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  6. Omelette vs. Pomegranate

Omelette vs. Pomegranate — In-Depth Nutrition Comparison

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What are the main differences between omelette and pomegranate?

  • Omelette is richer in selenium, choline, vitamin B12, vitamin B2, phosphorus, vitamin B5, and iron, yet pomegranate is richer in fiber.
  • Omelette's daily need coverage for cholesterol is 104% higher.
  • Pomegranate contains less cholesterol.

We used Egg, whole, cooked, omelet and Pomegranates, raw types in this comparison.

Infographic

Omelette vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more CalciumCalcium +380%
Contains more IronIron +393.3%
Contains more ZincZinc +211.4%
Contains more PhosphorusPhosphorus +363.9%
Contains more SeleniumSelenium +5060%
Contains more PotassiumPotassium +101.7%
Contains more CopperCopper +150.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +395.8%
~equal in Magnesium ~12mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +115%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +628.3%
Contains more Vitamin B5Vitamin B5 +241.9%
Contains more Vitamin B6Vitamin B6 +90.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3157.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B3Vitamin B3 +357.8%
Contains more Vitamin KVitamin K +264.4%
~equal in Folate ~38µg

All nutrients comparison - raw data values

Nutrient Omelette Pomegranate DV% diff.
Cholesterol 313mg 0mg 104%
Selenium 25.8µg 0.5µg 46%
Choline 247.6mg 7.6mg 44%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.053mg 26%
Vitamin A 172µg 0µg 19%
Phosphorus 167mg 36mg 19%
Vitamin B5 1.289mg 0.377mg 18%
Protein 10.57g 1.67g 18%
Polyunsaturated fat 2.712g 0.079g 18%
Fiber 0g 4g 16%
Fats 11.66g 1.17g 16%
Saturated fat 3.319g 0.12g 15%
Iron 1.48mg 0.3mg 15%
Monounsaturated fat 4.843g 0.093g 12%
Copper 0.063mg 0.158mg 11%
Vitamin C 0mg 10.2mg 11%
Vitamin K 4.5µg 16.4µg 10%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Zinc 1.09mg 0.35mg 7%
Sodium 155mg 3mg 7%
Carbs 0.64g 18.7g 6%
Vitamin E 1.29mg 0.6mg 5%
Vitamin B6 0.143mg 0.075mg 5%
Calories 154kcal 83kcal 4%
Potassium 117mg 236mg 4%
Manganese 0.024mg 0.119mg 4%
Calcium 48mg 10mg 4%
Vitamin B1 0.034mg 0.067mg 3%
Vitamin B3 0.064mg 0.293mg 1%
Net carbs 0.64g 14.7g N/A
Magnesium 11mg 12mg 0%
Sugar 0.31g 13.67g N/A
Folate 39µg 38µg 0%
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 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

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +532.9%
Contains more FatsFats +896.6%
Contains more OtherOther +88.7%
Contains more CarbsCarbs +2821.9%
~equal in Water ~77.93g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +5107.5%
Contains more Poly. FatPolyunsaturated fat +3332.9%
Contains less Sat. FatSaturated fat -96.4%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.