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  6. Omelette vs. Soybean meal

Omelette vs. Soybean meal — In-Depth Nutrition Comparison

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How are omelette and soybean meal different?

  • Omelette is higher in selenium; however, soybean meal is richer in copper, manganese, iron, phosphorus, magnesium, potassium, folate, and vitamin B1.
  • Daily need coverage for copper for soybean meal is 215% higher.
  • Omelette has a lower glycemic index (0) than soybean meal (68).

Egg, whole, cooked, omelet and Soy meal, defatted, raw are the varieties used in this article.

Infographic

Omelette vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more SeleniumSelenium +681.8%
Contains more MagnesiumMagnesium +2681.8%
Contains more CalciumCalcium +408.3%
Contains more PotassiumPotassium +2028.2%
Contains more IronIron +825.7%
Contains more CopperCopper +3074.6%
Contains more ZincZinc +364.2%
Contains more PhosphorusPhosphorus +319.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +15733.3%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin AVitamin A +8500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1932.4%
Contains more Vitamin B3Vitamin B3 +3942.2%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more Vitamin B6Vitamin B6 +297.9%
Contains more FolateFolate +676.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Omelette Soybean meal DV% diff.
Copper 0.063mg 2mg 215%
Manganese 0.024mg 3.8mg 164%
Iron 1.48mg 13.7mg 153%
Cholesterol 313mg 0mg 104%
Protein 10.57g 49.2g 77%
Phosphorus 167mg 701mg 76%
Magnesium 11mg 306mg 70%
Potassium 117mg 2490mg 70%
Folate 39µg 303µg 66%
Vitamin B1 0.034mg 0.691mg 55%
Choline 247.6mg 45%
Selenium 25.8µg 3.3µg 41%
Zinc 1.09mg 5.06mg 36%
Vitamin B6 0.143mg 0.569mg 33%
Vitamin B12 0.76µg 0µg 32%
Calcium 48mg 244mg 20%
Vitamin A 172µg 2µg 19%
Vitamin B3 0.064mg 2.587mg 16%
Saturated fat 3.319g 0.268g 14%
Fats 11.66g 2.39g 14%
Vitamin B5 1.289mg 1.976mg 14%
Carbs 0.64g 35.89g 12%
Monounsaturated fat 4.843g 0.409g 11%
Polyunsaturated fat 2.712g 1.045g 11%
Vitamin B2 0.386mg 0.251mg 10%
Calories 154kcal 337kcal 9%
Vitamin D 1.7µg 0µg 9%
Vitamin E 1.29mg 9%
Vitamin D 69IU 0IU 9%
Sodium 155mg 3mg 7%
Vitamin K 4.5µg 4%
Net carbs 0.64g 35.89g N/A
Sugar 0.31g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.653mg 0%
Threonine 0.467mg 1.952mg 0%
Isoleucine 0.565mg 2.18mg 0%
Leucine 0.913mg 3.66mg 0%
Lysine 0.767mg 2.991mg 0%
Methionine 0.319mg 0.606mg 0%
Phenylalanine 0.572mg 2.346mg 0%
Valine 0.722mg 2.243mg 0%
Histidine 0.26mg 1.212mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +387.9%
Contains more WaterWater +997%
Contains more ProteinProtein +365.5%
Contains more CarbsCarbs +5507.8%
Contains more OtherOther +458%

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% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +1084.1%
Contains more Poly. FatPolyunsaturated fat +159.5%
Contains less Sat. FatSaturated fat -91.9%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.