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  6. Edam vs. Omelette

Edam vs. Omelette — In-Depth Nutrition Comparison

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How are edam and omelette different?

  • Edam is richer in calcium, phosphorus, vitamin B12, and zinc, while omelette is higher in choline, selenium, and vitamin B5.
  • Omelette covers your daily need for cholesterol, 75% more than edam.
  • Edam contains 15 times more calcium than omelette. Edam contains 731mg of calcium, while omelette contains 48mg.
  • Omelette is lower in saturated fat.
  • Edam has a higher glycemic index (27) than omelette (0).

Cheese, edam and Egg, whole, cooked, omelet types were used in this article.

Infographic

Edam 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.
Edam
Edam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 +172.7%
Contains more CalciumCalcium +1422.9%
Contains more PotassiumPotassium +60.7%
Contains more ZincZinc +244%
Contains more PhosphorusPhosphorus +221%
Contains more IronIron +236.4%
Contains more CopperCopper +75%
Contains less SodiumSodium -80.9%
Contains more ManganeseManganese +118.2%
Contains more SeleniumSelenium +77.9%

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.
Edam
Edam
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 81% 4.8% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 26% 57% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29%
Contains more Vitamin AVitamin A +41.3%
Contains more Vitamin B3Vitamin B3 +28.1%
Contains more Vitamin B12Vitamin B12 +102.6%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin EVitamin E +437.5%
Contains more Vitamin B5Vitamin B5 +358.7%
Contains more Vitamin B6Vitamin B6 +88.2%
Contains more Vitamin KVitamin K +95.7%
Contains more FolateFolate +143.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B2 ~0.386mg

All nutrients comparison - raw data values

Nutrient Edam Omelette DV% diff.
Cholesterol 89mg 313mg 75%
Calcium 731mg 48mg 68%
Saturated fat 17.572g 3.319g 65%
Phosphorus 536mg 167mg 53%
Choline 15.4mg 247.6mg 42%
Vitamin B12 1.54µg 0.76µg 33%
Protein 24.99g 10.57g 29%
Sodium 812mg 155mg 29%
Fats 27.8g 11.66g 25%
Zinc 3.75mg 1.09mg 24%
Selenium 14.5µg 25.8µg 21%
Vitamin B5 0.281mg 1.289mg 20%
Polyunsaturated fat 0.665g 2.712g 14%
Iron 0.44mg 1.48mg 13%
Calories 357kcal 154kcal 10%
Vitamin A 243µg 172µg 8%
Monounsaturated fat 8.125g 4.843g 8%
Vitamin E 0.24mg 1.29mg 7%
Vitamin D* 20 IU 69 IU 6%
Vitamin D 0.5µg 1.7µg 6%
Folate 16µg 39µg 6%
Magnesium 30mg 11mg 5%
Vitamin B6 0.076mg 0.143mg 5%
Copper 0.036mg 0.063mg 3%
Potassium 188mg 117mg 2%
Vitamin K 2.3µg 4.5µg 2%
Manganese 0.011mg 0.024mg 1%
Protein per 100 calories 7g 6.9g N/A
Calories per 10 g protein 143kcal 146kcal N/A
Weight per 100 calories 28g 65g N/A
Unsaturated / Saturated Fat ratio 0.5 2.3 N/A
Net carbs 1.43g 0.64g N/A
Carbs 1.43g 0.64g 0%
Sugar 1.43g 0.31g N/A
Vitamin B1 0.037mg 0.034mg 0%
Vitamin B2 0.389mg 0.386mg 0%
Vitamin B3 0.082mg 0.064mg 0%
Trans fat 0.709g N/A
Tryptophan 0.352mg 0.14mg 0%
Threonine 0.932mg 0.467mg 0%
Isoleucine 1.308mg 0.565mg 0%
Leucine 2.57mg 0.913mg 0%
Lysine 2.66mg 0.767mg 0%
Methionine 0.721mg 0.319mg 0%
Phenylalanine 1.434mg 0.572mg 0%
Valine 1.81mg 0.722mg 0%
Histidine 1.034mg 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
Edam
Edam
4
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 ProteinProtein +136.4%
Contains more FatsFats +138.4%
Contains more CarbsCarbs +123.4%
Contains more OtherOther +322%
Contains more WaterWater +83.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
Edam
1
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +67.8%
Contains less Sat. FatSaturated fat -81.1%
Contains more Poly. FatPolyunsaturated fat +307.8%

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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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.