Omelette vs. Wafer — In-Depth Nutrition Comparison

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What are the differences between omelette and wafer?

Omelette is higher in choline, selenium, vitamin B12, and vitamin B5, yet wafer is higher in copper, iron, manganese, and vitamin B3.
Omelette's daily need coverage for cholesterol is 104% more.
Omelette has 17 times more choline than wafer. While omelette has 247.6mg of choline, wafer has only 14.3mg.
The amount of cholesterol in wafer is lower.
The glycemic index of omelette is lower.

We used Egg, whole, cooked, omelet and Cookies, chocolate wafers types in this article.

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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.

Omelette

Wafer

Contains more CalciumCalcium	+54.8%
Contains more PhosphorusPhosphorus	+26.5%
Contains less SodiumSodium	-73.3%
Contains more SeleniumSelenium	+352.6%

Contains more MagnesiumMagnesium	+381.8%
Contains more PotassiumPotassium	+79.5%
Contains more IronIron	+170.9%
Contains more CopperCopper	+634.9%
Contains more ManganeseManganese	+2800%

~equal in Zinc ~1.09mg

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.

Omelette

Wafer

Contains more Vitamin AVitamin A	+5633.3%
Contains more Vitamin EVitamin E	+79.2%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+45.1%
Contains more Vitamin B5Vitamin B5	+238.3%
Contains more Vitamin B6Vitamin B6	+180.4%
Contains more Vitamin B12Vitamin B12	+744.4%
Contains more Vitamin KVitamin K	+87.5%
Contains more CholineCholine	+1631.5%

Contains more Vitamin B1Vitamin B1	+497.1%
Contains more Vitamin B3Vitamin B3	+4365.6%
Contains more FolateFolate	+20.5%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	313mg	2mg	104%
Copper	0.063mg	0.463mg	44%
Choline	247.6mg	14.3mg	42%
Selenium	25.8µg	5.7µg	37%
Iron	1.48mg	4.01mg	32%
Manganese	0.024mg	0.696mg	29%
Vitamin B12	0.76µg	0.09µg	28%
Carbs	0.64g	72.7g	24%
Vitamin A	172µg	3µg	19%
Vitamin B5	1.289mg	0.381mg	18%
Sodium	155mg	580mg	18%
Vitamin B3	0.064mg	2.858mg	17%
Vitamin B1	0.034mg	0.203mg	14%
Calories	154kcal	433kcal	14%
Fiber	0g	3.4g	14%
Polyunsaturated fat	2.712g	4.153g	10%
Magnesium	11mg	53mg	10%
Vitamin B2	0.386mg	0.266mg	9%
Vitamin D	1.7µg	0µg	9%
Vitamin D	69IU	0IU	9%
Protein	10.57g	6.6g	8%
Vitamin B6	0.143mg	0.051mg	7%
Phosphorus	167mg	132mg	5%
Fats	11.66g	14.2g	4%
Saturated fat	3.319g	4.241g	4%
Vitamin E	1.29mg	0.72mg	4%
Potassium	117mg	210mg	3%
Caffeine	0mg	10mg	3%
Calcium	48mg	31mg	2%
Vitamin K	4.5µg	2.4µg	2%
Folate	39µg	47µg	2%
Net carbs	0.64g	69.3g	N/A
Sugar	0.31g	37.43g	N/A
Zinc	1.09mg	1.09mg	0%
Trans fat	0.709g		N/A
Monounsaturated fat	4.843g	4.865g	0%
Tryptophan	0.14mg	0.096mg	0%
Threonine	0.467mg	0.22mg	0%
Isoleucine	0.565mg	0.261mg	0%
Leucine	0.913mg	0.447mg	0%
Lysine	0.767mg	0.281mg	0%
Methionine	0.319mg	0.105mg	0%
Phenylalanine	0.572mg	0.308mg	0%
Valine	0.722mg	0.323mg	0%
Histidine	0.26mg	0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0.049g	0.002g	N/A
Omega-3 - DPA	0.006g	0g	N/A
Omega-6 - Eicosadienoic acid	0.015g		N/A