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Omelette vs. Mayonnaise — In-Depth Nutrition Comparison

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A recap on differences between omelette and mayonnaise

  • Omelette has more selenium, choline, vitamin B2, vitamin B12, vitamin B5, and phosphorus; however, mayonnaise is higher in vitamin K.
  • Mayonnaise covers your daily vitamin K needs 132% more than omelette.
  • Mayonnaise contains 20 times less vitamin B2 than omelette. Omelette contains 0.386mg of vitamin B2, while mayonnaise contains 0.019mg.
  • Mayonnaise has less cholesterol.

Food varieties used in this article are Egg, whole, cooked, omelet and Salad dressing, mayonnaise, regular.

Infographic

Omelette vs Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +485%
Contains more IronIron +604.8%
Contains more CopperCopper +231.6%
Contains more ZincZinc +626.7%
Contains more PhosphorusPhosphorus +695.2%
Contains less SodiumSodium -75.6%
Contains more ManganeseManganese +242.9%
Contains more SeleniumSelenium +1021.7%

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin AVitamin A +975%
Contains more Vitamin DVitamin D +750%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +1931.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +649.4%
Contains more Vitamin B6Vitamin B6 +1687.5%
Contains more Vitamin B12Vitamin B12 +533.3%
Contains more FolateFolate +680%
Contains more CholineCholine +624%
Contains more Vitamin EVitamin E +154.3%
Contains more Vitamin KVitamin K +3522.2%
~equal in Vitamin C ~0mg

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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +1001%
Contains more CarbsCarbs +12.3%
Contains more WaterWater +251.6%
Contains more FatsFats +541.9%
Contains more OtherOther +97%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -71.6%
Contains more Mono. FatMonounsaturated fat +247.8%
Contains more Poly. FatPolyunsaturated fat +1547.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +675%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Mayonnaise DV% diff.
Polyunsaturated fat 2.712g 44.69g 280%
Vitamin K 4.5µg 163µg 132%
Fats 11.66g 74.85g 97%
Cholesterol 313mg 42mg 90%
Selenium 25.8µg 2.3µg 43%
Choline 247.6mg 34.2mg 39%
Saturated fat 3.319g 11.703g 38%
Monounsaturated fat 4.843g 16.843g 30%
Vitamin B2 0.386mg 0.019mg 28%
Vitamin B12 0.76µg 0.12µg 27%
Calories 154kcal 680kcal 26%
Vitamin B5 1.289mg 0.172mg 22%
Phosphorus 167mg 21mg 21%
Sodium 155mg 635mg 21%
Protein 10.57g 0.96g 19%
Vitamin A 172µg 16µg 17%
Iron 1.48mg 0.21mg 16%
Vitamin E 1.29mg 3.28mg 13%
Vitamin B6 0.143mg 0.008mg 10%
Zinc 1.09mg 0.15mg 9%
Folate 39µg 5µg 9%
Vitamin D 1.7µg 0.2µg 8%
Vitamin D 69IU 7IU 8%
Copper 0.063mg 0.019mg 5%
Calcium 48mg 8mg 4%
Potassium 117mg 20mg 3%
Vitamin B1 0.034mg 0.01mg 2%
Magnesium 11mg 1mg 2%
Manganese 0.024mg 0.007mg 1%
Carbs 0.64g 0.57g 0%
Net carbs 0.64g 0.57g N/A
Sugar 0.31g 0.57g N/A
Vitamin B3 0.064mg 0mg 0%
Trans fat 0.709g 0.187g N/A
Tryptophan 0.14mg 0.017mg 0%
Threonine 0.467mg 0.055mg 0%
Isoleucine 0.565mg 0.065mg 0%
Leucine 0.913mg 0.095mg 0%
Lysine 0.767mg 0.072mg 0%
Methionine 0.319mg 0.035mg 0%
Phenylalanine 0.572mg 0.057mg 0%
Valine 0.722mg 0.074mg 0%
Histidine 0.26mg 0.026mg 0%
Fructose 0g 0.05g 0%
Omega-3 - DHA 0.049g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.015g 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Mayonnaise
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Omelette
41%
Mayonnaise
Minerals Daily Need Coverage Score
37%
Omelette
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 480mg)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 8.384g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 271mg)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $0.4)

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.