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  6. Omelette vs. Puff pastry

Omelette vs. Puff pastry — In-Depth Nutrition Comparison

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Differences between Omelette and Puff pastry

  • Omelette is higher in Choline, Vitamin B12, Vitamin B5, Vitamin A RAE, and Phosphorus, however, Puff pastry is richer in Vitamin B1, Vitamin B3, Manganese, and Iron.
  • Omelette's daily need coverage for Cholesterol is 104% higher.
  • Puff pastry has less Cholesterol.

The food types used in this comparison are Egg, whole, cooked, omelet and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Omelette vs Puff pastry 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
6
:
4
Puff pastry
Puff pastry
Contains more Calcium +380%
Contains more Phosphorus +178.3%
Contains more Potassium +88.7%
Contains less Sodium -38.7%
Contains more Zinc +101.9%
Contains more Iron +75.7%
Contains more Magnesium +45.5%
Contains more Copper +82.5%
Contains more Manganese +1962.5%
Equal in Selenium - 24.5
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Puff pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Contains more Calcium +380%
Contains more Phosphorus +178.3%
Contains more Potassium +88.7%
Contains less Sodium -38.7%
Contains more Zinc +101.9%
Contains more Iron +75.7%
Contains more Magnesium +45.5%
Contains more Copper +82.5%
Contains more Manganese +1962.5%
Equal in Selenium - 24.5

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
:
4
Puff pastry
Puff pastry
Contains more Vitamin A +61600%
Contains more Vitamin E +134.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +49.6%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +652.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +850%
Contains more Vitamin B3 +5837.5%
Contains more Folate +41%
Contains more Vitamin K +262.2%
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%
Puff pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 81% 60% 72% 0% 5% 42% 0% 41%
Contains more Vitamin A +61600%
Contains more Vitamin E +134.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +49.6%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +652.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +850%
Contains more Vitamin B3 +5837.5%
Contains more Folate +41%
Contains more Vitamin K +262.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
2
:
2
Puff pastry
Puff pastry
Contains more Protein +42.8%
Contains more Water +928.8%
Contains more Fats +230.2%
Contains more Carbs +7040.6%
Equal in Other - 1
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Puff pastry
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more Protein +42.8%
Contains more Water +928.8%
Contains more Fats +230.2%
Contains more Carbs +7040.6%
Equal in Other - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
1
:
2
Puff pastry
Puff pastry
Contains less Saturated Fat -39.7%
Contains more Monounsaturated Fat +82.3%
Contains more Polyunsaturated fat +719.6%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Puff pastry
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
Contains less Saturated Fat -39.7%
Contains more Monounsaturated Fat +82.3%
Contains more Polyunsaturated fat +719.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Puff pastry Opinion
Net carbs 0.64g 44.2g Puff pastry
Protein 10.57g 7.4g Omelette
Fats 11.66g 38.5g Puff pastry
Carbs 0.64g 45.7g Puff pastry
Calories 154kcal 558kcal Puff pastry
Sugar 0.31g 0.75g Omelette
Fiber 0g 1.5g Puff pastry
Calcium 48mg 10mg Omelette
Iron 1.48mg 2.6mg Puff pastry
Magnesium 11mg 16mg Puff pastry
Phosphorus 167mg 60mg Omelette
Potassium 117mg 62mg Omelette
Sodium 155mg 253mg Omelette
Zinc 1.09mg 0.54mg Omelette
Copper 0.063mg 0.115mg Puff pastry
Manganese 0.024mg 0.495mg Puff pastry
Selenium 25.8µg 24.5µg Omelette
Vitamin A 617IU 1IU Omelette
Vitamin A RAE 172µg 0µg Omelette
Vitamin E 1.29mg 0.55mg Omelette
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin B1 0.034mg 0.323mg Puff pastry
Vitamin B2 0.386mg 0.258mg Omelette
Vitamin B3 0.064mg 3.8mg Puff pastry
Vitamin B5 1.289mg 0mg Omelette
Vitamin B6 0.143mg 0.019mg Omelette
Folate 39µg 55µg Puff pastry
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg 16.3µg Puff pastry
Tryptophan 0.14mg 0.086mg Omelette
Threonine 0.467mg 0.198mg Omelette
Isoleucine 0.565mg 0.275mg Omelette
Leucine 0.913mg 0.514mg Omelette
Lysine 0.767mg 0.144mg Omelette
Methionine 0.319mg 0.131mg Omelette
Phenylalanine 0.572mg 0.367mg Omelette
Valine 0.722mg 0.312mg Omelette
Histidine 0.26mg 0.158mg Omelette
Cholesterol 313mg 0mg Puff pastry
Trans Fat 0.709g Puff pastry
Saturated Fat 3.319g 5.502g Omelette
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 8.828g Puff pastry
Polyunsaturated fat 2.712g 22.228g Puff pastry
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Puff pastry
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
26%
Puff pastry
Minerals Daily Need Coverage Score
37%
Omelette
43%
Puff pastry

Comparison summary

Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 313mg)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $1)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 98mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 2.183g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 56)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.