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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.
  • 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.
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% 37% 26% 51% 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% 63% 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 +69.7%
Contains more Vitamin B12Vitamin B12 +302.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.064mg

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%

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 Cholesterol ok
Lower in Sugar 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
Calories 154kcal 393kcal Swiss cheese
Protein 10.57g 26.96g Swiss cheese
Fats 11.66g 30.99g Swiss cheese
Net carbs 0.64g 1.44g Swiss cheese
Carbs 0.64g 1.44g Swiss cheese
Cholesterol 313mg 93mg Swiss cheese
Vitamin D 69IU 0IU Omelette
Magnesium 11mg 33mg Swiss cheese
Calcium 48mg 890mg Swiss cheese
Potassium 117mg 72mg Omelette
Iron 1.48mg 0.13mg Omelette
Sugar 0.31g 0g Swiss cheese
Copper 0.063mg 0.047mg Omelette
Zinc 1.09mg 4.37mg Swiss cheese
Phosphorus 167mg 574mg Swiss cheese
Sodium 155mg 187mg Omelette
Vitamin A 617IU 1047IU Swiss cheese
Vitamin A 172µg 288µg Swiss cheese
Vitamin E 1.29mg 0.6mg Omelette
Vitamin D 1.7µg 0µg Omelette
Manganese 0.024mg 0.026mg Swiss cheese
Selenium 25.8µg 30µg Swiss cheese
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
Vitamin B12 0.76µg 3.06µg Swiss cheese
Vitamin K 4.5µg 1.4µg Omelette
Folate 39µg 10µg Omelette
Trans Fat 0.709g 0.987g Omelette
Choline 247.6mg 15.5mg Omelette
Saturated Fat 3.319g 18.227g Omelette
Monounsaturated Fat 4.843g 8.046g Swiss cheese
Polyunsaturated fat 2.712g 1.341g 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
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - DPA 0.006g 0.018g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese
Omega-6 - Eicosadienoic acid 0.015g 0.007g Omelette
Omega-6 - Linoleic acid 0.734g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Swiss cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Omelette
45%
Swiss cheese
Minerals Daily Need Coverage Score
37%
Omelette
87%
Swiss cheese

Comparison summary

Which food is lower in Cholesterol?
Swiss cheese
Swiss cheese is lower in Cholesterol (difference - 220mg)
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.31g)
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.