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  6. Eggnog vs. Omelette

Eggnog vs. Omelette — In-Depth Nutrition Comparison

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What are the differences between eggnog and omelette?

  • Omelette is richer than eggnog in selenium, choline, vitamin B5, iron, vitamin B2, vitamin B12, folate, phosphorus, and vitamin A.
  • Omelette's daily need coverage for cholesterol is 85% more.
  • The amount of cholesterol in eggnog is lower.
  • The glycemic index of omelette is lower.

We used Eggnog and Egg, whole, cooked, omelet types in this article.

Infographic

Eggnog 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.
Eggnog
Eggnog
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
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 +72.7%
Contains more CalciumCalcium +170.8%
Contains more PotassiumPotassium +41%
Contains less SodiumSodium -65.2%
Contains more IronIron +640%
Contains more CopperCopper +384.6%
Contains more ZincZinc +137%
Contains more PhosphorusPhosphorus +53.2%
Contains more ManganeseManganese +380%
Contains more SeleniumSelenium +514.3%

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.
Eggnog
Eggnog
2
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 5% 18% 20% 4.2% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75%
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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin DVitamin D +41.7%
Contains more Vitamin AVitamin A +191.5%
Contains more Vitamin EVitamin E +514.3%
Contains more Vitamin B2Vitamin B2 +103.2%
Contains more Vitamin B5Vitamin B5 +209.1%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin B12Vitamin B12 +68.9%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +3800%
~equal in Vitamin B1 ~0.034mg

All nutrients comparison - raw data values

Nutrient Eggnog Omelette DV% diff.
Cholesterol 59mg 313mg 85%
Selenium 4.2µg 25.8µg 39%
Choline 52.2mg 247.6mg 36%
Vitamin B5 0.417mg 1.289mg 17%
Polyunsaturated fat 0.198g 2.712g 17%
Iron 0.2mg 1.48mg 16%
Vitamin B2 0.19mg 0.386mg 15%
Vitamin A 59µg 172µg 13%
Vitamin B12 0.45µg 0.76µg 13%
Protein 4.55g 10.57g 12%
Fats 4.19g 11.66g 11%
Folate 1µg 39µg 10%
Monounsaturated fat 1.302g 4.843g 9%
Calcium 130mg 48mg 8%
Phosphorus 109mg 167mg 8%
Vitamin E 0.21mg 1.29mg 7%
Vitamin B6 0.05mg 0.143mg 7%
Copper 0.013mg 0.063mg 6%
Zinc 0.46mg 1.09mg 6%
Sodium 54mg 155mg 4%
Vitamin K 0.3µg 4.5µg 4%
Calories 88kcal 154kcal 3%
Vitamin D* 49 IU 69 IU 3%
Vitamin D 1.2µg 1.7µg 3%
Saturated fat 2.591g 3.319g 3%
Vitamin C 1.5mg 0mg 2%
Carbs 8.05g 0.64g 2%
Magnesium 19mg 11mg 2%
Potassium 165mg 117mg 1%
Manganese 0.005mg 0.024mg 1%
Protein per 100 calories 5.2g 6.9g N/A
Calories per 10 g protein 193kcal 146kcal N/A
Weight per 100 calories 114g 65g N/A
Unsaturated / Saturated Fat ratio 0.58 2.3 N/A
Net carbs 8.05g 0.64g N/A
Sugar 8.05g 0.31g N/A
Vitamin B1 0.034mg 0.034mg 0%
Vitamin B3 0.105mg 0.064mg 0%
Trans fat 0.709g N/A
Tryptophan 0.085mg 0.14mg 0%
Threonine 0.201mg 0.467mg 0%
Isoleucine 0.237mg 0.565mg 0%
Leucine 0.383mg 0.913mg 0%
Lysine 0.257mg 0.767mg 0%
Methionine 0.12mg 0.319mg 0%
Phenylalanine 0.225mg 0.572mg 0%
Valine 0.289mg 0.722mg 0%
Histidine 0.108mg 0.26mg 0%
Fructose 0.04g 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
Eggnog
Eggnog
2
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 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 +1157.8%
Contains more ProteinProtein +132.3%
Contains more FatsFats +178.3%
Contains more OtherOther +49.3%
~equal in Water ~76.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 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 -21.9%
Contains more Mono. FatMonounsaturated fat +272%
Contains more Poly. FatPolyunsaturated fat +1269.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Eggnog
Eggnog
5
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 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 SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +342.9%
~equal in Starch ~0g

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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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.