Breakfast comparisons
Compare a vegetable omelette with porridge made with milk and strawberries, using the complete meals rather than eggs and dry oats alone.
| Nutrient | Vegetable omelette | Porridge with milk and berries |
|---|---|---|
| Energy | 205 kcal | 274 kcal |
| Protein | 14.5 g | 12.0 g |
| Fibre | 1.6 g | 6.9 g |
| Carbohydrate | 3.3 g | 43.8 g |
| Total sugars | 2.9 g | 15.6 g |
| Fat | 14.4 g | 7.1 g |
| Saturated fat | 3.8 g | 2.7 g |
| Salt | 0.39 g | 0.22 g |
100 g whole egg, edible weight · 4.5 g olive oil · 40 g baby spinach, raw weight · 80 g tomatoes, raw weight · 50 g mushrooms, raw weight
Typical preparation: 12–15 minutes. Vegetables can be chopped ahead.
40 g dry porridge oats · 200 ml semi-skimmed milk · 100 g strawberries
Typical preparation: 5–8 minutes. Strawberries used as the berry example.
Both examples include more than their headline ingredient. The omelette includes two eggs, vegetables and olive oil. The porridge includes 40 g dry oats, 200 ml semi-skimmed milk and 100 g strawberries.
The egg meal and oat meal have different nutrient profiles. Oats and fruit contribute fibre; eggs contribute protein and fat. Milk adds protein to porridge, so porridge made with water produces a different comparison.
Cheese, honey, nuts, toast or extra cooking fat can change the result substantially. Use the tool to compare your own portions before drawing a conclusion from the meal names.
There is no overall winner from these figures. Portions, preferences and the rest of your diet matter. The tool does not predict appetite or weight loss.
Figures are calculated from the same ingredient records as the interactive tool. Most use UK CoFID 2021 ↗︎; eggs use the site’s shared USDA reference. Milk amounts are approximated as gram weights. Product differences and missing values are explained in the comparison method.