Omelette vs. Sweet roll — In-Depth Nutrition Comparison

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What are the main differences between omelette and sweet roll?

Omelette is richer in choline, vitamin B12, vitamin B5, selenium, phosphorus, and vitamin D, yet sweet roll is richer in vitamin B1, vitamin B3, and manganese.
Omelette's daily need coverage for cholesterol is 82% higher.
Sweet roll contains less cholesterol.
Omelette has a lower glycemic index than sweet roll.

We used Egg, whole, cooked, omelet and Sweet rolls, cinnamon, commercially prepared with raisins types in this comparison.

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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.

Omelette

Sweet roll

Contains more ZincZinc	+84.7%
Contains more PhosphorusPhosphorus	+119.7%
Contains less SodiumSodium	-49%
Contains more SeleniumSelenium	+51.8%

Contains more MagnesiumMagnesium	+54.5%
Contains more CalciumCalcium	+50%
Contains more CopperCopper	+39.7%
Contains more ManganeseManganese	+1150%

~equal in Potassium ~111mg

~equal in Iron ~1.6mg

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

Sweet roll

Contains more Vitamin AVitamin A	+177.4%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+45.7%
Contains more Vitamin B5Vitamin B5	+217.5%
Contains more Vitamin B6Vitamin B6	+33.6%
Contains more Vitamin B12Vitamin B12	+442.9%
Contains more CholineCholine	+499.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+54.3%
Contains more Vitamin B1Vitamin B1	+852.9%
Contains more Vitamin B3Vitamin B3	+3625%
Contains more FolateFolate	+84.6%

~equal in Vitamin K ~4.4µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	313mg	66mg	82%
Choline	247.6mg	41.3mg	38%
Polyunsaturated fat	2.712g	7.473g	32%
Vitamin B12	0.76µg	0.14µg	26%
Vitamin B1	0.034mg	0.324mg	24%
Vitamin B5	1.289mg	0.406mg	18%
Carbs	0.64g	50.9g	17%
Selenium	25.8µg	17µg	16%
Vitamin B3	0.064mg	2.384mg	15%
Phosphorus	167mg	76mg	13%
Manganese	0.024mg	0.3mg	12%
Vitamin A	172µg	62µg	12%
Calories	154kcal	372kcal	11%
Fiber	0g	2.4g	10%
Protein	10.57g	6.2g	9%
Vitamin D	1.7µg	0µg	9%
Vitamin B2	0.386mg	0.265mg	9%
Vitamin D	69IU	0IU	9%
Folate	39µg	72µg	8%
Fats	11.66g	16.4g	7%
Sodium	155mg	304mg	6%
Vitamin E	1.29mg	1.99mg	5%
Zinc	1.09mg	0.59mg	5%
Copper	0.063mg	0.088mg	3%
Vitamin B6	0.143mg	0.107mg	3%
Vitamin C	0mg	2mg	2%
Iron	1.48mg	1.6mg	2%
Calcium	48mg	72mg	2%
Magnesium	11mg	17mg	1%
Saturated fat	3.319g	3.079g	1%
Net carbs	0.64g	48.5g	N/A
Potassium	117mg	111mg	0%
Sugar	0.31g	31.73g	N/A
Vitamin K	4.5µg	4.4µg	0%
Trans fat	0.709g		N/A
Monounsaturated fat	4.843g	4.797g	0%
Tryptophan	0.14mg	0.074mg	0%
Threonine	0.467mg	0.211mg	0%
Isoleucine	0.565mg	0.259mg	0%
Leucine	0.913mg	0.458mg	0%
Lysine	0.767mg	0.243mg	0%
Methionine	0.319mg	0.117mg	0%
Phenylalanine	0.572mg	0.3mg	0%
Valine	0.722mg	0.291mg	0%
Histidine	0.26mg	0.145mg	0%
Omega-3 - DHA	0.049g	0.004g	N/A
Omega-3 - DPA	0.006g	0g	N/A
Omega-6 - Eicosadienoic acid	0.015g		N/A