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  6. Omelette vs. Spread

Omelette vs. Spread — In-Depth Nutrition Comparison

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Summary of differences between omelette and spread

  • Omelette has more choline, selenium, vitamin B2, vitamin B5, and phosphorus, while spread has more vitamin B12 and vitamin B1.
  • Omelette covers your daily need for cholesterol, 92% more than spread.
  • Omelette contains 4 times more choline than spread. While omelette contains 247.6mg of choline, spread contains only 62.3mg.
  • The amount of cholesterol in spread is lower.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Sandwich spread, pork, beef.

Infographic

Omelette vs Spread 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%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +300%
Contains more IronIron +87.3%
Contains more PhosphorusPhosphorus +183.1%
Contains less SodiumSodium -84.7%
Contains more SeleniumSelenium +166%
Contains more CopperCopper +106.3%
~equal in Potassium ~110mg
~equal in Zinc ~1.02mg
~equal in Manganese ~0.026mg

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%
Spread
Spread
4
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin AVitamin A +561.5%
Contains more Vitamin DVitamin D +183.3%
Contains more Vitamin B2Vitamin B2 +188.1%
Contains more Vitamin B5Vitamin B5 +199.8%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin KVitamin K +181.3%
Contains more FolateFolate +1850%
Contains more CholineCholine +297.4%
Contains more Vitamin EVitamin E +34.9%
Contains more Vitamin B1Vitamin B1 +405.9%
Contains more Vitamin B3Vitamin B3 +2603.1%
Contains more Vitamin B12Vitamin B12 +47.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Omelette Spread DV% diff.
Cholesterol 313mg 38mg 92%
Sodium 155mg 1013mg 37%
Choline 247.6mg 62.3mg 34%
Selenium 25.8µg 9.7µg 29%
Vitamin B2 0.386mg 0.134mg 19%
Vitamin B5 1.289mg 0.43mg 17%
Vitamin A 172µg 26µg 16%
Phosphorus 167mg 59mg 15%
Vitamin B12 0.76µg 1.12µg 15%
Vitamin B1 0.034mg 0.172mg 12%
Saturated fat 3.319g 5.977g 12%
Vitamin B3 0.064mg 1.73mg 10%
Iron 1.48mg 0.79mg 9%
Folate 39µg 2µg 9%
Fats 11.66g 17.34g 9%
Copper 0.063mg 0.13mg 7%
Monounsaturated fat 4.843g 7.584g 7%
Protein 10.57g 7.66g 6%
Vitamin D 69IU 22IU 6%
Vitamin D 1.7µg 0.6µg 6%
Calories 154kcal 235kcal 4%
Calcium 48mg 12mg 4%
Carbs 0.64g 11.94g 4%
Vitamin E 1.29mg 1.74mg 3%
Vitamin B6 0.143mg 0.12mg 2%
Vitamin K 4.5µg 1.6µg 2%
Polyunsaturated fat 2.712g 2.565g 1%
Zinc 1.09mg 1.02mg 1%
Fiber 0g 0.2g 1%
Magnesium 11mg 8mg 1%
Net carbs 0.64g 11.74g N/A
Potassium 117mg 110mg 0%
Sugar 0.31g 0g N/A
Manganese 0.024mg 0.026mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.082mg 0%
Threonine 0.467mg 0.334mg 0%
Isoleucine 0.565mg 0.334mg 0%
Leucine 0.913mg 0.6mg 0%
Lysine 0.767mg 0.663mg 0%
Methionine 0.319mg 0.196mg 0%
Phenylalanine 0.572mg 0.301mg 0%
Valine 0.722mg 0.356mg 0%
Histidine 0.26mg 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +38%
Contains more WaterWater +26.3%
Contains more FatsFats +48.7%
Contains more CarbsCarbs +1765.6%
Contains more OtherOther +178%

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
Spread
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -44.5%
Contains more Mono. FatMonounsaturated fat +56.6%
~equal in Polyunsaturated fat ~2.565g

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.