Omelette vs. Ham — In-Depth Nutrition Comparison
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The main differences between omelette and ham
- Omelette has more choline, vitamin B5, vitamin B2, and vitamin A; however, ham has more vitamin B1, vitamin B3, vitamin B6, and zinc.
- Daily need coverage for cholesterol for omelette is 87% higher.
- Ham is lower in cholesterol.
Food types used in this article are Egg, whole, cooked, omelet and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 CalciumCalcium | +500% |
| Contains less SodiumSodium | -87.1% |
| Contains more SeleniumSelenium | +32.3% |
| Contains more MagnesiumMagnesium | +27.3% |
| Contains more PotassiumPotassium | +145.3% |
| Contains more CopperCopper | +25.4% |
| Contains more ZincZinc | +164.2% |
| Contains more PhosphorusPhosphorus | +17.4% |
| Contains more ManganeseManganese | +125% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +416% |
| Contains more Vitamin DVitamin D | +112.5% |
| Contains more Vitamin B2Vitamin B2 | +91.1% |
| Contains more Vitamin B5Vitamin B5 | +219.9% |
| Contains more Vitamin B12Vitamin B12 | +16.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1200% |
| Contains more CholineCholine | +191% |
| Contains more Vitamin B1Vitamin B1 | +2117.6% |
| Contains more Vitamin B3Vitamin B3 | +6185.9% |
| Contains more Vitamin B6Vitamin B6 | +179.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 313mg | 53mg | 87% |
| Vitamin B1 | 0.034mg | 0.754mg | 60% |
| Sodium | 155mg | 1203mg | 46% |
| Choline | 247.6mg | 85.1mg | 30% |
| Vitamin B3 | 0.064mg | 4.023mg | 25% |
| Protein | 10.57g | 20.93g | 21% |
| Vitamin B6 | 0.143mg | 0.4mg | 20% |
| Vitamin A | 172µg | 0µg | 19% |
| Vitamin B5 | 1.289mg | 0.403mg | 18% |
| Zinc | 1.09mg | 2.88mg | 16% |
| Vitamin B2 | 0.386mg | 0.202mg | 14% |
| Polyunsaturated fat | 2.712g | 0.54g | 14% |
| Selenium | 25.8µg | 19.5µg | 11% |
| Folate | 39µg | 3µg | 9% |
| Fats | 11.66g | 5.53g | 9% |
| Saturated fat | 3.319g | 1.81g | 7% |
| Vitamin E | 1.29mg | 0.25mg | 7% |
| Monounsaturated fat | 4.843g | 2.62g | 6% |
| Potassium | 117mg | 287mg | 5% |
| Vitamin B12 | 0.76µg | 0.65µg | 5% |
| Vitamin D | 1.7µg | 0.8µg | 5% |
| Vitamin D | 69IU | 32IU | 5% |
| Phosphorus | 167mg | 196mg | 4% |
| Calcium | 48mg | 8mg | 4% |
| Vitamin K | 4.5µg | 0µg | 4% |
| Copper | 0.063mg | 0.079mg | 2% |
| Manganese | 0.024mg | 0.054mg | 1% |
| Magnesium | 11mg | 14mg | 1% |
| Calories | 154kcal | 145kcal | 0% |
| Carbs | 0.64g | 1.5g | 0% |
| Net carbs | 0.64g | 1.5g | N/A |
| Iron | 1.48mg | 1.48mg | 0% |
| Sugar | 0.31g | 0g | N/A |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.14mg | 0.251mg | 0% |
| Threonine | 0.467mg | 0.931mg | 0% |
| Isoleucine | 0.565mg | 0.918mg | 0% |
| Leucine | 0.913mg | 1.661mg | 0% |
| Lysine | 0.767mg | 1.775mg | 0% |
| Methionine | 0.319mg | 0.553mg | 0% |
| Phenylalanine | 0.572mg | 0.904mg | 0% |
| Valine | 0.722mg | 0.908mg | 0% |
| Histidine | 0.26mg | 0.75mg | 0% |
| Omega-3 - DHA | 0.049g | 0g | N/A |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +110.8% |
| Contains more WaterWater | +12.5% |
| Contains more ProteinProtein | +98% |
| Contains more CarbsCarbs | +134.4% |
| Contains more OtherOther | +337% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +84.8% |
| Contains more Poly. FatPolyunsaturated fat | +402.2% |
| Contains less Sat. FatSaturated fat | -45.5% |
