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Omelette vs. Brazil nut — In-Depth Nutrition Comparison

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How are omelette and brazil nut different?

  • Omelette is richer in choline and vitamin B12, while brazil nut is higher in selenium, copper, magnesium, phosphorus, manganese, and vitamin B1.
  • Brazil nut covers your daily need for selenium, 3439% more than omelette.

Egg, whole, cooked, omelet and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Omelette vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +3318.2%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +463.2%
Contains more IronIron +64.2%
Contains more CopperCopper +2666.7%
Contains more ZincZinc +272.5%
Contains more PhosphorusPhosphorus +334.1%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +4995.8%
Contains more SeleniumSelenium +7330.2%

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.
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1002.9%
Contains more Vitamin B5Vitamin B5 +600.5%
Contains more Vitamin B6Vitamin B6 +41.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +77.3%
Contains more CholineCholine +759.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +338%
Contains more Vitamin B1Vitamin B1 +1714.7%
Contains more Vitamin B3Vitamin B3 +360.9%

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2126%
Contains more ProteinProtein +35.5%
Contains more FatsFats +475.5%
Contains more CarbsCarbs +1734.4%
Contains more OtherOther +242%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -79.4%
Contains more Mono. FatMonounsaturated fat +393.1%
Contains more Poly. FatPolyunsaturated fat +799.7%

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
10% 90%
Starch: 0.25 g
Sucrose: 2.33 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 Brazil nut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Omelette Brazil nut DV% diff.
Selenium 25.8µg 1917µg 3439%
Copper 0.063mg 1.743mg 187%
Polyunsaturated fat 2.712g 24.399g 145%
Cholesterol 313mg 0mg 104%
Magnesium 11mg 376mg 87%
Fats 11.66g 67.1g 85%
Phosphorus 167mg 725mg 80%
Saturated fat 3.319g 16.134g 58%
Manganese 0.024mg 1.223mg 52%
Vitamin B1 0.034mg 0.617mg 49%
Monounsaturated fat 4.843g 23.879g 48%
Choline 247.6mg 28.8mg 40%
Vitamin B12 0.76µg 0µg 32%
Fiber 0g 7.5g 30%
Vitamin E 1.29mg 5.65mg 29%
Vitamin B2 0.386mg 0.035mg 27%
Zinc 1.09mg 4.06mg 27%
Calories 154kcal 659kcal 25%
Vitamin B5 1.289mg 0.184mg 22%
Vitamin A 172µg 0µg 19%
Potassium 117mg 659mg 16%
Iron 1.48mg 2.43mg 12%
Calcium 48mg 160mg 11%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Protein 10.57g 14.32g 8%
Sodium 155mg 3mg 7%
Folate 39µg 22µg 4%
Carbs 0.64g 11.74g 4%
Vitamin K 4.5µg 0µg 4%
Vitamin B6 0.143mg 0.101mg 3%
Vitamin B3 0.064mg 0.295mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 0.64g 4.24g N/A
Sugar 0.31g 2.33g N/A
Starch 0.25g 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.135mg 0%
Threonine 0.467mg 0.365mg 0%
Isoleucine 0.565mg 0.518mg 0%
Leucine 0.913mg 1.19mg 0%
Lysine 0.767mg 0.49mg 0%
Methionine 0.319mg 1.124mg 0%
Phenylalanine 0.572mg 0.639mg 0%
Valine 0.722mg 0.76mg 0%
Histidine 0.26mg 0.409mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.015g 0g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
37%
Omelette
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 12.815g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 10)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2.4)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 152mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.