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Omelette vs. Pretzel — In-Depth Nutrition Comparison

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What are the differences between omelette and pretzel?

  • Omelette is higher in choline, selenium, and vitamin B12, yet pretzel is higher in manganese, iron, vitamin B3, vitamin B1, and folate.
  • Omelette's daily need coverage for cholesterol is 104% more.
  • The amount of cholesterol in pretzel is lower.
  • The glycemic index of omelette is lower.

We used Egg, whole, cooked, omelet and Snacks, pretzels, hard, plain, salted types in this article.

Infographic

Omelette vs Pretzel infographic
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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.
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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more CalciumCalcium +77.8%
Contains more PhosphorusPhosphorus +30.5%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +486.4%
Contains more MagnesiumMagnesium +163.6%
Contains more PotassiumPotassium +90.6%
Contains more IronIron +209.5%
Contains more CopperCopper +147.6%
Contains more ManganeseManganese +4129.2%
~equal in Zinc ~1.04mg

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +174.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +16.3%
Contains more Vitamin B5Vitamin B5 +300.3%
Contains more Vitamin B6Vitamin B6 +93.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +60.7%
Contains more CholineCholine +739.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1147.1%
Contains more Vitamin B3Vitamin B3 +8134.4%
Contains more FolateFolate +325.6%

All nutrients comparison - raw data values

Nutrient Omelette Pretzel DV% diff.
Cholesterol 313mg 0mg 104%
Sodium 155mg 1240mg 47%
Manganese 0.024mg 1.015mg 43%
Choline 247.6mg 29.5mg 40%
Selenium 25.8µg 4.4µg 39%
Iron 1.48mg 4.58mg 39%
Vitamin B3 0.064mg 5.27mg 33%
Vitamin B1 0.034mg 0.424mg 33%
Vitamin B12 0.76µg 0µg 32%
Folate 39µg 166µg 32%
Starch 72.58g 30%
Carbs 0.64g 80.39g 27%
Vitamin B5 1.289mg 0.322mg 19%
Vitamin A 172µg 0µg 19%
Fiber 0g 3.4g 14%
Saturated fat 3.319g 0.391g 13%
Fats 11.66g 2.93g 13%
Calories 154kcal 384kcal 12%
Monounsaturated fat 4.843g 0.727g 10%
Copper 0.063mg 0.156mg 10%
Vitamin D 69IU 0IU 9%
Polyunsaturated fat 2.712g 1.291g 9%
Vitamin D 1.7µg 0µg 9%
Phosphorus 167mg 128mg 6%
Vitamin E 1.29mg 0.47mg 5%
Vitamin B6 0.143mg 0.074mg 5%
Vitamin B2 0.386mg 0.332mg 4%
Magnesium 11mg 29mg 4%
Potassium 117mg 223mg 3%
Calcium 48mg 27mg 2%
Vitamin C 0mg 2.1mg 2%
Protein 10.57g 10.04g 1%
Vitamin K 4.5µg 2.8µg 1%
Net carbs 0.64g 76.99g N/A
Sugar 0.31g 2.21g N/A
Zinc 1.09mg 1.04mg 0%
Trans fat 0.709g 0.004g N/A
Tryptophan 0.14mg 0.097mg 0%
Threonine 0.467mg 0.25mg 0%
Isoleucine 0.565mg 0.407mg 0%
Leucine 0.913mg 0.757mg 0%
Lysine 0.767mg 0.257mg 0%
Methionine 0.319mg 0.177mg 0%
Phenylalanine 0.572mg 0.52mg 0%
Valine 0.722mg 0.48mg 0%
Histidine 0.26mg 0.22mg 0%
Fructose 0g 0.31g 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - ALA 0.063g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.015g 0g N/A
Omega-6 - Linoleic acid 1.223g 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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more FatsFats +298%
Contains more WaterWater +2332.3%
Contains more CarbsCarbs +12460.9%
Contains more OtherOther +251%
~equal in Protein ~10.04g

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% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +566.2%
Contains more Poly. FatPolyunsaturated fat +110.1%
Contains less Sat. FatSaturated fat -88.2%

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
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +122.6%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.