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  6. Omelette vs. Winter melon

Omelette vs. Winter melon — In-Depth Nutrition Comparison

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Summary of differences between omelette and winter melon

  • Omelette has more selenium, vitamin B12, vitamin B5, vitamin B2, phosphorus, iron, and vitamin A, while winter melon has more vitamin C.
  • Omelette covers your daily need for cholesterol, 104% more than winter melon.
  • The amount of cholesterol in winter melon is lower.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Waxgourd, (chinese preserving melon), raw.

Infographic

Omelette vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more CalciumCalcium +152.6%
Contains more PotassiumPotassium +1850%
Contains more IronIron +270%
Contains more CopperCopper +173.9%
Contains more ZincZinc +78.7%
Contains more PhosphorusPhosphorus +778.9%
Contains more SeleniumSelenium +12800%
Contains less SodiumSodium -28.4%
Contains more ManganeseManganese +141.7%
~equal in Magnesium ~10mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250.9%
Contains more Vitamin B5Vitamin B5 +869.2%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +680%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +525%

All nutrients comparison - raw data values

Nutrient Omelette Winter melon DV% diff.
Cholesterol 313mg 0mg 104%
Selenium 25.8µg 0.2µg 47%
Choline 247.6mg 45%
Vitamin B12 0.76µg 0µg 32%
Vitamin B5 1.289mg 0.133mg 23%
Vitamin B2 0.386mg 0.11mg 21%
Phosphorus 167mg 19mg 21%
Protein 10.57g 0.4g 20%
Vitamin A 172µg 0µg 19%
Polyunsaturated fat 2.712g 0.087g 18%
Fats 11.66g 0.2g 18%
Saturated fat 3.319g 0.016g 15%
Iron 1.48mg 0.4mg 14%
Vitamin C 0mg 13mg 14%
Monounsaturated fat 4.843g 0.037g 12%
Fiber 0g 2.9g 12%
Vitamin E 1.29mg 9%
Folate 39µg 5µg 9%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Vitamin B6 0.143mg 0.035mg 8%
Calories 154kcal 13kcal 7%
Zinc 1.09mg 0.61mg 4%
Copper 0.063mg 0.023mg 4%
Vitamin K 4.5µg 4%
Calcium 48mg 19mg 3%
Potassium 117mg 6mg 3%
Sodium 155mg 111mg 2%
Vitamin B3 0.064mg 0.4mg 2%
Manganese 0.024mg 0.058mg 1%
Vitamin B1 0.034mg 0.04mg 1%
Carbs 0.64g 3g 1%
Net carbs 0.64g 0.1g N/A
Magnesium 11mg 10mg 0%
Sugar 0.31g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.002mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0.009mg 0%
Methionine 0.319mg 0.003mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +2542.5%
Contains more FatsFats +5730%
Contains more OtherOther +233.3%
Contains more CarbsCarbs +368.8%
Contains more WaterWater +26.2%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +12989.2%
Contains more Poly. FatPolyunsaturated fat +3017.2%
Contains less Sat. FatSaturated fat -99.5%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.