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  6. Omelette vs. Fontina

Omelette vs. Fontina — In-Depth Nutrition Comparison

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Significant differences between omelette and fontina

  • Omelette is richer in choline, selenium, and vitamin B5, while fontina is higher in calcium, vitamin B12, phosphorus, and zinc.
  • Fontina covers your daily saturated fat needs 79% more than omelette.
  • Omelette has 16 times more choline than fontina. Omelette has 247.6mg of choline, while fontina has 15.4mg.
  • Fontina is lower in cholesterol.
  • Fontina has a higher glycemic index (27) than omelette (0).

Specific food types used in this comparison are Egg, whole, cooked, omelet and Cheese, fontina.

Infographic

Omelette vs Fontina 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more PotassiumPotassium +82.8%
Contains more IronIron +543.5%
Contains more CopperCopper +152%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +71.4%
Contains more SeleniumSelenium +77.9%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +1045.8%
Contains more ZincZinc +221.1%
Contains more PhosphorusPhosphorus +107.2%

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%
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% 9% 87% 5.4% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5%
Contains more Vitamin DVitamin D +183.3%
Contains more Vitamin EVitamin E +377.8%
Contains more Vitamin B1Vitamin B1 +61.9%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B5Vitamin B5 +200.5%
Contains more Vitamin B6Vitamin B6 +72.3%
Contains more Vitamin KVitamin K +73.1%
Contains more FolateFolate +550%
Contains more Vitamin AVitamin A +51.7%
Contains more Vitamin B3Vitamin B3 +134.4%
Contains more Vitamin B12Vitamin B12 +121.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Omelette Fontina DV% diff.
Saturated fat 3.319g 19.196g 72%
Cholesterol 313mg 116mg 66%
Calcium 48mg 550mg 50%
Choline 247.6mg 15.4mg 42%
Vitamin B12 0.76µg 1.68µg 38%
Protein 10.57g 25.6g 30%
Fats 11.66g 31.14g 30%
Sodium 155mg 800mg 28%
Phosphorus 167mg 346mg 26%
Zinc 1.09mg 3.5mg 22%
Selenium 25.8µg 14.5µg 21%
Vitamin B5 1.289mg 0.429mg 17%
Iron 1.48mg 0.23mg 16%
Vitamin B2 0.386mg 0.204mg 14%
Calories 154kcal 389kcal 12%
Vitamin A 172µg 261µg 10%
Monounsaturated fat 4.843g 8.687g 10%
Folate 39µg 6µg 8%
Vitamin E 1.29mg 0.27mg 7%
Polyunsaturated fat 2.712g 1.654g 7%
Vitamin D* 69 IU 23 IU 6%
Vitamin D 1.7µg 0.6µg 6%
Vitamin B6 0.143mg 0.083mg 5%
Copper 0.063mg 0.025mg 4%
Potassium 117mg 64mg 2%
Vitamin K 4.5µg 2.6µg 2%
Magnesium 11mg 14mg 1%
Vitamin B1 0.034mg 0.021mg 1%
Vitamin B3 0.064mg 0.15mg 1%
Protein per 100 calories 6.9g 6.6g N/A
Calories per 10 g protein 146kcal 152kcal N/A
Weight per 100 calories 65g 26g N/A
Unsaturated / Saturated Fat ratio 2.3 0.54 N/A
Net carbs 0.64g 1.55g N/A
Carbs 0.64g 1.55g 0%
Sugar 0.31g 1.55g N/A
Manganese 0.024mg 0.014mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.361mg 0%
Threonine 0.467mg 0.935mg 0%
Isoleucine 0.565mg 1.384mg 0%
Leucine 0.913mg 2.664mg 0%
Lysine 0.767mg 2.328mg 0%
Methionine 0.319mg 0.706mg 0%
Phenylalanine 0.572mg 1.497mg 0%
Valine 0.722mg 1.926mg 0%
Histidine 0.26mg 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more WaterWater +100.8%
Contains more ProteinProtein +142.2%
Contains more FatsFats +167.1%
Contains more CarbsCarbs +142.2%
Contains more OtherOther +279%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Poly. FatPolyunsaturated fat +64%
Contains more Mono. FatMonounsaturated fat +79.4%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.