Omelette vs. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) — In-Depth Nutrition Comparison
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What are the main differences between omelette and tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
- Omelette is richer in choline, vitamin B12, selenium, vitamin B2, vitamin B5, and vitamin A, yet tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is richer in manganese, copper, and calcium.
- Omelette's daily need coverage for cholesterol is 104% higher.
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains less cholesterol.
We used Egg, whole, cooked, omelet and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) types in this comparison.
Infographic
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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.
| Contains more ZincZinc | +31.3% |
| Contains more PhosphorusPhosphorus | +38% |
| Contains more SeleniumSelenium | +160.6% |
| Contains more MagnesiumMagnesium | +236.4% |
| Contains more CalciumCalcium | +318.8% |
| Contains more PotassiumPotassium | +26.5% |
| Contains more CopperCopper | +238.1% |
| Contains less SodiumSodium | -92.3% |
| Contains more ManganeseManganese | +2504.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +12800% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +512.7% |
| Contains more Vitamin B5Vitamin B5 | +1071.8% |
| Contains more Vitamin B6Vitamin B6 | +101.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +87.5% |
| Contains more FolateFolate | +105.3% |
| Contains more CholineCholine | +781.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +76.5% |
| Contains more Vitamin B3Vitamin B3 | +57.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
9.04 g
Fats:
4.17 g
Carbs:
2.85 g
Water:
82.93 g
Other:
1.01 g
| Contains more ProteinProtein | +16.9% |
| Contains more FatsFats | +179.6% |
| Contains more CarbsCarbs | +345.3% |
~equal in
Water
~82.93g
~equal in
Other
~1.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.319 g
Monounsaturated Fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
Saturated Fat:
Sat. Fat
0.793 g
Monounsaturated Fat:
Mono. Fat
1.127 g
Polyunsaturated fat:
Poly. Fat
1.649 g
| Contains more Mono. FatMonounsaturated Fat | +329.7% |
| Contains more Poly. FatPolyunsaturated fat | +64.5% |
| Contains less Sat. FatSaturated Fat | -76.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 154kcal | 78kcal |
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| Protein | 10.57g | 9.04g |
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| Fats | 11.66g | 4.17g |
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| Vitamin C | 0mg | 0.2mg |
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| Net carbs | 0.64g | 1.95g |
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| Carbs | 0.64g | 2.85g |
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| Cholesterol | 313mg | 0mg |
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| Vitamin D | 69IU | 0IU |
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| Magnesium | 11mg | 37mg |
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| Calcium | 48mg | 201mg |
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| Potassium | 117mg | 148mg |
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| Iron | 1.48mg | 1.61mg |
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| Sugar | 0.31g | 0.6g |
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| Fiber | 0g | 0.9g |
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| Copper | 0.063mg | 0.213mg |
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| Zinc | 1.09mg | 0.83mg |
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| Phosphorus | 167mg | 121mg |
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| Sodium | 155mg | 12mg |
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| Vitamin A | 617IU | 0IU |
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| Vitamin A | 172µg | 0µg |
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| Vitamin E | 1.29mg | 0.01mg |
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| Vitamin D | 1.7µg | 0µg |
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| Manganese | 0.024mg | 0.625mg |
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| Selenium | 25.8µg | 9.9µg |
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| Vitamin B1 | 0.034mg | 0.06mg |
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| Vitamin B2 | 0.386mg | 0.063mg |
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| Vitamin B3 | 0.064mg | 0.101mg |
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| Vitamin B5 | 1.289mg | 0.11mg |
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| Vitamin B6 | 0.143mg | 0.071mg |
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| Vitamin B12 | 0.76µg | 0µg |
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| Vitamin K | 4.5µg | 2.4µg |
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| Folate | 39µg | 19µg |
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| Trans Fat | 0.709g | 0g |
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| Choline | 247.6mg | 28.1mg |
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| Saturated Fat | 3.319g | 0.793g |
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| Monounsaturated Fat | 4.843g | 1.127g |
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| Polyunsaturated fat | 2.712g | 1.649g |
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| Tryptophan | 0.14mg | 0.123mg |
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| Threonine | 0.467mg | 0.411mg |
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| Isoleucine | 0.565mg | 0.444mg |
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| Leucine | 0.913mg | 0.728mg |
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| Lysine | 0.767mg | 0.462mg |
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| Methionine | 0.319mg | 0.11mg |
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| Phenylalanine | 0.572mg | 0.437mg |
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| Valine | 0.722mg | 0.455mg |
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| Histidine | 0.26mg | 0.225mg |
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| Omega-3 - DHA | 0.049g |
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| Omega-3 - DPA | 0.006g |
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| Omega-6 - Eicosadienoic acid | 0.015g | 0.003g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
7%
Minerals Daily Need Coverage Score
37%
44%
Comparison summary
Which food is lower in Cholesterol?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains less Sodium (difference - 143mg)
Which food is lower in Saturated Fat?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Saturated Fat (difference - 2.526g)
Which food is lower in glycemic index?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in glycemic index (difference - 0)
Which food is cheaper?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is cheaper (difference - $1)
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 0.29g)
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.