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  6. Omelette vs. Parmesan

Omelette vs. Parmesan — In-Depth Nutrition Comparison

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Important differences between omelette and parmesan

  • Omelette has more choline; however, parmesan is richer in calcium, phosphorus, protein, zinc, vitamin B12, and fats.
  • Parmesan's daily need coverage for calcium is 81% more.
  • Omelette contains 18 times more choline than parmesan. Omelette contains 247.6mg of choline, while parmesan contains 14.1mg.
  • Parmesan contains less cholesterol.

The food varieties used in the comparison are Egg, whole, cooked, omelet and Cheese, parmesan, grated.

Infographic

Omelette vs Parmesan infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more IronIron +202%
Contains more CopperCopper +57.5%
Contains less SodiumSodium -91.4%
Contains more MagnesiumMagnesium +209.1%
Contains more CalciumCalcium +1677.1%
Contains more PotassiumPotassium +53.8%
Contains more ZincZinc +285.3%
Contains more PhosphorusPhosphorus +275.4%
Contains more ManganeseManganese +195.8%
Contains more SeleniumSelenium +33.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin EVitamin E +143.4%
Contains more Vitamin B1Vitamin B1 +30.8%
Contains more Vitamin B5Vitamin B5 +186.4%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more Vitamin KVitamin K +164.7%
Contains more FolateFolate +550%
Contains more Vitamin AVitamin A +52.3%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B12Vitamin B12 +84.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.358mg

All nutrients comparison - raw data values

Nutrient Omelette Parmesan DV% diff.
Calcium 48mg 853mg 81%
Cholesterol 313mg 86mg 76%
Sodium 155mg 1804mg 72%
Phosphorus 167mg 627mg 66%
Saturated fat 3.319g 15.371g 55%
Choline 247.6mg 14.1mg 42%
Protein 10.57g 28.42g 36%
Zinc 1.09mg 4.2mg 28%
Vitamin B12 0.76µg 1.4µg 27%
Fats 11.66g 27.84g 25%
Vitamin B5 1.289mg 0.45mg 17%
Selenium 25.8µg 34.4µg 16%
Calories 154kcal 420kcal 13%
Iron 1.48mg 0.49mg 12%
Vitamin A 172µg 262µg 10%
Polyunsaturated fat 2.712g 1.386g 9%
Folate 39µg 6µg 8%
Vitamin D* 69 IU 21 IU 6%
Vitamin D 1.7µg 0.5µg 6%
Monounsaturated fat 4.843g 7.13g 6%
Omega-3 (ALA) 0.102g 6%
Magnesium 11mg 34mg 5%
Vitamin E 1.29mg 0.53mg 5%
Vitamin B6 0.143mg 0.081mg 5%
Omega-6 (Linoleic acid) 0.87g 5%
Carbs 0.64g 13.91g 4%
Copper 0.063mg 0.04mg 3%
Potassium 117mg 180mg 2%
Manganese 0.024mg 0.071mg 2%
Vitamin B2 0.386mg 0.358mg 2%
Vitamin K 4.5µg 1.7µg 2%
Vitamin B1 0.034mg 0.026mg 1%
Protein per 100 calories 6.9g 6.8g N/A
Calories per 10 g protein 146kcal 148kcal N/A
Weight per 100 calories 65g 24g N/A
Unsaturated / Saturated Fat ratio 2.3 0.55 N/A
Net carbs 0.64g 13.91g N/A
Sugar 0.31g 0.07g N/A
Vitamin B3 0.064mg 0.08mg 0%
Trans fat 0.709g 0.876g N/A
Tryptophan 0.14mg 0.383mg 0%
Threonine 0.467mg 1.075mg 0%
Isoleucine 0.565mg 1.455mg 0%
Leucine 0.913mg 2.747mg 0%
Lysine 0.767mg 2.201mg 0%
Methionine 0.319mg 0.751mg 0%
Phenylalanine 0.572mg 1.538mg 0%
Valine 0.722mg 1.865mg 0%
Histidine 0.26mg 0.806mg 0%
Omega-3 (DHA) 0.049g 0g N/A
Omega-3 (DPA) 0.006g 0.015g N/A
Omega-3 (Eicosatrienoic acid) 0.002g N/A
Omega-6 (Gamma-linolenic acid) 0.002g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.026g N/A
Omega-6 (Eicosadienoic acid) 0.015g 0.006g 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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +236.1%
Contains more ProteinProtein +168.9%
Contains more FatsFats +138.8%
Contains more CarbsCarbs +2073.4%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Poly. FatPolyunsaturated fat +95.7%
Contains more Mono. FatMonounsaturated fat +47.2%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.07 g
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.