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Omelette vs. Tomato paste — In-Depth Nutrition Comparison

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What are the main differences between omelette and tomato paste?

  • Omelette is richer in choline, selenium, vitamin B12, and vitamin B5, yet tomato paste is richer in copper, potassium, vitamin C, vitamin E, and vitamin B3.
  • Omelette's daily need coverage for cholesterol is 104% higher.
  • Tomato paste contains less cholesterol.
  • Omelette has a lower glycemic index than tomato paste.

We used Egg, whole, cooked, omelet and Tomato products, canned, paste, without salt added types in this comparison.

Infographic

Omelette vs Tomato paste 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.
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CalciumCalcium +33.3%
Contains more ZincZinc +73%
Contains more PhosphorusPhosphorus +101.2%
Contains more SeleniumSelenium +386.8%
Contains more MagnesiumMagnesium +281.8%
Contains more PotassiumPotassium +766.7%
Contains more IronIron +101.4%
Contains more CopperCopper +479.4%
Contains less SodiumSodium -61.9%
Contains more ManganeseManganese +1158.3%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin AVitamin A +126.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +152.3%
Contains more Vitamin B5Vitamin B5 +807.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +225%
Contains more CholineCholine +543.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B3Vitamin B3 +4706.3%
Contains more Vitamin B6Vitamin B6 +51%
Contains more Vitamin KVitamin K +153.3%

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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +144.7%
Contains more FatsFats +2380.9%
Contains more CarbsCarbs +2854.7%
Contains more OtherOther +180%
~equal in Water ~73.5g

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +7128.4%
Contains more Poly. FatPolyunsaturated fat +1595%
Contains less Sat. FatSaturated fat -97%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1754.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Tomato paste DV% diff.
Cholesterol 313mg 0mg 104%
Choline 247.6mg 38.5mg 38%
Selenium 25.8µg 5.3µg 37%
Copper 0.063mg 0.365mg 34%
Vitamin B12 0.76µg 0µg 32%
Potassium 117mg 1014mg 26%
Vitamin C 0mg 21.9mg 24%
Vitamin B5 1.289mg 0.142mg 23%
Vitamin E 1.29mg 4.3mg 20%
Iron 1.48mg 2.98mg 19%
Vitamin B3 0.064mg 3.076mg 19%
Vitamin B2 0.386mg 0.153mg 18%
Polyunsaturated fat 2.712g 0.16g 17%
Fats 11.66g 0.47g 17%
Fiber 0g 4.1g 16%
Saturated fat 3.319g 0.1g 15%
Protein 10.57g 4.32g 13%
Monounsaturated fat 4.843g 0.067g 12%
Manganese 0.024mg 0.302mg 12%
Phosphorus 167mg 83mg 12%
Vitamin A 172µg 76µg 11%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Folate 39µg 12µg 7%
Fructose 0g 5.85g 7%
Magnesium 11mg 42mg 7%
Carbs 0.64g 18.91g 6%
Vitamin K 4.5µg 11.4µg 6%
Vitamin B6 0.143mg 0.216mg 6%
Calories 154kcal 82kcal 4%
Sodium 155mg 59mg 4%
Zinc 1.09mg 0.63mg 4%
Vitamin B1 0.034mg 0.06mg 2%
Calcium 48mg 36mg 1%
Net carbs 0.64g 14.81g N/A
Sugar 0.31g 12.18g N/A
Starch 0.22g 0%
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.031mg 0%
Threonine 0.467mg 0.133mg 0%
Isoleucine 0.565mg 0.089mg 0%
Leucine 0.913mg 0.124mg 0%
Lysine 0.767mg 0.134mg 0%
Methionine 0.319mg 0.027mg 0%
Phenylalanine 0.572mg 0.13mg 0%
Valine 0.722mg 0.088mg 0%
Histidine 0.26mg 0.071mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g 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 Tomato paste
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
31%
Tomato paste
Minerals Daily Need Coverage Score
37%
Omelette
49%
Tomato paste

Comparison summary

Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 3.219g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $1)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 11.87g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 45)
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.
Which food is richer in vitamins?
?
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.

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.