Omelette vs. Rice — In-Depth Nutrition Comparison
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A recap on differences between Omelette and Rice
- Omelette has more Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin A RAE, Vitamin B5, and Phosphorus, however, Rice is higher in Manganese.
- Omelette covers your daily Cholesterol needs 104% more than Rice.
- Rice has less Cholesterol.
Food varieties used in this article are Egg, whole, cooked, omelet and Rice, white, long-grain, regular, enriched, cooked.
Infographic
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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.
Contains
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Calcium
+380%
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Iron
+23.3%
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Phosphorus
+288.4%
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Potassium
+234.3%
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Zinc
+122.4%
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Selenium
+244%
Contains
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Sodium
-99.4%
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Manganese
+1866.7%
Equal in Magnesium - 12
Equal in Copper - 0.069
Contains
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Calcium
+380%
Contains
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Iron
+23.3%
Contains
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Phosphorus
+288.4%
Contains
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Potassium
+234.3%
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Zinc
+122.4%
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Selenium
+244%
Contains
less
Sodium
-99.4%
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Manganese
+1866.7%
Equal in Magnesium - 12
Equal in Copper - 0.069
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.
:
Contains
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Vitamin A
+∞%
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Vitamin E
+3125%
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Vitamin D
+∞%
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Vitamin B2
+2869.2%
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Vitamin B5
+230.5%
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Vitamin B6
+53.8%
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Vitamin B12
+∞%
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Vitamin K
+∞%
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Vitamin B1
+379.4%
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Vitamin B3
+2206.3%
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Folate
+48.7%
Contains
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Vitamin A
+∞%
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Vitamin E
+3125%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+2869.2%
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Vitamin B5
+230.5%
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Vitamin B6
+53.8%
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Vitamin B12
+∞%
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Vitamin K
+∞%
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Vitamin B1
+379.4%
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Vitamin B3
+2206.3%
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Folate
+48.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+292.9%
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Fats
+4064.3%
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Water
+11.2%
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Other
+138.1%
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Carbs
+4301.6%
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Protein
+292.9%
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Fats
+4064.3%
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Water
+11.2%
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Other
+138.1%
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Carbs
+4301.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+5403.4%
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Polyunsaturated fat
+3468.4%
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Saturated Fat
-97.7%
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Monounsaturated Fat
+5403.4%
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Polyunsaturated fat
+3468.4%
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Saturated Fat
-97.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.64g | 27.77g |
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| Protein | 10.57g | 2.69g |
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| Fats | 11.66g | 0.28g |
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| Carbs | 0.64g | 28.17g |
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| Calories | 154kcal | 130kcal |
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| Sugar | 0.31g | 0.05g |
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| Fiber | 0g | 0.4g |
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| Calcium | 48mg | 10mg |
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| Iron | 1.48mg | 1.2mg |
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| Magnesium | 11mg | 12mg |
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| Phosphorus | 167mg | 43mg |
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| Potassium | 117mg | 35mg |
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| Sodium | 155mg | 1mg |
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| Zinc | 1.09mg | 0.49mg |
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| Copper | 0.063mg | 0.069mg |
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| Manganese | 0.024mg | 0.472mg |
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| Selenium | 25.8µg | 7.5µg |
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| Vitamin A | 617IU | 0IU |
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| Vitamin A RAE | 172µg | 0µg |
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| Vitamin E | 1.29mg | 0.04mg |
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| Vitamin D | 69IU | 0IU |
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| Vitamin D | 1.7µg | 0µg |
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| Vitamin B1 | 0.034mg | 0.163mg |
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| Vitamin B2 | 0.386mg | 0.013mg |
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| Vitamin B3 | 0.064mg | 1.476mg |
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| Vitamin B5 | 1.289mg | 0.39mg |
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| Vitamin B6 | 0.143mg | 0.093mg |
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| Folate | 39µg | 58µg |
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| Vitamin B12 | 0.76µg | 0µg |
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| Vitamin K | 4.5µg | 0µg |
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| Tryptophan | 0.14mg | 0.031mg |
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| Threonine | 0.467mg | 0.096mg |
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| Isoleucine | 0.565mg | 0.116mg |
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| Leucine | 0.913mg | 0.222mg |
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| Lysine | 0.767mg | 0.097mg |
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| Methionine | 0.319mg | 0.063mg |
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| Phenylalanine | 0.572mg | 0.144mg |
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| Valine | 0.722mg | 0.164mg |
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| Histidine | 0.26mg | 0.063mg |
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| Cholesterol | 313mg | 0mg |
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| Trans Fat | 0.709g |
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| Saturated Fat | 3.319g | 0.077g |
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| Omega-3 - DHA | 0.049g | 0g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Monounsaturated Fat | 4.843g | 0.088g |
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| Polyunsaturated fat | 2.712g | 0.076g |
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| Omega-6 - Eicosadienoic acid | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
37%
22%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 154mg)
Which food is lower in Cholesterol?
Rice is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 3.242g)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($1)