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Omelette vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the differences between omelette and mixed nuts?

  • Omelette is higher in choline and vitamin B12, yet mixed nuts are higher in copper, manganese, magnesium, vitamin B3, vitamin E, phosphorus, and fiber.
  • Omelette's daily need coverage for cholesterol is 104% more.
  • The amount of cholesterol in mixed nuts is lower.
  • The glycemic index of omelette is lower.

We used Egg, whole, cooked, omelet and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.

Infographic

Omelette vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +1981.8%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +440.2%
Contains more IronIron +76.4%
Contains more CopperCopper +1339.7%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +173.1%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +8400%
Contains more SeleniumSelenium +31.4%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +96.9%
Contains more Vitamin B5Vitamin B5 +13.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +376.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +506.2%
Contains more Vitamin B1Vitamin B1 +455.9%
Contains more Vitamin B3Vitamin B3 +11945.3%
Contains more Vitamin B6Vitamin B6 +146.2%
Contains more Vitamin KVitamin K +26.7%
Contains more FolateFolate +112.8%

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3560.1%
Contains more ProteinProtein +89.6%
Contains more FatsFats +362.7%
Contains more CarbsCarbs +3189.1%
Contains more OtherOther +188%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -61.9%
Contains more Mono. FatMonounsaturated fat +488.2%
Contains more Poly. FatPolyunsaturated fat +438.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Mixed nuts DV% diff.
Cholesterol 313mg 0mg 104%
Copper 0.063mg 0.907mg 94%
Manganese 0.024mg 2.04mg 88%
Polyunsaturated fat 2.712g 14.612g 79%
Fats 11.66g 53.95g 65%
Monounsaturated fat 4.843g 28.488g 59%
Magnesium 11mg 229mg 52%
Vitamin B3 0.064mg 7.709mg 48%
Vitamin E 1.29mg 7.82mg 44%
Phosphorus 167mg 456mg 41%
Choline 247.6mg 52mg 36%
Vitamin B12 0.76µg 0µg 32%
Fiber 0g 7g 28%
Saturated fat 3.319g 8.711g 25%
Calories 154kcal 607kcal 23%
Zinc 1.09mg 3.36mg 21%
Vitamin A 172µg 0µg 19%
Protein 10.57g 20.04g 19%
Vitamin B6 0.143mg 0.352mg 16%
Vitamin B2 0.386mg 0.196mg 15%
Potassium 117mg 632mg 15%
Selenium 25.8µg 33.9µg 15%
Iron 1.48mg 2.61mg 14%
Vitamin B1 0.034mg 0.189mg 13%
Folate 39µg 83µg 11%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Sodium 155mg 5mg 7%
Calcium 48mg 117mg 7%
Carbs 0.64g 21.05g 7%
Vitamin B5 1.289mg 1.14mg 3%
Starch 4.2g 2%
Vitamin K 4.5µg 5.7µg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 0.64g 14.05g N/A
Sugar 0.31g 4.15g N/A
Trans fat 0.709g 0.055g N/A
Tryptophan 0.14mg 0.22mg 0%
Threonine 0.467mg 0.703mg 0%
Isoleucine 0.565mg 0.826mg 0%
Leucine 0.913mg 1.656mg 0%
Lysine 0.767mg 0.782mg 0%
Methionine 0.319mg 0.283mg 0%
Phenylalanine 0.572mg 1.182mg 0%
Valine 0.722mg 1.001mg 0%
Histidine 0.26mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Omelette
50%
Mixed nuts
Minerals Daily Need Coverage Score
37%
Omelette
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 3.84g)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 5.392g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 24)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 150mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
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.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.