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  6. Pancake vs. Omelette

Pancake vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between Pancake and Omelette

  • Pancake has more Calcium, Vitamin B1, and Vitamin B3, while Omelette has more Vitamin B12, Selenium, Vitamin B5, Vitamin A RAE, and Vitamin B2.
  • Omelette covers your daily need of Cholesterol 85% more than Pancake.
  • Pancake contains 24 times more Vitamin B3 than Omelette. While Pancake contains 1.567mg of Vitamin B3, Omelette contains only 0.064mg.
  • The amount of Sodium in Omelette is lower.

These are the specific foods used in this comparison Pancakes, plain, prepared from recipe and Egg, whole, cooked, omelet.

Infographic

Pancake vs Omelette 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.
Pancake
Pancake
5
:
5
Omelette
Omelette
Contains more Calcium +356.3%
Contains more Iron +21.6%
Contains more Magnesium +45.5%
Contains more Potassium +12.8%
Contains more Manganese +733.3%
Contains less Sodium -64.7%
Contains more Zinc +94.6%
Contains more Copper +28.6%
Contains more Selenium +73.2%
Equal in Phosphorus - 167
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +356.3%
Contains more Iron +21.6%
Contains more Magnesium +45.5%
Contains more Potassium +12.8%
Contains more Manganese +733.3%
Contains less Sodium -64.7%
Contains more Zinc +94.6%
Contains more Copper +28.6%
Contains more Selenium +73.2%
Equal in Phosphorus - 167

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.
Pancake
Pancake
3
:
9
Omelette
Omelette
Contains more Vitamin C +∞%
Contains more Vitamin B1 +491.2%
Contains more Vitamin B3 +2348.4%
Contains more Vitamin A +214.8%
Contains more Vitamin B2 +37.4%
Contains more Vitamin B5 +218.3%
Contains more Vitamin B6 +210.9%
Contains more Vitamin B12 +245.5%
Equal in Folate - 39
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
Omelette
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +491.2%
Contains more Vitamin B3 +2348.4%
Contains more Vitamin A +214.8%
Contains more Vitamin B2 +37.4%
Contains more Vitamin B5 +218.3%
Contains more Vitamin B6 +210.9%
Contains more Vitamin B12 +245.5%
Equal in Folate - 39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pancake
Pancake
2
:
3
Omelette
Omelette
Contains more Carbs +4321.9%
Contains more Other +170%
Contains more Protein +65.2%
Contains more Fats +20.2%
Contains more Water +43.9%
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Carbs +4321.9%
Contains more Other +170%
Contains more Protein +65.2%
Contains more Fats +20.2%
Contains more Water +43.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pancake
Pancake
2
:
1
Omelette
Omelette
Contains less Saturated Fat -36.1%
Contains more Polyunsaturated fat +64%
Contains more Monounsaturated Fat +95.8%
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains less Saturated Fat -36.1%
Contains more Polyunsaturated fat +64%
Contains more Monounsaturated Fat +95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pancake Omelette Opinion
Net carbs 28.3g 0.64g Pancake
Protein 6.4g 10.57g Omelette
Fats 9.7g 11.66g Omelette
Carbs 28.3g 0.64g Pancake
Calories 227kcal 154kcal Pancake
Sugar 0.31g Pancake
Calcium 219mg 48mg Pancake
Iron 1.8mg 1.48mg Pancake
Magnesium 16mg 11mg Pancake
Phosphorus 159mg 167mg Omelette
Potassium 132mg 117mg Pancake
Sodium 439mg 155mg Omelette
Zinc 0.56mg 1.09mg Omelette
Copper 0.049mg 0.063mg Omelette
Manganese 0.2mg 0.024mg Pancake
Selenium 14.9µg 25.8µg Omelette
Vitamin A 196IU 617IU Omelette
Vitamin A RAE 54µg 172µg Omelette
Vitamin E 1.29mg Omelette
Vitamin D 69IU Omelette
Vitamin D 1.7µg Omelette
Vitamin C 0.3mg 0mg Pancake
Vitamin B1 0.201mg 0.034mg Pancake
Vitamin B2 0.281mg 0.386mg Omelette
Vitamin B3 1.567mg 0.064mg Pancake
Vitamin B5 0.405mg 1.289mg Omelette
Vitamin B6 0.046mg 0.143mg Omelette
Folate 38µg 39µg Omelette
Vitamin B12 0.22µg 0.76µg Omelette
Vitamin K 4.5µg Omelette
Tryptophan 0.08mg 0.14mg Omelette
Threonine 0.237mg 0.467mg Omelette
Isoleucine 0.297mg 0.565mg Omelette
Leucine 0.513mg 0.913mg Omelette
Lysine 0.321mg 0.767mg Omelette
Methionine 0.147mg 0.319mg Omelette
Phenylalanine 0.319mg 0.572mg Omelette
Valine 0.335mg 0.722mg Omelette
Histidine 0.152mg 0.26mg Omelette
Cholesterol 59mg 313mg Pancake
Trans Fat 0.709g Pancake
Saturated Fat 2.122g 3.319g Pancake
Omega-3 - DHA 0.005g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 2.474g 4.843g Omelette
Polyunsaturated fat 4.447g 2.712g Pancake
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake Omelette
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
21%
Pancake
38%
Omelette
Minerals Daily Need Coverage Score
42%
Pancake
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0.31g)
Which food is lower in Cholesterol?
Pancake
Pancake is lower in Cholesterol (difference - 254mg)
Which food is lower in Saturated Fat?
Pancake
Pancake is lower in Saturated Fat (difference - 1.197g)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $1)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 284mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/nutrients
  2. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.