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  6. Omelette vs. Whey

Omelette vs. Whey — In-Depth Nutrition Comparison

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The main differences between omelette and whey

  • Whey contains less selenium, choline, vitamin B12, vitamin B5, iron, vitamin B2, phosphorus, and vitamin A than omelette.
  • Daily need coverage for cholesterol for omelette is 104% higher.
  • Whey has 51 times less vitamin A than omelette. Omelette has 617 IU of vitamin A, while whey has 12 IU.
  • Whey is lower in cholesterol.
  • Whey has a higher glycemic index than omelette.

Food types used in this article are Egg, whole, cooked, omelet and Whey, sweet, fluid.

Infographic

Omelette vs Whey 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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +37.5%
Contains more IronIron +2366.7%
Contains more CopperCopper +1475%
Contains more ZincZinc +738.5%
Contains more PhosphorusPhosphorus +263%
Contains more ManganeseManganese +2300%
Contains more SeleniumSelenium +1257.9%
Contains more PotassiumPotassium +37.6%
Contains less SodiumSodium -65.2%
~equal in Calcium ~47mg

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%
Whey
Whey
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 0.33% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +5633.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +144.3%
Contains more Vitamin B5Vitamin B5 +236.6%
Contains more Vitamin B6Vitamin B6 +361.3%
Contains more Vitamin B12Vitamin B12 +171.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +15.6%
~equal in Vitamin B1 ~0.036mg

All nutrients comparison - raw data values

Nutrient Omelette Whey DV% diff.
Cholesterol 313mg 2mg 104%
Selenium 25.8µg 1.9µg 43%
Choline 247.6mg 16mg 42%
Vitamin B12 0.76µg 0.28µg 20%
Protein 10.57g 0.85g 19%
Vitamin A 172µg 3µg 19%
Iron 1.48mg 0.06mg 18%
Vitamin B2 0.386mg 0.158mg 18%
Vitamin B5 1.289mg 0.383mg 18%
Polyunsaturated fat 2.712g 0.011g 18%
Fats 11.66g 0.36g 17%
Phosphorus 167mg 46mg 17%
Saturated fat 3.319g 0.23g 14%
Monounsaturated fat 4.843g 0.1g 12%
Folate 39µg 1µg 10%
Vitamin D* 69 IU 9%
Vitamin D 1.7µg 9%
Zinc 1.09mg 0.13mg 9%
Vitamin E 1.29mg 0mg 9%
Vitamin B6 0.143mg 0.031mg 9%
Copper 0.063mg 0.004mg 7%
Calories 154kcal 27kcal 6%
Sodium 155mg 54mg 4%
Vitamin K 4.5µg 0µg 4%
Carbs 0.64g 5.14g 2%
Magnesium 11mg 8mg 1%
Potassium 117mg 161mg 1%
Manganese 0.024mg 0.001mg 1%
Protein per 100 calories 6.9g 3.1g N/A
Calories per 10 g protein 146kcal 318kcal N/A
Weight per 100 calories 65g 370g N/A
Unsaturated / Saturated Fat ratio 2.3 0.48 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 0.64g 5.14g N/A
Calcium 48mg 47mg 0%
Sugar 0.31g 5.14g N/A
Vitamin B1 0.034mg 0.036mg 0%
Vitamin B3 0.064mg 0.074mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.013mg 0%
Threonine 0.467mg 0.054mg 0%
Isoleucine 0.565mg 0.047mg 0%
Leucine 0.913mg 0.078mg 0%
Lysine 0.767mg 0.068mg 0%
Methionine 0.319mg 0.016mg 0%
Phenylalanine 0.572mg 0.027mg 0%
Valine 0.722mg 0.046mg 0%
Histidine 0.26mg 0.016mg 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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1143.5%
Contains more FatsFats +3138.9%
Contains more OtherOther +88.7%
Contains more CarbsCarbs +703.1%
Contains more WaterWater +22.3%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +4743%
Contains more Poly. FatPolyunsaturated fat +24554.5%
Contains less Sat. FatSaturated fat -93.1%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.