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% |
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% |
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 Saturated fat |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
45%
157%
Minerals Daily Need Coverage Score
37%
68%
Comparison summary
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Roe contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Roe is lower in Saturated fat (difference - 1.453g)
Which food is lower in Cholesterol?
Omelette is lower in Cholesterol (difference - 166mg)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette is cheaper (difference - $99)
Which food is richer in minerals?
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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?
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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.