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  6. Omelette vs. Swiss cheese

Omelette vs. Swiss cheese — In-Depth Nutrition Comparison

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Significant differences between Omelette and Swiss cheese

  • Omelette is richer in Choline, Vitamin B5, and Iron, while Swiss cheese is higher in Vitamin B12, Calcium, Phosphorus, Zinc, and Vitamin A RAE.
  • Swiss cheese covers your daily Vitamin B12 needs 96% more than Omelette.
  • Omelette has 16 times more Choline than Swiss cheese. Omelette has 247.6mg of Choline, while Swiss cheese has 15.5mg.
  • Swiss cheese is lower in Cholesterol.

Specific food types used in this comparison are Egg, whole, cooked, omelet and Cheese, swiss.

Infographic

Omelette vs Swiss cheese 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
4
:
6
Swiss cheese
Swiss cheese
Contains more Iron +1038.5%
Contains more Potassium +62.5%
Contains less Sodium -17.1%
Contains more Copper +34%
Contains more Calcium +1754.2%
Contains more Magnesium +200%
Contains more Phosphorus +243.7%
Contains more Zinc +300.9%
Contains more Selenium +16.3%
Equal in Manganese - 0.026
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Contains more Iron +1038.5%
Contains more Potassium +62.5%
Contains less Sodium -17.1%
Contains more Copper +34%
Contains more Calcium +1754.2%
Contains more Magnesium +200%
Contains more Phosphorus +243.7%
Contains more Zinc +300.9%
Contains more Selenium +16.3%
Equal in Manganese - 0.026

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
:
2
Swiss cheese
Swiss cheese
Contains more Vitamin E +115%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +209.1%
Contains more Vitamin B2 +27.8%
Contains more Vitamin B5 +265.2%
Contains more Vitamin B6 +101.4%
Contains more Folate +290%
Contains more Vitamin K +221.4%
Contains more Vitamin A +69.7%
Contains more Vitamin B12 +302.6%
Equal in Vitamin B3 - 0.064
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%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Contains more Vitamin E +115%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +209.1%
Contains more Vitamin B2 +27.8%
Contains more Vitamin B5 +265.2%
Contains more Vitamin B6 +101.4%
Contains more Folate +290%
Contains more Vitamin K +221.4%
Contains more Vitamin A +69.7%
Contains more Vitamin B12 +302.6%
Equal in Vitamin B3 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
1
:
4
Swiss cheese
Swiss cheese
Contains more Water +102.3%
Contains more Protein +155.1%
Contains more Fats +165.8%
Contains more Carbs +125%
Contains more Other +198%
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more Water +102.3%
Contains more Protein +155.1%
Contains more Fats +165.8%
Contains more Carbs +125%
Contains more Other +198%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Swiss cheese
Swiss cheese
Contains less Saturated Fat -81.8%
Contains more Polyunsaturated fat +102.2%
Contains more Monounsaturated Fat +66.1%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Contains less Saturated Fat -81.8%
Contains more Polyunsaturated fat +102.2%
Contains more Monounsaturated Fat +66.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Swiss cheese Opinion
Net carbs 0.64g 1.44g Swiss cheese
Protein 10.57g 26.96g Swiss cheese
Fats 11.66g 30.99g Swiss cheese
Carbs 0.64g 1.44g Swiss cheese
Calories 154kcal 393kcal Swiss cheese
Sugar 0.31g 0g Swiss cheese
Calcium 48mg 890mg Swiss cheese
Iron 1.48mg 0.13mg Omelette
Magnesium 11mg 33mg Swiss cheese
Phosphorus 167mg 574mg Swiss cheese
Potassium 117mg 72mg Omelette
Sodium 155mg 187mg Omelette
Zinc 1.09mg 4.37mg Swiss cheese
Copper 0.063mg 0.047mg Omelette
Manganese 0.024mg 0.026mg Swiss cheese
Selenium 25.8µg 30µg Swiss cheese
Vitamin A 617IU 1047IU Swiss cheese
Vitamin A RAE 172µg 288µg Swiss cheese
Vitamin E 1.29mg 0.6mg Omelette
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin B1 0.034mg 0.011mg Omelette
Vitamin B2 0.386mg 0.302mg Omelette
Vitamin B3 0.064mg 0.064mg
Vitamin B5 1.289mg 0.353mg Omelette
Vitamin B6 0.143mg 0.071mg Omelette
Folate 39µg 10µg Omelette
Vitamin B12 0.76µg 3.06µg Swiss cheese
Vitamin K 4.5µg 1.4µg Omelette
Tryptophan 0.14mg 0.401mg Swiss cheese
Threonine 0.467mg 1.038mg Swiss cheese
Isoleucine 0.565mg 1.537mg Swiss cheese
Leucine 0.913mg 2.959mg Swiss cheese
Lysine 0.767mg 2.585mg Swiss cheese
Methionine 0.319mg 0.784mg Swiss cheese
Phenylalanine 0.572mg 1.662mg Swiss cheese
Valine 0.722mg 2.139mg Swiss cheese
Histidine 0.26mg 1.065mg Swiss cheese
Cholesterol 313mg 93mg Swiss cheese
Trans Fat 0.709g 0.987g Omelette
Saturated Fat 3.319g 18.227g Omelette
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0.018g Swiss cheese
Monounsaturated Fat 4.843g 8.046g Swiss cheese
Polyunsaturated fat 2.712g 1.341g Omelette
Omega-6 - Eicosadienoic acid 0.015g 0.007g Omelette
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Swiss cheese
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
48%
Swiss cheese
Minerals Daily Need Coverage Score
37%
Omelette
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.31g)
Which food is lower in Cholesterol?
Swiss cheese
Swiss cheese is lower in Cholesterol (difference - 220mg)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 14.908g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2.6)
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.