Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Omelette vs. Sweet potato — In-Depth Nutrition Comparison

Compare

What are the differences between omelette and sweet potato?

  • Omelette is higher in selenium, choline, vitamin B12, vitamin B2, phosphorus, and vitamin D, yet sweet potato is higher in vitamin A and fiber.
  • Sweet potato's daily need coverage for vitamin A is 271% more.
  • The glycemic index of omelette is lower.

We used Egg, whole, cooked, omelet and Sweet potato, raw, unprepared types in this article.

Infographic

Omelette vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +60%
Contains more IronIron +142.6%
Contains more ZincZinc +263.3%
Contains more PhosphorusPhosphorus +255.3%
Contains more SeleniumSelenium +4200%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +188%
Contains more CopperCopper +139.7%
Contains less SodiumSodium -64.5%
Contains more ManganeseManganese +975%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +396.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +532.8%
Contains more Vitamin B5Vitamin B5 +61.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +254.5%
Contains more CholineCholine +1913%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +312.2%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B3Vitamin B3 +770.3%
Contains more Vitamin B6Vitamin B6 +46.2%

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +573.2%
Contains more FatsFats +23220%
Contains more CarbsCarbs +3043.8%
~equal in Water ~77.28g
~equal in Other ~0.98g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +484200%
Contains more Poly. FatPolyunsaturated fat +19271.4%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +209.7%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Sweet potato DV% diff.
Cholesterol 313mg 0mg 104%
Vitamin A 172µg 709µg 60%
Selenium 25.8µg 0.6µg 46%
Choline 247.6mg 12.3mg 43%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.061mg 25%
Fats 11.66g 0.05g 18%
Polyunsaturated fat 2.712g 0.014g 18%
Protein 10.57g 1.57g 18%
Phosphorus 167mg 47mg 17%
Saturated fat 3.319g 0.018g 15%
Monounsaturated fat 4.843g 0.001g 12%
Fiber 0g 3g 12%
Iron 1.48mg 0.61mg 11%
Manganese 0.024mg 0.258mg 10%
Copper 0.063mg 0.151mg 10%
Vitamin B5 1.289mg 0.8mg 10%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Zinc 1.09mg 0.3mg 7%
Vitamin E 1.29mg 0.26mg 7%
Folate 39µg 11µg 7%
Potassium 117mg 337mg 6%
Carbs 0.64g 20.12g 6%
Starch 12.65g 5%
Vitamin B6 0.143mg 0.209mg 5%
Sodium 155mg 55mg 4%
Vitamin B1 0.034mg 0.078mg 4%
Calories 154kcal 86kcal 3%
Vitamin B3 0.064mg 0.557mg 3%
Magnesium 11mg 25mg 3%
Vitamin C 0mg 2.4mg 3%
Calcium 48mg 30mg 2%
Vitamin K 4.5µg 1.8µg 2%
Fructose 0g 0.7g 1%
Net carbs 0.64g 17.12g N/A
Sugar 0.31g 4.18g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.031mg 0%
Threonine 0.467mg 0.083mg 0%
Isoleucine 0.565mg 0.055mg 0%
Leucine 0.913mg 0.092mg 0%
Lysine 0.767mg 0.066mg 0%
Methionine 0.319mg 0.029mg 0%
Phenylalanine 0.572mg 0.089mg 0%
Valine 0.722mg 0.086mg 0%
Histidine 0.26mg 0.031mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Omelette
31%
Sweet potato
Minerals Daily Need Coverage Score
37%
Omelette
20%
Sweet potato

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 100mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 3.301g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.8)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 3.87g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 70)
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.
Which food is richer in vitamins?
?
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.