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Omelette vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between omelette and mulberries

  • Omelette is richer in selenium, choline, vitamin B12, vitamin B2, phosphorus, vitamin A, and vitamin D, while mulberries are higher in vitamin C.
  • Omelette covers your daily cholesterol needs 104% more than mulberries.
  • Mulberries are lower in cholesterol.
  • Mulberries have a higher glycemic index (25) than omelette (0).

Specific food types used in this comparison are Egg, whole, cooked, omelet and Mulberries, raw.

Infographic

Omelette vs Mulberry 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.
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% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more CalciumCalcium +23.1%
Contains more ZincZinc +808.3%
Contains more PhosphorusPhosphorus +339.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4200%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +65.8%
Contains more IronIron +25%
Contains less SodiumSodium -93.5%
~equal in Copper ~0.06mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +17100%
Contains more Vitamin EVitamin E +48.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B2Vitamin B2 +282.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +550%
Contains more CholineCholine +1913%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +868.8%
Contains more Vitamin KVitamin K +73.3%

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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +634%
Contains more FatsFats +2889.7%
Contains more OtherOther +44.9%
Contains more CarbsCarbs +1431.3%
Contains more WaterWater +15.2%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +11712.2%
Contains more Poly. FatPolyunsaturated fat +1210.1%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Mulberry DV% diff.
Cholesterol 313mg 0mg 104%
Selenium 25.8µg 0.6µg 46%
Choline 247.6mg 12.3mg 43%
Vitamin C 0mg 36.4mg 40%
Vitamin B12 0.76µg 0µg 32%
Vitamin B5 1.289mg 26%
Vitamin B2 0.386mg 0.101mg 22%
Vitamin A 172µg 1µg 19%
Protein 10.57g 1.44g 18%
Phosphorus 167mg 38mg 18%
Polyunsaturated fat 2.712g 0.207g 17%
Fats 11.66g 0.39g 17%
Saturated fat 3.319g 0.027g 15%
Monounsaturated fat 4.843g 0.041g 12%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Zinc 1.09mg 0.12mg 9%
Folate 39µg 6µg 8%
Vitamin B6 0.143mg 0.05mg 7%
Fiber 0g 1.7g 7%
Calories 154kcal 43kcal 6%
Sodium 155mg 10mg 6%
Iron 1.48mg 1.85mg 5%
Carbs 0.64g 9.8g 3%
Vitamin E 1.29mg 0.87mg 3%
Vitamin B3 0.064mg 0.62mg 3%
Vitamin K 4.5µg 7.8µg 3%
Potassium 117mg 194mg 2%
Magnesium 11mg 18mg 2%
Calcium 48mg 39mg 1%
Manganese 0.024mg 1%
Net carbs 0.64g 8.1g N/A
Sugar 0.31g 8.1g N/A
Copper 0.063mg 0.06mg 0%
Vitamin B1 0.034mg 0.029mg 0%
Trans fat 0.709g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Mulberry
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
17%
Mulberry
Minerals Daily Need Coverage Score
37%
Omelette
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 7.79g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 25)
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 is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 145mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 3.292g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.6)

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.