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  6. Omelette vs. Quail eggs

Omelette vs. Quail eggs — In-Depth Nutrition Comparison

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Significant differences between omelette and quail eggs

  • Quail eggs are richer than omelette in vitamin B12, vitamin B2, iron, selenium, vitamin B5, phosphorus, vitamin B1, folate, and protein.
  • Quail eggs cover your daily cholesterol needs 177% more than omelette.
  • Omelette is lower in cholesterol.

Specific food types used in this comparison are Egg, whole, cooked, omelet and Egg, quail, whole, fresh, raw.

Infographic

Omelette vs Quail eggs infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 9.3% 19% 12% 137% 21% 40% 97% 18% 5% 175%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +12.8%
Contains more IronIron +146.6%
Contains more ZincZinc +34.9%
Contains more PhosphorusPhosphorus +35.3%
Contains more ManganeseManganese +58.3%
Contains more SeleniumSelenium +24%
~equal in Copper ~0.062mg
~equal in Sodium ~141mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 26% 57% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 21% 52% 22% 33% 182% 2.8% 106% 35% 198% 0.75% 50%
Contains more Vitamin DVitamin D +21.4%
Contains more Vitamin EVitamin E +19.4%
Contains more Vitamin KVitamin K +1400%
Contains more Vitamin B1Vitamin B1 +282.4%
Contains more Vitamin B2Vitamin B2 +104.7%
Contains more Vitamin B3Vitamin B3 +134.4%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B12Vitamin B12 +107.9%
Contains more FolateFolate +69.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~156µg
~equal in Vitamin B6 ~0.15mg

All nutrients comparison - raw data values

Nutrient Omelette Quail eggs DV% diff.
Cholesterol 313mg 844mg 177%
Vitamin B12 0.76µg 1.58µg 34%
Vitamin B2 0.386mg 0.79mg 31%
Iron 1.48mg 3.65mg 27%
Selenium 25.8µg 32µg 11%
Vitamin B5 1.289mg 1.761mg 9%
Polyunsaturated fat 2.712g 1.324g 9%
Phosphorus 167mg 226mg 8%
Vitamin B1 0.034mg 0.13mg 8%
Folate 39µg 66µg 7%
Protein 10.57g 13.05g 5%
Vitamin K 4.5µg 0.3µg 4%
Zinc 1.09mg 1.47mg 3%
Choline 247.6mg 263.4mg 3%
Vitamin D* 69 IU 55 IU 2%
Vitamin D 1.7µg 1.4µg 2%
Calcium 48mg 64mg 2%
Vitamin A 172µg 156µg 2%
Fats 11.66g 11.09g 1%
Sodium 155mg 141mg 1%
Vitamin E 1.29mg 1.08mg 1%
Manganese 0.024mg 0.038mg 1%
Vitamin B3 0.064mg 0.15mg 1%
Vitamin B6 0.143mg 0.15mg 1%
Saturated fat 3.319g 3.557g 1%
Monounsaturated fat 4.843g 4.324g 1%
Calories 154kcal 158kcal 0%
Protein per 100 calories 6.9g 8.3g N/A
Calories per 10 g protein 146kcal 121kcal N/A
Weight per 100 calories 65g 63g N/A
Unsaturated / Saturated Fat ratio 2.3 1.6 N/A
Net carbs 0.64g 0.41g N/A
Carbs 0.64g 0.41g 0%
Magnesium 11mg 13mg 0%
Potassium 117mg 132mg 0%
Sugar 0.31g 0.4g N/A
Copper 0.063mg 0.062mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.209mg 0%
Threonine 0.467mg 0.641mg 0%
Isoleucine 0.565mg 0.816mg 0%
Leucine 0.913mg 1.146mg 0%
Lysine 0.767mg 0.881mg 0%
Methionine 0.319mg 0.421mg 0%
Phenylalanine 0.572mg 0.737mg 0%
Valine 0.722mg 0.94mg 0%
Histidine 0.26mg 0.315mg 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
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 g
Contains more CarbsCarbs +56.1%
Contains more ProteinProtein +23.5%
~equal in Fats ~11.09g
~equal in Water ~74.35g

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
39% 47% 14%
Saturated fat: Sat. Fat 3.557 g
Monounsaturated fat: Mono. Fat 4.324 g
Polyunsaturated fat: Poly. Fat 1.324 g
Contains more Mono. FatMonounsaturated fat +12%
Contains more Poly. FatPolyunsaturated fat +104.8%
~equal in Saturated fat ~3.557g

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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. Quail eggs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/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.