Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Scrambled egg
  5. Compare
  6. Scrambled egg vs. Omelette

Scrambled egg vs. Omelette — In-Depth Nutrition Comparison

Compare

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 of 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
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.
Scrambled egg
Scrambled egg
8
:
2
Omelette
Omelette
Contains more Calcium +18.8%
Contains more Iron +75%
Contains more Magnesium +27.3%
Contains more Phosphorus +44.9%
Contains more Potassium +25.6%
Contains more Zinc +52.3%
Contains more Manganese +79.2%
Contains less Sodium -17.1%
Contains more Selenium +14.7%
Equal in Copper - 0.063
Scrambled egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 98% 10% 104% 13% 25% 46% 23% 6% 123%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +18.8%
Contains more Iron +75%
Contains more Magnesium +27.3%
Contains more Phosphorus +44.9%
Contains more Potassium +25.6%
Contains more Zinc +52.3%
Contains more Manganese +79.2%
Contains less Sodium -17.1%
Contains more Selenium +14.7%
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.
Scrambled egg
Scrambled egg
8
:
4
Omelette
Omelette
Contains more Vitamin C +∞%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +34.7%
Contains more Vitamin B3 +228.1%
Contains more Vitamin B6 +32.9%
Contains more Vitamin B12 +32.9%
Contains more Vitamin K +100%
Contains more Vitamin E +34.4%
Contains more Vitamin D +54.5%
Contains more Vitamin B5 +37.1%
Contains more Folate +34.5%
Equal in Vitamin A - 617
Scrambled egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 20% 34% 11% 20% 120% 4% 57% 44% 22% 127% 23%
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 +135.3%
Contains more Vitamin B2 +34.7%
Contains more Vitamin B3 +228.1%
Contains more Vitamin B6 +32.9%
Contains more Vitamin B12 +32.9%
Contains more Vitamin K +100%
Contains more Vitamin E +34.4%
Contains more Vitamin D +54.5%
Contains more Vitamin B5 +37.1%
Contains more Folate +34.5%
Equal in Vitamin A - 617

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scrambled egg
Scrambled egg
4
:
1
Omelette
Omelette
Contains more Protein +30.9%
Contains more Fats +38.8%
Contains more Carbs +225%
Contains more Other +20%
Contains more Water +14.1%
Scrambled egg
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 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 +30.9%
Contains more Fats +38.8%
Contains more Carbs +225%
Contains more Other +20%
Contains more Water +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scrambled egg
Scrambled egg
1
:
2
Omelette
Omelette
Contains more Monounsaturated Fat +21.6%
Contains less Saturated Fat -46.1%
Contains more Polyunsaturated fat +37.7%
Scrambled egg
44% 42% 14%
Saturated Fat: 6.153 g
Monounsaturated Fat: 5.889 g
Polyunsaturated fat: 1.969 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains more Monounsaturated Fat +21.6%
Contains less Saturated Fat -46.1%
Contains more Polyunsaturated fat +37.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scrambled egg Omelette Opinion
Net carbs 2.08g 0.64g Scrambled egg
Protein 13.84g 10.57g Scrambled egg
Fats 16.18g 11.66g Scrambled egg
Carbs 2.08g 0.64g Scrambled egg
Calories 212kcal 154kcal Scrambled egg
Sugar 1.64g 0.31g Omelette
Calcium 57mg 48mg Scrambled egg
Iron 2.59mg 1.48mg Scrambled egg
Magnesium 14mg 11mg Scrambled egg
Phosphorus 242mg 167mg Scrambled egg
Potassium 147mg 117mg Scrambled egg
Sodium 187mg 155mg Omelette
Zinc 1.66mg 1.09mg Scrambled egg
Copper 0.067mg 0.063mg Scrambled egg
Manganese 0.043mg 0.024mg Scrambled egg
Selenium 22.5µg 25.8µg Omelette
Vitamin A 679IU 617IU Scrambled egg
Vitamin A RAE 176µg 172µg Scrambled egg
Vitamin E 0.96mg 1.29mg Omelette
Vitamin D 46IU 69IU Omelette
Vitamin D 1.1µg 1.7µg Omelette
Vitamin C 3.3mg 0mg Scrambled egg
Vitamin B1 0.08mg 0.034mg Scrambled egg
Vitamin B2 0.52mg 0.386mg Scrambled egg
Vitamin B3 0.21mg 0.064mg Scrambled egg
Vitamin B5 0.94mg 1.289mg Omelette
Vitamin B6 0.19mg 0.143mg Scrambled egg
Folate 29µg 39µg Omelette
Vitamin B12 1.01µg 0.76µg Scrambled egg
Vitamin K 9µg 4.5µg Scrambled egg
Tryptophan 0.212mg 0.14mg Scrambled egg
Threonine 0.657mg 0.467mg Scrambled egg
Isoleucine 0.836mg 0.565mg Scrambled egg
Leucine 1.185mg 0.913mg Scrambled egg
Lysine 0.913mg 0.767mg Scrambled egg
Methionine 0.427mg 0.319mg Scrambled egg
Phenylalanine 0.75mg 0.572mg Scrambled egg
Valine 0.96mg 0.722mg Scrambled egg
Histidine 0.325mg 0.26mg Scrambled egg
Cholesterol 426mg 313mg Omelette
Trans Fat 0.709g Scrambled egg
Saturated Fat 6.153g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 5.889g 4.843g Scrambled egg
Polyunsaturated fat 1.969g 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
Scrambled egg Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Omelette
Omelette vs Egg Drop Soup
Egg Drop Soup
Scrambled egg
Scrambled egg vs Egg Drop Soup
Egg Drop Soup
Scrambled egg
Scrambled egg vs Chinese egg rolls
Chinese egg rolls
Omelette
Omelette vs Yolk
Yolk
Omelette
Omelette vs Egg
Egg
Omelette
Omelette vs Egg white
Egg white

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
43%
Scrambled egg
38%
Omelette
Minerals Daily Need Coverage Score
46%
Scrambled egg
37%
Omelette

Comparison summary

Which food is richer in minerals?
Scrambled egg
Scrambled egg is relatively richer in minerals
Which food is cheaper?
Scrambled egg
Scrambled egg is cheaper (difference - $1)
Which food is richer in vitamins?
Scrambled egg
Scrambled egg is relatively richer in vitamins
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Omelette
Omelette is lower in Cholesterol (difference - 113mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 2.834g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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.