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  6. Omelette vs. Olive

Omelette vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between Omelette and Olive

  • Omelette has more Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, and Phosphorus, while Olive has more Iron, and Copper.
  • Omelette covers your daily need of Cholesterol 104% more than Olive.
  • The amount of Cholesterol in Olive is lower.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Olives, ripe, canned (small-extra large).

Infographic

Omelette vs Olive 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.
Omelette
Omelette
7
:
3
Olive
Olive
Contains more Magnesium +175%
Contains more Phosphorus +5466.7%
Contains more Potassium +1362.5%
Contains less Sodium -78.9%
Contains more Zinc +395.5%
Contains more Manganese +20%
Contains more Selenium +2766.7%
Contains more Calcium +83.3%
Contains more Iron +123%
Contains more Copper +298.4%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +175%
Contains more Phosphorus +5466.7%
Contains more Potassium +1362.5%
Contains less Sodium -78.9%
Contains more Zinc +395.5%
Contains more Manganese +20%
Contains more Selenium +2766.7%
Contains more Calcium +83.3%
Contains more Iron +123%
Contains more Copper +298.4%

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.
Omelette
Omelette
10
:
2
Olive
Olive
Contains more Vitamin A +53.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +73%
Contains more Vitamin B5 +8493.3%
Contains more Vitamin B6 +1488.9%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +221.4%
Contains more Vitamin E +27.9%
Contains more Vitamin C +∞%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +53.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +73%
Contains more Vitamin B5 +8493.3%
Contains more Vitamin B6 +1488.9%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +221.4%
Contains more Vitamin E +27.9%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
2
:
3
Olive
Olive
Contains more Protein +1158.3%
Contains more Carbs +878.1%
Contains more Other +123%
Equal in Fats - 10.68
Equal in Water - 79.99
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +1158.3%
Contains more Carbs +878.1%
Contains more Other +123%
Equal in Fats - 10.68
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
1
:
2
Olive
Olive
Contains more Polyunsaturated fat +197.7%
Contains less Saturated Fat -57.4%
Contains more Monounsaturated Fat +62.9%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains more Polyunsaturated fat +197.7%
Contains less Saturated Fat -57.4%
Contains more Monounsaturated Fat +62.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Olive Opinion
Net carbs 0.64g 3.06g Olive
Protein 10.57g 0.84g Omelette
Fats 11.66g 10.68g Omelette
Carbs 0.64g 6.26g Olive
Calories 154kcal 115kcal Omelette
Sugar 0.31g 0g Olive
Fiber 0g 3.2g Olive
Calcium 48mg 88mg Olive
Iron 1.48mg 3.3mg Olive
Magnesium 11mg 4mg Omelette
Phosphorus 167mg 3mg Omelette
Potassium 117mg 8mg Omelette
Sodium 155mg 735mg Omelette
Zinc 1.09mg 0.22mg Omelette
Copper 0.063mg 0.251mg Olive
Manganese 0.024mg 0.02mg Omelette
Selenium 25.8µg 0.9µg Omelette
Vitamin A 617IU 403IU Omelette
Vitamin A RAE 172µg 20µg Omelette
Vitamin E 1.29mg 1.65mg Olive
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.034mg 0.003mg Omelette
Vitamin B2 0.386mg 0mg Omelette
Vitamin B3 0.064mg 0.037mg Omelette
Vitamin B5 1.289mg 0.015mg Omelette
Vitamin B6 0.143mg 0.009mg Omelette
Folate 39µg 0µg Omelette
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg 1.4µg Omelette
Tryptophan 0.14mg Omelette
Threonine 0.467mg 0.026mg Omelette
Isoleucine 0.565mg 0.031mg Omelette
Leucine 0.913mg 0.05mg Omelette
Lysine 0.767mg 0.032mg Omelette
Methionine 0.319mg 0.012mg Omelette
Phenylalanine 0.572mg 0.029mg Omelette
Valine 0.722mg 0.038mg Omelette
Histidine 0.26mg 0.023mg Omelette
Cholesterol 313mg 0mg Olive
Trans Fat 0.709g 0g Olive
Saturated Fat 3.319g 1.415g Olive
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 7.888g Olive
Polyunsaturated fat 2.712g 0.911g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Omelette
6%
Olive
Minerals Daily Need Coverage Score
37%
Omelette
35%
Olive

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 580mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 0)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2.5)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.31g)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 1.904g)
Which food is richer in minerals?
?
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.