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Omelette vs. Pistachio — In-Depth Nutrition Comparison

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Differences between omelette and pistachios

  • Omelette is higher in selenium and vitamin B12; however, pistachios are richer in copper, vitamin B6, vitamin B1, manganese, phosphorus, fiber, and iron.
  • Pistachios' daily need coverage for copper is 137% higher.
  • Omelette has a lower glycemic index (0) than pistachios (28).

The food types used in this comparison are Egg, whole, cooked, omelet and Nuts, pistachio nuts, raw.

Infographic

Omelette vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more SeleniumSelenium +268.6%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +118.8%
Contains more PotassiumPotassium +776.1%
Contains more IronIron +164.9%
Contains more CopperCopper +1963.5%
Contains more ZincZinc +101.8%
Contains more PhosphorusPhosphorus +193.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +4900%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin AVitamin A +561.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +141.3%
Contains more Vitamin B5Vitamin B5 +147.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +121.7%
Contains more Vitamin B1Vitamin B1 +2458.8%
Contains more Vitamin B3Vitamin B3 +1931.3%
Contains more Vitamin B6Vitamin B6 +1088.8%
Contains more FolateFolate +30.8%

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% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1642.1%
Contains more ProteinProtein +90.7%
Contains more FatsFats +288.7%
Contains more CarbsCarbs +4145.3%
Contains more OtherOther +198%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -43.8%
Contains more Mono. FatMonounsaturated fat +380.2%
Contains more Poly. FatPolyunsaturated fat +430.2%

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
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Glucose ~0.32g
~equal in Lactose ~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 Pistachio
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Omelette Pistachio DV% diff.
Copper 0.063mg 1.3mg 137%
Vitamin B6 0.143mg 1.7mg 120%
Cholesterol 313mg 0mg 104%
Polyunsaturated fat 2.712g 14.38g 78%
Vitamin B1 0.034mg 0.87mg 70%
Fats 11.66g 45.32g 52%
Manganese 0.024mg 1.2mg 51%
Phosphorus 167mg 490mg 46%
Monounsaturated fat 4.843g 23.257g 46%
Choline 247.6mg 45%
Fiber 0g 10.6g 42%
Selenium 25.8µg 7µg 34%
Vitamin B12 0.76µg 0µg 32%
Iron 1.48mg 3.92mg 31%
Potassium 117mg 1025mg 27%
Magnesium 11mg 121mg 26%
Calories 154kcal 560kcal 20%
Protein 10.57g 20.16g 19%
Vitamin B2 0.386mg 0.16mg 17%
Vitamin A 172µg 26µg 16%
Vitamin B5 1.289mg 0.52mg 15%
Saturated fat 3.319g 5.907g 12%
Zinc 1.09mg 2.2mg 10%
Vitamin E 1.29mg 2.86mg 10%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Carbs 0.64g 27.17g 9%
Vitamin B3 0.064mg 1.3mg 8%
Sodium 155mg 1mg 7%
Vitamin C 0mg 5.6mg 6%
Calcium 48mg 105mg 6%
Vitamin K 4.5µg 4%
Folate 39µg 51µg 3%
Starch 1.67g 1%
Net carbs 0.64g 16.57g N/A
Sugar 0.31g 7.66g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.251mg 0%
Threonine 0.467mg 0.684mg 0%
Isoleucine 0.565mg 0.917mg 0%
Leucine 0.913mg 1.604mg 0%
Lysine 0.767mg 1.138mg 0%
Methionine 0.319mg 0.36mg 0%
Phenylalanine 0.572mg 1.092mg 0%
Valine 0.722mg 1.249mg 0%
Histidine 0.26mg 0.512mg 0%
Fructose 0g 0.24g 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g 0g N/A
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Pistachio
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
63%
Pistachio
Minerals Daily Need Coverage Score
37%
Omelette
125%
Pistachio

Comparison summary

Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 154mg)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 7.35g)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 2.588g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 28)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1.6)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.