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  6. Omelette vs. Pacific saury raw

Omelette vs. Pacific saury raw — In-Depth Nutrition Comparison

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Important differences between omelette and pacific saury raw

  • Omelette has more choline, vitamin B2, selenium, iron, vitamin A, and vitamin B5; however, pacific saury raw is richer in vitamin B12 and vitamin B3.
  • Omelette's daily need coverage for cholesterol is 91% more.
  • Omelette contains 28 times more saturated fat than pacific saury raw. Omelette contains 3.319g of saturated fat, while pacific saury raw contains 0.118g.

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

Infographic

Omelette vs Pacific saury raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +169.1%
Contains more CopperCopper +23.5%
Contains more ZincZinc +62.7%
Contains more SeleniumSelenium +104.8%
Contains more MagnesiumMagnesium +181.8%
Contains more CalciumCalcium +18.8%
Contains more PotassiumPotassium +121.4%
Contains more PhosphorusPhosphorus +31.7%
Contains less SodiumSodium -74.8%
Contains more ManganeseManganese +900%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +719%
Contains more Vitamin EVitamin E +545%
Contains more Vitamin B2Vitamin B2 +512.7%
Contains more Vitamin B5Vitamin B5 +71.9%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +160%
Contains more CholineCholine +280.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +47.1%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B3Vitamin B3 +3493.8%
Contains more Vitamin B12Vitamin B12 +163.2%

All nutrients comparison - raw data values

Nutrient Omelette Pacific saury raw DV% diff.
Cholesterol 313mg 39mg 91%
Vitamin B12 0.76µg 2µg 52%
Choline 247.6mg 65mg 33%
Vitamin B2 0.386mg 0.063mg 25%
Selenium 25.8µg 12.6µg 24%
Fats 11.66g 0.69g 17%
Protein 10.57g 19.26g 17%
Polyunsaturated fat 2.712g 0.202g 17%
Vitamin A 172µg 21µg 17%
Saturated fat 3.319g 0.118g 15%
Vitamin B3 0.064mg 2.3mg 14%
Monounsaturated fat 4.843g 0.157g 12%
Iron 1.48mg 0.55mg 12%
Vitamin B5 1.289mg 0.75mg 11%
Manganese 0.024mg 0.24mg 9%
Phosphorus 167mg 220mg 8%
Vitamin E 1.29mg 0.2mg 7%
Folate 39µg 15µg 6%
Sodium 155mg 39mg 5%
Magnesium 11mg 31mg 5%
Zinc 1.09mg 0.67mg 4%
Potassium 117mg 259mg 4%
Vitamin D 1.7µg 2.5µg 4%
Vitamin K 4.5µg 0.1µg 4%
Vitamin D 69IU 99IU 4%
Vitamin C 0mg 3.8mg 4%
Calories 154kcal 88kcal 3%
Vitamin B6 0.143mg 0.117mg 2%
Vitamin B1 0.034mg 0.058mg 2%
Copper 0.063mg 0.051mg 1%
Calcium 48mg 57mg 1%
Carbs 0.64g 0g 0%
Net carbs 0.64g 0g N/A
Sugar 0.31g 0g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.216mg 0%
Threonine 0.467mg 0.844mg 0%
Isoleucine 0.565mg 0.887mg 0%
Leucine 0.913mg 1.565mg 0%
Lysine 0.767mg 1.768mg 0%
Methionine 0.319mg 0.57mg 0%
Phenylalanine 0.572mg 0.752mg 0%
Valine 0.722mg 0.992mg 0%
Histidine 0.26mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0.049g 0.074g N/A
Omega-3 - DPA 0.006g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +1589.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +82.2%
Contains more OtherOther +13%
~equal in Water ~78.92g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +2984.7%
Contains more Poly. FatPolyunsaturated fat +1242.6%
Contains less Sat. FatSaturated fat -96.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.