Fresh spring rolls vs Spanish omelette: which is healthier?
They are about equally nutrient-dense: fresh spring rolls scores 43/100 and Spanish omelette 44/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Fresh spring rolls
140 kcal per 100 g. 2 rolls with sauce: 190 g
Spanish omelette
156 kcal per 100 g. 1 wedge (1/6): 160 g
Which to pick for your goal
- Fewer caloriesFresh spring rolls140 vs 156 kcal per 100 g
- More proteinFresh spring rolls6.6 vs 5.4 g per 100 g
- More fiberAbout even1.3 vs 1.6 g per 100 g
- Less sugarSpanish omelette2.5 vs 1.3 g per 100 g
- More potassiumSpanish omelette145 vs 335 mg per 100 g
- Less saturated fatFresh spring rolls0.6 vs 1.9 g per 100 g
Nutrition side by side
| Nutrient | Fresh spring rolls, 100 g | Spanish omelette, 100 g | Fresh spring rolls, 190 g | Spanish omelette, 160 g |
|---|---|---|---|---|
| Calories | 140 kcal | 156 kcal | 266 kcal | 250 kcal |
| Protein | 6.6 g | 5.4 g | 13 g | 8.7 g |
| Carbohydrates | 22 g | 13 g | 42 g | 20 g |
| Sugars | 2.5 g | 1.3 g | 4.7 g | 2.1 g |
| Fiber | 1.3 g | 1.6 g | 2.5 g | 2.5 g |
| Fat | 2.8 g | 9.4 g | 5.3 g | 15 g |
| Saturated fat | 0.6 g | 1.9 g | 1.1 g | 3 g |
| Vitamin C | 2.3 mg | 14 mg | 4.4 mg | 22 mg |
| Vitamin A | 129 µg | 51 µg | 246 µg | 81 µg |
| Potassium | 145 mg | 335 mg | 276 mg | 536 mg |
| Iron | 0.7 mg | 1.1 mg | 1.3 mg | 1.8 mg |
| Calcium | 36 mg | 29 mg | 68 mg | 47 mg |
| Magnesium | 24 mg | 20 mg | 46 mg | 32 mg |
| Sodium | 280 mg | 294 mg | 531 mg | 471 mg |
Last updated . Scores use the HowHealthyIs Score method.