Spread vs. Omelette — In-Depth Nutrition Comparison
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A recap on differences between Spread and Omelette
- Spread has more Vitamin K, Monounsaturated Fat, and Polyunsaturated fat, however, Omelette is higher in Phosphorus.
- Omelette covers your daily Cholesterol needs 104% more than Spread.
- Omelette contains 5 times less Sodium than Spread. Spread contains 755mg of Sodium, while Omelette contains 155mg.
Food varieties used in this article are Margarine-like spread, SMART BEAT Super Light without saturated fat and Egg, whole, cooked, omelet.
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.
Contains
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Phosphorus
+∞%
Contains
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Potassium
+875%
Contains
less
Sodium
-79.5%
Contains
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Phosphorus
+∞%
Contains
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Potassium
+875%
Contains
less
Sodium
-79.5%
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.
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Contains
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Vitamin A
+627.6%
Contains
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Vitamin E
+31.8%
Contains
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Vitamin K
+173.3%
Contains
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Vitamin A
+627.6%
Contains
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Vitamin E
+31.8%
Contains
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Vitamin K
+173.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+46.7%
Contains
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Other
+107%
Contains
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Protein
+∞%
Contains
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Carbs
+∞%
Equal in Water - 76.13
Contains
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Fats
+46.7%
Contains
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Other
+107%
Contains
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Protein
+∞%
Contains
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Carbs
+∞%
Equal in Water - 76.13
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-33.1%
Contains
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Monounsaturated Fat
+56.9%
Contains
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Polyunsaturated fat
+46.8%
Contains
less
Saturated Fat
-33.1%
Contains
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Monounsaturated Fat
+56.9%
Contains
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Polyunsaturated fat
+46.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 0.64g |
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| Protein | 0g | 10.57g |
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| Fats | 17.1g | 11.66g |
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| Carbs | 0g | 0.64g |
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| Calories | 158kcal | 154kcal |
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| Sugar | 0g | 0.31g |
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| Calcium | 48mg |
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| Iron | 1.48mg |
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| Magnesium | 11mg |
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| Phosphorus | 0mg | 167mg |
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| Potassium | 12mg | 117mg |
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| Sodium | 755mg | 155mg |
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| Zinc | 1.09mg |
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| Copper | 0.063mg |
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| Manganese | 0.024mg |
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| Selenium | 25.8µg |
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| Vitamin A | 4489IU | 617IU |
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| Vitamin A RAE | 172µg |
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| Vitamin E | 1.7mg | 1.29mg |
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| Vitamin D | 69IU |
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| Vitamin D | 1.7µg |
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| Vitamin B1 | 0.034mg |
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| Vitamin B2 | 0.386mg |
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| Vitamin B3 | 0.064mg |
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| Vitamin B5 | 1.289mg |
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| Vitamin B6 | 0.143mg |
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| Folate | 39µg |
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| Vitamin B12 | 0.76µg |
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| Vitamin K | 12.3µg | 4.5µg |
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| Tryptophan | 0.14mg |
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| Threonine | 0.467mg |
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| Isoleucine | 0.565mg |
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| Leucine | 0.913mg |
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| Lysine | 0.767mg |
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| Methionine | 0.319mg |
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| Phenylalanine | 0.572mg |
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| Valine | 0.722mg |
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| Histidine | 0.26mg |
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| Cholesterol | 0mg | 313mg |
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| Trans Fat | 2.45g | 0.709g |
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| Saturated Fat | 2.22g | 3.319g |
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| Omega-3 - DHA | 0.049g |
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| Omega-3 - DPA | 0.006g |
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| Monounsaturated Fat | 7.6g | 4.843g |
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| Polyunsaturated fat | 3.98g | 2.712g |
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| Omega-6 - Eicosadienoic acid | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
28%
38%
Minerals Daily Need Coverage Score
10%
37%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 0.31g)
Which food is lower in Cholesterol?
Spread is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Spread is lower in Saturated Fat (difference - 1.099g)
Which food is cheaper?
Spread is cheaper (difference - $1)
Which food contains less Sodium?
Omelette contains less Sodium (difference - 600mg)
Which food is richer in minerals?
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)