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Omelette vs. Walnut oil — In-Depth Nutrition Comparison

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How are omelette and walnut oil different?

  • Omelette is higher than walnut oil in selenium, choline, vitamin B12, vitamin B2, vitamin B5, phosphorus, iron, and vitamin A.
  • Omelette covers your daily need for cholesterol, 104% more than walnut oil.
  • Walnut oil is lower in cholesterol.

Egg, whole, cooked, omelet and Oil, walnut types were used in this article.

Infographic

Omelette vs Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +222.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +61800%
Contains more Vitamin KVitamin K +233.3%
~equal in Vitamin C ~0mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +757.6%

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -63.5%
Contains more Mono. FatMonounsaturated fat +370.8%
Contains more Poly. FatPolyunsaturated fat +2234.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Walnut oil DV% diff.
Polyunsaturated fat 2.712g 63.3g 404%
Fats 11.66g 100g 136%
Cholesterol 313mg 0mg 104%
Selenium 25.8µg 0µg 47%
Monounsaturated fat 4.843g 22.8g 45%
Choline 247.6mg 0.4mg 45%
Calories 154kcal 884kcal 37%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0mg 30%
Vitamin B5 1.289mg 0mg 26%
Saturated fat 3.319g 9.1g 26%
Phosphorus 167mg 0mg 24%
Protein 10.57g 0g 21%
Vitamin A 172µg 0µg 19%
Iron 1.48mg 0mg 19%
Vitamin B6 0.143mg 0mg 11%
Zinc 1.09mg 0mg 10%
Folate 39µg 0µg 10%
Vitamin D 1.7µg 0µg 9%
Vitamin K 4.5µg 15µg 9%
Vitamin D 69IU 0IU 9%
Sodium 155mg 0mg 7%
Copper 0.063mg 0mg 7%
Vitamin E 1.29mg 0.4mg 6%
Calcium 48mg 0mg 5%
Vitamin B1 0.034mg 0mg 3%
Magnesium 11mg 0mg 3%
Potassium 117mg 0mg 3%
Manganese 0.024mg 1%
Carbs 0.64g 0g 0%
Net carbs 0.64g 0g N/A
Sugar 0.31g 0g N/A
Vitamin B3 0.064mg 0mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0mg 0%
Threonine 0.467mg 0mg 0%
Isoleucine 0.565mg 0mg 0%
Leucine 0.913mg 0mg 0%
Lysine 0.767mg 0mg 0%
Methionine 0.319mg 0mg 0%
Phenylalanine 0.572mg 0mg 0%
Valine 0.722mg 0mg 0%
Histidine 0.26mg 0mg 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 Walnut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
4%
Walnut oil
Minerals Daily Need Coverage Score
37%
Omelette
0%
Walnut oil

Comparison summary

Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 155mg)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $1)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 5.781g)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.