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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, Vitamin A RAE, Iron, 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.
Omelette
Omelette
4
:
6
Pacific saury raw
Pacific saury raw
Contains more Iron +169.1%
Contains more Zinc +62.7%
Contains more Copper +23.5%
Contains more Selenium +104.8%
Contains more Calcium +18.8%
Contains more Magnesium +181.8%
Contains more Phosphorus +31.7%
Contains more Potassium +121.4%
Contains less Sodium -74.8%
Contains more Manganese +900%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Iron +169.1%
Contains more Zinc +62.7%
Contains more Copper +23.5%
Contains more Selenium +104.8%
Contains more Calcium +18.8%
Contains more Magnesium +181.8%
Contains more Phosphorus +31.7%
Contains more Potassium +121.4%
Contains less Sodium -74.8%
Contains more Manganese +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.
Omelette
Omelette
7
:
5
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +781.4%
Contains more Vitamin E +545%
Contains more Vitamin B2 +512.7%
Contains more Vitamin B5 +71.9%
Contains more Vitamin B6 +22.2%
Contains more Folate +160%
Contains more Vitamin K +4400%
Contains more Vitamin D +47.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B3 +3493.8%
Contains more Vitamin B12 +163.2%
Omelette
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%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +781.4%
Contains more Vitamin E +545%
Contains more Vitamin B2 +512.7%
Contains more Vitamin B5 +71.9%
Contains more Vitamin B6 +22.2%
Contains more Folate +160%
Contains more Vitamin K +4400%
Contains more Vitamin D +47.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B3 +3493.8%
Contains more Vitamin B12 +163.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
2
:
3
Pacific saury raw
Pacific saury raw
Contains more Fats +1589.9%
Contains more Carbs +∞%
Contains more Protein +82.2%
Contains more Other +13%
Equal in Water - 78.92
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Fats +1589.9%
Contains more Carbs +∞%
Contains more Protein +82.2%
Contains more Other +13%
Equal in Water - 78.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Pacific saury raw
Pacific saury raw
Contains more Monounsaturated Fat +2984.7%
Contains more Polyunsaturated fat +1242.6%
Contains less Saturated Fat -96.4%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +2984.7%
Contains more Polyunsaturated fat +1242.6%
Contains less Saturated Fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Pacific saury raw Opinion
Net carbs 0.64g 0g Omelette
Protein 10.57g 19.26g Pacific saury raw
Fats 11.66g 0.69g Omelette
Carbs 0.64g 0g Omelette
Calories 154kcal 88kcal Omelette
Sugar 0.31g 0g Pacific saury raw
Calcium 48mg 57mg Pacific saury raw
Iron 1.48mg 0.55mg Omelette
Magnesium 11mg 31mg Pacific saury raw
Phosphorus 167mg 220mg Pacific saury raw
Potassium 117mg 259mg Pacific saury raw
Sodium 155mg 39mg Pacific saury raw
Zinc 1.09mg 0.67mg Omelette
Copper 0.063mg 0.051mg Omelette
Manganese 0.024mg 0.24mg Pacific saury raw
Selenium 25.8µg 12.6µg Omelette
Vitamin A 617IU 70IU Omelette
Vitamin A RAE 172µg 21µg Omelette
Vitamin E 1.29mg 0.2mg Omelette
Vitamin D 69IU 99IU Pacific saury raw
Vitamin D 1.7µg 2.5µg Pacific saury raw
Vitamin C 0mg 3.8mg Pacific saury raw
Vitamin B1 0.034mg 0.058mg Pacific saury raw
Vitamin B2 0.386mg 0.063mg Omelette
Vitamin B3 0.064mg 2.3mg Pacific saury raw
Vitamin B5 1.289mg 0.75mg Omelette
Vitamin B6 0.143mg 0.117mg Omelette
Folate 39µg 15µg Omelette
Vitamin B12 0.76µg 2µg Pacific saury raw
Vitamin K 4.5µg 0.1µg Omelette
Tryptophan 0.14mg 0.216mg Pacific saury raw
Threonine 0.467mg 0.844mg Pacific saury raw
Isoleucine 0.565mg 0.887mg Pacific saury raw
Leucine 0.913mg 1.565mg Pacific saury raw
Lysine 0.767mg 1.768mg Pacific saury raw
Methionine 0.319mg 0.57mg Pacific saury raw
Phenylalanine 0.572mg 0.752mg Pacific saury raw
Valine 0.722mg 0.992mg Pacific saury raw
Histidine 0.26mg 0.567mg Pacific saury raw
Cholesterol 313mg 39mg Pacific saury raw
Trans Fat 0.709g Pacific saury raw
Saturated Fat 3.319g 0.118g Pacific saury raw
Omega-3 - DHA 0.049g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0.006g 0.014g Pacific saury raw
Monounsaturated Fat 4.843g 0.157g Omelette
Polyunsaturated fat 2.712g 0.202g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
42%
Pacific saury raw
Minerals Daily Need Coverage Score
37%
Omelette
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 116mg)
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 274mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 3.201g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.