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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 for 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.
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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +175%
Contains more PotassiumPotassium +1362.5%
Contains more ZincZinc +395.5%
Contains more PhosphorusPhosphorus +5466.7%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +2766.7%
Contains more CalciumCalcium +83.3%
Contains more IronIron +123%
Contains more CopperCopper +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.
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%
Olive
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1033.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +73%
Contains more Vitamin B5Vitamin B5 +8493.3%
Contains more Vitamin B6Vitamin B6 +1488.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +221.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +2303.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +27.9%

All nutrients comparison - raw data values

Nutrient Omelette Olive DV% diff.
Cholesterol 313mg 0mg 104%
Selenium 25.8µg 0.9µg 45%
Choline 247.6mg 10.3mg 43%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0mg 30%
Sodium 155mg 735mg 25%
Vitamin B5 1.289mg 0.015mg 25%
Iron 1.48mg 3.3mg 23%
Phosphorus 167mg 3mg 23%
Copper 0.063mg 0.251mg 21%
Protein 10.57g 0.84g 19%
Vitamin A 172µg 20µg 17%
Fiber 0g 3.2g 13%
Polyunsaturated fat 2.712g 0.911g 12%
Folate 39µg 0µg 10%
Vitamin B6 0.143mg 0.009mg 10%
Vitamin D 69IU 0IU 9%
Saturated fat 3.319g 1.415g 9%
Vitamin D 1.7µg 0µg 9%
Zinc 1.09mg 0.22mg 8%
Monounsaturated fat 4.843g 7.888g 8%
Calcium 48mg 88mg 4%
Potassium 117mg 8mg 3%
Vitamin B1 0.034mg 0.003mg 3%
Vitamin K 4.5µg 1.4µg 3%
Calories 154kcal 115kcal 2%
Vitamin E 1.29mg 1.65mg 2%
Magnesium 11mg 4mg 2%
Carbs 0.64g 6.26g 2%
Fats 11.66g 10.68g 2%
Vitamin C 0mg 0.9mg 1%
Net carbs 0.64g 3.06g N/A
Sugar 0.31g 0g N/A
Manganese 0.024mg 0.02mg 0%
Vitamin B3 0.064mg 0.037mg 0%
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0.026mg 0%
Isoleucine 0.565mg 0.031mg 0%
Leucine 0.913mg 0.05mg 0%
Lysine 0.767mg 0.032mg 0%
Methionine 0.319mg 0.012mg 0%
Phenylalanine 0.572mg 0.029mg 0%
Valine 0.722mg 0.038mg 0%
Histidine 0.26mg 0.023mg 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

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
Olive
Olive
3
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 ProteinProtein +1158.3%
Contains more CarbsCarbs +878.1%
Contains more OtherOther +123%
~equal in Fats ~10.68g
~equal in Water ~79.99g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +197.7%
Contains less Sat. FatSaturated fat -57.4%
Contains more Mono. FatMonounsaturated fat +62.9%

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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.