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  6. Omelette vs. Soft serve

Omelette vs. Soft serve — In-Depth Nutrition Comparison

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What are the main differences between omelette and soft serve?

  • Omelette is richer in selenium, choline, iron, vitamin B2, vitamin B5, vitamin B12, and folate, yet soft serve is richer in calcium.
  • Omelette's daily need coverage for cholesterol is 74% higher.
  • Omelette has 10 times more choline than soft serve. Omelette has 247.6mg of choline, while soft serve has 26mg.
  • Soft serve contains less cholesterol.
  • Omelette has a lower glycemic index than soft serve.

We used Egg, whole, cooked, omelet and Ice cream, soft serve, chocolate types in this comparison.

Infographic

Omelette vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more IronIron +604.8%
Contains more CopperCopper +110%
Contains more ZincZinc +109.6%
Contains more PhosphorusPhosphorus +44%
Contains more ManganeseManganese +380%
Contains more SeleniumSelenium +760%
Contains more CalciumCalcium +172.9%
Contains more PotassiumPotassium +51.3%
Contains less SodiumSodium -60.6%
~equal in Magnesium ~12mg

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin EVitamin E +111.5%
Contains more Vitamin DVitamin D +142.9%
Contains more Vitamin B2Vitamin B2 +112.1%
Contains more Vitamin B5Vitamin B5 +154.7%
Contains more Vitamin B6Vitamin B6 +197.9%
Contains more Vitamin B12Vitamin B12 +52%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +333.3%
Contains more CholineCholine +852.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +44.1%
Contains more Vitamin B3Vitamin B3 +48.4%
~equal in Vitamin A ~162µg

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +157.8%
Contains more WaterWater +27.3%
Contains more FatsFats +11.5%
Contains more CarbsCarbs +3368.8%
~equal in Other ~0.9g

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -55.5%
Contains more Mono. FatMonounsaturated fat +38.8%
Contains more Poly. FatPolyunsaturated fat +489.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Soft serve DV% diff.
Cholesterol 313mg 91mg 74%
Selenium 25.8µg 3µg 41%
Choline 247.6mg 26mg 40%
Saturated fat 3.319g 7.46g 19%
Vitamin B5 1.289mg 0.506mg 16%
Vitamin B2 0.386mg 0.182mg 16%
Iron 1.48mg 0.21mg 16%
Polyunsaturated fat 2.712g 0.46g 15%
Protein 10.57g 4.1g 13%
Vitamin B12 0.76µg 0.5µg 11%
Calcium 48mg 131mg 8%
Folate 39µg 9µg 8%
Phosphorus 167mg 116mg 7%
Vitamin B6 0.143mg 0.048mg 7%
Carbs 0.64g 22.2g 7%
Zinc 1.09mg 0.52mg 5%
Vitamin D 69IU 29IU 5%
Vitamin E 1.29mg 0.61mg 5%
Vitamin D 1.7µg 0.7µg 5%
Sodium 155mg 61mg 4%
Copper 0.063mg 0.03mg 4%
Vitamin K 4.5µg 0.9µg 3%
Monounsaturated fat 4.843g 3.49g 3%
Calories 154kcal 222kcal 3%
Fiber 0g 0.7g 3%
Potassium 117mg 177mg 2%
Fats 11.66g 13g 2%
Vitamin B1 0.034mg 0.049mg 1%
Caffeine 0mg 2mg 1%
Manganese 0.024mg 0.005mg 1%
Vitamin A 172µg 162µg 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 0.64g 21.5g N/A
Magnesium 11mg 12mg 0%
Sugar 0.31g 21.16g N/A
Vitamin B3 0.064mg 0.095mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.048mg 0%
Threonine 0.467mg 0.169mg 0%
Isoleucine 0.565mg 0.215mg 0%
Leucine 0.913mg 0.353mg 0%
Lysine 0.767mg 0.296mg 0%
Methionine 0.319mg 0.091mg 0%
Phenylalanine 0.572mg 0.176mg 0%
Valine 0.722mg 0.241mg 0%
Histidine 0.26mg 0.099mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Soft serve
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
20%
Soft serve
Minerals Daily Need Coverage Score
37%
Omelette
17%
Soft serve

Comparison summary

Which food is lower in Cholesterol?
Soft serve
Soft serve is lower in Cholesterol (difference - 222mg)
Which food contains less Sodium?
Soft serve
Soft serve contains less Sodium (difference - 94mg)
Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $1)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 20.85g)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 4.141g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 79)
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

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.