Omelette vs. Pasta — In-Depth Nutrition Comparison
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The main differences between omelette and pasta
- Omelette has more vitamin B12, vitamin B5, vitamin B2, phosphorus, vitamin A, and vitamin B6; however, pasta has more vitamin B1 and manganese.
- Daily need coverage for cholesterol for omelette is 93% higher.
- Pasta has 31 times less vitamin A than omelette. Omelette has 617IU of vitamin A, while pasta has 20IU.
- Pasta is lower in saturated fat.
- Pasta has a higher glycemic index than omelette.
Food types used in this article are Egg, whole, cooked, omelet and Pasta, fresh-refrigerated, plain, cooked.
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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.
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +387.5% |
| Contains more IronIron | +29.8% |
| Contains more ZincZinc | +94.6% |
| Contains more PhosphorusPhosphorus | +165.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more CopperCopper | +47.6% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +833.3% |
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.
| Contains more Vitamin AVitamin A | +2766.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +157.3% |
| Contains more Vitamin B5Vitamin B5 | +604.4% |
| Contains more Vitamin B6Vitamin B6 | +320.6% |
| Contains more Vitamin B12Vitamin B12 | +442.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +514.7% |
| Contains more Vitamin B3Vitamin B3 | +1450% |
| Contains more FolateFolate | +64.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 313mg | 33mg | 93% |
| Selenium | 25.8µg | 47% | |
| Choline | 247.6mg | 45% | |
| Vitamin B12 | 0.76µg | 0.14µg | 26% |
| Vitamin B5 | 1.289mg | 0.183mg | 22% |
| Vitamin B2 | 0.386mg | 0.15mg | 18% |
| Vitamin A | 172µg | 6µg | 18% |
| Fats | 11.66g | 1.05g | 16% |
| Polyunsaturated fat | 2.712g | 0.429g | 15% |
| Vitamin B1 | 0.034mg | 0.209mg | 15% |
| Phosphorus | 167mg | 63mg | 15% |
| Saturated fat | 3.319g | 0.15g | 14% |
| Monounsaturated fat | 4.843g | 0.124g | 12% |
| Protein | 10.57g | 5.15g | 11% |
| Vitamin D | 69IU | 9% | |
| Vitamin E | 1.29mg | 9% | |
| Vitamin D | 1.7µg | 9% | |
| Manganese | 0.024mg | 0.224mg | 9% |
| Carbs | 0.64g | 24.93g | 8% |
| Vitamin B6 | 0.143mg | 0.034mg | 8% |
| Folate | 39µg | 64µg | 6% |
| Vitamin B3 | 0.064mg | 0.992mg | 6% |
| Sodium | 155mg | 6mg | 6% |
| Zinc | 1.09mg | 0.56mg | 5% |
| Iron | 1.48mg | 1.14mg | 4% |
| Calcium | 48mg | 6mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Copper | 0.063mg | 0.093mg | 3% |
| Potassium | 117mg | 24mg | 3% |
| Magnesium | 11mg | 18mg | 2% |
| Calories | 154kcal | 131kcal | 1% |
| Net carbs | 0.64g | 24.93g | N/A |
| Sugar | 0.31g | N/A | |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.14mg | 0.065mg | 0% |
| Threonine | 0.467mg | 0.134mg | 0% |
| Isoleucine | 0.565mg | 0.197mg | 0% |
| Leucine | 0.913mg | 0.348mg | 0% |
| Lysine | 0.767mg | 0.097mg | 0% |
| Methionine | 0.319mg | 0.079mg | 0% |
| Phenylalanine | 0.572mg | 0.247mg | 0% |
| Valine | 0.722mg | 0.217mg | 0% |
| Histidine | 0.26mg | 0.103mg | 0% |
| Omega-3 - DHA | 0.049g | N/A | |
| Omega-3 - DPA | 0.006g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +105.2% |
| Contains more FatsFats | +1010.5% |
| Contains more OtherOther | +222.6% |
| Contains more CarbsCarbs | +3795.3% |
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3805.6% |
| Contains more Poly. FatPolyunsaturated fat | +532.2% |
| Contains less Sat. FatSaturated fat | -95.5% |
