Omelette vs. Monterey Jack — In-Depth Nutrition Comparison
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A recap on differences between Omelette and Monterey Jack
- Omelette has more Choline, Vitamin B5, Selenium, and Iron, however, Monterey Jack is higher in Calcium, Phosphorus, and Zinc.
- Monterey Jack covers your daily Saturated Fat needs 79% more than Omelette.
- Monterey Jack contains 16 times less Choline than Omelette. Omelette contains 247.6mg of Choline, while Monterey Jack contains 15.4mg.
- Monterey Jack has less Cholesterol.
Food varieties used in this article are Egg, whole, cooked, omelet and Cheese, monterey.
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.
Contains
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Iron
+105.6%
Contains
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Potassium
+44.4%
Contains
less
Sodium
-74.2%
Contains
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Copper
+96.9%
Contains
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Manganese
+118.2%
Contains
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Selenium
+77.9%
Contains
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Calcium
+1454.2%
Contains
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Magnesium
+145.5%
Contains
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Phosphorus
+165.9%
Contains
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Zinc
+175.2%
Contains
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Iron
+105.6%
Contains
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Potassium
+44.4%
Contains
less
Sodium
-74.2%
Contains
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Copper
+96.9%
Contains
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Manganese
+118.2%
Contains
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Selenium
+77.9%
Contains
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Calcium
+1454.2%
Contains
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Magnesium
+145.5%
Contains
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Phosphorus
+165.9%
Contains
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Zinc
+175.2%
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.
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Contains
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Vitamin E
+396.2%
Contains
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Vitamin D
+183.3%
Contains
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Vitamin B1
+126.7%
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Vitamin B5
+513.8%
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Vitamin B6
+81%
Contains
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Folate
+116.7%
Contains
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Vitamin K
+80%
Contains
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Vitamin A
+24.6%
Contains
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Vitamin B3
+45.3%
Equal in Vitamin B2 - 0.39
Equal in Vitamin B12 - 0.83
Contains
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Vitamin E
+396.2%
Contains
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Vitamin D
+183.3%
Contains
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Vitamin B1
+126.7%
Contains
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Vitamin B5
+513.8%
Contains
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Vitamin B6
+81%
Contains
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Folate
+116.7%
Contains
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Vitamin K
+80%
Contains
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Vitamin A
+24.6%
Contains
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Vitamin B3
+45.3%
Equal in Vitamin B2 - 0.39
Equal in Vitamin B12 - 0.83
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+85.6%
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Protein
+131.6%
Contains
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Fats
+159.7%
Contains
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Other
+255%
Equal in Carbs - 0.68
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Contains
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Water
+85.6%
Contains
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Protein
+131.6%
Contains
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Fats
+159.7%
Contains
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Other
+255%
Equal in Carbs - 0.68
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-82.6%
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Polyunsaturated fat
+201.7%
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Monounsaturated Fat
+80.7%
Saturated Fat:
3.319 g
Monounsaturated Fat:
4.843 g
Polyunsaturated fat:
2.712 g
Saturated Fat:
19.066 g
Monounsaturated Fat:
8.751 g
Polyunsaturated fat:
0.899 g
Contains
less
Saturated Fat
-82.6%
Contains
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Polyunsaturated fat
+201.7%
Contains
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Monounsaturated Fat
+80.7%
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 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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| Lower in Cholesterol |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.64g | 0.68g |
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| Protein | 10.57g | 24.48g |
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| Fats | 11.66g | 30.28g |
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| Carbs | 0.64g | 0.68g |
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| Calories | 154kcal | 373kcal |
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| Sugar | 0.31g | 0.5g |
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| Calcium | 48mg | 746mg |
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| Iron | 1.48mg | 0.72mg |
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| Magnesium | 11mg | 27mg |
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| Phosphorus | 167mg | 444mg |
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| Potassium | 117mg | 81mg |
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| Sodium | 155mg | 600mg |
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| Zinc | 1.09mg | 3mg |
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| Copper | 0.063mg | 0.032mg |
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| Manganese | 0.024mg | 0.011mg |
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| Selenium | 25.8µg | 14.5µg |
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| Vitamin A | 617IU | 769IU |
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| Vitamin A RAE | 172µg | 198µg |
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| Vitamin E | 1.29mg | 0.26mg |
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| Vitamin D | 69IU | 22IU |
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| Vitamin D | 1.7µg | 0.6µg |
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| Vitamin B1 | 0.034mg | 0.015mg |
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| Vitamin B2 | 0.386mg | 0.39mg |
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| Vitamin B3 | 0.064mg | 0.093mg |
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| Vitamin B5 | 1.289mg | 0.21mg |
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| Vitamin B6 | 0.143mg | 0.079mg |
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| Folate | 39µg | 18µg |
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| Vitamin B12 | 0.76µg | 0.83µg |
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| Vitamin K | 4.5µg | 2.5µg |
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| Tryptophan | 0.14mg | 0.315mg |
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| Threonine | 0.467mg | 0.871mg |
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| Isoleucine | 0.565mg | 1.519mg |
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| Leucine | 0.913mg | 2.344mg |
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| Lysine | 0.767mg | 2.037mg |
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| Methionine | 0.319mg | 0.641mg |
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| Phenylalanine | 0.572mg | 1.289mg |
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| Valine | 0.722mg | 1.635mg |
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| Histidine | 0.26mg | 0.859mg |
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| Cholesterol | 313mg | 89mg |
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| Trans Fat | 0.709g |
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| Saturated Fat | 3.319g | 19.066g |
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| Omega-3 - DHA | 0.049g | 0g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Monounsaturated Fat | 4.843g | 8.751g |
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| Polyunsaturated fat | 2.712g | 0.899g |
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| Omega-6 - Eicosadienoic acid | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
38%
27%
Minerals Daily Need Coverage Score
37%
72%
Comparison summary
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Omelette contains less Sodium (difference - 445mg)
Which food is lower in Saturated Fat?
Omelette is lower in Saturated Fat (difference - 15.747g)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette is cheaper (difference - $3)
Which food is lower in Cholesterol?
Monterey Jack is lower in Cholesterol (difference - 224mg)
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?
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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.