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  6. Quail egg vs. Omelette

Quail egg vs. Omelette — In-Depth Nutrition Comparison

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Significant differences between Quail egg and Omelette

  • Quail egg is richer than Omelette in Vitamin B12, Vitamin B2, Iron, Selenium, Vitamin B5, Phosphorus, Vitamin B1, and Folate.
  • Quail egg covers your daily Cholesterol needs 177% more than Omelette.
  • Quail egg has 4 times more Vitamin B1 than Omelette. Quail egg has 0.13mg of Vitamin B1, while Omelette has 0.034mg.
  • Omelette is lower in Cholesterol.

Specific food types used in this comparison are Egg, quail, whole, fresh, raw and Egg, whole, cooked, omelet.

Infographic

Quail egg 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.
Quail egg
Quail egg
9
:
1
Omelette
Omelette
Contains more Calcium +33.3%
Contains more Iron +146.6%
Contains more Magnesium +18.2%
Contains more Phosphorus +35.3%
Contains more Potassium +12.8%
Contains more Zinc +34.9%
Contains more Manganese +58.3%
Contains more Selenium +24%
Equal in Sodium - 155
Equal in Copper - 0.063
Quail egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 137% 10% 97% 12% 19% 41% 21% 5% 175%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +33.3%
Contains more Iron +146.6%
Contains more Magnesium +18.2%
Contains more Phosphorus +35.3%
Contains more Potassium +12.8%
Contains more Zinc +34.9%
Contains more Manganese +58.3%
Contains more Selenium +24%
Equal in Sodium - 155
Equal in Copper - 0.063

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.
Quail egg
Quail egg
7
:
4
Omelette
Omelette
Contains more Vitamin B1 +282.4%
Contains more Vitamin B2 +104.7%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B5 +36.6%
Contains more Folate +69.2%
Contains more Vitamin B12 +107.9%
Contains more Vitamin A +13.6%
Contains more Vitamin E +19.4%
Contains more Vitamin D +21.4%
Contains more Vitamin K +1400%
Equal in Vitamin B6 - 0.143
Quail egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 22% 42% 0% 33% 183% 3% 106% 35% 50% 198% 1%
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 B1 +282.4%
Contains more Vitamin B2 +104.7%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B5 +36.6%
Contains more Folate +69.2%
Contains more Vitamin B12 +107.9%
Contains more Vitamin A +13.6%
Contains more Vitamin E +19.4%
Contains more Vitamin D +21.4%
Contains more Vitamin K +1400%
Equal in Vitamin B6 - 0.143

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quail egg
Quail egg
2
:
3
Omelette
Omelette
Contains more Protein +23.5%
Contains more Carbs +56.1%
Equal in Fats - 11.66
Equal in Water - 76.13
Equal in Other - 1
Quail egg
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 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 Protein +23.5%
Contains more Carbs +56.1%
Equal in Fats - 11.66
Equal in Water - 76.13
Equal in Other - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quail egg
Quail egg
0
:
3
Omelette
Omelette
Contains more Monounsaturated Fat +12%
Contains more Polyunsaturated fat +104.8%
Equal in Saturated Fat - 3.319
Quail egg
39% 47% 14%
Saturated Fat: 3.557 g
Monounsaturated Fat: 4.324 g
Polyunsaturated fat: 1.324 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains more Monounsaturated Fat +12%
Contains more Polyunsaturated fat +104.8%
Equal in Saturated Fat - 3.319

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quail egg Omelette Opinion
Net carbs 0.41g 0.64g Omelette
Protein 13.05g 10.57g Quail egg
Fats 11.09g 11.66g Omelette
Carbs 0.41g 0.64g Omelette
Calories 158kcal 154kcal Quail egg
Sugar 0.4g 0.31g Omelette
Calcium 64mg 48mg Quail egg
Iron 3.65mg 1.48mg Quail egg
Magnesium 13mg 11mg Quail egg
Phosphorus 226mg 167mg Quail egg
Potassium 132mg 117mg Quail egg
Sodium 141mg 155mg Quail egg
Zinc 1.47mg 1.09mg Quail egg
Copper 0.062mg 0.063mg Omelette
Manganese 0.038mg 0.024mg Quail egg
Selenium 32µg 25.8µg Quail egg
Vitamin A 543IU 617IU Omelette
Vitamin A RAE 156µg 172µg Omelette
Vitamin E 1.08mg 1.29mg Omelette
Vitamin D 55IU 69IU Omelette
Vitamin D 1.4µg 1.7µg Omelette
Vitamin B1 0.13mg 0.034mg Quail egg
Vitamin B2 0.79mg 0.386mg Quail egg
Vitamin B3 0.15mg 0.064mg Quail egg
Vitamin B5 1.761mg 1.289mg Quail egg
Vitamin B6 0.15mg 0.143mg Quail egg
Folate 66µg 39µg Quail egg
Vitamin B12 1.58µg 0.76µg Quail egg
Vitamin K 0.3µg 4.5µg Omelette
Tryptophan 0.209mg 0.14mg Quail egg
Threonine 0.641mg 0.467mg Quail egg
Isoleucine 0.816mg 0.565mg Quail egg
Leucine 1.146mg 0.913mg Quail egg
Lysine 0.881mg 0.767mg Quail egg
Methionine 0.421mg 0.319mg Quail egg
Phenylalanine 0.737mg 0.572mg Quail egg
Valine 0.94mg 0.722mg Quail egg
Histidine 0.315mg 0.26mg Quail egg
Cholesterol 844mg 313mg Omelette
Trans Fat 0.709g Quail egg
Saturated Fat 3.557g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 4.324g 4.843g Omelette
Polyunsaturated fat 1.324g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quail egg Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
58%
Quail egg
38%
Omelette
Minerals Daily Need Coverage Score
53%
Quail egg
37%
Omelette

Comparison summary

Which food contains less Sodium?
Quail egg
Quail egg contains less Sodium (difference - 14mg)
Which food is cheaper?
Quail egg
Quail egg is cheaper (difference - $1)
Which food is richer in minerals?
Quail egg
Quail egg is relatively richer in minerals
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.09g)
Which food is lower in Cholesterol?
Omelette
Omelette is lower in Cholesterol (difference - 531mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 0.238g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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. Quail egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/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.