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  6. Omelette vs. Soybean raw

Omelette vs. Soybean raw — In-Depth Nutrition Comparison

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How are omelette and soybean raw different?

  • Soybean raw is higher than omelette in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, potassium, and vitamin B2.
  • Soybean raw covers your daily need for iron, 178% more than omelette.
  • Soybean raw has a higher glycemic index (14) than omelette (0).

Egg, whole, cooked, omelet and Soybeans, mature seeds, raw types were used in this article.

Infographic

Omelette vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +44.9%
Contains more MagnesiumMagnesium +2445.5%
Contains more CalciumCalcium +477.1%
Contains more PotassiumPotassium +1435.9%
Contains more IronIron +960.8%
Contains more CopperCopper +2531.7%
Contains more ZincZinc +348.6%
Contains more PhosphorusPhosphorus +321.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +10387.5%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +17100%
Contains more Vitamin EVitamin E +51.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +62.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +113.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2470.6%
Contains more Vitamin B2Vitamin B2 +125.4%
Contains more Vitamin B3Vitamin B3 +2435.9%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin KVitamin K +944.4%
Contains more FolateFolate +861.5%

All nutrients comparison - raw data values

Nutrient Omelette Soybean raw DV% diff.
Iron 1.48mg 15.7mg 178%
Copper 0.063mg 1.658mg 177%
Manganese 0.024mg 2.517mg 108%
Cholesterol 313mg 0mg 104%
Folate 39µg 375µg 84%
Phosphorus 167mg 704mg 77%
Vitamin B1 0.034mg 0.874mg 70%
Magnesium 11mg 280mg 64%
Polyunsaturated fat 2.712g 11.255g 57%
Protein 10.57g 36.49g 52%
Potassium 117mg 1797mg 49%
Fiber 0g 9.3g 37%
Vitamin B2 0.386mg 0.87mg 37%
Zinc 1.09mg 4.89mg 35%
Vitamin K 4.5µg 47µg 35%
Vitamin B12 0.76µg 0µg 32%
Choline 247.6mg 115.9mg 24%
Calcium 48mg 277mg 23%
Vitamin A 172µg 1µg 19%
Vitamin B6 0.143mg 0.377mg 18%
Selenium 25.8µg 17.8µg 15%
Calories 154kcal 446kcal 15%
Fats 11.66g 19.94g 13%
Carbs 0.64g 30.16g 10%
Vitamin B3 0.064mg 1.623mg 10%
Vitamin B5 1.289mg 0.793mg 10%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Sodium 155mg 2mg 7%
Vitamin C 0mg 6mg 7%
Vitamin E 1.29mg 0.85mg 3%
Saturated fat 3.319g 2.884g 2%
Monounsaturated fat 4.843g 4.404g 1%
Net carbs 0.64g 20.86g N/A
Sugar 0.31g 7.33g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.591mg 0%
Threonine 0.467mg 1.766mg 0%
Isoleucine 0.565mg 1.971mg 0%
Leucine 0.913mg 3.309mg 0%
Lysine 0.767mg 2.706mg 0%
Methionine 0.319mg 0.547mg 0%
Phenylalanine 0.572mg 2.122mg 0%
Valine 0.722mg 2.029mg 0%
Histidine 0.26mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +791.5%
Contains more ProteinProtein +245.2%
Contains more FatsFats +71%
Contains more CarbsCarbs +4612.5%
Contains more OtherOther +387%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -13.1%
Contains more Poly. FatPolyunsaturated fat +315%
~equal in Monounsaturated fat ~4.404g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.