Omelette vs. Steak — In-Depth Nutrition Comparison
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What are the differences between omelette and steak?
- Omelette is higher in vitamin A and vitamin D, yet steak is higher in vitamin B12, zinc, vitamin B3, vitamin B6, iron, and selenium.
- Omelette's daily need coverage for cholesterol is 78% more.
- Omelette has 25 times more vitamin A than steak. While omelette has 617IU of vitamin A, steak has only 25IU.
- The amount of cholesterol in steak is lower.
We used Egg, whole, cooked, omelet and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.
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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.
| Contains more CalciumCalcium | +300% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +109.1% |
| Contains more PotassiumPotassium | +138.5% |
| Contains more IronIron | +62.2% |
| Contains more CopperCopper | +34.9% |
| Contains more ZincZinc | +481.7% |
| Contains less SodiumSodium | -62.6% |
| Contains more SeleniumSelenium | +23.3% |
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.
| Contains more Vitamin AVitamin A | +2357.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +1600% |
| Contains more Vitamin B2Vitamin B2 | +28.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +181.3% |
| Contains more FolateFolate | +550% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +117.6% |
| Contains more Vitamin B3Vitamin B3 | +7945.3% |
| Contains more Vitamin B6Vitamin B6 | +249.7% |
| Contains more Vitamin B12Vitamin B12 | +189.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 313mg | 78mg | 78% |
| Vitamin B12 | 0.76µg | 2.2µg | 60% |
| Zinc | 1.09mg | 6.34mg | 48% |
| Choline | 247.6mg | 45% | |
| Vitamin B3 | 0.064mg | 5.149mg | 32% |
| Protein | 10.57g | 24.85g | 29% |
| Vitamin B6 | 0.143mg | 0.5mg | 27% |
| Vitamin B5 | 1.289mg | 26% | |
| Saturated fat | 3.319g | 8.443g | 23% |
| Vitamin A | 172µg | 7µg | 18% |
| Iron | 1.48mg | 2.4mg | 12% |
| Polyunsaturated fat | 2.712g | 0.896g | 12% |
| Selenium | 25.8µg | 31.8µg | 11% |
| Monounsaturated fat | 4.843g | 9.171g | 11% |
| Fats | 11.66g | 19.02g | 11% |
| Vitamin E | 1.29mg | 9% | |
| Folate | 39µg | 6µg | 8% |
| Vitamin D | 69IU | 6IU | 8% |
| Vitamin D | 1.7µg | 0.1µg | 8% |
| Vitamin B2 | 0.386mg | 0.301mg | 7% |
| Calories | 154kcal | 271kcal | 6% |
| Potassium | 117mg | 279mg | 5% |
| Sodium | 155mg | 58mg | 4% |
| Calcium | 48mg | 12mg | 4% |
| Vitamin B1 | 0.034mg | 0.074mg | 3% |
| Magnesium | 11mg | 23mg | 3% |
| Copper | 0.063mg | 0.085mg | 2% |
| Vitamin K | 4.5µg | 1.6µg | 2% |
| Manganese | 0.024mg | 1% | |
| Phosphorus | 167mg | 163mg | 1% |
| Carbs | 0.64g | 0g | 0% |
| Net carbs | 0.64g | 0g | N/A |
| Sugar | 0.31g | 0g | N/A |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.14mg | 0.278mg | 0% |
| Threonine | 0.467mg | 1.171mg | 0% |
| Isoleucine | 0.565mg | 1.157mg | 0% |
| Leucine | 0.913mg | 2.142mg | 0% |
| Lysine | 0.767mg | 2.38mg | 0% |
| Methionine | 0.319mg | 0.672mg | 0% |
| Phenylalanine | 0.572mg | 0.997mg | 0% |
| Valine | 0.722mg | 1.242mg | 0% |
| Histidine | 0.26mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0.049g | 0.001g | N/A |
| Omega-3 - DPA | 0.006g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +36.9% |
| Contains more OtherOther | +85.2% |
| Contains more ProteinProtein | +135.1% |
| Contains more FatsFats | +63.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.7% |
| Contains more Poly. FatPolyunsaturated fat | +202.7% |
| Contains more Mono. FatMonounsaturated fat | +89.4% |
