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Egg omelet
Egg omelet3
VS
Egg, poached Leader
Egg, poached5

Egg, poached leads 5–3 · 8 categories decided · 2 ties

Both foods compared at 100 kcal.

The verdict

Egg, poached comes out ahead, winning 5 of 8 nutrient match-ups.

Pick Egg omelet for less sugar, less saturated fat and less sodium.

Pick Egg, poached for more protein, 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
    100 kcal
    100 kcal
  • Proteinmore is better
    6.86 g
    8.75 gWIN
  • Carbohydrate
    0.42 g
    0.5 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    WIN0.2 g
    0.26 g
  • Total fat
    7.57 g
    6.62 g
  • Saturated fatless is better
    WIN2.16 g
    2.18 g
  • Sodiumless is better
    WIN100.65 mg
    207.69 mg
  • Potassiummore is better
    75.97 mg
    96.5 mgWIN
  • Calciummore is better
    31.17 mg
    39.16 mgWIN
  • Ironmore is better
    0.96 mg
    1.22 mgWIN
  • Magnesiummore is better
    7.14 mg
    8.39 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