Egg white vs. Omelette — In-Depth Nutrition Comparison
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The main differences between egg whites and omelette
- Egg whites contain less choline, vitamin B12, vitamin B5, phosphorus, vitamin A, fats, iron, and vitamin B6 than omelette.
- Daily need coverage for cholesterol for omelette is 104% higher.
Food types used in this article are Egg, white, raw, fresh and Egg, whole, cooked, omelet.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +39.3% |
| Contains more CalciumCalcium | +585.7% |
| Contains more IronIron | +1750% |
| Contains more CopperCopper | +173.9% |
| Contains more ZincZinc | +3533.3% |
| Contains more PhosphorusPhosphorus | +1013.3% |
| Contains more ManganeseManganese | +118.2% |
| Contains more SeleniumSelenium | +29% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B2Vitamin B2 | +13.7% |
| Contains more Vitamin B3Vitamin B3 | +64.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +750% |
| Contains more Vitamin B5Vitamin B5 | +578.4% |
| Contains more Vitamin B6Vitamin B6 | +2760% |
| Contains more Vitamin B12Vitamin B12 | +744.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +875% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 313mg | 104% |
| Choline | 1.1mg | 247.6mg | 45% |
| Vitamin B12 | 0.09µg | 0.76µg | 28% |
| Phosphorus | 15mg | 167mg | 22% |
| Vitamin B5 | 0.19mg | 1.289mg | 22% |
| Vitamin A | 0µg | 172µg | 19% |
| Fats | 0.17g | 11.66g | 18% |
| Iron | 0.08mg | 1.48mg | 18% |
| Polyunsaturated fat | 0g | 2.712g | 18% |
| Saturated fat | 0g | 3.319g | 15% |
| Monounsaturated fat | 0g | 4.843g | 12% |
| Selenium | 20µg | 25.8µg | 11% |
| Vitamin B6 | 0.005mg | 0.143mg | 11% |
| Zinc | 0.03mg | 1.09mg | 10% |
| Vitamin D* | 0 IU | 69 IU | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Vitamin E | 0mg | 1.29mg | 9% |
| Folate | 4µg | 39µg | 9% |
| Calories | 52kcal | 154kcal | 5% |
| Calcium | 7mg | 48mg | 4% |
| Copper | 0.023mg | 0.063mg | 4% |
| Vitamin B2 | 0.439mg | 0.386mg | 4% |
| Vitamin K | 0µg | 4.5µg | 4% |
| Vitamin B1 | 0.004mg | 0.034mg | 3% |
| Protein | 10.9g | 10.57g | 1% |
| Potassium | 163mg | 117mg | 1% |
| Manganese | 0.011mg | 0.024mg | 1% |
| Protein per 100 calories | 21g | 6.9g | N/A |
| Calories per 10 g protein | 48kcal | 146kcal | N/A |
| Weight per 100 calories | 192g | 65g | N/A |
| Unsaturated / Saturated Fat ratio | 2.3 | N/A | |
| Net carbs | 0.73g | 0.64g | N/A |
| Carbs | 0.73g | 0.64g | 0% |
| Magnesium | 11mg | 11mg | 0% |
| Sugar | 0.71g | 0.31g | N/A |
| Sodium | 166mg | 155mg | 0% |
| Vitamin B3 | 0.105mg | 0.064mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.125mg | 0.14mg | 0% |
| Threonine | 0.449mg | 0.467mg | 0% |
| Isoleucine | 0.661mg | 0.565mg | 0% |
| Leucine | 1.016mg | 0.913mg | 0% |
| Lysine | 0.806mg | 0.767mg | 0% |
| Methionine | 0.399mg | 0.319mg | 0% |
| Phenylalanine | 0.686mg | 0.572mg | 0% |
| Valine | 0.809mg | 0.722mg | 0% |
| Histidine | 0.29mg | 0.26mg | 0% |
| Fructose | 0.07g | 0g | 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
| Contains more CarbsCarbs | +14.1% |
| Contains more WaterWater | +15% |
| Contains more FatsFats | +6758.8% |
~equal in
Protein
~10.57g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Glucose
~0.31g
