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  6. Spread vs. Omelette

Spread vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between spread and omelette

  • Spread has more vitamin B12 and vitamin B1, while omelette has more choline, selenium, vitamin B2, vitamin B5, and phosphorus.
  • Omelette covers your daily need for cholesterol, 92% more than spread.
  • Spread contains 7 times more sodium than omelette. While spread contains 1013mg of sodium, omelette contains only 155mg.

These are the specific foods used in this comparison Sandwich spread, pork, beef and Egg, whole, cooked, omelet.

Infographic

Spread 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.
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 CopperCopper +106.3%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +300%
Contains more IronIron +87.3%
Contains more PhosphorusPhosphorus +183.1%
Contains less SodiumSodium -84.7%
Contains more SeleniumSelenium +166%
~equal in Potassium ~117mg
~equal in Zinc ~1.09mg
~equal in Manganese ~0.024mg

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.
Spread
Spread
4
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 EVitamin E +34.9%
Contains more Vitamin B1Vitamin B1 +405.9%
Contains more Vitamin B3Vitamin B3 +2603.1%
Contains more Vitamin B12Vitamin B12 +47.4%
Contains more Vitamin AVitamin A +561.5%
Contains more Vitamin DVitamin D +183.3%
Contains more Vitamin B2Vitamin B2 +188.1%
Contains more Vitamin B5Vitamin B5 +199.8%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin KVitamin K +181.3%
Contains more FolateFolate +1850%
Contains more CholineCholine +297.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Spread Omelette DV% diff.
Cholesterol 38mg 313mg 92%
Sodium 1013mg 155mg 37%
Choline 62.3mg 247.6mg 34%
Selenium 9.7µg 25.8µg 29%
Vitamin B2 0.134mg 0.386mg 19%
Vitamin B5 0.43mg 1.289mg 17%
Vitamin A 26µg 172µg 16%
Phosphorus 59mg 167mg 15%
Vitamin B12 1.12µg 0.76µg 15%
Vitamin B1 0.172mg 0.034mg 12%
Saturated fat 5.977g 3.319g 12%
Vitamin B3 1.73mg 0.064mg 10%
Iron 0.79mg 1.48mg 9%
Folate 2µg 39µg 9%
Fats 17.34g 11.66g 9%
Copper 0.13mg 0.063mg 7%
Monounsaturated fat 7.584g 4.843g 7%
Protein 7.66g 10.57g 6%
Vitamin D 22IU 69IU 6%
Vitamin D 0.6µg 1.7µg 6%
Calories 235kcal 154kcal 4%
Calcium 12mg 48mg 4%
Carbs 11.94g 0.64g 4%
Vitamin E 1.74mg 1.29mg 3%
Vitamin B6 0.12mg 0.143mg 2%
Vitamin K 1.6µg 4.5µg 2%
Polyunsaturated fat 2.565g 2.712g 1%
Zinc 1.02mg 1.09mg 1%
Fiber 0.2g 0g 1%
Magnesium 8mg 11mg 1%
Net carbs 11.74g 0.64g N/A
Potassium 110mg 117mg 0%
Sugar 0g 0.31g N/A
Manganese 0.026mg 0.024mg 0%
Trans fat 0.709g N/A
Tryptophan 0.082mg 0.14mg 0%
Threonine 0.334mg 0.467mg 0%
Isoleucine 0.334mg 0.565mg 0%
Leucine 0.6mg 0.913mg 0%
Lysine 0.663mg 0.767mg 0%
Methionine 0.196mg 0.319mg 0%
Phenylalanine 0.301mg 0.572mg 0%
Valine 0.356mg 0.722mg 0%
Histidine 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 FatsFats +48.7%
Contains more CarbsCarbs +1765.6%
Contains more OtherOther +178%
Contains more ProteinProtein +38%
Contains more WaterWater +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +56.6%
Contains less Sat. FatSaturated fat -44.5%
~equal in Polyunsaturated fat ~2.712g

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.