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Egg omelet Leader
Egg omelet4
VS
Egg white, raw
Egg white, raw3

Egg omelet leads 4–3 · 7 categories decided · 3 ties

Each value is per 100 g edible portion.

The verdict

Egg omelet comes out ahead, winning 4 of 7 nutrient match-ups.

Pick Egg omelet for less sugar, less sodium, more calcium and more iron.

Pick Egg white, raw for more protein, less saturated fat and more potassium.

Evenly matched on fiber, magnesium and vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    154 kcal
    52 kcal
  • Proteinmore is better
    10.57 g
    10.9 gWIN
  • Carbohydrate
    0.64 g
    0.73 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    WIN0.31 g
    0.71 g
  • Total fat
    11.66 g
    0.17 g
  • Saturated fatless is better
    3.32 g
    0 gWIN
  • Sodiumless is better
    WIN155 mg
    166 mg
  • Potassiummore is better
    117 mg
    163 mgWIN
  • Calciummore is better
    WIN48 mg
    7 mg
  • Ironmore is better
    WIN1.48 mg
    0.08 mg
  • Magnesiummore is better
    11 mg
    11 mg
  • 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 white, raw · Foodatron