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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, iron, and vitamin D, while Swiss cheese is higher in vitamin B12, calcium, phosphorus, and zinc.
  • Swiss cheese covers your daily vitamin B12 needs 96% more than omelette.
  • Swiss cheese is lower in cholesterol.
  • Swiss cheese has a higher glycemic index (27) than omelette (0).

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.
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +62.5%
Contains more IronIron +1038.5%
Contains more CopperCopper +34%
Contains less SodiumSodium -17.1%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1754.2%
Contains more ZincZinc +300.9%
Contains more PhosphorusPhosphorus +243.7%
Contains more SeleniumSelenium +16.3%
~equal in Manganese ~0.026mg

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin EVitamin E +115%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +209.1%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B5Vitamin B5 +265.2%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin KVitamin K +221.4%
Contains more FolateFolate +290%
Contains more CholineCholine +1497.4%
Contains more Vitamin AVitamin A +67.4%
Contains more Vitamin B12Vitamin B12 +302.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.064mg

All nutrients comparison - raw data values

Nutrient Omelette Swiss cheese DV% diff.
Vitamin B12 0.76µg 3.06µg 96%
Calcium 48mg 890mg 84%
Cholesterol 313mg 93mg 73%
Saturated fat 3.319g 18.227g 68%
Phosphorus 167mg 574mg 58%
Choline 247.6mg 15.5mg 42%
Protein 10.57g 26.96g 33%
Fats 11.66g 30.99g 30%
Zinc 1.09mg 4.37mg 30%
Vitamin B5 1.289mg 0.353mg 19%
Iron 1.48mg 0.13mg 17%
Vitamin A 172µg 288µg 13%
Calories 154kcal 393kcal 12%
Vitamin D 69IU 0IU 9%
Polyunsaturated fat 2.712g 1.341g 9%
Vitamin D 1.7µg 0µg 9%
Selenium 25.8µg 30µg 8%
Monounsaturated fat 4.843g 8.046g 8%
Folate 39µg 10µg 7%
Vitamin B2 0.386mg 0.302mg 6%
Vitamin B6 0.143mg 0.071mg 6%
Magnesium 11mg 33mg 5%
Vitamin E 1.29mg 0.6mg 5%
Vitamin K 4.5µg 1.4µg 3%
Vitamin B1 0.034mg 0.011mg 2%
Copper 0.063mg 0.047mg 2%
Sodium 155mg 187mg 1%
Potassium 117mg 72mg 1%
Carbs 0.64g 1.44g 0%
Net carbs 0.64g 1.44g N/A
Sugar 0.31g 0g N/A
Manganese 0.024mg 0.026mg 0%
Vitamin B3 0.064mg 0.064mg 0%
Trans fat 0.709g 0.987g N/A
Tryptophan 0.14mg 0.401mg 0%
Threonine 0.467mg 1.038mg 0%
Isoleucine 0.565mg 1.537mg 0%
Leucine 0.913mg 2.959mg 0%
Lysine 0.767mg 2.585mg 0%
Methionine 0.319mg 0.784mg 0%
Phenylalanine 0.572mg 1.662mg 0%
Valine 0.722mg 2.139mg 0%
Histidine 0.26mg 1.065mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.006g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.015g 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
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 WaterWater +102.3%
Contains more ProteinProtein +155.1%
Contains more FatsFats +165.8%
Contains more CarbsCarbs +125%
Contains more OtherOther +198%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Poly. FatPolyunsaturated fat +102.2%
Contains more Mono. FatMonounsaturated fat +66.1%

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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.