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  6. Omelette vs. Milk

Omelette vs. Milk — In-Depth Nutrition Comparison

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Important differences between Omelette and Milk

  • Omelette has more Choline, Selenium, Vitamin B5, Iron, Vitamin B2, Vitamin A RAE, Vitamin B12, and Phosphorus than Milk.
  • Omelette's daily need coverage for Cholesterol is 103% more.
  • Omelette contains 49 times more Iron than Milk. Omelette contains 1.48mg of Iron, while Milk contains 0.03mg.
  • Milk contains less Cholesterol.

The food varieties used in the comparison are Egg, whole, cooked, omelet and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Omelette vs Milk 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.
Omelette
Omelette
6
:
3
Milk
Milk
Contains more Iron +4833.3%
Contains more Phosphorus +75.8%
Contains more Zinc +159.5%
Contains more Copper +530%
Contains more Manganese +700%
Contains more Selenium +681.8%
Contains more Calcium +160.4%
Contains more Potassium +28.2%
Contains less Sodium -71.6%
Equal in Magnesium - 11
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +4833.3%
Contains more Phosphorus +75.8%
Contains more Zinc +159.5%
Contains more Copper +530%
Contains more Manganese +700%
Contains more Selenium +681.8%
Contains more Calcium +160.4%
Contains more Potassium +28.2%
Contains less Sodium -71.6%
Equal in Magnesium - 11

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.
Omelette
Omelette
10
:
1
Milk
Milk
Contains more Vitamin A +214.8%
Contains more Vitamin E +12800%
Contains more Vitamin D +41.7%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B5 +257.1%
Contains more Vitamin B6 +286.5%
Contains more Folate +680%
Contains more Vitamin B12 +61.7%
Contains more Vitamin K +4400%
Contains more Vitamin B3 +45.3%
Omelette
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%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin A +214.8%
Contains more Vitamin E +12800%
Contains more Vitamin D +41.7%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B5 +257.1%
Contains more Vitamin B6 +286.5%
Contains more Folate +680%
Contains more Vitamin B12 +61.7%
Contains more Vitamin K +4400%
Contains more Vitamin B3 +45.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
3
:
2
Milk
Milk
Contains more Protein +213.6%
Contains more Fats +1102.1%
Contains more Other +33.3%
Contains more Carbs +679.7%
Contains more Water +18.1%
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Protein +213.6%
Contains more Fats +1102.1%
Contains more Other +33.3%
Contains more Carbs +679.7%
Contains more Water +18.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Milk
Milk
Contains more Monounsaturated Fat +1648.4%
Contains more Polyunsaturated fat +7648.6%
Contains less Saturated Fat -80.9%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +1648.4%
Contains more Polyunsaturated fat +7648.6%
Contains less Saturated Fat -80.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Omelette
Omelette
1
:
1
Milk
Milk
Contains more Glucose +∞%
Contains more Lactose +∞%
Omelette
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Milk Opinion
Net carbs 0.64g 4.99g Milk
Protein 10.57g 3.37g Omelette
Fats 11.66g 0.97g Omelette
Carbs 0.64g 4.99g Milk
Calories 154kcal 42kcal Omelette
Sugar 0.31g 5.2g Omelette
Calcium 48mg 125mg Milk
Iron 1.48mg 0.03mg Omelette
Magnesium 11mg 11mg
Phosphorus 167mg 95mg Omelette
Potassium 117mg 150mg Milk
Sodium 155mg 44mg Milk
Zinc 1.09mg 0.42mg Omelette
Copper 0.063mg 0.01mg Omelette
Manganese 0.024mg 0.003mg Omelette
Selenium 25.8µg 3.3µg Omelette
Vitamin A 617IU 196IU Omelette
Vitamin A RAE 172µg 58µg Omelette
Vitamin E 1.29mg 0.01mg Omelette
Vitamin D 69IU 48IU Omelette
Vitamin D 1.7µg 1.2µg Omelette
Vitamin B1 0.034mg 0.02mg Omelette
Vitamin B2 0.386mg 0.185mg Omelette
Vitamin B3 0.064mg 0.093mg Milk
Vitamin B5 1.289mg 0.361mg Omelette
Vitamin B6 0.143mg 0.037mg Omelette
Folate 39µg 5µg Omelette
Vitamin B12 0.76µg 0.47µg Omelette
Vitamin K 4.5µg 0.1µg Omelette
Tryptophan 0.14mg 0.043mg Omelette
Threonine 0.467mg 0.143mg Omelette
Isoleucine 0.565mg 0.174mg Omelette
Leucine 0.913mg 0.319mg Omelette
Lysine 0.767mg 0.282mg Omelette
Methionine 0.319mg 0.088mg Omelette
Phenylalanine 0.572mg 0.174mg Omelette
Valine 0.722mg 0.22mg Omelette
Histidine 0.26mg 0.101mg Omelette
Cholesterol 313mg 5mg Milk
Trans Fat 0.709g Milk
Saturated Fat 3.319g 0.633g Milk
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 0.277g Omelette
Polyunsaturated fat 2.712g 0.035g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Milk
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
16%
Milk
Minerals Daily Need Coverage Score
37%
Omelette
14%
Milk

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 4.89g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 31)
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 contains less Sodium?
Milk
Milk contains less Sodium (difference - 111mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 308mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 2.686g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.4)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.