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Omelette vs. Orange juice — In-Depth Nutrition Comparison

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What are the main differences between omelette and orange juice?

  • Omelette is richer in selenium, choline, vitamin B12, vitamin B2, vitamin B5, phosphorus, and iron, yet orange juice is richer in vitamin C.
  • Omelette's daily need coverage for cholesterol is 104% higher.
  • Orange juice contains less cholesterol.
  • Omelette has a lower glycemic index than orange juice.

We used Egg, whole, cooked, omelet and Orange juice, raw types in this comparison.

Infographic

Omelette vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more CalciumCalcium +336.4%
Contains more IronIron +640%
Contains more CopperCopper +43.2%
Contains more ZincZinc +2080%
Contains more PhosphorusPhosphorus +882.4%
Contains more ManganeseManganese +71.4%
Contains more SeleniumSelenium +25700%
Contains more PotassiumPotassium +70.9%
Contains less SodiumSodium -99.4%
~equal in Magnesium ~11mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +1620%
Contains more Vitamin EVitamin E +3125%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1186.7%
Contains more Vitamin B5Vitamin B5 +578.4%
Contains more Vitamin B6Vitamin B6 +257.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +30%
Contains more CholineCholine +3893.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +525%

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +1410%
Contains more FatsFats +5730%
Contains more OtherOther +150%
Contains more CarbsCarbs +1525%
Contains more WaterWater +16%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +13352.8%
Contains more Poly. FatPolyunsaturated fat +6680%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Omelette Orange juice
Lower in Cholesterol ok
Lower in Sodium 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 Orange juice DV% diff.
Cholesterol 313mg 0mg 104%
Vitamin C 0mg 50mg 56%
Selenium 25.8µg 0.1µg 47%
Choline 247.6mg 6.2mg 44%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.03mg 27%
Vitamin B5 1.289mg 0.19mg 22%
Phosphorus 167mg 17mg 21%
Protein 10.57g 0.7g 20%
Fats 11.66g 0.2g 18%
Polyunsaturated fat 2.712g 0.04g 18%
Vitamin A 172µg 10µg 18%
Iron 1.48mg 0.2mg 16%
Saturated fat 3.319g 0.024g 15%
Monounsaturated fat 4.843g 0.036g 12%
Zinc 1.09mg 0.05mg 9%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Vitamin B6 0.143mg 0.04mg 8%
Vitamin E 1.29mg 0.04mg 8%
Sodium 155mg 1mg 7%
Vitamin B1 0.034mg 0.09mg 5%
Calories 154kcal 45kcal 5%
Vitamin K 4.5µg 0.1µg 4%
Calcium 48mg 11mg 4%
Carbs 0.64g 10.4g 3%
Vitamin B3 0.064mg 0.4mg 2%
Potassium 117mg 200mg 2%
Folate 39µg 30µg 2%
Copper 0.063mg 0.044mg 2%
Fiber 0g 0.2g 1%
Net carbs 0.64g 10.2g N/A
Magnesium 11mg 11mg 0%
Sugar 0.31g 8.4g N/A
Manganese 0.024mg 0.014mg 0%
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.002mg 0%
Threonine 0.467mg 0.008mg 0%
Isoleucine 0.565mg 0.008mg 0%
Leucine 0.913mg 0.013mg 0%
Lysine 0.767mg 0.009mg 0%
Methionine 0.319mg 0.003mg 0%
Phenylalanine 0.572mg 0.009mg 0%
Valine 0.722mg 0.011mg 0%
Histidine 0.26mg 0.003mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
37%
Omelette
6%
Orange juice

Comparison summary

Which food is lower in Cholesterol?
Orange juice
Orange juice is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 3.295g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 8.09g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 50)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.