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  6. Omelette vs. Spinach raw

Omelette vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between Omelette and Spinach raw?

  • Omelette is higher in Selenium, Choline, Vitamin B12, and Vitamin B5, yet Spinach raw is higher in Vitamin K, Folate, Manganese, Vitamin A RAE, and Vitamin C.
  • Spinach raw's daily need coverage for Vitamin K is 399% more.

We used Egg, whole, cooked, omelet and Spinach, raw types in this article.

Infographic

Omelette vs Spinach 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.
Omelette
Omelette
3
:
7
Spinach raw
Spinach raw
Contains more Phosphorus +240.8%
Contains more Zinc +105.7%
Contains more Selenium +2480%
Contains more Calcium +106.3%
Contains more Iron +83.1%
Contains more Magnesium +618.2%
Contains more Potassium +376.9%
Contains less Sodium -49%
Contains more Copper +106.3%
Contains more Manganese +3637.5%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +240.8%
Contains more Zinc +105.7%
Contains more Selenium +2480%
Contains more Calcium +106.3%
Contains more Iron +83.1%
Contains more Magnesium +618.2%
Contains more Potassium +376.9%
Contains less Sodium -49%
Contains more Copper +106.3%
Contains more Manganese +3637.5%

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.
Omelette
Omelette
4
:
8
Spinach raw
Spinach raw
Contains more Vitamin D +∞%
Contains more Vitamin B2 +104.2%
Contains more Vitamin B5 +1883.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1419.8%
Contains more Vitamin E +57.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B3 +1031.3%
Contains more Vitamin B6 +36.4%
Contains more Folate +397.4%
Contains more Vitamin K +10631.1%
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +104.2%
Contains more Vitamin B5 +1883.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1419.8%
Contains more Vitamin E +57.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B3 +1031.3%
Contains more Vitamin B6 +36.4%
Contains more Folate +397.4%
Contains more Vitamin K +10631.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
2
:
3
Spinach raw
Spinach raw
Contains more Protein +269.6%
Contains more Fats +2889.7%
Contains more Carbs +467.2%
Contains more Water +20.1%
Contains more Other +72%
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +269.6%
Contains more Fats +2889.7%
Contains more Carbs +467.2%
Contains more Water +20.1%
Contains more Other +72%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +48330%
Contains more Polyunsaturated fat +1543.6%
Contains less Saturated Fat -98.1%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +48330%
Contains more Polyunsaturated fat +1543.6%
Contains less Saturated Fat -98.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Omelette
Omelette
1
:
3
Spinach raw
Spinach raw
Contains more Glucose +181.8%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Omelette
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Glucose +181.8%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Spinach raw Opinion
Net carbs 0.64g 1.43g Spinach raw
Protein 10.57g 2.86g Omelette
Fats 11.66g 0.39g Omelette
Carbs 0.64g 3.63g Spinach raw
Calories 154kcal 23kcal Omelette
Fructose 0g 0.15g Spinach raw
Sugar 0.31g 0.42g Omelette
Fiber 0g 2.2g Spinach raw
Calcium 48mg 99mg Spinach raw
Iron 1.48mg 2.71mg Spinach raw
Magnesium 11mg 79mg Spinach raw
Phosphorus 167mg 49mg Omelette
Potassium 117mg 558mg Spinach raw
Sodium 155mg 79mg Spinach raw
Zinc 1.09mg 0.53mg Omelette
Copper 0.063mg 0.13mg Spinach raw
Manganese 0.024mg 0.897mg Spinach raw
Selenium 25.8µg 1µg Omelette
Vitamin A 617IU 9377IU Spinach raw
Vitamin A RAE 172µg 469µg Spinach raw
Vitamin E 1.29mg 2.03mg Spinach raw
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.034mg 0.078mg Spinach raw
Vitamin B2 0.386mg 0.189mg Omelette
Vitamin B3 0.064mg 0.724mg Spinach raw
Vitamin B5 1.289mg 0.065mg Omelette
Vitamin B6 0.143mg 0.195mg Spinach raw
Folate 39µg 194µg Spinach raw
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg 482.9µg Spinach raw
Tryptophan 0.14mg 0.039mg Omelette
Threonine 0.467mg 0.122mg Omelette
Isoleucine 0.565mg 0.147mg Omelette
Leucine 0.913mg 0.223mg Omelette
Lysine 0.767mg 0.174mg Omelette
Methionine 0.319mg 0.053mg Omelette
Phenylalanine 0.572mg 0.129mg Omelette
Valine 0.722mg 0.161mg Omelette
Histidine 0.26mg 0.064mg Omelette
Cholesterol 313mg 0mg Spinach raw
Trans Fat 0.709g 0g Spinach raw
Saturated Fat 3.319g 0.063g Spinach raw
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 0.01g Omelette
Polyunsaturated fat 2.712g 0.165g 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 Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
Minerals Daily Need Coverage Score
37%
Omelette
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 76mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 3.256g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.11g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.