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  6. Swiss cheese vs. Omelette

Swiss cheese vs. Omelette — In-Depth Nutrition Comparison

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Significant differences between Swiss cheese and Omelette

  • Swiss cheese is richer in Vitamin B12, Calcium, Phosphorus, Zinc, and Vitamin A RAE, while Omelette is higher in Choline, Vitamin B5, and Iron.
  • Swiss cheese covers your daily Vitamin B12 needs 96% more than Omelette.
  • Swiss cheese has 19 times more Calcium than Omelette. Swiss cheese has 890mg of Calcium, while Omelette has 48mg.
  • Omelette is lower in Saturated Fat.

Specific food types used in this comparison are Cheese, swiss and Egg, whole, cooked, omelet.

Infographic

Swiss cheese 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.
Swiss cheese
Swiss cheese
6
:
4
Omelette
Omelette
Contains more Calcium +1754.2%
Contains more Magnesium +200%
Contains more Phosphorus +243.7%
Contains more Zinc +300.9%
Contains more Selenium +16.3%
Contains more Iron +1038.5%
Contains more Potassium +62.5%
Contains less Sodium -17.1%
Contains more Copper +34%
Equal in Manganese - 0.024
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +1754.2%
Contains more Magnesium +200%
Contains more Phosphorus +243.7%
Contains more Zinc +300.9%
Contains more Selenium +16.3%
Contains more Iron +1038.5%
Contains more Potassium +62.5%
Contains less Sodium -17.1%
Contains more Copper +34%
Equal in Manganese - 0.024

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.
Swiss cheese
Swiss cheese
2
:
8
Omelette
Omelette
Contains more Vitamin A +69.7%
Contains more Vitamin B12 +302.6%
Contains more Vitamin E +115%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +209.1%
Contains more Vitamin B2 +27.8%
Contains more Vitamin B5 +265.2%
Contains more Vitamin B6 +101.4%
Contains more Folate +290%
Contains more Vitamin K +221.4%
Equal in Vitamin B3 - 0.064
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
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 A +69.7%
Contains more Vitamin B12 +302.6%
Contains more Vitamin E +115%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +209.1%
Contains more Vitamin B2 +27.8%
Contains more Vitamin B5 +265.2%
Contains more Vitamin B6 +101.4%
Contains more Folate +290%
Contains more Vitamin K +221.4%
Equal in Vitamin B3 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
4
:
1
Omelette
Omelette
Contains more Protein +155.1%
Contains more Fats +165.8%
Contains more Carbs +125%
Contains more Other +198%
Contains more Water +102.3%
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +155.1%
Contains more Fats +165.8%
Contains more Carbs +125%
Contains more Other +198%
Contains more Water +102.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
1
:
2
Omelette
Omelette
Contains more Monounsaturated Fat +66.1%
Contains less Saturated Fat -81.8%
Contains more Polyunsaturated fat +102.2%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains more Monounsaturated Fat +66.1%
Contains less Saturated Fat -81.8%
Contains more Polyunsaturated fat +102.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Omelette Opinion
Net carbs 1.44g 0.64g Swiss cheese
Protein 26.96g 10.57g Swiss cheese
Fats 30.99g 11.66g Swiss cheese
Carbs 1.44g 0.64g Swiss cheese
Calories 393kcal 154kcal Swiss cheese
Sugar 0g 0.31g Swiss cheese
Calcium 890mg 48mg Swiss cheese
Iron 0.13mg 1.48mg Omelette
Magnesium 33mg 11mg Swiss cheese
Phosphorus 574mg 167mg Swiss cheese
Potassium 72mg 117mg Omelette
Sodium 187mg 155mg Omelette
Zinc 4.37mg 1.09mg Swiss cheese
Copper 0.047mg 0.063mg Omelette
Manganese 0.026mg 0.024mg Swiss cheese
Selenium 30µg 25.8µg Swiss cheese
Vitamin A 1047IU 617IU Swiss cheese
Vitamin A RAE 288µg 172µg Swiss cheese
Vitamin E 0.6mg 1.29mg Omelette
Vitamin D 0IU 69IU Omelette
Vitamin D 0µg 1.7µg Omelette
Vitamin B1 0.011mg 0.034mg Omelette
Vitamin B2 0.302mg 0.386mg Omelette
Vitamin B3 0.064mg 0.064mg
Vitamin B5 0.353mg 1.289mg Omelette
Vitamin B6 0.071mg 0.143mg Omelette
Folate 10µg 39µg Omelette
Vitamin B12 3.06µg 0.76µg Swiss cheese
Vitamin K 1.4µg 4.5µg Omelette
Tryptophan 0.401mg 0.14mg Swiss cheese
Threonine 1.038mg 0.467mg Swiss cheese
Isoleucine 1.537mg 0.565mg Swiss cheese
Leucine 2.959mg 0.913mg Swiss cheese
Lysine 2.585mg 0.767mg Swiss cheese
Methionine 0.784mg 0.319mg Swiss cheese
Phenylalanine 1.662mg 0.572mg Swiss cheese
Valine 2.139mg 0.722mg Swiss cheese
Histidine 1.065mg 0.26mg Swiss cheese
Cholesterol 93mg 313mg Swiss cheese
Trans Fat 0.987g 0.709g Omelette
Saturated Fat 18.227g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0.018g 0.006g Swiss cheese
Monounsaturated Fat 8.046g 4.843g Swiss cheese
Polyunsaturated fat 1.341g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.007g 0.015g Omelette
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
Swiss cheese
38%
Omelette
Minerals Daily Need Coverage Score
87%
Swiss cheese
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.31g)
Which food is lower in Cholesterol?
Swiss cheese
Swiss cheese is lower in Cholesterol (difference - 220mg)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 14.908g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2.6)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.