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  6. Omelette vs. Marinara sauce

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.

Infographic

Omelette vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
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.
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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%

All nutrients comparison - raw data values

Nutrient Omelette Marinara sauce 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

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
8% 87%
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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
16% 36% 48%
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%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.