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Omelette vs. Whey — In-Depth Nutrition Comparison

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The main differences between Omelette and Whey

  • Whey contains less Selenium, Choline, Vitamin B12, Vitamin A RAE, Vitamin B5, Iron, Vitamin B2, and Phosphorus than Omelette.
  • Daily need coverage for Cholesterol from Omelette is 104% higher.
  • Whey has 57 times less Vitamin A RAE than Omelette. Omelette has 172µg of Vitamin A RAE, while Whey has 3µg.
  • Whey is lower in Cholesterol.

Food types used in this article are Egg, whole, cooked, omelet and Whey, sweet, fluid.

Infographic

Omelette vs Whey 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.
:
2
Whey
Contains more Iron +2366.7%
Contains more Magnesium +37.5%
Contains more Phosphorus +263%
Contains more Zinc +738.5%
Contains more Copper +1475%
Contains more Manganese +2300%
Contains more Selenium +1257.9%
Contains more Potassium +37.6%
Contains less Sodium -65.2%
Equal in Calcium - 47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Iron +2366.7%
Contains more Magnesium +37.5%
Contains more Phosphorus +263%
Contains more Zinc +738.5%
Contains more Copper +1475%
Contains more Manganese +2300%
Contains more Selenium +1257.9%
Contains more Potassium +37.6%
Contains less Sodium -65.2%
Equal in Calcium - 47

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.
:
3
Whey
Contains more Vitamin A +5041.7%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +144.3%
Contains more Vitamin B5 +236.6%
Contains more Vitamin B6 +361.3%
Contains more Folate +3800%
Contains more Vitamin B12 +171.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +15.6%
Equal in Vitamin B1 - 0.036
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +5041.7%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +144.3%
Contains more Vitamin B5 +236.6%
Contains more Vitamin B6 +361.3%
Contains more Folate +3800%
Contains more Vitamin B12 +171.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +15.6%
Equal in Vitamin B1 - 0.036

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Whey
Contains more Protein +1143.5%
Contains more Fats +3138.9%
Contains more Other +88.7%
Contains more Carbs +703.1%
Contains more Water +22.3%
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +1143.5%
Contains more Fats +3138.9%
Contains more Other +88.7%
Contains more Carbs +703.1%
Contains more Water +22.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Whey
Contains more Monounsaturated Fat +4743%
Contains more Polyunsaturated fat +24554.5%
Contains less Saturated Fat -93.1%
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +4743%
Contains more Polyunsaturated fat +24554.5%
Contains less Saturated Fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Whey Opinion
Net carbs 0.64g 5.14g Whey
Protein 10.57g 0.85g Omelette
Fats 11.66g 0.36g Omelette
Carbs 0.64g 5.14g Whey
Calories 154kcal 27kcal Omelette
Sugar 0.31g 5.14g Omelette
Calcium 48mg 47mg Omelette
Iron 1.48mg 0.06mg Omelette
Magnesium 11mg 8mg Omelette
Phosphorus 167mg 46mg Omelette
Potassium 117mg 161mg Whey
Sodium 155mg 54mg Whey
Zinc 1.09mg 0.13mg Omelette
Copper 0.063mg 0.004mg Omelette
Manganese 0.024mg 0.001mg Omelette
Selenium 25.8µg 1.9µg Omelette
Vitamin A 617IU 12IU Omelette
Vitamin A RAE 172µg 3µg Omelette
Vitamin E 1.29mg 0mg Omelette
Vitamin D 69IU Omelette
Vitamin D 1.7µg Omelette
Vitamin C 0mg 0.1mg Whey
Vitamin B1 0.034mg 0.036mg Whey
Vitamin B2 0.386mg 0.158mg Omelette
Vitamin B3 0.064mg 0.074mg Whey
Vitamin B5 1.289mg 0.383mg Omelette
Vitamin B6 0.143mg 0.031mg Omelette
Folate 39µg 1µg Omelette
Vitamin B12 0.76µg 0.28µg Omelette
Vitamin K 4.5µg 0µg Omelette
Tryptophan 0.14mg 0.013mg Omelette
Threonine 0.467mg 0.054mg Omelette
Isoleucine 0.565mg 0.047mg Omelette
Leucine 0.913mg 0.078mg Omelette
Lysine 0.767mg 0.068mg Omelette
Methionine 0.319mg 0.016mg Omelette
Phenylalanine 0.572mg 0.027mg Omelette
Valine 0.722mg 0.046mg Omelette
Histidine 0.26mg 0.016mg Omelette
Cholesterol 313mg 2mg Whey
Trans Fat 0.709g Whey
Saturated Fat 3.319g 0.23g Whey
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 0.1g Omelette
Polyunsaturated fat 2.712g 0.011g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Whey
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Omelette
9%
Whey
Minerals Daily Need Coverage Score
37%
Omelette
8%
Whey

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 101mg)
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 311mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 3.089g)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 4.83g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 43)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2.6)
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

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.