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, Vitamin A RAE, and Vitamin B5, however, White Bread is richer in Vitamin B1, Vitamin B3, Iron, Manganese, and Folate.
- Daily need coverage for Cholesterol from Omelette is 104% higher.
- White Bread has less Cholesterol.
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
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Phosphorus
+70.4%
Contains
less
Sodium
-68.4%
Contains
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Zinc
+47.3%
Contains
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Selenium
+17.3%
Contains
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Calcium
+200%
Contains
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Iron
+143.9%
Contains
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Magnesium
+109.1%
Contains
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Copper
+60.3%
Contains
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Manganese
+2133.3%
Equal in Potassium - 126
Contains
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Phosphorus
+70.4%
Contains
less
Sodium
-68.4%
Contains
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Zinc
+47.3%
Contains
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Selenium
+17.3%
Contains
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Calcium
+200%
Contains
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Iron
+143.9%
Contains
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Magnesium
+109.1%
Contains
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Copper
+60.3%
Contains
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Manganese
+2133.3%
Equal in Potassium - 126
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
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Vitamin A
+61600%
Contains
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Vitamin E
+486.4%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+58.8%
Contains
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Vitamin B5
+140.5%
Contains
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Vitamin B6
+64.4%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+2150%
Contains
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Vitamin B1
+1467.6%
Contains
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Vitamin B3
+7368.8%
Contains
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Folate
+184.6%
Contains
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Vitamin A
+61600%
Contains
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Vitamin E
+486.4%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+58.8%
Contains
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Vitamin B5
+140.5%
Contains
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Vitamin B6
+64.4%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+2150%
Contains
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Vitamin B1
+1467.6%
Contains
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Vitamin B3
+7368.8%
Contains
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Folate
+184.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+19.4%
Contains
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Fats
+250.2%
Contains
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Water
+109%
Contains
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Carbs
+7621.9%
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Other
+98%
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
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Protein
+19.4%
Contains
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Fats
+250.2%
Contains
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Water
+109%
Contains
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Carbs
+7621.9%
Contains
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Other
+98%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+708.5%
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Polyunsaturated fat
+69.3%
Contains
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Saturated Fat
-79%
Saturated Fat:
3.319 g
Monounsaturated Fat:
4.843 g
Polyunsaturated fat:
2.712 g
Saturated Fat:
0.698 g
Monounsaturated Fat:
0.599 g
Polyunsaturated fat:
1.602 g
Contains
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Monounsaturated Fat
+708.5%
Contains
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Polyunsaturated fat
+69.3%
Contains
less
Saturated Fat
-79%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Glucose
+406.5%
Contains
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Fructose
+∞%
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Maltose
+∞%
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
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Starch
+∞%
Contains
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Glucose
+406.5%
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Fructose
+∞%
Contains
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Maltose
+∞%
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 | |
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Opinion |
| Net carbs | 0.64g | 46.72g |
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| Protein | 10.57g | 8.85g |
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| Fats | 11.66g | 3.33g |
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| Carbs | 0.64g | 49.42g |
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| Calories | 154kcal | 266kcal |
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| Starch | 37.17g |
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| Fructose | 0g | 2.43g |
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| Sugar | 0.31g | 5.67g |
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| Fiber | 0g | 2.7g |
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| Calcium | 48mg | 144mg |
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| Iron | 1.48mg | 3.61mg |
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| Magnesium | 11mg | 23mg |
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| Phosphorus | 167mg | 98mg |
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| Potassium | 117mg | 126mg |
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| Sodium | 155mg | 490mg |
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| Zinc | 1.09mg | 0.74mg |
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| Copper | 0.063mg | 0.101mg |
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| Manganese | 0.024mg | 0.536mg |
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| Selenium | 25.8µg | 22µg |
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| Vitamin A | 617IU | 1IU |
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| Vitamin A RAE | 172µg | 0µg |
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| Vitamin E | 1.29mg | 0.22mg |
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| Vitamin D | 69IU | 0IU |
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| Vitamin D | 1.7µg | 0µg |
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| Vitamin B1 | 0.034mg | 0.533mg |
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| Vitamin B2 | 0.386mg | 0.243mg |
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| Vitamin B3 | 0.064mg | 4.78mg |
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| Vitamin B5 | 1.289mg | 0.536mg |
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| Vitamin B6 | 0.143mg | 0.087mg |
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| Folate | 39µg | 111µg |
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| Vitamin B12 | 0.76µg | 0µg |
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| Vitamin K | 4.5µg | 0.2µg |
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| Tryptophan | 0.14mg |
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| Threonine | 0.467mg |
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| Isoleucine | 0.565mg |
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| Leucine | 0.913mg |
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| Lysine | 0.767mg |
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| Methionine | 0.319mg |
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| Phenylalanine | 0.572mg |
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| Valine | 0.722mg |
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| Histidine | 0.26mg |
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| Cholesterol | 313mg | 0mg |
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| Trans Fat | 0.709g | 0.027g |
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| Saturated Fat | 3.319g | 0.698g |
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| Omega-3 - DHA | 0.049g | 0g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Monounsaturated Fat | 4.843g | 0.599g |
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| Polyunsaturated fat | 2.712g | 1.602g |
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| Omega-6 - Eicosadienoic acid | 0.015g | 0.002g |
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| Omega-3 - ALA | 0.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
38%
35%
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