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  6. Omelette vs. Sour cream

Omelette vs. Sour cream — In-Depth Nutrition Comparison

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How are omelette and sour cream different?

  • Omelette is higher than sour cream in choline, selenium, vitamin B12, iron, phosphorus, vitamin B2, vitamin D, and vitamin B6.
  • Omelette covers your daily need for cholesterol, 93% more than sour cream.
  • Omelette contains 25 times more iron than sour cream. Omelette contains 1.48mg of iron, while sour cream contains 0.06mg.
  • Sour cream is lower in cholesterol.

Egg, whole, cooked, omelet and Sour cream, reduced fat types were used in this article.

Infographic

Omelette vs Sour cream 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 7.9% 42% 19% 2.3% 3.3% 7.4% 36% 9.1% 0% 22%
Contains more IronIron +2366.7%
Contains more CopperCopper +530%
Contains more ZincZinc +303.7%
Contains more PhosphorusPhosphorus +96.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +529.3%
Contains more CalciumCalcium +193.8%
Contains more PotassiumPotassium +80.3%
Contains less SodiumSodium -54.8%
~equal in Magnesium ~11mg

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 3% 40% 8% 4.5% 10% 55% 1.3% 0% 4.6% 38% 1.8% 8.3% 10%
Contains more Vitamin AVitamin A +44.5%
Contains more Vitamin EVitamin E +222.5%
Contains more Vitamin DVitamin D +466.7%
Contains more Vitamin B2Vitamin B2 +60.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +615%
Contains more Vitamin B12Vitamin B12 +153.3%
Contains more Vitamin KVitamin K +542.9%
Contains more FolateFolate +254.5%
Contains more CholineCholine +1189.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
~equal in Vitamin B3 ~0.07mg

All nutrients comparison - raw data values

Nutrient Omelette Sour cream DV% diff.
Cholesterol 313mg 35mg 93%
Choline 247.6mg 19.2mg 42%
Selenium 25.8µg 4.1µg 39%
Vitamin B5 1.289mg 26%
Saturated fat 3.319g 8.7g 24%
Vitamin B12 0.76µg 0.3µg 19%
Iron 1.48mg 0.06mg 18%
Polyunsaturated fat 2.712g 0.5g 15%
Phosphorus 167mg 85mg 12%
Vitamin B2 0.386mg 0.24mg 11%
Calcium 48mg 141mg 9%
Vitamin B6 0.143mg 0.02mg 9%
Vitamin D 69IU 10IU 7%
Zinc 1.09mg 0.27mg 7%
Vitamin D 1.7µg 0.3µg 7%
Folate 39µg 11µg 7%
Protein 10.57g 7g 7%
Vitamin A 172µg 119µg 6%
Vitamin E 1.29mg 0.4mg 6%
Copper 0.063mg 0.01mg 6%
Sodium 155mg 70mg 4%
Fats 11.66g 14.1g 4%
Potassium 117mg 211mg 3%
Vitamin K 4.5µg 0.7µg 3%
Carbs 0.64g 7g 2%
Monounsaturated fat 4.843g 4.1g 2%
Calories 154kcal 181kcal 1%
Vitamin B1 0.034mg 0.04mg 1%
Manganese 0.024mg 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 0.64g 7g N/A
Magnesium 11mg 11mg 0%
Sugar 0.31g 0.3g N/A
Vitamin B3 0.064mg 0.07mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 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

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
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more ProteinProtein +51%
Contains more FatsFats +20.9%
Contains more CarbsCarbs +993.8%
~equal in Water ~71g
~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 8.7 g
Monounsaturated fat: Mono. Fat 4.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains less Sat. FatSaturated fat -61.9%
Contains more Mono. FatMonounsaturated fat +18.1%
Contains more Poly. FatPolyunsaturated fat +442.4%

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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. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/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.