Omelette vs. Fruit salad — In-Depth Nutrition Comparison

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Summary of differences between omelette and fruit salad

The amount of vitamin B12, vitamin B2, vitamin B5, phosphorus, iron, vitamin D, folate, and vitamin B6 in omelette is higher than in fruit salad.
Omelette covers your daily need for cholesterol, 104% more than fruit salad.
The amount of cholesterol in fruit salad is lower.
Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of fruit salad is 54.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

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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.

Omelette

Fruit salad

Contains more MagnesiumMagnesium	+37.5%
Contains more CalciumCalcium	+336.4%
Contains more IronIron	+492%
Contains more CopperCopper	+26%
Contains more ZincZinc	+678.6%
Contains more PhosphorusPhosphorus	+1092.9%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium	-96.8%
Contains more ManganeseManganese	+529.2%

~equal in Potassium ~116mg

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

Fruit salad

Contains more Vitamin AVitamin A	+473.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+209.1%
Contains more Vitamin B2Vitamin B2	+2657.1%
Contains more Vitamin B5Vitamin B5	+2332.1%
Contains more Vitamin B6Vitamin B6	+429.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1200%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B3Vitamin B3	+456.3%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	313mg	0mg	104%
Selenium	25.8µg		47%
Choline	247.6mg		45%
Vitamin B12	0.76µg	0µg	32%
Vitamin B2	0.386mg	0.014mg	29%
Vitamin B5	1.289mg	0.053mg	25%
Phosphorus	167mg	14mg	22%
Protein	10.57g	0.51g	20%
Fats	11.66g	0.03g	18%
Polyunsaturated fat	2.712g	0.011g	18%
Vitamin A	172µg	30µg	16%
Iron	1.48mg	0.25mg	15%
Saturated fat	3.319g	0.004g	15%
Monounsaturated fat	4.843g	0.005g	12%
Vitamin B6	0.143mg	0.027mg	9%
Folate	39µg	3µg	9%
Vitamin D	69IU	0IU	9%
Zinc	1.09mg	0.14mg	9%
Vitamin E	1.29mg		9%
Vitamin D	1.7µg	0µg	9%
Sodium	155mg	5mg	7%
Manganese	0.024mg	0.151mg	6%
Calories	154kcal	50kcal	5%
Vitamin C	0mg	3.3mg	4%
Vitamin K	4.5µg		4%
Carbs	0.64g	13.05g	4%
Fiber	0g	1g	4%
Calcium	48mg	11mg	4%
Vitamin B1	0.034mg	0.011mg	2%
Vitamin B3	0.064mg	0.356mg	2%
Magnesium	11mg	8mg	1%
Copper	0.063mg	0.05mg	1%
Net carbs	0.64g	12.05g	N/A
Potassium	117mg	116mg	0%
Sugar	0.31g		N/A
Trans fat	0.709g	0g	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		N/A
Omega-3 - DPA	0.006g		N/A
Omega-6 - Eicosadienoic acid	0.015g		N/A