Omelette vs. White bread — In-Depth Nutrition Comparison
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How are omelette and white bread different?
- Omelette is higher in choline, vitamin B12, and vitamin B5; however, white bread is richer in vitamin B1, vitamin B3, iron, manganese, and folate.
- Daily need coverage for cholesterol for omelette is 104% higher.
- White bread has less cholesterol.
- Omelette has a lower glycemic index (0) than white bread (73).
Egg, whole, cooked, omelet and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.
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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.
| Contains more ZincZinc | +47.3% |
| Contains more PhosphorusPhosphorus | +70.4% |
| Contains less SodiumSodium | -68.4% |
| Contains more SeleniumSelenium | +17.3% |
| Contains more MagnesiumMagnesium | +109.1% |
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +143.9% |
| Contains more CopperCopper | +60.3% |
| Contains more ManganeseManganese | +2133.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +486.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +58.8% |
| Contains more Vitamin B5Vitamin B5 | +140.5% |
| Contains more Vitamin B6Vitamin B6 | +64.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2150% |
| Contains more CholineCholine | +1595.9% |
| Contains more Vitamin B1Vitamin B1 | +1467.6% |
| Contains more Vitamin B3Vitamin B3 | +7368.8% |
| Contains more FolateFolate | +184.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +19.4% |
| Contains more FatsFats | +250.2% |
| Contains more WaterWater | +109% |
| Contains more CarbsCarbs | +7621.9% |
| Contains more OtherOther | +98% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +708.5% |
| Contains more Poly. FatPolyunsaturated fat | +69.3% |
| Contains less Sat. FatSaturated fat | -79% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.31 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +406.5% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 313mg | 0mg | 104% |
| Vitamin B1 | 0.034mg | 0.533mg | 42% |
| Choline | 247.6mg | 14.6mg | 42% |
| Vitamin B12 | 0.76µg | 0µg | 32% |
| Vitamin B3 | 0.064mg | 4.78mg | 29% |
| Iron | 1.48mg | 3.61mg | 27% |
| Manganese | 0.024mg | 0.536mg | 22% |
| Vitamin A | 172µg | 0µg | 19% |
| Folate | 39µg | 111µg | 18% |
| Carbs | 0.64g | 49.42g | 16% |
| Starch | 37.17g | 15% | |
| Sodium | 155mg | 490mg | 15% |
| Vitamin B5 | 1.289mg | 0.536mg | 15% |
| Fats | 11.66g | 3.33g | 13% |
| Saturated fat | 3.319g | 0.698g | 12% |
| Fiber | 0g | 2.7g | 11% |
| Vitamin B2 | 0.386mg | 0.243mg | 11% |
| Monounsaturated fat | 4.843g | 0.599g | 11% |
| Phosphorus | 167mg | 98mg | 10% |
| Calcium | 48mg | 144mg | 10% |
| Vitamin D | 1.7µg | 0µg | 9% |
| Vitamin D | 69IU | 0IU | 9% |
| Vitamin E | 1.29mg | 0.22mg | 7% |
| Selenium | 25.8µg | 22µg | 7% |
| Polyunsaturated fat | 2.712g | 1.602g | 7% |
| Calories | 154kcal | 266kcal | 6% |
| Vitamin K | 4.5µg | 0.2µg | 4% |
| Copper | 0.063mg | 0.101mg | 4% |
| Vitamin B6 | 0.143mg | 0.087mg | 4% |
| Protein | 10.57g | 8.85g | 3% |
| Fructose | 0g | 2.43g | 3% |
| Zinc | 1.09mg | 0.74mg | 3% |
| Magnesium | 11mg | 23mg | 3% |
| Net carbs | 0.64g | 46.72g | N/A |
| Potassium | 117mg | 126mg | 0% |
| Sugar | 0.31g | 5.67g | N/A |
| Trans fat | 0.709g | 0.027g | N/A |
| Tryptophan | 0.14mg | 0% | |
| Threonine | 0.467mg | 0% | |
| Isoleucine | 0.565mg | 0% | |
| Leucine | 0.913mg | 0% | |
| Lysine | 0.767mg | 0% | |
| Methionine | 0.319mg | 0% | |
| Phenylalanine | 0.572mg | 0% | |
| Valine | 0.722mg | 0% | |
| Histidine | 0.26mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0.049g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
37%
56%
Comparison summary
Which food is lower in Cholesterol?
White bread is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 2.621g)
Which food is cheaper?
White bread is cheaper (difference - $1)
Which food is richer in minerals?
White bread is relatively richer in minerals
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 5.36g)
Which food contains less Sodium?
Omelette contains less Sodium (difference - 335mg)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 73)
Which food is richer in vitamins?
Omelette is relatively richer in vitamins