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  6. Omelette vs. Eggnog

Omelette vs. Eggnog — In-Depth Nutrition Comparison

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What are the differences between omelette and eggnog?

  • 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.
  • Omelette has 39 times more folate than eggnog. While omelette has 39µg of folate, eggnog has only 1µg.
  • The amount of cholesterol in eggnog is lower.
  • The glycemic index of omelette is lower.

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

Infographic

Omelette vs Eggnog 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%
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%
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%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +170.8%
Contains more PotassiumPotassium +41%
Contains less SodiumSodium -65.2%

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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +64.1%
~equal in Vitamin B1 ~0.034mg

All nutrients comparison - raw data values

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

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
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
Contains more Mono. FatMonounsaturated fat +272%
Contains more Poly. FatPolyunsaturated fat +1269.7%
Contains less Sat. FatSaturated fat -21.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more GlucoseGlucose +342.9%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients
  2. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.