Omelette vs. Yolk — In-Depth Nutrition Comparison
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A recap on differences between Omelette and Yolk
- Omelette has less Choline, Selenium, Vitamin B12, Vitamin B5, Phosphorus, Folate, Vitamin D, and Vitamin A.
- Yolk covers your daily Cholesterol needs 257% more than Omelette.
- Omelette has less Saturated Fat.
Food varieties used in this article are Egg, whole, cooked, omelet and Egg, yolk, raw, fresh.
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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 MagnesiumMagnesium | +120% |
| Contains more CalciumCalcium | +168.8% |
| Contains more IronIron | +84.5% |
| Contains more CopperCopper | +22.2% |
| Contains more ZincZinc | +111% |
| Contains more PhosphorusPhosphorus | +133.5% |
| Contains less SodiumSodium | -69% |
| Contains more ManganeseManganese | +129.2% |
| Contains more SeleniumSelenium | +117.1% |
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 B3Vitamin B3 | +166.7% |
| Contains more Vitamin KVitamin K | +542.9% |
| Contains more Vitamin AVitamin A | +133.7% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin DVitamin D | +217.6% |
| Contains more Vitamin B1Vitamin B1 | +417.6% |
| Contains more Vitamin B2Vitamin B2 | +36.8% |
| Contains more Vitamin B5Vitamin B5 | +132% |
| Contains more Vitamin B6Vitamin B6 | +144.8% |
| Contains more Vitamin B12Vitamin B12 | +156.6% |
| Contains more FolateFolate | +274.4% |
| Contains more CholineCholine | +231.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +45.5% |
| Contains more ProteinProtein | +50% |
| Contains more FatsFats | +127.6% |
| Contains more CarbsCarbs | +460.9% |
| Contains more OtherOther | +70% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -65.2% |
| Contains more Mono. FatMonounsaturated Fat | +142.4% |
| Contains more Poly. FatPolyunsaturated fat | +55% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +72.2% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
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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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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 154kcal | 322kcal |
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| Protein | 10.57g | 15.86g |
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| Fats | 11.66g | 26.54g |
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| Net carbs | 0.64g | 3.59g |
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| Carbs | 0.64g | 3.59g |
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| Cholesterol | 313mg | 1085mg |
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| Vitamin D | 69IU | 218IU |
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| Magnesium | 11mg | 5mg |
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| Calcium | 48mg | 129mg |
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| Potassium | 117mg | 109mg |
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| Iron | 1.48mg | 2.73mg |
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| Sugar | 0.31g | 0.56g |
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| Copper | 0.063mg | 0.077mg |
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| Zinc | 1.09mg | 2.3mg |
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| Phosphorus | 167mg | 390mg |
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| Sodium | 155mg | 48mg |
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| Vitamin A | 617IU | 1442IU |
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| Vitamin A | 172µg | 381µg |
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| Vitamin E | 1.29mg | 2.58mg |
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| Vitamin D | 1.7µg | 5.4µg |
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| Manganese | 0.024mg | 0.055mg |
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| Selenium | 25.8µg | 56µg |
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| Vitamin B1 | 0.034mg | 0.176mg |
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| Vitamin B2 | 0.386mg | 0.528mg |
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| Vitamin B3 | 0.064mg | 0.024mg |
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| Vitamin B5 | 1.289mg | 2.99mg |
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| Vitamin B6 | 0.143mg | 0.35mg |
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| Vitamin B12 | 0.76µg | 1.95µg |
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| Vitamin K | 4.5µg | 0.7µg |
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| Folate | 39µg | 146µg |
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| Trans Fat | 0.709g |
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| Choline | 247.6mg | 820.2mg |
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| Saturated Fat | 3.319g | 9.551g |
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| Monounsaturated Fat | 4.843g | 11.738g |
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| Polyunsaturated fat | 2.712g | 4.204g |
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| Tryptophan | 0.14mg | 0.177mg |
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| Threonine | 0.467mg | 0.687mg |
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| Isoleucine | 0.565mg | 0.866mg |
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| Leucine | 0.913mg | 1.399mg |
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| Lysine | 0.767mg | 1.217mg |
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| Methionine | 0.319mg | 0.378mg |
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| Phenylalanine | 0.572mg | 0.681mg |
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| Valine | 0.722mg | 0.949mg |
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| Histidine | 0.26mg | 0.416mg |
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| Fructose | 0g | 0.07g |
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| Omega-3 - EPA | 0g | 0.011g |
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| Omega-3 - DHA | 0.049g | 0.114g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Omega-6 - Eicosadienoic acid | 0.015g |
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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 | Equal | |
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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
46%
118%
Minerals Daily Need Coverage Score
37%
73%
Comparison summary
Which food is richer in minerals?
Yolk is relatively richer in minerals
Which food contains less Sodium?
Yolk contains less Sodium (difference - 107mg)
Which food is richer in vitamins?
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Omelette is lower in Cholesterol (difference - 772mg)
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 0.25g)
Which food is lower in Saturated Fat?
Omelette is lower in Saturated Fat (difference - 6.232g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($1)