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White bread vs. Omelette — In-Depth Nutrition Comparison

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How are white bread and omelette different?

  • White bread is higher in vitamin B1, vitamin B3, iron, manganese, and folate; however, omelette is richer in choline, vitamin B12, and vitamin B5.
  • Daily need coverage for cholesterol for omelette is 104% higher.
  • White bread contains 75 times more vitamin B3 than omelette. While white bread contains 4.78mg of vitamin B3, omelette contains only 0.064mg.
  • Omelette has less sodium.
  • Omelette has a lower glycemic index (0) than white bread (73).

Bread, white, commercially prepared (includes soft bread crumbs) and Egg, whole, cooked, omelet are the varieties used in this article.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +109.1%
Contains more CalciumCalcium +200%
Contains more IronIron +143.9%
Contains more CopperCopper +60.3%
Contains more ManganeseManganese +2133.3%
Contains more ZincZinc +47.3%
Contains more PhosphorusPhosphorus +70.4%
Contains less SodiumSodium -68.4%
Contains more SeleniumSelenium +17.3%
~equal in Potassium ~117mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 B1Vitamin B1 +1467.6%
Contains more Vitamin B3Vitamin B3 +7368.8%
Contains more FolateFolate +184.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +486.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +58.8%
Contains more Vitamin B5Vitamin B5 +140.5%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2150%
Contains more CholineCholine +1595.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +7621.9%
Contains more OtherOther +98%
Contains more ProteinProtein +19.4%
Contains more FatsFats +250.2%
Contains more WaterWater +109%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -79%
Contains more Mono. FatMonounsaturated fat +708.5%
Contains more Poly. FatPolyunsaturated fat +69.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 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 GlucoseGlucose +406.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~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.
White bread Omelette
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient White bread Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Vitamin B1 0.533mg 0.034mg 42%
Choline 14.6mg 247.6mg 42%
Vitamin B12 0µg 0.76µg 32%
Vitamin B3 4.78mg 0.064mg 29%
Iron 3.61mg 1.48mg 27%
Manganese 0.536mg 0.024mg 22%
Vitamin A 0µg 172µg 19%
Folate 111µg 39µg 18%
Carbs 49.42g 0.64g 16%
Starch 37.17g 15%
Sodium 490mg 155mg 15%
Vitamin B5 0.536mg 1.289mg 15%
Fats 3.33g 11.66g 13%
Saturated fat 0.698g 3.319g 12%
Fiber 2.7g 0g 11%
Vitamin B2 0.243mg 0.386mg 11%
Monounsaturated fat 0.599g 4.843g 11%
Phosphorus 98mg 167mg 10%
Calcium 144mg 48mg 10%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Vitamin E 0.22mg 1.29mg 7%
Selenium 22µg 25.8µg 7%
Polyunsaturated fat 1.602g 2.712g 7%
Calories 266kcal 154kcal 6%
Vitamin K 0.2µg 4.5µg 4%
Copper 0.101mg 0.063mg 4%
Vitamin B6 0.087mg 0.143mg 4%
Protein 8.85g 10.57g 3%
Fructose 2.43g 0g 3%
Zinc 0.74mg 1.09mg 3%
Magnesium 23mg 11mg 3%
Net carbs 46.72g 0.64g N/A
Potassium 126mg 117mg 0%
Sugar 5.67g 0.31g N/A
Trans fat 0.027g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
45%
Omelette
Minerals Daily Need Coverage Score
56%
White bread
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 2.621g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $1)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 5.36g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 335mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 73)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.