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  6. Whey vs. Omelette

Whey vs. Omelette — In-Depth Nutrition Comparison

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The main differences between whey and omelette

  • 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 is lower in saturated fat.
  • Whey has a higher glycemic index than omelette.

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

Infographic

Whey vs Omelette 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.
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%
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%
Contains more PotassiumPotassium +37.6%
Contains less SodiumSodium -65.2%
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%
~equal in Calcium ~48mg

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +15.6%
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%
~equal in Vitamin B1 ~0.034mg

All nutrients comparison - raw data values

Nutrient Whey Omelette DV% diff.
Cholesterol 2mg 313mg 104%
Selenium 1.9µg 25.8µg 43%
Choline 16mg 247.6mg 42%
Vitamin B12 0.28µg 0.76µg 20%
Protein 0.85g 10.57g 19%
Vitamin A 3µg 172µg 19%
Iron 0.06mg 1.48mg 18%
Vitamin B2 0.158mg 0.386mg 18%
Vitamin B5 0.383mg 1.289mg 18%
Polyunsaturated fat 0.011g 2.712g 18%
Fats 0.36g 11.66g 17%
Phosphorus 46mg 167mg 17%
Saturated fat 0.23g 3.319g 14%
Monounsaturated fat 0.1g 4.843g 12%
Folate 1µg 39µg 10%
Vitamin D* 69 IU 9%
Vitamin D 1.7µg 9%
Zinc 0.13mg 1.09mg 9%
Vitamin E 0mg 1.29mg 9%
Vitamin B6 0.031mg 0.143mg 9%
Copper 0.004mg 0.063mg 7%
Calories 27kcal 154kcal 6%
Sodium 54mg 155mg 4%
Vitamin K 0µg 4.5µg 4%
Carbs 5.14g 0.64g 2%
Magnesium 8mg 11mg 1%
Potassium 161mg 117mg 1%
Manganese 0.001mg 0.024mg 1%
Protein per 100 calories 3.1g 6.9g N/A
Calories per 10 g protein 318kcal 146kcal N/A
Weight per 100 calories 370g 65g N/A
Unsaturated / Saturated Fat ratio 0.48 2.3 N/A
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 0.64g N/A
Calcium 47mg 48mg 0%
Sugar 5.14g 0.31g N/A
Vitamin B1 0.036mg 0.034mg 0%
Vitamin B3 0.074mg 0.064mg 0%
Trans fat 0.709g N/A
Tryptophan 0.013mg 0.14mg 0%
Threonine 0.054mg 0.467mg 0%
Isoleucine 0.047mg 0.565mg 0%
Leucine 0.078mg 0.913mg 0%
Lysine 0.068mg 0.767mg 0%
Methionine 0.016mg 0.319mg 0%
Phenylalanine 0.027mg 0.572mg 0%
Valine 0.046mg 0.722mg 0%
Histidine 0.016mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +703.1%
Contains more WaterWater +22.3%
Contains more ProteinProtein +1143.5%
Contains more FatsFats +3138.9%
Contains more OtherOther +88.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +4743%
Contains more Poly. FatPolyunsaturated fat +24554.5%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.