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Omelette vs. Ladyfinger — In-Depth Nutrition Comparison

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Summary of differences between omelette and ladyfinger

  • Omelette has more monounsaturated fat and polyunsaturated fat, while ladyfinger has more iron, vitamin B1, vitamin B3, folate, and manganese.
  • Omelette covers your daily need for cholesterol, 31% more than ladyfinger.
  • Omelette contains 2 times more polyunsaturated fat than ladyfinger. While omelette contains 2.712g of polyunsaturated fat, ladyfinger contains only 1.423g.
  • The amount of cholesterol in ladyfinger is lower.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Omelette vs Ladyfinger infographic
Infographic link

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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more SeleniumSelenium +∞%
Contains more IronIron +141.9%
Contains more CopperCopper +50.8%
Contains more ManganeseManganese +900%
~equal in Magnesium ~12mg
~equal in Calcium ~47mg
~equal in Potassium ~113mg
~equal in Zinc ~1.14mg
~equal in Phosphorus ~173mg
~equal in Sodium ~147mg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +15.5%
Contains more Vitamin B6Vitamin B6 +17.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +735.3%
Contains more Vitamin B2Vitamin B2 +10.9%
Contains more Vitamin B3Vitamin B3 +3187.5%
Contains more FolateFolate +97.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~167µg
~equal in Vitamin B12 ~0.75µg

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more FatsFats +28.1%
Contains more WaterWater +290.4%
Contains more CarbsCarbs +9228.1%
~equal in Protein ~10.6g
~equal in Other ~1.1g

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains more Mono. FatMonounsaturated fat +29.3%
Contains more Poly. FatPolyunsaturated fat +90.6%
~equal in Saturated fat ~3.022g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Ladyfinger DV% diff.
Selenium 25.8µg 47%
Choline 247.6mg 45%
Cholesterol 313mg 221mg 31%
Iron 1.48mg 3.58mg 26%
Vitamin B1 0.034mg 0.284mg 21%
Carbs 0.64g 59.7g 20%
Vitamin B3 0.064mg 2.104mg 13%
Folate 39µg 77µg 10%
Calories 154kcal 363kcal 10%
Vitamin D 1.7µg 9%
Vitamin E 1.29mg 9%
Polyunsaturated fat 2.712g 1.423g 9%
Vitamin D 69IU 9%
Manganese 0.024mg 0.24mg 9%
Fats 11.66g 9.1g 4%
Vitamin K 4.5µg 4%
Copper 0.063mg 0.095mg 4%
Fiber 0g 1g 4%
Monounsaturated fat 4.843g 3.745g 3%
Vitamin B2 0.386mg 0.428mg 3%
Vitamin B5 1.289mg 1.116mg 3%
Vitamin B6 0.143mg 0.122mg 2%
Saturated fat 3.319g 3.022g 1%
Vitamin A 172µg 167µg 1%
Phosphorus 167mg 173mg 1%
Protein 10.57g 10.6g 0%
Net carbs 0.64g 58.7g N/A
Magnesium 11mg 12mg 0%
Calcium 48mg 47mg 0%
Potassium 117mg 113mg 0%
Sugar 0.31g N/A
Zinc 1.09mg 1.14mg 0%
Sodium 155mg 147mg 0%
Vitamin B12 0.76µg 0.75µg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.133mg 0%
Threonine 0.467mg 0.467mg 0%
Isoleucine 0.565mg 0.516mg 0%
Leucine 0.913mg 0.861mg 0%
Lysine 0.767mg 0.679mg 0%
Methionine 0.319mg 0.268mg 0%
Phenylalanine 0.572mg 0.511mg 0%
Valine 0.722mg 0.579mg 0%
Histidine 0.26mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0.049g 0.036g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Ladyfinger
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
39%
Ladyfinger
Minerals Daily Need Coverage Score
37%
Omelette
35%
Ladyfinger

Comparison summary

Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Ladyfinger
Ladyfinger is lower in Cholesterol (difference - 92mg)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 0.297g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 0)
Which food is cheaper?
Ladyfinger
Ladyfinger 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.

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.