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

Omelette vs. Flour — In-Depth Nutrition Comparison

Compare

Differences between omelette and flour

  • Omelette is higher in choline, vitamin B12, and vitamin B5; however, flour is richer in vitamin B1, iron, vitamin B3, folate, and manganese.
  • Omelette's daily need coverage for cholesterol is 104% higher.
  • Flour has less cholesterol.
  • Omelette has a lower glycemic index (0) than flour (72).

The food types used in this comparison are Egg, whole, cooked, omelet and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Omelette vs Flour 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%
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +220%
Contains more ZincZinc +55.7%
Contains more PhosphorusPhosphorus +54.6%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +213.5%
Contains more CopperCopper +128.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +2741.7%
Contains more SeleniumSelenium +31.4%
~equal in Potassium ~107mg

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%
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +194.3%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +2280.8%
Contains more Vitamin B1Vitamin B1 +2208.8%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B3Vitamin B3 +9125%
Contains more FolateFolate +369.2%
~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
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +1089.8%
Contains more WaterWater +538.7%
Contains more OtherOther +117.4%
Contains more CarbsCarbs +11823.4%
~equal in Protein ~10.33g

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
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +5466.7%
Contains more Poly. FatPolyunsaturated fat +556.7%
Contains less Sat. FatSaturated fat -95.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Flour DV% diff.
Cholesterol 313mg 0mg 104%
Vitamin B1 0.034mg 0.785mg 63%
Choline 247.6mg 10.4mg 43%
Iron 1.48mg 4.64mg 40%
Vitamin B3 0.064mg 5.904mg 37%
Folate 39µg 183µg 36%
Vitamin B12 0.76µg 0µg 32%
Manganese 0.024mg 0.682mg 29%
Carbs 0.64g 76.31g 25%
Vitamin A 172µg 0µg 19%
Vitamin B5 1.289mg 0.438mg 17%
Fats 11.66g 0.98g 16%
Selenium 25.8µg 33.9µg 15%
Polyunsaturated fat 2.712g 0.413g 15%
Saturated fat 3.319g 0.155g 14%
Monounsaturated fat 4.843g 0.087g 12%
Fiber 0g 2.7g 11%
Calories 154kcal 364kcal 11%
Copper 0.063mg 0.144mg 9%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Vitamin B6 0.143mg 0.044mg 8%
Vitamin B2 0.386mg 0.494mg 8%
Vitamin E 1.29mg 0.06mg 8%
Phosphorus 167mg 108mg 8%
Sodium 155mg 2mg 7%
Zinc 1.09mg 0.7mg 4%
Vitamin K 4.5µg 0.3µg 4%
Calcium 48mg 15mg 3%
Magnesium 11mg 22mg 3%
Protein 10.57g 10.33g 0%
Net carbs 0.64g 73.61g N/A
Potassium 117mg 107mg 0%
Sugar 0.31g 0.27g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.127mg 0%
Threonine 0.467mg 0.281mg 0%
Isoleucine 0.565mg 0.357mg 0%
Leucine 0.913mg 0.71mg 0%
Lysine 0.767mg 0.228mg 0%
Methionine 0.319mg 0.183mg 0%
Phenylalanine 0.572mg 0.52mg 0%
Valine 0.722mg 0.415mg 0%
Histidine 0.26mg 0.23mg 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 Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
46%
Flour
Minerals Daily Need Coverage Score
37%
Omelette
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 72)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 3.164g)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.