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Omelette vs. Pea raw — In-Depth Nutrition Comparison

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The main differences between omelette and pea raw

  • Omelette has more selenium, choline, vitamin B1,2, vitamin B5, and vitamin B2; however, pea raw has more vitamin C, fiber, vitamin B1, and vitamin K.
  • Daily need coverage for cholesterol for omelette is 104% higher.
  • Pea raw is lower in cholesterol.
  • Pea raw has a higher glycemic index than omelette.

Food types used in this article are Egg, whole, cooked, omelet and Peas, green, raw.

Infographic

Omelette vs Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +92%
Contains more PhosphorusPhosphorus +54.6%
Contains more SeleniumSelenium +1333.3%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +108.5%
Contains more CopperCopper +179.4%
Contains more ZincZinc +13.8%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +1608.3%
~equal in Iron ~1.47mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin AVitamin A +352.6%
Contains more Vitamin EVitamin E +892.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +192.4%
Contains more Vitamin B5Vitamin B5 +1139.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +771.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +682.4%
Contains more Vitamin B3Vitamin B3 +3165.6%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin KVitamin K +451.1%
Contains more FolateFolate +66.7%

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +95%
Contains more FatsFats +2815%
Contains more OtherOther +14.9%
Contains more CarbsCarbs +2157.8%
~equal in Water ~78.86g

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% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +13737.1%
Contains more Poly. FatPolyunsaturated fat +1350.3%
Contains less Sat. FatSaturated fat -97.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more GlucoseGlucose +158.3%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Omelette Pea raw
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Omelette Pea raw DV% diff.
Cholesterol 313mg 0mg 104%
Selenium 25.8µg 1.8µg 44%
Vitamin C 0mg 40mg 44%
Choline 247.6mg 28.4mg 40%
Vitamin B12 0.76µg 0µg 32%
Vitamin B5 1.289mg 0.104mg 24%
Fiber 0g 5.7g 23%
Vitamin B2 0.386mg 0.132mg 20%
Vitamin B1 0.034mg 0.266mg 19%
Manganese 0.024mg 0.41mg 17%
Polyunsaturated fat 2.712g 0.187g 17%
Vitamin K 4.5µg 24.8µg 17%
Fats 11.66g 0.4g 17%
Saturated fat 3.319g 0.071g 15%
Vitamin A 172µg 38µg 15%
Vitamin B3 0.064mg 2.09mg 13%
Copper 0.063mg 0.176mg 13%
Monounsaturated fat 4.843g 0.035g 12%
Protein 10.57g 5.42g 10%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Vitamin E 1.29mg 0.13mg 8%
Phosphorus 167mg 108mg 8%
Folate 39µg 65µg 7%
Sodium 155mg 5mg 7%
Magnesium 11mg 33mg 5%
Carbs 0.64g 14.45g 5%
Calories 154kcal 81kcal 4%
Potassium 117mg 244mg 4%
Vitamin B6 0.143mg 0.169mg 2%
Calcium 48mg 25mg 2%
Zinc 1.09mg 1.24mg 1%
Net carbs 0.64g 8.75g N/A
Iron 1.48mg 1.47mg 0%
Sugar 0.31g 5.67g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.037mg 0%
Threonine 0.467mg 0.203mg 0%
Isoleucine 0.565mg 0.195mg 0%
Leucine 0.913mg 0.323mg 0%
Lysine 0.767mg 0.317mg 0%
Methionine 0.319mg 0.082mg 0%
Phenylalanine 0.572mg 0.2mg 0%
Valine 0.722mg 0.235mg 0%
Histidine 0.26mg 0.107mg 0%
Fructose 0g 0.39g 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 Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
37%
Omelette
31%
Pea raw

Comparison summary

Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 150mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 3.248g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.7)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 5.36g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 54)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.