenium +2766.7%
Contains more MagnesiumMagnesium +218.2%
Contains more PotassiumPotassium +394.9%
Contains more CopperCopper +96.8%
Contains more ManganeseManganese +929.2%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +889.7%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +30%
Contains more CholineCholine +572.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.5%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +4593.8%
Contains more Vitamin B6Vitamin B6 +160.1%
Contains more Vitamin KVitamin K +148.9%

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +208.2%
Contains more WaterWater +97.5%
Contains more FatsFats +26.3%
Contains more CarbsCarbs +6375%
Contains more OtherOther +85%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -29.6%
Contains more Mono. FatMonounsaturated fat +23.3%
Contains more Poly. FatPolyunsaturated fat +99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette French fries DV% diff.
Cholesterol 313mg 0mg 104%
Selenium 25.8µg 0.9µg 45%
Choline 247.6mg 36.8mg 38%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.039mg 27%
Vitamin A 172µg 0µg 19%
Vitamin B3 0.064mg 3.004mg 18%
Polyunsaturated fat 2.712g 5.398g 18%
Vitamin B6 0.143mg 0.372mg 18%
Fiber 0g 3.8g 15%
Vitamin B5 1.289mg 0.58mg 14%
Protein 10.57g 3.43g 14%
Potassium 117mg 579mg 14%
Carbs 0.64g 41.44g 14%
Vitamin B1 0.034mg 0.17mg 11%
Manganese 0.024mg 0.247mg 10%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Calories 154kcal 312kcal 8%
Iron 1.48mg 0.81mg 8%
Copper 0.063mg 0.124mg 7%
Vitamin K 4.5µg 11.2µg 6%
Phosphorus 167mg 125mg 6%
Magnesium 11mg 35mg 6%
Fats 11.66g 14.73g 5%
Zinc 1.09mg 0.5mg 5%
Vitamin C 0mg 4.7mg 5%
Saturated fat 3.319g 2.336g 4%
Monounsaturated fat 4.843g 5.969g 3%
Vitamin E 1.29mg 1.67mg 3%
Calcium 48mg 18mg 3%
Folate 39µg 30µg 2%
Sodium 155mg 210mg 2%
Net carbs 0.64g 37.64g N/A
Sugar 0.31g 0.3g N/A
Trans fat 0.709g 0.06g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.015g 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette French fries
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
27%
French fries
Minerals Daily Need Coverage Score
37%
Omelette
28%
French fries

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 0.983g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $1)
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.