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Omelette vs. Butter — In-Depth Nutrition Comparison

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A recap on the differences between omelette and butter

  • Omelette has more selenium, choline, vitamin B2, vitamin B12, vitamin B5, phosphorus, and iron; however, butter is higher in vitamin A.
  • Butter covers your daily saturated fat needs 236% more than omelette.
  • Butter contains 74 times less iron than omelette. Omelette contains 1.48mg of iron, while butter contains 0.02mg.
  • Butter has less cholesterol.

Food varieties used in this article are Egg, whole, cooked, omelet and Butter, without salt.

Infographic

Omelette vs Butter 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Butter
Butter
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +387.5%
Contains more IronIron +7300%
Contains more CopperCopper +293.8%
Contains more ZincZinc +1111.1%
Contains more PhosphorusPhosphorus +595.8%
Contains more ManganeseManganese +500%
Contains more SeleniumSelenium +2480%
Contains less SodiumSodium -92.9%

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.
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%
Butter
Butter
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% 0% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +1035.3%
Contains more Vitamin B3Vitamin B3 +52.4%
Contains more Vitamin B5Vitamin B5 +1071.8%
Contains more Vitamin B6Vitamin B6 +4666.7%
Contains more Vitamin B12Vitamin B12 +347.1%
Contains more FolateFolate +1200%
Contains more Vitamin AVitamin A +297.7%
Contains more Vitamin EVitamin E +79.8%
Contains more Vitamin KVitamin K +55.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Omelette Butter DV% diff.
Saturated fat 3.319g 50.489g 214%
Fats 11.66g 81.11g 107%
Vitamin A 172µg 684µg 57%
Monounsaturated fat 4.843g 23.43g 46%
Selenium 25.8µg 1µg 45%
Choline 247.6mg 18.8mg 42%
Cholesterol 313mg 215mg 33%
Calories 154kcal 717kcal 28%
Vitamin B2 0.386mg 0.034mg 27%
Vitamin B12 0.76µg 0.17µg 25%
Vitamin B5 1.289mg 0.11mg 24%
Phosphorus 167mg 24mg 20%
Protein 10.57g 0.85g 19%
Iron 1.48mg 0.02mg 18%
Vitamin B6 0.143mg 0.003mg 11%
Vitamin D* 69 IU 0 IU 9%
Vitamin D 1.7µg 0µg 9%
Zinc 1.09mg 0.09mg 9%
Folate 39µg 3µg 9%
Vitamin E 1.29mg 2.32mg 7%
Sodium 155mg 11mg 6%
Copper 0.063mg 0.016mg 5%
Potassium 117mg 24mg 3%
Magnesium 11mg 2mg 2%
Calcium 48mg 24mg 2%
Vitamin B1 0.034mg 0.005mg 2%
Vitamin K 4.5µg 7µg 2%
Polyunsaturated fat 2.712g 3.01g 2%
Manganese 0.024mg 0.004mg 1%
Protein per 100 calories 6.9g 0.12g N/A
Calories per 10 g protein 146kcal 8435kcal N/A
Weight per 100 calories 65g 14g N/A
Unsaturated / Saturated Fat ratio 2.3 0.52 N/A
Net carbs 0.64g 0.06g N/A
Carbs 0.64g 0.06g 0%
Sugar 0.31g 0.06g N/A
Vitamin B3 0.064mg 0.042mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.012mg 0%
Threonine 0.467mg 0.038mg 0%
Isoleucine 0.565mg 0.051mg 0%
Leucine 0.913mg 0.083mg 0%
Lysine 0.767mg 0.067mg 0%
Methionine 0.319mg 0.021mg 0%
Phenylalanine 0.572mg 0.041mg 0%
Valine 0.722mg 0.057mg 0%
Histidine 0.26mg 0.023mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - ALA 0.315g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +1143.5%
Contains more CarbsCarbs +966.7%
Contains more WaterWater +324.4%
Contains more OtherOther +2400%
Contains more FatsFats +595.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +383.8%
Contains more Poly. FatPolyunsaturated fat +11%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.