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Omelette vs. Taco salad — In-Depth Nutrition Comparison

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Summary of differences between omelette and taco salad

  • Omelette has more selenium, choline, vitamin B12, vitamin B2, phosphorus, vitamin B5, and vitamin A, while taco salad has more vitamin B3.
  • Omelette covers your daily need for cholesterol, 97% more than taco salad.
  • Omelette contains 12 times more selenium than taco salad. While omelette contains 25.8µg of selenium, taco salad contains only 2.2µg.
  • The amount of cholesterol in taco salad is lower.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Fast foods, taco salad.

Infographic

Omelette vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more IronIron +28.7%
Contains more PhosphorusPhosphorus +131.9%
Contains less SodiumSodium -59.7%
Contains more SeleniumSelenium +1072.7%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +102.1%
Contains more PotassiumPotassium +79.5%
Contains more CopperCopper +79.4%
Contains more ZincZinc +24.8%
Contains more ManganeseManganese +595.8%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B5Vitamin B5 +89.6%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin B12Vitamin B12 +137.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +962.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +1837.5%
~equal in Folate ~42µg

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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +58.2%
Contains more FatsFats +56.3%
Contains more CarbsCarbs +1760.9%
Contains more OtherOther +60%
~equal in Water ~72.35g

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains more Mono. FatMonounsaturated fat +85.8%
Contains more Poly. FatPolyunsaturated fat +207.1%
~equal in Saturated fat ~3.446g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Taco salad DV% diff.
Cholesterol 313mg 22mg 97%
Selenium 25.8µg 2.2µg 43%
Choline 247.6mg 23.3mg 41%
Vitamin A 172µg 19%
Vitamin B12 0.76µg 0.32µg 18%
Vitamin B2 0.386mg 0.18mg 16%
Phosphorus 167mg 72mg 14%
Polyunsaturated fat 2.712g 0.883g 12%
Vitamin B5 1.289mg 0.68mg 12%
Sodium 155mg 385mg 10%
Vitamin E 1.29mg 9%
Vitamin D 1.7µg 9%
Vitamin D 69IU 9%
Protein 10.57g 6.68g 8%
Vitamin B3 0.064mg 1.24mg 7%
Monounsaturated fat 4.843g 2.606g 6%
Copper 0.063mg 0.113mg 6%
Manganese 0.024mg 0.167mg 6%
Fats 11.66g 7.46g 6%
Calcium 48mg 97mg 5%
Vitamin K 4.5µg 4%
Iron 1.48mg 1.15mg 4%
Magnesium 11mg 26mg 4%
Carbs 0.64g 11.91g 4%
Potassium 117mg 210mg 3%
Vitamin B6 0.143mg 0.11mg 3%
Vitamin C 0mg 1.8mg 2%
Zinc 1.09mg 1.36mg 2%
Saturated fat 3.319g 3.446g 1%
Calories 154kcal 141kcal 1%
Folate 39µg 42µg 1%
Vitamin B1 0.034mg 0.05mg 1%
Net carbs 0.64g 11.91g N/A
Sugar 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.075mg 0%
Threonine 0.467mg 0.254mg 0%
Isoleucine 0.565mg 0.311mg 0%
Leucine 0.913mg 0.549mg 0%
Lysine 0.767mg 0.486mg 0%
Methionine 0.319mg 0.145mg 0%
Phenylalanine 0.572mg 0.277mg 0%
Valine 0.722mg 0.343mg 0%
Histidine 0.26mg 0.201mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Taco salad
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
45%
Omelette
18%
Taco salad
Minerals Daily Need Coverage Score
37%
Omelette
30%
Taco salad

Comparison summary

Which food is lower in Cholesterol?
Taco salad
Taco salad is lower in Cholesterol (difference - 291mg)
Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 0.31g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $1)
Which food is richer in minerals?
Taco salad
Taco salad is relatively richer in minerals
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 230mg)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 0.127g)
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

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.