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Egg omelet
Egg omelet2
VS
Egg, poached Leader
Egg, poached6

Egg, poached leads 6–2 · 8 categories decided · 2 ties

Each value is per 100 g edible portion.

The verdict

Egg, poached comes out ahead, winning 6 of 8 nutrient match-ups.

Pick Egg omelet for less sugar and less sodium.

Pick Egg, poached for more protein, less saturated fat, more potassium, more calcium, more iron and more magnesium.

Evenly matched on fiber and vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    154 kcal
    143 kcal
  • Proteinmore is better
    10.57 g
    12.51 gWIN
  • Carbohydrate
    0.64 g
    0.71 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    WIN0.31 g
    0.37 g
  • Total fat
    11.66 g
    9.47 g
  • Saturated fatless is better
    3.32 g
    3.11 gWIN
  • Sodiumless is better
    WIN155 mg
    297 mg
  • Potassiummore is better
    117 mg
    138 mgWIN
  • Calciummore is better
    48 mg
    56 mgWIN
  • Ironmore is better
    1.48 mg
    1.75 mgWIN
  • Magnesiummore is better
    11 mg
    12 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Egg omelet vs Egg, poached · Foodatron