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Omelette vs. Mandarin orange — In-Depth Nutrition Comparison

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How are omelette and mandarin oranges different?

  • Omelette is richer in selenium, choline, vitamin B12, vitamin B2, vitamin B5, phosphorus, and iron, while mandarin oranges are higher in vitamin C.
  • Omelette covers your daily need for cholesterol, 104% more than mandarin oranges.
  • Mandarin oranges are lower in cholesterol.
  • Mandarin oranges have a higher glycemic index (47) than omelette (0).

Egg, whole, cooked, omelet and Tangerines, (mandarin oranges), raw types were used in this article.

Infographic

Omelette vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more CalciumCalcium +29.7%
Contains more IronIron +886.7%
Contains more CopperCopper +50%
Contains more ZincZinc +1457.1%
Contains more PhosphorusPhosphorus +735%
Contains more SeleniumSelenium +25700%
Contains more PotassiumPotassium +41.9%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +62.5%
~equal in Magnesium ~12mg

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin AVitamin A +405.9%
Contains more Vitamin EVitamin E +545%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +972.2%
Contains more Vitamin B5Vitamin B5 +496.8%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +143.8%
Contains more CholineCholine +2327.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B3Vitamin B3 +487.5%

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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +1204.9%
Contains more FatsFats +3661.3%
Contains more OtherOther +170.3%
Contains more CarbsCarbs +1984.4%
Contains more WaterWater +11.9%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +7971.7%
Contains more Poly. FatPolyunsaturated fat +4072.3%
Contains less Sat. FatSaturated fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +587.1%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Mandarin orange DV% diff.
Cholesterol 313mg 0mg 104%
Selenium 25.8µg 0.1µg 47%
Choline 247.6mg 10.2mg 43%
Vitamin B12 0.76µg 0µg 32%
Vitamin C 0mg 26.7mg 30%
Vitamin B2 0.386mg 0.036mg 27%
Phosphorus 167mg 20mg 21%
Vitamin B5 1.289mg 0.216mg 21%
Protein 10.57g 0.81g 20%
Polyunsaturated fat 2.712g 0.065g 18%
Iron 1.48mg 0.15mg 17%
Fats 11.66g 0.31g 17%
Saturated fat 3.319g 0.039g 15%
Vitamin A 172µg 34µg 15%
Monounsaturated fat 4.843g 0.06g 12%
Zinc 1.09mg 0.07mg 9%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Sodium 155mg 2mg 7%
Fiber 0g 1.8g 7%
Vitamin E 1.29mg 0.2mg 7%
Folate 39µg 16µg 6%
Vitamin B6 0.143mg 0.078mg 5%
Calories 154kcal 53kcal 5%
Carbs 0.64g 13.34g 4%
Vitamin K 4.5µg 0µg 4%
Fructose 0g 2.4g 3%
Vitamin B1 0.034mg 0.058mg 2%
Copper 0.063mg 0.042mg 2%
Vitamin B3 0.064mg 0.376mg 2%
Manganese 0.024mg 0.039mg 1%
Potassium 117mg 166mg 1%
Calcium 48mg 37mg 1%
Net carbs 0.64g 11.54g N/A
Magnesium 11mg 12mg 0%
Sugar 0.31g 10.58g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.002mg 0%
Threonine 0.467mg 0.016mg 0%
Isoleucine 0.565mg 0.017mg 0%
Leucine 0.913mg 0.028mg 0%
Lysine 0.767mg 0.032mg 0%
Methionine 0.319mg 0.002mg 0%
Phenylalanine 0.572mg 0.018mg 0%
Valine 0.722mg 0.021mg 0%
Histidine 0.26mg 0.011mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Mandarin orange
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
14%
Mandarin orange
Minerals Daily Need Coverage Score
37%
Omelette
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 10.27g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Mandarin orange
Mandarin orange is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 3.28g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $0.6)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.