Omelette vs. Greek yogurt — In-Depth Nutrition Comparison
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Summary of differences between omelette and Greek yogurt
- The amount of choline, selenium, vitamin B5, iron, vitamin A, vitamin D, vitamin E, folate, and vitamin B2 in omelette is higher than in Greek yogurt.
- Omelette covers your daily need for cholesterol, 100% more than Greek yogurt.
- The amount of cholesterol in Greek yogurt is lower.
- Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of Greek yogurt is 12.
These are the specific foods used in this comparison Egg, whole, cooked, omelet and Yogurt, Greek, plain, whole milk.
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 IronIron | +∞% |
| Contains more CopperCopper | +270.6% |
| Contains more ZincZinc | +109.6% |
| Contains more PhosphorusPhosphorus | +23.7% |
| Contains more ManganeseManganese | +166.7% |
| Contains more SeleniumSelenium | +166% |
| Contains more CalciumCalcium | +108.3% |
| Contains more PotassiumPotassium | +20.5% |
| Contains less SodiumSodium | -77.4% |
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.
| Contains more Vitamin AVitamin A | +8500% |
| Contains more Vitamin EVitamin E | +12800% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +47.8% |
| Contains more Vitamin B2Vitamin B2 | +38.8% |
| Contains more Vitamin B5Vitamin B5 | +289.4% |
| Contains more Vitamin B6Vitamin B6 | +127% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +680% |
| Contains more CholineCholine | +1539.7% |
| Contains more Vitamin B3Vitamin B3 | +225% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
9 g
Fats:
5 g
Carbs:
3.98 g
Water:
81.3 g
Other:
0.72 g
| Contains more ProteinProtein | +17.4% |
| Contains more FatsFats | +133.2% |
| Contains more OtherOther | +38.9% |
| Contains more CarbsCarbs | +521.9% |
~equal in
Water
~81.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
Saturated fat:
Sat. Fat
2.395 g
Monounsaturated fat:
Mono. Fat
2.136 g
Polyunsaturated fat:
Poly. Fat
0.469 g
| Contains more Mono. FatMonounsaturated fat | +126.7% |
| Contains more Poly. FatPolyunsaturated fat | +478.3% |
| Contains less Sat. FatSaturated fat | -27.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 313mg | 13mg | 100% |
| Choline | 247.6mg | 15.1mg | 42% |
| Selenium | 25.8µg | 9.7µg | 29% |
| Vitamin B5 | 1.289mg | 0.331mg | 19% |
| Iron | 1.48mg | 0mg | 19% |
| Vitamin A | 172µg | 2µg | 19% |
| Polyunsaturated fat | 2.712g | 0.469g | 15% |
| Fats | 11.66g | 5g | 10% |
| Vitamin D | 1.7µg | 0µg | 9% |
| Vitamin E | 1.29mg | 0.01mg | 9% |
| Folate | 39µg | 5µg | 9% |
| Vitamin D | 69IU | 0IU | 9% |
| Vitamin B2 | 0.386mg | 0.278mg | 8% |
| Monounsaturated fat | 4.843g | 2.136g | 7% |
| Vitamin B6 | 0.143mg | 0.063mg | 6% |
| Copper | 0.063mg | 0.017mg | 5% |
| Zinc | 1.09mg | 0.52mg | 5% |
| Phosphorus | 167mg | 135mg | 5% |
| Sodium | 155mg | 35mg | 5% |
| Calcium | 48mg | 100mg | 5% |
| Saturated fat | 3.319g | 2.395g | 4% |
| Vitamin K | 4.5µg | 0µg | 4% |
| Protein | 10.57g | 9g | 3% |
| Calories | 154kcal | 97kcal | 3% |
| Vitamin B3 | 0.064mg | 0.208mg | 1% |
| Vitamin B1 | 0.034mg | 0.023mg | 1% |
| Manganese | 0.024mg | 0.009mg | 1% |
| Potassium | 117mg | 141mg | 1% |
| Carbs | 0.64g | 3.98g | 1% |
| Net carbs | 0.64g | 3.98g | N/A |
| Magnesium | 11mg | 11mg | 0% |
| Sugar | 0.31g | 4g | N/A |
| Vitamin B12 | 0.76µg | 0.75µg | 0% |
| 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 | 0.004g | N/A |
| Omega-3 - ALA | 0.023g | N/A | |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.209g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
37%
19%
Comparison summary
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 3.69g)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek yogurt is lower in Cholesterol (difference - 300mg)
Which food contains less Sodium?
Greek yogurt contains less Sodium (difference - 120mg)
Which food is lower in Saturated fat?
Greek yogurt is lower in Saturated fat (difference - 0.924g)
Which food is cheaper?
Greek yogurt is cheaper (difference - $1)