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  6. Omelette vs. Summer squash

Omelette vs. Summer squash — In-Depth Nutrition Comparison

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Differences between Omelette and Summer squash

  • Omelette is higher in Selenium, Choline, Vitamin B12, Vitamin B5, Vitamin B2, Phosphorus, and Vitamin A RAE, however, Summer squash is richer in Vitamin C.
  • Omelette's daily need coverage for Cholesterol is 104% higher.
  • Summer squash has less Cholesterol.

The food types used in this comparison are Egg, whole, cooked, omelet and Squash, summer, all varieties, raw.

Infographic

Omelette vs Summer squash 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
:
4
Summer squash
Summer squash
Contains more Calcium +220%
Contains more Iron +322.9%
Contains more Phosphorus +339.5%
Contains more Zinc +275.9%
Contains more Copper +23.5%
Contains more Selenium +12800%
Contains more Magnesium +54.5%
Contains more Potassium +123.9%
Contains less Sodium -98.7%
Contains more Manganese +629.2%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +220%
Contains more Iron +322.9%
Contains more Phosphorus +339.5%
Contains more Zinc +275.9%
Contains more Copper +23.5%
Contains more Selenium +12800%
Contains more Magnesium +54.5%
Contains more Potassium +123.9%
Contains less Sodium -98.7%
Contains more Manganese +629.2%

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
8
:
4
Summer squash
Summer squash
Contains more Vitamin A +208.5%
Contains more Vitamin E +975%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +171.8%
Contains more Vitamin B5 +731.6%
Contains more Folate +34.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.2%
Contains more Vitamin B3 +660.9%
Contains more Vitamin B6 +52.4%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +208.5%
Contains more Vitamin E +975%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +171.8%
Contains more Vitamin B5 +731.6%
Contains more Folate +34.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.2%
Contains more Vitamin B3 +660.9%
Contains more Vitamin B6 +52.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
3
:
2
Summer squash
Summer squash
Contains more Protein +773.6%
Contains more Fats +6377.8%
Contains more Other +61.3%
Contains more Carbs +423.4%
Contains more Water +24.3%
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +773.6%
Contains more Fats +6377.8%
Contains more Other +61.3%
Contains more Carbs +423.4%
Contains more Water +24.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +30168.8%
Contains more Polyunsaturated fat +2947.2%
Contains less Saturated Fat -98.7%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +30168.8%
Contains more Polyunsaturated fat +2947.2%
Contains less Saturated Fat -98.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Omelette
Omelette
0
:
3
Summer squash
Summer squash
Contains more Sucrose +∞%
Contains more Glucose +141.9%
Contains more Fructose +∞%
Omelette
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Summer squash
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +141.9%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Summer squash Opinion
Net carbs 0.64g 2.25g Summer squash
Protein 10.57g 1.21g Omelette
Fats 11.66g 0.18g Omelette
Carbs 0.64g 3.35g Summer squash
Calories 154kcal 16kcal Omelette
Fructose 0g 0.95g Summer squash
Sugar 0.31g 2.2g Omelette
Fiber 0g 1.1g Summer squash
Calcium 48mg 15mg Omelette
Iron 1.48mg 0.35mg Omelette
Magnesium 11mg 17mg Summer squash
Phosphorus 167mg 38mg Omelette
Potassium 117mg 262mg Summer squash
Sodium 155mg 2mg Summer squash
Zinc 1.09mg 0.29mg Omelette
Copper 0.063mg 0.051mg Omelette
Manganese 0.024mg 0.175mg Summer squash
Selenium 25.8µg 0.2µg Omelette
Vitamin A 617IU 200IU Omelette
Vitamin A RAE 172µg 10µg Omelette
Vitamin E 1.29mg 0.12mg Omelette
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0.034mg 0.048mg Summer squash
Vitamin B2 0.386mg 0.142mg Omelette
Vitamin B3 0.064mg 0.487mg Summer squash
Vitamin B5 1.289mg 0.155mg Omelette
Vitamin B6 0.143mg 0.218mg Summer squash
Folate 39µg 29µg Omelette
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg 3µg Omelette
Tryptophan 0.14mg 0.011mg Omelette
Threonine 0.467mg 0.028mg Omelette
Isoleucine 0.565mg 0.042mg Omelette
Leucine 0.913mg 0.069mg Omelette
Lysine 0.767mg 0.065mg Omelette
Methionine 0.319mg 0.017mg Omelette
Phenylalanine 0.572mg 0.041mg Omelette
Valine 0.722mg 0.053mg Omelette
Histidine 0.26mg 0.025mg Omelette
Cholesterol 313mg 0mg Summer squash
Trans Fat 0.709g 0g Summer squash
Saturated Fat 3.319g 0.044g Summer squash
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 0.016g Omelette
Polyunsaturated fat 2.712g 0.089g 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 Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
37%
Omelette
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 153mg)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 3.275g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 1.89g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 13)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.