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  6. Omelette vs. Pita

Omelette vs. Pita — In-Depth Nutrition Comparison

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Summary of differences between Omelette and Pita

  • Omelette has more Vitamin B12, Vitamin B2, Vitamin A RAE, and Vitamin B5, while Pita has more Manganese, Vitamin B1, and Vitamin B3.
  • Omelette covers your daily need of Cholesterol 104% more than Pita.
  • The amount of Cholesterol in Pita is lower.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Bread, pita, white, unenriched.

Infographic

Omelette vs Pita 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
5
:
5
Pita
Pita
Contains more Phosphorus +72.2%
Contains less Sodium -71.1%
Contains more Zinc +29.8%
Contains more Calcium +79.2%
Contains more Magnesium +136.4%
Contains more Copper +166.7%
Contains more Manganese +1904.2%
Equal in Iron - 1.4
Equal in Potassium - 120
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Contains more Phosphorus +72.2%
Contains less Sodium -71.1%
Contains more Zinc +29.8%
Contains more Calcium +79.2%
Contains more Magnesium +136.4%
Contains more Copper +166.7%
Contains more Manganese +1904.2%
Equal in Iron - 1.4
Equal in Potassium - 120

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
9
:
2
Pita
Pita
Contains more Vitamin A +∞%
Contains more Vitamin B2 +297.9%
Contains more Vitamin B5 +224.7%
Contains more Vitamin B6 +320.6%
Contains more Folate +62.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +685.3%
Contains more Vitamin B3 +3246.9%
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%
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +297.9%
Contains more Vitamin B5 +224.7%
Contains more Vitamin B6 +320.6%
Contains more Folate +62.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +685.3%
Contains more Vitamin B3 +3246.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
3
:
2
Pita
Pita
Contains more Protein +16.2%
Contains more Fats +871.7%
Contains more Water +137.2%
Contains more Carbs +8603.1%
Contains more Other +90%
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Pita
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more Protein +16.2%
Contains more Fats +871.7%
Contains more Water +137.2%
Contains more Carbs +8603.1%
Contains more Other +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Pita
Pita
Contains more Monounsaturated Fat +4512.4%
Contains more Polyunsaturated fat +406.9%
Contains less Saturated Fat -95%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Contains more Monounsaturated Fat +4512.4%
Contains more Polyunsaturated fat +406.9%
Contains less Saturated Fat -95%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Pita Opinion
Net carbs 0.64g 53.5g Pita
Protein 10.57g 9.1g Omelette
Fats 11.66g 1.2g Omelette
Carbs 0.64g 55.7g Pita
Calories 154kcal 275kcal Pita
Sugar 0.31g Pita
Fiber 0g 2.2g Pita
Calcium 48mg 86mg Pita
Iron 1.48mg 1.4mg Omelette
Magnesium 11mg 26mg Pita
Phosphorus 167mg 97mg Omelette
Potassium 117mg 120mg Pita
Sodium 155mg 536mg Omelette
Zinc 1.09mg 0.84mg Omelette
Copper 0.063mg 0.168mg Pita
Manganese 0.024mg 0.481mg Pita
Selenium 25.8µg Omelette
Vitamin A 617IU 0IU Omelette
Vitamin A RAE 172µg 0µg Omelette
Vitamin E 1.29mg Omelette
Vitamin D 69IU Omelette
Vitamin D 1.7µg Omelette
Vitamin B1 0.034mg 0.267mg Pita
Vitamin B2 0.386mg 0.097mg Omelette
Vitamin B3 0.064mg 2.142mg Pita
Vitamin B5 1.289mg 0.397mg Omelette
Vitamin B6 0.143mg 0.034mg Omelette
Folate 39µg 24µg Omelette
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg Omelette
Tryptophan 0.14mg 0.105mg Omelette
Threonine 0.467mg 0.257mg Omelette
Isoleucine 0.565mg 0.349mg Omelette
Leucine 0.913mg 0.634mg Omelette
Lysine 0.767mg 0.219mg Omelette
Methionine 0.319mg 0.16mg Omelette
Phenylalanine 0.572mg 0.446mg Omelette
Valine 0.722mg 0.394mg Omelette
Histidine 0.26mg 0.195mg Omelette
Cholesterol 313mg 0mg Pita
Trans Fat 0.709g Pita
Saturated Fat 3.319g 0.166g Pita
Omega-3 - DHA 0.049g Omelette
Omega-3 - DPA 0.006g Omelette
Monounsaturated Fat 4.843g 0.105g Omelette
Polyunsaturated fat 2.712g 0.535g 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 Pita
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Pita
Minerals Daily Need Coverage Score
37%
Omelette
36%
Pita

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0.31g)
Which food is lower in Cholesterol?
Pita
Pita is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 3.153g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $1)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 381mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 68)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
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.

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.