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Omelette vs. Maple sugar — In-Depth Nutrition Comparison

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Significant differences between Omelette and Maple sugar

  • Omelette is richer in Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, and Vitamin A RAE, while Maple sugar is higher in Manganese, and Zinc.
  • Maple sugar covers your daily Manganese needs 191% more than Omelette.

Specific food types used in this comparison are Egg, whole, cooked, omelet and Sugars, maple.

Infographic

Omelette vs Maple sugar 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.
Contains more Phosphorus +5466.7%
Contains more Selenium +3125%
Contains more Calcium +87.5%
Contains more Magnesium +72.7%
Contains more Potassium +134.2%
Contains less Sodium -92.9%
Contains more Zinc +456%
Contains more Copper +57.1%
Contains more Manganese +18325%
Equal in Iron - 1.61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Phosphorus +5466.7%
Contains more Selenium +3125%
Contains more Calcium +87.5%
Contains more Magnesium +72.7%
Contains more Potassium +134.2%
Contains less Sodium -92.9%
Contains more Zinc +456%
Contains more Copper +57.1%
Contains more Manganese +18325%
Equal in Iron - 1.61

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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +277.8%
Contains more Vitamin B2 +2869.2%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +2585.4%
Contains more Vitamin B6 +4666.7%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +277.8%
Contains more Vitamin B2 +2869.2%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +2585.4%
Contains more Vitamin B6 +4666.7%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10470%
Contains more Fats +5730%
Contains more Water +851.6%
Contains more Other +25%
Contains more Carbs +14103.1%
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Protein +10470%
Contains more Fats +5730%
Contains more Water +851.6%
Contains more Other +25%
Contains more Carbs +14103.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +7467.2%
Contains more Polyunsaturated fat +2612%
Contains less Saturated Fat -98.9%
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains more Monounsaturated Fat +7467.2%
Contains more Polyunsaturated fat +2612%
Contains less Saturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Maple sugar Opinion
Net carbs 0.64g 90.9g Maple sugar
Protein 10.57g 0.1g Omelette
Fats 11.66g 0.2g Omelette
Carbs 0.64g 90.9g Maple sugar
Calories 154kcal 354kcal Maple sugar
Sugar 0.31g 84.87g Omelette
Calcium 48mg 90mg Maple sugar
Iron 1.48mg 1.61mg Maple sugar
Magnesium 11mg 19mg Maple sugar
Phosphorus 167mg 3mg Omelette
Potassium 117mg 274mg Maple sugar
Sodium 155mg 11mg Maple sugar
Zinc 1.09mg 6.06mg Maple sugar
Copper 0.063mg 0.099mg Maple sugar
Manganese 0.024mg 4.422mg Maple sugar
Selenium 25.8µg 0.8µg Omelette
Vitamin A 617IU 0IU Omelette
Vitamin A RAE 172µg 0µg Omelette
Vitamin E 1.29mg 0mg Omelette
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin B1 0.034mg 0.009mg Omelette
Vitamin B2 0.386mg 0.013mg Omelette
Vitamin B3 0.064mg 0.04mg Omelette
Vitamin B5 1.289mg 0.048mg Omelette
Vitamin B6 0.143mg 0.003mg Omelette
Folate 39µg 0µg Omelette
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg 0µg Omelette
Tryptophan 0.14mg Omelette
Threonine 0.467mg Omelette
Isoleucine 0.565mg Omelette
Leucine 0.913mg Omelette
Lysine 0.767mg Omelette
Methionine 0.319mg Omelette
Phenylalanine 0.572mg Omelette
Valine 0.722mg Omelette
Histidine 0.26mg Omelette
Cholesterol 313mg 0mg Maple sugar
Trans Fat 0.709g Maple sugar
Saturated Fat 3.319g 0.036g Maple sugar
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 0.064g Omelette
Polyunsaturated fat 2.712g 0.1g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Maple sugar
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Omelette
1%
Maple sugar
Minerals Daily Need Coverage Score
37%
Omelette
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 84.56g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 63)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $3)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 144mg)
Which food is lower in Cholesterol?
Maple sugar
Maple sugar is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 3.283g)
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.