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Scrambled egg vs. Omelette — In-Depth Nutrition Comparison

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How are scrambled egg and omelette different?

  • Scrambled egg is richer in iron, phosphorus, vitamin B12, vitamin B2, and zinc, while omelette is higher in choline, vitamin B5, and selenium.
  • Scrambled egg covers your daily need for cholesterol, 38% more than omelette.
  • Scrambled egg contains 2 times more saturated fat than omelette. Scrambled egg contains 6.153g of saturated fat, while omelette contains 3.319g.

Fast foods, egg, scrambled and Egg, whole, cooked, omelet types were used in this article.

Infographic

Scrambled egg vs Omelette infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 17% 13% 97% 22% 45% 104% 24% 5.6% 123%
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%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +18.8%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +75%
Contains more ZincZinc +52.3%
Contains more PhosphorusPhosphorus +44.9%
Contains more ManganeseManganese +79.2%
Contains less SodiumSodium -17.1%
Contains more SeleniumSelenium +14.7%
~equal in Copper ~0.063mg

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 11% 59% 19% 17% 20% 120% 3.9% 56% 44% 126% 23% 22% 99%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +34.7%
Contains more Vitamin B3Vitamin B3 +228.1%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more Vitamin B12Vitamin B12 +32.9%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin EVitamin E +34.4%
Contains more Vitamin DVitamin D +54.5%
Contains more Vitamin B5Vitamin B5 +37.1%
Contains more FolateFolate +34.5%
Contains more CholineCholine +37.1%
~equal in Vitamin A ~172µg

All nutrients comparison - raw data values

Nutrient Scrambled egg Omelette DV% diff.
Cholesterol 426mg 313mg 38%
Iron 2.59mg 1.48mg 14%
Saturated fat 6.153g 3.319g 13%
Choline 180.6mg 247.6mg 12%
Phosphorus 242mg 167mg 11%
Vitamin B2 0.52mg 0.386mg 10%
Vitamin B12 1.01µg 0.76µg 10%
Fats 16.18g 11.66g 7%
Protein 13.84g 10.57g 7%
Vitamin B5 0.94mg 1.289mg 7%
Selenium 22.5µg 25.8µg 6%
Zinc 1.66mg 1.09mg 5%
Polyunsaturated fat 1.969g 2.712g 5%
Vitamin B1 0.08mg 0.034mg 4%
Vitamin B6 0.19mg 0.143mg 4%
Vitamin K 9µg 4.5µg 4%
Vitamin C 3.3mg 0mg 4%
Monounsaturated fat 5.889g 4.843g 3%
Folate 29µg 39µg 3%
Calories 212kcal 154kcal 3%
Vitamin D 1.1µg 1.7µg 3%
Vitamin D 46IU 69IU 3%
Vitamin E 0.96mg 1.29mg 2%
Manganese 0.043mg 0.024mg 1%
Magnesium 14mg 11mg 1%
Vitamin B3 0.21mg 0.064mg 1%
Sodium 187mg 155mg 1%
Potassium 147mg 117mg 1%
Calcium 57mg 48mg 1%
Net carbs 2.08g 0.64g N/A
Carbs 2.08g 0.64g 0%
Sugar 1.64g 0.31g N/A
Copper 0.067mg 0.063mg 0%
Vitamin A 176µg 172µg 0%
Trans fat 0.709g N/A
Tryptophan 0.212mg 0.14mg 0%
Threonine 0.657mg 0.467mg 0%
Isoleucine 0.836mg 0.565mg 0%
Leucine 1.185mg 0.913mg 0%
Lysine 0.913mg 0.767mg 0%
Methionine 0.427mg 0.319mg 0%
Phenylalanine 0.75mg 0.572mg 0%
Valine 0.96mg 0.722mg 0%
Histidine 0.325mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 g
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +30.9%
Contains more FatsFats +38.8%
Contains more CarbsCarbs +225%
Contains more OtherOther +20%
Contains more WaterWater +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 42% 14%
Saturated fat: Sat. Fat 6.153 g
Monounsaturated fat: Mono. Fat 5.889 g
Polyunsaturated fat: Poly. Fat 1.969 g
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +21.6%
Contains less Sat. FatSaturated fat -46.1%
Contains more Poly. FatPolyunsaturated fat +37.7%

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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. Scrambled egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173272/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.