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  6. Omelette vs. Rye

Omelette vs. Rye — In-Depth Nutrition Comparison

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Important differences between Omelette and Rye

  • Omelette has more Choline, and Vitamin B12, however, Rye is richer in Manganese, Fiber, Copper, Vitamin B3, Phosphorus, Magnesium, and Vitamin B1.
  • Rye's daily need coverage for Manganese is 111% more.

The food varieties used in the comparison are Egg, whole, cooked, omelet and Rye grain.

Infographic

Omelette vs Rye 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.
Omelette
Omelette
2
:
8
Rye
Rye
Contains more Calcium +100%
Contains more Selenium +85.6%
Contains more Iron +77.7%
Contains more Magnesium +900%
Contains more Phosphorus +98.8%
Contains more Potassium +335.9%
Contains less Sodium -98.7%
Contains more Zinc +143.1%
Contains more Copper +482.5%
Contains more Manganese +10637.5%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +100%
Contains more Selenium +85.6%
Contains more Iron +77.7%
Contains more Magnesium +900%
Contains more Phosphorus +98.8%
Contains more Potassium +335.9%
Contains less Sodium -98.7%
Contains more Zinc +143.1%
Contains more Copper +482.5%
Contains more Manganese +10637.5%

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.
Omelette
Omelette
6
:
5
Rye
Rye
Contains more Vitamin A +5509.1%
Contains more Vitamin E +51.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +829.4%
Contains more Vitamin B3 +6571.9%
Contains more Vitamin B5 +13%
Contains more Vitamin B6 +105.6%
Contains more Vitamin K +31.1%
Equal in Folate - 38
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +5509.1%
Contains more Vitamin E +51.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +829.4%
Contains more Vitamin B3 +6571.9%
Contains more Vitamin B5 +13%
Contains more Vitamin B6 +105.6%
Contains more Vitamin K +31.1%
Equal in Folate - 38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
3
:
2
Rye
Rye
Contains more Fats +615.3%
Contains more Water +618.2%
Contains more Carbs +11753.1%
Contains more Other +57%
Equal in Protein - 10.34
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Fats +615.3%
Contains more Water +618.2%
Contains more Carbs +11753.1%
Contains more Other +57%
Equal in Protein - 10.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +2228.4%
Contains more Polyunsaturated fat +253.6%
Contains less Saturated Fat -94.1%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +2228.4%
Contains more Polyunsaturated fat +253.6%
Contains less Saturated Fat -94.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Omelette
Omelette
1
:
2
Rye
Rye
Contains more Glucose +93.8%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Omelette
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +93.8%
Contains more Sucrose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Omelette Rye
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Omelette Rye Opinion
Net carbs 0.64g 60.76g Rye
Protein 10.57g 10.34g Omelette
Fats 11.66g 1.63g Omelette
Carbs 0.64g 75.86g Rye
Calories 154kcal 338kcal Rye
Fructose 0g 0.11g Rye
Sugar 0.31g 0.98g Omelette
Fiber 0g 15.1g Rye
Calcium 48mg 24mg Omelette
Iron 1.48mg 2.63mg Rye
Magnesium 11mg 110mg Rye
Phosphorus 167mg 332mg Rye
Potassium 117mg 510mg Rye
Sodium 155mg 2mg Rye
Zinc 1.09mg 2.65mg Rye
Copper 0.063mg 0.367mg Rye
Manganese 0.024mg 2.577mg Rye
Selenium 25.8µg 13.9µg Omelette
Vitamin A 617IU 11IU Omelette
Vitamin A RAE 172µg 1µg Omelette
Vitamin E 1.29mg 0.85mg Omelette
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin B1 0.034mg 0.316mg Rye
Vitamin B2 0.386mg 0.251mg Omelette
Vitamin B3 0.064mg 4.27mg Rye
Vitamin B5 1.289mg 1.456mg Rye
Vitamin B6 0.143mg 0.294mg Rye
Folate 39µg 38µg Omelette
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg 5.9µg Rye
Tryptophan 0.14mg 0.108mg Omelette
Threonine 0.467mg 0.289mg Omelette
Isoleucine 0.565mg 0.208mg Omelette
Leucine 0.913mg 0.563mg Omelette
Lysine 0.767mg 0.286mg Omelette
Methionine 0.319mg 0.153mg Omelette
Phenylalanine 0.572mg 0.435mg Omelette
Valine 0.722mg 0.317mg Omelette
Histidine 0.26mg 0.189mg Omelette
Cholesterol 313mg 0mg Rye
Trans Fat 0.709g 0g Rye
Saturated Fat 3.319g 0.197g Rye
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 0.208g Omelette
Polyunsaturated fat 2.712g 0.767g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Omelette
36%
Rye
Minerals Daily Need Coverage Score
37%
Omelette
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 153mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 3.122g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.67g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
?
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.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.