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  6. Omelette vs. Ricotta

Omelette vs. Ricotta — In-Depth Nutrition Comparison

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What are the main differences between omelette and ricotta?

  • Omelette is richer in choline, vitamin B5, selenium, vitamin B12, vitamin B2, iron, and vitamin D, yet ricotta is richer in calcium.
  • Omelette's daily need coverage for cholesterol is 87% higher.
  • Omelette has 14 times more choline than ricotta. Omelette has 247.6mg of choline, while ricotta has 17.5mg.
  • Ricotta contains less cholesterol.
  • Omelette has a lower glycemic index than ricotta.

We used Egg, whole, cooked, omelet and Cheese, ricotta, whole milk types in this comparison.

Infographic

Omelette vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more PotassiumPotassium +11.4%
Contains more IronIron +289.5%
Contains more CopperCopper +200%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +77.9%
Contains more CalciumCalcium +331.3%
Contains less SodiumSodium -45.8%
~equal in Magnesium ~11mg
~equal in Zinc ~1.16mg
~equal in Phosphorus ~158mg

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 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin AVitamin A +43.3%
Contains more Vitamin EVitamin E +1072.7%
Contains more Vitamin DVitamin D +750%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more Vitamin B2Vitamin B2 +97.9%
Contains more Vitamin B5Vitamin B5 +505.2%
Contains more Vitamin B6Vitamin B6 +232.6%
Contains more Vitamin B12Vitamin B12 +123.5%
Contains more Vitamin KVitamin K +309.1%
Contains more FolateFolate +225%
Contains more CholineCholine +1314.9%
Contains more Vitamin B3Vitamin B3 +62.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Omelette Ricotta DV% diff.
Cholesterol 313mg 51mg 87%
Choline 247.6mg 17.5mg 42%
Saturated fat 3.319g 8.295g 23%
Vitamin B5 1.289mg 0.213mg 22%
Selenium 25.8µg 14.5µg 21%
Vitamin B12 0.76µg 0.34µg 18%
Polyunsaturated fat 2.712g 0.385g 16%
Calcium 48mg 207mg 16%
Vitamin B2 0.386mg 0.195mg 15%
Iron 1.48mg 0.38mg 14%
Vitamin E 1.29mg 0.11mg 8%
Vitamin B6 0.143mg 0.043mg 8%
Vitamin D 1.7µg 0.2µg 8%
Folate 39µg 12µg 7%
Vitamin D 69IU 10IU 7%
Vitamin A 172µg 120µg 6%
Copper 0.063mg 0.021mg 5%
Monounsaturated fat 4.843g 3.627g 3%
Sodium 155mg 84mg 3%
Vitamin K 4.5µg 1.1µg 3%
Vitamin B1 0.034mg 0.013mg 2%
Fats 11.66g 12.98g 2%
Phosphorus 167mg 158mg 1%
Manganese 0.024mg 0.006mg 1%
Zinc 1.09mg 1.16mg 1%
Protein 10.57g 11.26g 1%
Carbs 0.64g 3.04g 1%
Calories 154kcal 174kcal 1%
Net carbs 0.64g 3.04g N/A
Magnesium 11mg 11mg 0%
Potassium 117mg 105mg 0%
Sugar 0.31g 0.27g N/A
Vitamin B3 0.064mg 0.104mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.125mg 0%
Threonine 0.467mg 0.517mg 0%
Isoleucine 0.565mg 0.589mg 0%
Leucine 0.913mg 1.221mg 0%
Lysine 0.767mg 1.338mg 0%
Methionine 0.319mg 0.281mg 0%
Phenylalanine 0.572mg 0.556mg 0%
Valine 0.722mg 0.692mg 0%
Histidine 0.26mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more FatsFats +11.3%
Contains more CarbsCarbs +375%
~equal in Protein ~11.26g
~equal in Water ~71.7g
~equal in Other ~1.02g

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +33.5%
Contains more Poly. FatPolyunsaturated fat +604.4%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.