Omelette vs. Marinara sauce — In-Depth Nutrition Comparison
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What are the main differences between omelette and marinara sauce?
- Omelette is richer in selenium, choline, vitamin B12, vitamin B2, phosphorus, vitamin D, and iron, yet marinara sauce is richer in vitamin B3.
- Omelette's daily need coverage for cholesterol is 104% higher.
- Marinara sauce contains less cholesterol.
We used Egg, whole, cooked, omelet and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this comparison.
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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 | +77.8% |
| Contains more IronIron | +89.7% |
| Contains more ZincZinc | +445% |
| Contains more PhosphorusPhosphorus | +391.2% |
| Contains more SeleniumSelenium | +2245.5% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more PotassiumPotassium | +172.6% |
| Contains more CopperCopper | +28.6% |
| Contains less SodiumSodium | -80.6% |
| Contains more ManganeseManganese | +470.8% |
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 | +421.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +41.7% |
| Contains more Vitamin B2Vitamin B2 | +532.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +1707.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +86% |
| Contains more Vitamin B3Vitamin B3 | +6020.3% |
| Contains more Vitamin B6Vitamin B6 | +21% |
| Contains more Vitamin KVitamin K | +208.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +649.6% |
| Contains more FatsFats | +687.8% |
| Contains more CarbsCarbs | +1159.4% |
| Contains more WaterWater | +14.8% |
| Contains more OtherOther | +66% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains more Mono. FatMonounsaturated fat | +1184.6% |
| Contains more Poly. FatPolyunsaturated fat | +433.9% |
| Contains less Sat. FatSaturated fat | -94.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 313mg | 2mg | 104% |
| Selenium | 25.8µg | 1.1µg | 45% |
| Choline | 247.6mg | 13.7mg | 43% |
| Vitamin B12 | 0.76µg | 0µg | 32% |
| Vitamin B5 | 1.289mg | 26% | |
| Vitamin B2 | 0.386mg | 0.061mg | 25% |
| Vitamin B3 | 0.064mg | 3.917mg | 24% |
| Phosphorus | 167mg | 34mg | 19% |
| Protein | 10.57g | 1.41g | 18% |
| Fats | 11.66g | 1.48g | 16% |
| Polyunsaturated fat | 2.712g | 0.508g | 15% |
| Vitamin A | 172µg | 33µg | 15% |
| Saturated fat | 3.319g | 0.17g | 14% |
| Monounsaturated fat | 4.843g | 0.377g | 11% |
| Vitamin D | 69IU | 0IU | 9% |
| Vitamin D | 1.7µg | 0µg | 9% |
| Iron | 1.48mg | 0.78mg | 9% |
| Zinc | 1.09mg | 0.2mg | 8% |
| Vitamin K | 4.5µg | 13.9µg | 8% |
| Fiber | 0g | 1.8g | 7% |
| Folate | 39µg | 13µg | 7% |
| Vitamin E | 1.29mg | 2.4mg | 7% |
| Potassium | 117mg | 319mg | 6% |
| Calories | 154kcal | 51kcal | 5% |
| Manganese | 0.024mg | 0.137mg | 5% |
| Sodium | 155mg | 30mg | 5% |
| Vitamin B6 | 0.143mg | 0.173mg | 2% |
| Copper | 0.063mg | 0.081mg | 2% |
| Calcium | 48mg | 27mg | 2% |
| Magnesium | 11mg | 18mg | 2% |
| Carbs | 0.64g | 8.06g | 2% |
| Vitamin C | 0mg | 2mg | 2% |
| Vitamin B1 | 0.034mg | 0.024mg | 1% |
| Net carbs | 0.64g | 6.26g | N/A |
| Sugar | 0.31g | 5.5g | N/A |
| Trans fat | 0.709g | 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 | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
37%
15%
Comparison summary
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 5.19g)
Which food is lower in Cholesterol?
Marinara sauce is lower in Cholesterol (difference - 311mg)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 125mg)
Which food is lower in Saturated fat?
Marinara sauce is lower in Saturated fat (difference - 3.149g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce is cheaper (difference - $1)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.