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Omelette vs. Veggie burger — In-Depth Nutrition Comparison

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What are the differences between omelette and veggie burgers?

  • Omelette is higher in choline and vitamin B5, yet veggie burgers are higher in vitamin B1, vitamin B12, manganese, vitamin B3, folate, and fiber.
  • Veggie burgers' daily need coverage for vitamin B1 is 218% more.
  • Omelette has 63 times more cholesterol than veggie burgers. While omelette has 313mg of cholesterol, veggie burgers have only 5mg.
  • The glycemic index of omelette is lower.

We used Egg, whole, cooked, omelet and Veggie burgers or soyburgers, unprepared types in this article.

Infographic

Omelette vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains less SodiumSodium -72.8%
Contains more SeleniumSelenium +14.2%
Contains more MagnesiumMagnesium +409.1%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +184.6%
Contains more IronIron +62.8%
Contains more CopperCopper +217.5%
Contains more ZincZinc +15.6%
Contains more PhosphorusPhosphorus +23.4%
Contains more ManganeseManganese +3862.5%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +17100%
Contains more Vitamin EVitamin E +460.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +58.2%
Contains more Vitamin B5Vitamin B5 +346%
Contains more CholineCholine +1176.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +7697.1%
Contains more Vitamin B3Vitamin B3 +5764.1%
Contains more Vitamin B6Vitamin B6 +111.9%
Contains more Vitamin B12Vitamin B12 +164.5%
Contains more FolateFolate +217.9%
~equal in Vitamin K ~4.2µg

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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more FatsFats +85.1%
Contains more WaterWater +24.4%
Contains more ProteinProtein +48.5%
Contains more CarbsCarbs +2129.7%
Contains more OtherOther +152%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +172.4%
Contains more Poly. FatPolyunsaturated fat +34.1%
Contains less Sat. FatSaturated fat -56.6%

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
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +19.2%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Maltose ~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 Veggie burger
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Omelette Veggie burger DV% diff.
Vitamin B1 0.034mg 2.651mg 218%
Cholesterol 313mg 5mg 103%
Vitamin B12 0.76µg 2.01µg 52%
Choline 247.6mg 19.4mg 41%
Manganese 0.024mg 0.951mg 40%
Vitamin B3 0.064mg 3.753mg 23%
Folate 39µg 124µg 21%
Vitamin B5 1.289mg 0.289mg 20%
Fiber 0g 4.9g 20%
Vitamin A 172µg 1µg 19%
Sodium 155mg 569mg 18%
Copper 0.063mg 0.2mg 15%
Vitamin B6 0.143mg 0.303mg 12%
Iron 1.48mg 2.41mg 12%
Vitamin B2 0.386mg 0.244mg 11%
Magnesium 11mg 56mg 11%
Protein 10.57g 15.7g 10%
Saturated fat 3.319g 1.44g 9%
Calcium 48mg 136mg 9%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Monounsaturated fat 4.843g 1.778g 8%
Fats 11.66g 6.3g 8%
Vitamin E 1.29mg 0.23mg 7%
Selenium 25.8µg 22.6µg 6%
Phosphorus 167mg 206mg 6%
Potassium 117mg 333mg 6%
Carbs 0.64g 14.27g 5%
Polyunsaturated fat 2.712g 2.023g 5%
Vitamin C 0mg 4.5mg 5%
Zinc 1.09mg 1.26mg 2%
Starch 5.78g 2%
Calories 154kcal 177kcal 1%
Net carbs 0.64g 9.37g N/A
Sugar 0.31g 1.07g N/A
Vitamin K 4.5µg 4.2µg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.162mg 0%
Threonine 0.467mg 0.605mg 0%
Isoleucine 0.565mg 0.78mg 0%
Leucine 0.913mg 1.399mg 0%
Lysine 0.767mg 1.004mg 0%
Methionine 0.319mg 0.291mg 0%
Phenylalanine 0.572mg 0.885mg 0%
Valine 0.722mg 0.89mg 0%
Histidine 0.26mg 0.465mg 0%
Fructose 0g 0.13g 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
37%
Omelette
71%
Veggie burger

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 308mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 1.879g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $1)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 414mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 59)
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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.