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Omelette vs. Onion — In-Depth Nutrition Comparison

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Important differences between Omelette and Onion

  • Omelette has more Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, Vitamin A RAE, and Iron than Onion.
  • Omelette's daily need coverage for Cholesterol is 104% more.
  • Onion contains less Cholesterol.

The food varieties used in the comparison are Egg, whole, cooked, omelet and Onions, raw.

Infographic

Omelette vs Onion 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.
:
3
Onion
Contains more Calcium +108.7%
Contains more Iron +604.8%
Contains more Phosphorus +475.9%
Contains more Zinc +541.2%
Contains more Copper +61.5%
Contains more Selenium +5060%
Contains more Potassium +24.8%
Contains less Sodium -97.4%
Contains more Manganese +437.5%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +108.7%
Contains more Iron +604.8%
Contains more Phosphorus +475.9%
Contains more Zinc +541.2%
Contains more Copper +61.5%
Contains more Selenium +5060%
Contains more Potassium +24.8%
Contains less Sodium -97.4%
Contains more Manganese +437.5%
Equal in Magnesium - 10

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.
:
3
Onion
Contains more Vitamin A +30750%
Contains more Vitamin E +6350%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1329.6%
Contains more Vitamin B5 +948%
Contains more Vitamin B6 +19.2%
Contains more Folate +105.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1025%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B3 +81.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +30750%
Contains more Vitamin E +6350%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1329.6%
Contains more Vitamin B5 +948%
Contains more Vitamin B6 +19.2%
Contains more Folate +105.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1025%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B3 +81.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Onion
Contains more Protein +860.9%
Contains more Fats +11560%
Contains more Other +185.7%
Contains more Carbs +1359.4%
Contains more Water +17%
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +860.9%
Contains more Fats +11560%
Contains more Other +185.7%
Contains more Carbs +1359.4%
Contains more Water +17%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Onion
Contains more Monounsaturated Fat +37153.8%
Contains more Polyunsaturated fat +15852.9%
Contains less Saturated Fat -98.7%
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +37153.8%
Contains more Polyunsaturated fat +15852.9%
Contains less Saturated Fat -98.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
3
Onion
Contains more Sucrose +∞%
Contains more Glucose +535.5%
Contains more Fructose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +535.5%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Onion Opinion
Net carbs 0.64g 7.64g Onion
Protein 10.57g 1.1g Omelette
Fats 11.66g 0.1g Omelette
Carbs 0.64g 9.34g Onion
Calories 154kcal 40kcal Omelette
Fructose 0g 1.29g Onion
Sugar 0.31g 4.24g Omelette
Fiber 0g 1.7g Onion
Calcium 48mg 23mg Omelette
Iron 1.48mg 0.21mg Omelette
Magnesium 11mg 10mg Omelette
Phosphorus 167mg 29mg Omelette
Potassium 117mg 146mg Onion
Sodium 155mg 4mg Onion
Zinc 1.09mg 0.17mg Omelette
Copper 0.063mg 0.039mg Omelette
Manganese 0.024mg 0.129mg Onion
Selenium 25.8µg 0.5µg Omelette
Vitamin A 617IU 2IU Omelette
Vitamin A RAE 172µg 0µg Omelette
Vitamin E 1.29mg 0.02mg Omelette
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin C 0mg 7.4mg Onion
Vitamin B1 0.034mg 0.046mg Onion
Vitamin B2 0.386mg 0.027mg Omelette
Vitamin B3 0.064mg 0.116mg Onion
Vitamin B5 1.289mg 0.123mg Omelette
Vitamin B6 0.143mg 0.12mg Omelette
Folate 39µg 19µg Omelette
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg 0.4µg Omelette
Tryptophan 0.14mg 0.014mg Omelette
Threonine 0.467mg 0.021mg Omelette
Isoleucine 0.565mg 0.014mg Omelette
Leucine 0.913mg 0.025mg Omelette
Lysine 0.767mg 0.039mg Omelette
Methionine 0.319mg 0.002mg Omelette
Phenylalanine 0.572mg 0.025mg Omelette
Valine 0.722mg 0.021mg Omelette
Histidine 0.26mg 0.014mg Omelette
Cholesterol 313mg 0mg Onion
Trans Fat 0.709g 0g Onion
Saturated Fat 3.319g 0.042g Onion
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 0.013g Omelette
Polyunsaturated fat 2.712g 0.017g Omelette
Omega-6 - Eicosadienoic acid 0.015g 0g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
8%
Onion
Minerals Daily Need Coverage Score
37%
Omelette
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 151mg)
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 3.277g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.8)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 3.93g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 15)
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

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.