Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Omelette vs. Wheat — In-Depth Nutrition Comparison

Compare

What are the main differences between omelette and wheat ?

  • Omelette is richer in vitamin B12, yet wheat is richer in manganese, selenium, copper, phosphorus, vitamin B3, vitamin B1, magnesium, and zinc.
  • Wheat 's daily need coverage for manganese is 130% higher.
  • Omelette has a lower glycemic index than wheat .

We used Egg, whole, cooked, omelet and Wheat, durum types in this comparison.

Infographic

Omelette vs Wheat  infographic
Infographic link

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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +41.2%
Contains more MagnesiumMagnesium +1209.1%
Contains more PotassiumPotassium +268.4%
Contains more IronIron +137.8%
Contains more CopperCopper +777.8%
Contains more ZincZinc +281.7%
Contains more PhosphorusPhosphorus +204.2%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +12450%
Contains more SeleniumSelenium +246.5%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +219%
Contains more Vitamin B5Vitamin B5 +37.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1132.4%
Contains more Vitamin B3Vitamin B3 +10428.1%
Contains more Vitamin B6Vitamin B6 +193%
Contains more FolateFolate +10.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Omelette Wheat DV% diff.
Manganese 0.024mg 3.012mg 130%
Selenium 25.8µg 89.4µg 116%
Cholesterol 313mg 0mg 104%
Copper 0.063mg 0.553mg 54%
Phosphorus 167mg 508mg 49%
Choline 247.6mg 45%
Vitamin B3 0.064mg 6.738mg 42%
Magnesium 11mg 144mg 32%
Vitamin B12 0.76µg 0µg 32%
Vitamin B1 0.034mg 0.419mg 32%
Zinc 1.09mg 4.16mg 28%
Iron 1.48mg 3.52mg 26%
Carbs 0.64g 71.13g 23%
Vitamin B6 0.143mg 0.419mg 21%
Vitamin B2 0.386mg 0.121mg 20%
Vitamin A 172µg 0µg 19%
Fats 11.66g 2.47g 14%
Saturated fat 3.319g 0.454g 13%
Polyunsaturated fat 2.712g 0.978g 12%
Monounsaturated fat 4.843g 0.344g 11%
Calories 154kcal 339kcal 9%
Vitamin D 1.7µg 0µg 9%
Vitamin E 1.29mg 9%
Vitamin D 69IU 0IU 9%
Potassium 117mg 431mg 9%
Vitamin B5 1.289mg 0.935mg 7%
Sodium 155mg 2mg 7%
Protein 10.57g 13.68g 6%
Vitamin K 4.5µg 4%
Calcium 48mg 34mg 1%
Folate 39µg 43µg 1%
Net carbs 0.64g 71.13g N/A
Sugar 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.176mg 0%
Threonine 0.467mg 0.366mg 0%
Isoleucine 0.565mg 0.533mg 0%
Leucine 0.913mg 0.934mg 0%
Lysine 0.767mg 0.303mg 0%
Methionine 0.319mg 0.221mg 0%
Phenylalanine 0.572mg 0.681mg 0%
Valine 0.722mg 0.594mg 0%
Histidine 0.26mg 0.322mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +372.1%
Contains more WaterWater +595.9%
Contains more ProteinProtein +29.4%
Contains more CarbsCarbs +11014.1%
Contains more OtherOther +78%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +1307.8%
Contains more Poly. FatPolyunsaturated fat +177.3%
Contains less Sat. FatSaturated fat -86.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.