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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 of 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.
Omelette
Omelette
6
:
3
Sour cream
Sour cream
Contains more Iron +2366.7%
Contains more Phosphorus +96.5%
Contains more Zinc +303.7%
Contains more Copper +530%
Contains more Selenium +529.3%
Contains more Calcium +193.8%
Contains more Potassium +80.3%
Contains less Sodium -54.8%
Equal in Magnesium - 11
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Sour cream
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 3% 8% 37% 19% 10% 8% 4% 0% 23%
Contains more Iron +2366.7%
Contains more Phosphorus +96.5%
Contains more Zinc +303.7%
Contains more Copper +530%
Contains more Selenium +529.3%
Contains more Calcium +193.8%
Contains more Potassium +80.3%
Contains less Sodium -54.8%
Equal in Magnesium - 11

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.
Omelette
Omelette
9
:
3
Sour cream
Sour cream
Contains more Vitamin A +41.5%
Contains more Vitamin E +222.5%
Contains more Vitamin D +466.7%
Contains more Vitamin B2 +60.8%
Contains more Vitamin B6 +615%
Contains more Folate +254.5%
Contains more Vitamin B12 +153.3%
Contains more Vitamin K +542.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.6%
Equal in Vitamin B3 - 0.07
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Sour cream
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 8% 9% 3% 10% 56% 2% 0% 5% 9% 38% 2%
Contains more Vitamin A +41.5%
Contains more Vitamin E +222.5%
Contains more Vitamin D +466.7%
Contains more Vitamin B2 +60.8%
Contains more Vitamin B6 +615%
Contains more Folate +254.5%
Contains more Vitamin B12 +153.3%
Contains more Vitamin K +542.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.6%
Equal in Vitamin B3 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
3
:
2
Sour cream
Sour cream
Contains more Protein +51%
Contains more Other +11.1%
Contains more Fats +20.9%
Contains more Carbs +993.8%
Equal in Water - 71
Equal in Other - 0.9
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Sour cream
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more Protein +51%
Contains more Other +11.1%
Contains more Fats +20.9%
Contains more Carbs +993.8%
Equal in Water - 71
Equal in Other - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
3
:
0
Sour cream
Sour cream
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +18.1%
Contains more Polyunsaturated fat +442.4%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Sour cream
65% 31% 4%
Saturated Fat: 8.7 g
Monounsaturated Fat: 4.1 g
Polyunsaturated fat: 0.5 g
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +18.1%
Contains more Polyunsaturated fat +442.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Sour cream Opinion
Net carbs 0.64g 7g Sour cream
Protein 10.57g 7g Omelette
Fats 11.66g 14.1g Sour cream
Carbs 0.64g 7g Sour cream
Calories 154kcal 181kcal Sour cream
Sugar 0.31g 0.3g Sour cream
Calcium 48mg 141mg Sour cream
Iron 1.48mg 0.06mg Omelette
Magnesium 11mg 11mg
Phosphorus 167mg 85mg Omelette
Potassium 117mg 211mg Sour cream
Sodium 155mg 70mg Sour cream
Zinc 1.09mg 0.27mg Omelette
Copper 0.063mg 0.01mg Omelette
Manganese 0.024mg Omelette
Selenium 25.8µg 4.1µg Omelette
Vitamin A 617IU 436IU Omelette
Vitamin A RAE 172µg 119µg Omelette
Vitamin E 1.29mg 0.4mg Omelette
Vitamin D 69IU 10IU Omelette
Vitamin D 1.7µg 0.3µg Omelette
Vitamin C 0mg 0.9mg Sour cream
Vitamin B1 0.034mg 0.04mg Sour cream
Vitamin B2 0.386mg 0.24mg Omelette
Vitamin B3 0.064mg 0.07mg Sour cream
Vitamin B5 1.289mg Omelette
Vitamin B6 0.143mg 0.02mg Omelette
Folate 39µg 11µg Omelette
Vitamin B12 0.76µg 0.3µg Omelette
Vitamin K 4.5µg 0.7µg Omelette
Tryptophan 0.14mg Omelette
Threonine 0.467mg Omelette
Isoleucine 0.565mg Omelette
Leucine 0.913mg Omelette
Lysine 0.767mg Omelette
Methionine 0.319mg Omelette
Phenylalanine 0.572mg Omelette
Valine 0.722mg Omelette
Histidine 0.26mg Omelette
Cholesterol 313mg 35mg Sour cream
Trans Fat 0.709g Sour cream
Saturated Fat 3.319g 8.7g Omelette
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 4.1g Omelette
Polyunsaturated fat 2.712g 0.5g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Sour cream
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Omelette
14%
Sour cream
Minerals Daily Need Coverage Score
37%
Omelette
15%
Sour cream

Comparison summary

Which food is lower in Sugar?
Sour cream
Sour cream is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Sour cream
Sour cream contains less Sodium (difference - 85mg)
Which food is lower in Cholesterol?
Sour cream
Sour cream is lower in Cholesterol (difference - 278mg)
Which food is lower in glycemic index?
Sour cream
Sour cream is lower in glycemic index (difference - 0)
Which food is cheaper?
Sour cream
Sour cream is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 5.381g)
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. 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.