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Omelette vs. Watercress — In-Depth Nutrition Comparison

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Differences between omelette and watercress

  • Omelette is higher in selenium, choline, vitamin B12, vitamin B2, and vitamin B5; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 205% higher.
  • Omelette has a lower glycemic index (0) than watercress (32).

The food types used in this comparison are Egg, whole, cooked, omelet and Watercress, raw.

Infographic

Omelette vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +640%
Contains more ZincZinc +890.9%
Contains more PhosphorusPhosphorus +178.3%
Contains more SeleniumSelenium +2766.7%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +182.1%
Contains more CopperCopper +22.2%
Contains less SodiumSodium -73.5%
Contains more ManganeseManganese +916.7%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +29%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +221.7%
Contains more Vitamin B5Vitamin B5 +315.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +333.3%
Contains more CholineCholine +2651.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more Vitamin KVitamin K +5455.6%
~equal in Vitamin A ~160µg
~equal in Vitamin B6 ~0.129mg

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +359.6%
Contains more FatsFats +11560%
Contains more CarbsCarbs +101.6%
Contains more WaterWater +24.9%
Contains more OtherOther +20%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +60437.5%
Contains more Poly. FatPolyunsaturated fat +7648.6%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Watercress DV% diff.
Vitamin K 4.5µg 250µg 205%
Cholesterol 313mg 0mg 104%
Vitamin C 0mg 43mg 48%
Selenium 25.8µg 0.9µg 45%
Choline 247.6mg 9mg 43%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.12mg 20%
Vitamin B5 1.289mg 0.31mg 20%
Fats 11.66g 0.1g 18%
Polyunsaturated fat 2.712g 0.035g 18%
Protein 10.57g 2.3g 17%
Iron 1.48mg 0.2mg 16%
Phosphorus 167mg 60mg 15%
Saturated fat 3.319g 0.027g 15%
Monounsaturated fat 4.843g 0.008g 12%
Manganese 0.024mg 0.244mg 10%
Zinc 1.09mg 0.11mg 9%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Folate 39µg 9µg 8%
Calories 154kcal 11kcal 7%
Calcium 48mg 120mg 7%
Potassium 117mg 330mg 6%
Vitamin B1 0.034mg 0.09mg 5%
Sodium 155mg 41mg 5%
Vitamin E 1.29mg 1mg 2%
Magnesium 11mg 21mg 2%
Copper 0.063mg 0.077mg 2%
Fiber 0g 0.5g 2%
Vitamin B3 0.064mg 0.2mg 1%
Vitamin B6 0.143mg 0.129mg 1%
Vitamin A 172µg 160µg 1%
Net carbs 0.64g 0.79g N/A
Carbs 0.64g 1.29g 0%
Sugar 0.31g 0.2g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.03mg 0%
Threonine 0.467mg 0.133mg 0%
Isoleucine 0.565mg 0.093mg 0%
Leucine 0.913mg 0.166mg 0%
Lysine 0.767mg 0.134mg 0%
Methionine 0.319mg 0.02mg 0%
Phenylalanine 0.572mg 0.114mg 0%
Valine 0.722mg 0.137mg 0%
Histidine 0.26mg 0.04mg 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 Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
37%
Omelette
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 114mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 3.292g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Omelette
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.

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.