Omelette vs. Provolone — In-Depth Nutrition Comparison

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A recap on the differences between omelette and provolone

Omelette has more choline, selenium, and vitamin B5; however, provolone is higher in calcium, phosphorus, vitamin B12, and zinc.
Omelette covers your daily cholesterol needs 81% more than provolone.
Provolone contains 16 times less choline than omelette. Omelette contains 247.6mg of choline, while provolone contains 15.4mg.
Provolone has less cholesterol.
The glycemic index of provolone is higher.

Food varieties used in this article are Egg, whole, cooked, omelet and Cheese, provolone.

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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.

Omelette

Provolone

Contains more IronIron	+184.6%
Contains more CopperCopper	+142.3%
Contains less SodiumSodium	-82.3%
Contains more ManganeseManganese	+140%
Contains more SeleniumSelenium	+77.9%

Contains more MagnesiumMagnesium	+154.5%
Contains more CalciumCalcium	+1475%
Contains more PotassiumPotassium	+17.9%
Contains more ZincZinc	+196.3%
Contains more PhosphorusPhosphorus	+197%

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.

Omelette

Provolone

Contains more Vitamin DVitamin D	+240%
Contains more Vitamin EVitamin E	+460.9%
Contains more Vitamin B1Vitamin B1	+78.9%
Contains more Vitamin B2Vitamin B2	+20.2%
Contains more Vitamin B5Vitamin B5	+170.8%
Contains more Vitamin B6Vitamin B6	+95.9%
Contains more Vitamin KVitamin K	+104.5%
Contains more FolateFolate	+290%

Contains more Vitamin AVitamin A	+37.2%
Contains more Vitamin B3Vitamin B3	+143.8%
Contains more Vitamin B12Vitamin B12	+92.1%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	313mg	69mg	81%
Calcium	48mg	756mg	71%
Saturated fat	3.319g	17.078g	63%
Phosphorus	167mg	496mg	47%
Choline	247.6mg	15.4mg	42%
Sodium	155mg	876mg	31%
Protein	10.57g	25.58g	30%
Vitamin B12	0.76µg	1.46µg	29%
Fats	11.66g	26.62g	23%
Selenium	25.8µg	14.5µg	21%
Zinc	1.09mg	3.23mg	19%
Vitamin B5	1.289mg	0.476mg	16%
Polyunsaturated fat	2.712g	0.769g	13%
Iron	1.48mg	0.52mg	12%
Calories	154kcal	351kcal	10%
Vitamin A	172µg	236µg	7%
Vitamin E	1.29mg	0.23mg	7%
Folate	39µg	10µg	7%
Vitamin D*	69 IU	20 IU	6%
Vitamin D	1.7µg	0.5µg	6%
Monounsaturated fat	4.843g	7.393g	6%
Vitamin B2	0.386mg	0.321mg	5%
Vitamin B6	0.143mg	0.073mg	5%
Magnesium	11mg	28mg	4%
Copper	0.063mg	0.026mg	4%
Vitamin K	4.5µg	2.2µg	2%
Carbs	0.64g	2.14g	1%
Potassium	117mg	138mg	1%
Manganese	0.024mg	0.01mg	1%
Vitamin B1	0.034mg	0.019mg	1%
Vitamin B3	0.064mg	0.156mg	1%
Protein per 100 calories	6.9g	7.3g	N/A
Calories per 10 g protein	146kcal	137kcal	N/A
Weight per 100 calories	65g	28g	N/A
Unsaturated / Saturated Fat ratio	2.3	0.48	N/A
Net carbs	0.64g	2.14g	N/A
Sugar	0.31g	0.56g	N/A
Trans fat	0.709g		N/A
Tryptophan	0.14mg	0.345mg	0%
Threonine	0.467mg	0.982mg	0%
Isoleucine	0.565mg	1.091mg	0%
Leucine	0.913mg	2.297mg	0%
Lysine	0.767mg	2.646mg	0%
Methionine	0.319mg	0.686mg	0%
Phenylalanine	0.572mg	1.287mg	0%
Valine	0.722mg	1.64mg	0%
Histidine	0.26mg	1.115mg	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