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  6. Omelette vs. Edam

Omelette vs. Edam — In-Depth Nutrition Comparison

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How are omelette and edam different?

  • Omelette is richer in choline, selenium, and vitamin B5, while edam is higher in calcium, phosphorus, vitamin B12, and zinc.
  • Omelette covers your daily need for cholesterol, 75% more than edam.
  • Omelette contains 16 times more choline than edam. Omelette contains 247.6mg of choline, while edam contains 15.4mg.
  • Edam is lower in cholesterol.
  • Edam has a higher glycemic index (27) than omelette (0).

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

Infographic

Omelette vs Edam 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%
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%
Contains more IronIron +236.4%
Contains more CopperCopper +75%
Contains less SodiumSodium -80.9%
Contains more ManganeseManganese +118.2%
Contains more SeleniumSelenium +77.9%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +1422.9%
Contains more PotassiumPotassium +60.7%
Contains more ZincZinc +244%
Contains more PhosphorusPhosphorus +221%

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%
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%
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%
Contains more Vitamin AVitamin A +41.3%
Contains more Vitamin B3Vitamin B3 +28.1%
Contains more Vitamin B12Vitamin B12 +102.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.037mg
~equal in Vitamin B2 ~0.389mg

All nutrients comparison - raw data values

Nutrient Omelette Edam DV% diff.
Cholesterol 313mg 89mg 75%
Calcium 48mg 731mg 68%
Saturated fat 3.319g 17.572g 65%
Phosphorus 167mg 536mg 53%
Choline 247.6mg 15.4mg 42%
Vitamin B12 0.76µg 1.54µg 33%
Protein 10.57g 24.99g 29%
Sodium 155mg 812mg 29%
Fats 11.66g 27.8g 25%
Zinc 1.09mg 3.75mg 24%
Selenium 25.8µg 14.5µg 21%
Vitamin B5 1.289mg 0.281mg 20%
Polyunsaturated fat 2.712g 0.665g 14%
Iron 1.48mg 0.44mg 13%
Calories 154kcal 357kcal 10%
Vitamin A 172µg 243µg 8%
Monounsaturated fat 4.843g 8.125g 8%
Vitamin E 1.29mg 0.24mg 7%
Vitamin D* 69 IU 20 IU 6%
Vitamin D 1.7µg 0.5µg 6%
Folate 39µg 16µg 6%
Magnesium 11mg 30mg 5%
Vitamin B6 0.143mg 0.076mg 5%
Copper 0.063mg 0.036mg 3%
Potassium 117mg 188mg 2%
Vitamin K 4.5µg 2.3µg 2%
Manganese 0.024mg 0.011mg 1%
Protein per 100 calories 6.9g 7g N/A
Calories per 10 g protein 146kcal 143kcal N/A
Weight per 100 calories 65g 28g N/A
Unsaturated / Saturated Fat ratio 2.3 0.5 N/A
Net carbs 0.64g 1.43g N/A
Carbs 0.64g 1.43g 0%
Sugar 0.31g 1.43g N/A
Vitamin B1 0.034mg 0.037mg 0%
Vitamin B2 0.386mg 0.389mg 0%
Vitamin B3 0.064mg 0.082mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.352mg 0%
Threonine 0.467mg 0.932mg 0%
Isoleucine 0.565mg 1.308mg 0%
Leucine 0.913mg 2.57mg 0%
Lysine 0.767mg 2.66mg 0%
Methionine 0.319mg 0.721mg 0%
Phenylalanine 0.572mg 1.434mg 0%
Valine 0.722mg 1.81mg 0%
Histidine 0.26mg 1.034mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
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
Contains more WaterWater +83.2%
Contains more ProteinProtein +136.4%
Contains more FatsFats +138.4%
Contains more CarbsCarbs +123.4%
Contains more OtherOther +322%

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
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
Contains less Sat. FatSaturated fat -81.1%
Contains more Poly. FatPolyunsaturated fat +307.8%
Contains more Mono. FatMonounsaturated fat +67.8%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients
  2. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.