Omelette vs. Monterey Jack — In-Depth Nutrition Comparison

Compare

A recap on the differences between omelette and monterey Jack

Omelette has more choline, vitamin B5, and selenium; however, monterey Jack is higher in calcium, phosphorus, protein, and fats.
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.
The glycemic index of monterey Jack is higher.

Food varieties used in this article are Egg, whole, cooked, omelet and Cheese, monterey.

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Omelette

Monterey Jack

Contains more PotassiumPotassium	+44.4%
Contains more IronIron	+105.6%
Contains more CopperCopper	+96.9%
Contains less SodiumSodium	-74.2%
Contains more ManganeseManganese	+118.2%
Contains more SeleniumSelenium	+77.9%

Contains more MagnesiumMagnesium	+145.5%
Contains more CalciumCalcium	+1454.2%
Contains more ZincZinc	+175.2%
Contains more PhosphorusPhosphorus	+165.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Omelette

Monterey Jack

Contains more Vitamin DVitamin D	+183.3%
Contains more Vitamin EVitamin E	+396.2%
Contains more Vitamin B1Vitamin B1	+126.7%
Contains more Vitamin B5Vitamin B5	+513.8%
Contains more Vitamin B6Vitamin B6	+81%
Contains more Vitamin KVitamin K	+80%
Contains more FolateFolate	+116.7%

Contains more Vitamin AVitamin A	+15.1%
Contains more Vitamin B3Vitamin B3	+45.3%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.39mg

~equal in Vitamin B12 ~0.83µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	313mg	89mg	75%
Saturated fat	3.319g	19.066g	72%
Calcium	48mg	746mg	70%
Choline	247.6mg	15.4mg	42%
Phosphorus	167mg	444mg	40%
Fats	11.66g	30.28g	29%
Protein	10.57g	24.48g	28%
Vitamin B5	1.289mg	0.21mg	22%
Selenium	25.8µg	14.5µg	21%
Sodium	155mg	600mg	19%
Zinc	1.09mg	3mg	17%
Polyunsaturated fat	2.712g	0.899g	12%
Calories	154kcal	373kcal	11%
Iron	1.48mg	0.72mg	10%
Monounsaturated fat	4.843g	8.751g	10%
Vitamin E	1.29mg	0.26mg	7%
Vitamin D*	69 IU	22 IU	6%
Vitamin D	1.7µg	0.6µg	6%
Vitamin B6	0.143mg	0.079mg	5%
Folate	39µg	18µg	5%
Magnesium	11mg	27mg	4%
Copper	0.063mg	0.032mg	3%
Vitamin A	172µg	198µg	3%
Vitamin B12	0.76µg	0.83µg	3%
Vitamin B1	0.034mg	0.015mg	2%
Vitamin K	4.5µg	2.5µg	2%
Potassium	117mg	81mg	1%
Manganese	0.024mg	0.011mg	1%
Protein per 100 calories	6.9g	6.6g	N/A
Calories per 10 g protein	146kcal	152kcal	N/A
Weight per 100 calories	65g	27g	N/A
Unsaturated / Saturated Fat ratio	2.3	0.51	N/A
Net carbs	0.64g	0.68g	N/A
Carbs	0.64g	0.68g	0%
Sugar	0.31g	0.5g	N/A
Vitamin B2	0.386mg	0.39mg	0%
Vitamin B3	0.064mg	0.093mg	0%
Trans fat	0.709g		N/A
Tryptophan	0.14mg	0.315mg	0%
Threonine	0.467mg	0.871mg	0%
Isoleucine	0.565mg	1.519mg	0%
Leucine	0.913mg	2.344mg	0%
Lysine	0.767mg	2.037mg	0%
Methionine	0.319mg	0.641mg	0%
Phenylalanine	0.572mg	1.289mg	0%
Valine	0.722mg	1.635mg	0%
Histidine	0.26mg	0.859mg	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