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Spaghetti vs. Omelette — In-Depth Nutrition Comparison

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Differences between spaghetti and omelette

  • Spaghetti is higher in manganese; however, omelette is richer in choline, vitamin B12, vitamin B2, vitamin B5, phosphorus, vitamin A, and iron.
  • Omelette's daily need coverage for cholesterol is 104% higher.
  • Spaghetti has 13 times more manganese than omelette. While spaghetti has 0.322mg of manganese, omelette has only 0.024mg.
  • Spaghetti has less saturated fat.
  • Omelette has a lower glycemic index (0) than spaghetti (49).

The food types used in this comparison are Pasta, cooked, unenriched, without added salt and Egg, whole, cooked, omelet.

Infographic

Spaghetti 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
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 +63.6%
Contains more CopperCopper +58.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1241.7%
Contains more CalciumCalcium +585.7%
Contains more PotassiumPotassium +165.9%
Contains more IronIron +196%
Contains more ZincZinc +113.7%
Contains more PhosphorusPhosphorus +187.9%
~equal in Selenium ~25.8µg

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 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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 B3Vitamin B3 +525%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +1830%
Contains more Vitamin B5Vitamin B5 +1050.9%
Contains more Vitamin B6Vitamin B6 +191.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +457.1%
Contains more CholineCholine +3768.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 CarbsCarbs +4721.9%
Contains more ProteinProtein +82.2%
Contains more FatsFats +1153.8%
Contains more WaterWater +22.5%
Contains more OtherOther +257.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 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 less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +3596.9%
Contains more Poly. FatPolyunsaturated fat +731.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +675%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Choline 6.4mg 247.6mg 44%
Vitamin B12 0µg 0.76µg 32%
Vitamin B2 0.02mg 0.386mg 28%
Vitamin B5 0.112mg 1.289mg 24%
Vitamin A 0µg 172µg 19%
Fats 0.93g 11.66g 17%
Phosphorus 58mg 167mg 16%
Polyunsaturated fat 0.326g 2.712g 16%
Saturated fat 0.176g 3.319g 14%
Manganese 0.322mg 0.024mg 13%
Monounsaturated fat 0.131g 4.843g 12%
Iron 0.5mg 1.48mg 12%
Starch 26.01g 11%
Carbs 30.86g 0.64g 10%
Protein 5.8g 10.57g 10%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Folate 7µg 39µg 8%
Vitamin E 0.06mg 1.29mg 8%
Vitamin B6 0.049mg 0.143mg 7%
Sodium 1mg 155mg 7%
Fiber 1.8g 0g 7%
Zinc 0.51mg 1.09mg 5%
Copper 0.1mg 0.063mg 4%
Calcium 7mg 48mg 4%
Vitamin K 0µg 4.5µg 4%
Vitamin B3 0.4mg 0.064mg 2%
Magnesium 18mg 11mg 2%
Potassium 44mg 117mg 2%
Vitamin B1 0.02mg 0.034mg 1%
Selenium 26.4µg 25.8µg 1%
Calories 158kcal 154kcal 0%
Net carbs 29.06g 0.64g N/A
Sugar 0.56g 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.083mg 0.14mg 0%
Threonine 0.206mg 0.467mg 0%
Isoleucine 0.228mg 0.565mg 0%
Leucine 0.44mg 0.913mg 0%
Lysine 0.133mg 0.767mg 0%
Methionine 0.065mg 0.319mg 0%
Phenylalanine 0.297mg 0.572mg 0%
Valine 0.262mg 0.722mg 0%
Histidine 0.132mg 0.26mg 0%
Fructose 0.03g 0g 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 0.024g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Spaghetti
45%
Omelette
Minerals Daily Need Coverage Score
30%
Spaghetti
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Spaghetti
Spaghetti is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Spaghetti
Spaghetti is lower in Saturated fat (difference - 3.143g)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 49)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $0.6)
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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.