Omelette vs. Orange juice — In-Depth Nutrition Comparison

Compare

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

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

Orange juice

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.

Omelette

Orange juice

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%

All nutrients comparison - raw data values

Nutrient			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