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Omelette vs. Margarine — In-Depth Nutrition Comparison

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What are the differences between omelette and margarine?

  • Omelette is higher in selenium, choline, vitamin B12, vitamin B2, and phosphorus, yet margarine is higher in vitamin K, vitamin A, and vitamin E.
  • Omelette's daily need coverage for cholesterol is 104% more.
  • The amount of cholesterol in margarine is lower.

We used Egg, whole, cooked, omelet and Margarine, regular, 80% fat, composite, stick, without salt types in this article.

Infographic

Omelette vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +550%
Contains more IronIron +2366.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3240%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.7%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +943.2%
Contains more Vitamin B3Vitamin B3 +178.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1488.9%
Contains more Vitamin B12Vitamin B12 +660%
Contains more FolateFolate +3800%
Contains more CholineCholine +1896.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +376.2%
Contains more Vitamin EVitamin E +597.7%
Contains more Vitamin KVitamin K +1966.7%

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +6506.3%
Contains more WaterWater +360.8%
Contains more FatsFats +592.2%
Contains more OtherOther +91%
~equal in Carbs ~0.7g

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Mono. FatMonounsaturated fat +702.7%
Contains more Poly. FatPolyunsaturated fat +796.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Margarine DV% diff.
Polyunsaturated fat 2.712g 24.302g 144%
Fats 11.66g 80.71g 106%
Cholesterol 313mg 0mg 104%
Monounsaturated fat 4.843g 38.877g 85%
Vitamin K 4.5µg 93µg 74%
Vitamin A 172µg 819µg 72%
Saturated fat 3.319g 15.189g 54%
Vitamin E 1.29mg 9mg 51%
Selenium 25.8µg 0µg 47%
Choline 247.6mg 12.4mg 43%
Vitamin B12 0.76µg 0.1µg 28%
Calories 154kcal 717kcal 28%
Vitamin B2 0.386mg 0.037mg 27%
Vitamin B5 1.289mg 26%
Phosphorus 167mg 5mg 23%
Protein 10.57g 0.16g 21%
Iron 1.48mg 0.06mg 18%
Vitamin B6 0.143mg 0.009mg 10%
Zinc 1.09mg 0mg 10%
Folate 39µg 1µg 10%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Sodium 155mg 2mg 7%
Copper 0.063mg 0mg 7%
Calcium 48mg 3mg 5%
Potassium 117mg 18mg 3%
Vitamin B1 0.034mg 0.01mg 2%
Magnesium 11mg 3mg 2%
Manganese 0.024mg 1%
Vitamin C 0mg 0.2mg 0%
Carbs 0.64g 0.7g 0%
Net carbs 0.64g 0.7g N/A
Sugar 0.31g 0g N/A
Vitamin B3 0.064mg 0.023mg 0%
Trans fat 0.709g 14.89g 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 0g N/A
Omega-3 - DPA 0.006g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Margarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
55%
Margarine
Minerals Daily Need Coverage Score
37%
Omelette
1%
Margarine

Comparison summary

Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 11.87g)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 153mg)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $0.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.