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  6. Omelette vs. Smoked salmon

Omelette vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the differences between omelette and smoked salmon?

  • Omelette is higher in choline and vitamin B2, yet smoked salmon is higher in vitamin B12, vitamin D, vitamin B3, copper, and selenium.
  • Smoked salmon's daily need coverage for vitamin B12 is 104% more.
  • Omelette has 14 times more cholesterol than smoked salmon. While omelette has 313mg of cholesterol, smoked salmon has only 23mg.

We used Egg, whole, cooked, omelet and Fish, salmon, chinook, smoked types in this article.

Infographic

Omelette vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more CalciumCalcium +336.4%
Contains more IronIron +74.1%
Contains more ZincZinc +251.6%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +41.2%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +49.6%
Contains more CopperCopper +265.1%
Contains more SeleniumSelenium +25.6%
~equal in Phosphorus ~164mg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin AVitamin A +561.5%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B2Vitamin B2 +282.2%
Contains more Vitamin B5Vitamin B5 +48.2%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +1850%
Contains more CholineCholine +178.2%
Contains more Vitamin DVitamin D +905.9%
Contains more Vitamin B3Vitamin B3 +7275%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more Vitamin B12Vitamin B12 +328.9%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~1.35mg

All nutrients comparison - raw data values

Nutrient Omelette Smoked salmon DV% diff.
Vitamin B12 0.76µg 3.26µg 104%
Cholesterol 313mg 23mg 97%
Vitamin D 1.7µg 17.1µg 77%
Vitamin D 69IU 685IU 77%
Vitamin B3 0.064mg 4.72mg 29%
Choline 247.6mg 89mg 29%
Sodium 155mg 672mg 22%
Vitamin B2 0.386mg 0.101mg 22%
Copper 0.063mg 0.23mg 19%
Vitamin A 172µg 26µg 16%
Protein 10.57g 18.28g 15%
Selenium 25.8µg 32.4µg 12%
Saturated fat 3.319g 0.929g 11%
Polyunsaturated fat 2.712g 0.995g 11%
Fats 11.66g 4.32g 11%
Vitamin B6 0.143mg 0.278mg 10%
Folate 39µg 2µg 9%
Iron 1.48mg 0.85mg 8%
Vitamin B5 1.289mg 0.87mg 8%
Zinc 1.09mg 0.31mg 7%
Monounsaturated fat 4.843g 2.023g 7%
Calcium 48mg 11mg 4%
Vitamin K 4.5µg 0.1µg 4%
Calories 154kcal 117kcal 2%
Potassium 117mg 175mg 2%
Magnesium 11mg 18mg 2%
Vitamin B1 0.034mg 0.023mg 1%
Carbs 0.64g 0g 0%
Net carbs 0.64g 0g N/A
Sugar 0.31g 0g N/A
Phosphorus 167mg 164mg 0%
Vitamin E 1.29mg 1.35mg 0%
Manganese 0.024mg 0.017mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.205mg 0%
Threonine 0.467mg 0.801mg 0%
Isoleucine 0.565mg 0.842mg 0%
Leucine 0.913mg 1.486mg 0%
Lysine 0.767mg 1.679mg 0%
Methionine 0.319mg 0.541mg 0%
Phenylalanine 0.572mg 0.714mg 0%
Valine 0.722mg 0.942mg 0%
Histidine 0.26mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0.049g 0.267g N/A
Omega-3 - DPA 0.006g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +169.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +72.9%
Contains more OtherOther +440%
~equal in Water ~72g

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +139.4%
Contains more Poly. FatPolyunsaturated fat +172.6%
Contains less Sat. FatSaturated fat -72%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.