Omelette vs. Roe — In-Depth Nutrition Comparison
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What are the differences between omelette and roe?
- Omelette is higher in iron, yet roe is higher in vitamin B12, phosphorus, selenium, vitamin B2, vitamin B1, vitamin C, vitamin B3, and folate.
- Roe's daily need coverage for vitamin B12 is 449% more.
- Omelette has 2 times more iron than roe. While omelette has 1.48mg of iron, roe has only 0.77mg.
- The amount of cholesterol in omelette is lower.
- The glycemic index of omelette is lower.
We used Egg, whole, cooked, omelet and Fish, roe, mixed species, cooked, dry heat types in this article.
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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 more CalciumCalcium | +71.4% |
| Contains more IronIron | +92.2% |
| Contains more ManganeseManganese | +84.6% |
| Contains more MagnesiumMagnesium | +136.4% |
| Contains more PotassiumPotassium | +141.9% |
| Contains more CopperCopper | +103.2% |
| Contains more ZincZinc | +17.4% |
| Contains more PhosphorusPhosphorus | +208.4% |
| Contains less SodiumSodium | -24.5% |
| Contains more SeleniumSelenium | +100.4% |
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 more Vitamin AVitamin A | +89% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +11.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +714.7% |
| Contains more Vitamin B2Vitamin B2 | +145.9% |
| Contains more Vitamin B3Vitamin B3 | +3325% |
| Contains more Vitamin B6Vitamin B6 | +29.4% |
| Contains more Vitamin B12Vitamin B12 | +1418.4% |
| Contains more FolateFolate | +135.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.76µg | 11.54µg | 449% |
| Cholesterol | 313mg | 479mg | 55% |
| Phosphorus | 167mg | 515mg | 50% |
| Selenium | 25.8µg | 51.7µg | 47% |
| Choline | 247.6mg | 45% | |
| Vitamin B2 | 0.386mg | 0.949mg | 43% |
| Protein | 10.57g | 28.62g | 36% |
| Vitamin B1 | 0.034mg | 0.277mg | 20% |
| Vitamin C | 0mg | 16.4mg | 18% |
| Vitamin B3 | 0.064mg | 2.192mg | 13% |
| Folate | 39µg | 92µg | 13% |
| Vitamin D | 1.7µg | 9% | |
| Vitamin E | 1.29mg | 9% | |
| Vitamin A | 172µg | 91µg | 9% |
| Vitamin D | 69IU | 9% | |
| Iron | 1.48mg | 0.77mg | 9% |
| Monounsaturated fat | 4.843g | 2.129g | 7% |
| Copper | 0.063mg | 0.128mg | 7% |
| Saturated fat | 3.319g | 1.866g | 7% |
| Polyunsaturated fat | 2.712g | 3.404g | 5% |
| Potassium | 117mg | 283mg | 5% |
| Fats | 11.66g | 8.23g | 5% |
| Magnesium | 11mg | 26mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Vitamin B6 | 0.143mg | 0.185mg | 3% |
| Calories | 154kcal | 204kcal | 3% |
| Vitamin B5 | 1.289mg | 1.154mg | 3% |
| Sodium | 155mg | 117mg | 2% |
| Zinc | 1.09mg | 1.28mg | 2% |
| Calcium | 48mg | 28mg | 2% |
| Carbs | 0.64g | 1.92g | 0% |
| Net carbs | 0.64g | 1.92g | N/A |
| Sugar | 0.31g | N/A | |
| Manganese | 0.024mg | 0.013mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.14mg | 0.375mg | 0% |
| Threonine | 0.467mg | 1.305mg | 0% |
| Isoleucine | 0.565mg | 1.465mg | 0% |
| Leucine | 0.913mg | 2.509mg | 0% |
| Lysine | 0.767mg | 2.179mg | 0% |
| Methionine | 0.319mg | 0.71mg | 0% |
| Phenylalanine | 0.572mg | 1.401mg | 0% |
| Valine | 0.722mg | 1.676mg | 0% |
| Histidine | 0.26mg | 0.778mg | 0% |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0.049g | 1.747g | N/A |
| Omega-3 - DPA | 0.006g | 0.105g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +41.7% |
| Contains more WaterWater | +29.8% |
| Contains more ProteinProtein | +170.8% |
| Contains more CarbsCarbs | +200% |
| Contains more OtherOther | +160% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +127.5% |
| Contains less Sat. FatSaturated fat | -43.8% |
| Contains more Poly. FatPolyunsaturated fat | +25.5% |
