Brown Rice vs. Egg
Nutrition comparison of Cooked Brown Rice and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and egg:
- Both brown rice and egg are high in calories.
- Brown rice has 11 times less saturated fat than egg.
- Brown rice has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, folate and Vitamin B12.
- Brown rice has signficantly more dietary fiber than egg.
- Egg has signficantly less carbohydrates than brown rice.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and egg are high in calories. Brown rice is very similar to brown rice for calories - brown rice has 123 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Egg | |
|---|---|---|
| Protein | 9% | 36% |
| Carbohydrates | 84% | 2% |
| Fat | 7% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than egg - brown rice has 1.6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Brown rice and egg contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 358% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Brown rice has 11 times less saturated fat than egg - brown rice has 0.26g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and brown rice are low in trans fat - egg has 0.04g of trans fat per 100 grams and brown rice does not contain significant amounts.
cholesterol
Egg is high in cholesterol and brown rice has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than brown rice - egg has 160ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than brown rice - egg has 82iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and egg contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Brown rice and egg contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, folate and Vitamin B12. Both brown rice and egg contain significant amounts of Vitamin B6.
| Brown Rice | Egg | |
|---|---|---|
| Thiamin | 0.178 MG | 0.04 MG |
| Riboflavin | 0.069 MG | 0.457 MG |
| Niacin | 2.561 MG | 0.075 MG |
| Pantothenic acid | 0.38 MG | 1.533 MG |
| Vitamin B6 | 0.123 MG | 0.17 MG |
| Folate | 9 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Egg is a great source of calcium and it has 17 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 213% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Egg has 60% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than brown rice per 100 grams.
| Brown Rice | Egg | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.011 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Egg | |
|---|---|---|
| other omega 6 | ~ | 0.022 G |
| linoleic acid | 0.355 G | 1.555 G |
| Total | 0.355 G | 1.577 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Egg (Egg, whole, raw, fresh) .
Cooked Brown Rice 202g
(
cup
)
|
Daily Values (%) |
Egg 243g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 248KCAL 12% |
|
5% | calories | 40% |
|
347KCAL 17% | |
| 52G 21% |
|
>999% | carbohydrates | 5% |
|
1.7G 1% | |
| 3.2G 13% |
|
>999% | dietary fiber | 5% |
|
||
| 0.48G | 5% | sugar | 87% | 0.9G | |||
| 2G 3% |
|
5% | total fat | >999% |
|
23G 36% | |
| 0.53G 3% |
|
5% | saturated fat | >999% |
|
7.6G 42% | |
| 0.75G | 5% | monounsaturated fat | >999% | 8.9G | |||
| 0.74G | 5% | polyunsaturated fat | 522% | 4.6G | |||
| 5% | trans fat | >999% | 0.09G | ||||
| 5% | cholesterol | >999% | 904MG | ||||
| 8.1MG 1% |
|
5% | sodium | >999% |
|
345MG 23% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
389UG 56% | ||
|
|
5% | Vitamin D | >999% |
|
199IU 40% | ||
| 6.1MG 1% |
|
5% | calcium | >999% |
|
136MG 14% | |
| 1.1MG 6% |
|
5% | iron | 291% |
|
4.3MG 24% | |
| 79MG 25% |
|
172% | magnesium | 5% |
|
29MG 9% | |
| 174MG 8% |
|
5% | potassium | 93% |
|
335MG 15% | |
| 0.36MG 33% |
|
260% | thiamin (Vit B1) | 5% |
|
0.1MG 9% | |
| 0.14MG 13% |
|
5% | riboflavin (Vit B2) | 685% |
|
1.1MG 101% | |
| 5.2MG 37% |
|
>999% | niacin (Vit B3) | 5% |
|
0.18MG 1% | |
| 0.25MG 19% |
|
5% | Vitamin B6 | 64% |
|
0.41MG 32% | |
| 0.77MG 15% |
|
5% | pantothenic acid (Vit B5) | 380% |
|
3.7MG 75% | |
| 18UG 5% |
|
5% | folate (Vit B9) | 533% |
|
114UG 29% | |
|
|
5% | Vitamin B12 | >999% |
|
2.2UG 90% | ||
| 0.34MG 2% |
|
5% | Vitamin E | 665% |
|
2.6MG 17% | |
| 0.4UG 0.4% |
|
5% | Vitamin K | 82% |
|
0.73UG 1% | |
| 5.5G 11% |
|
5% | protein | 464% |
|
31G 61% | |
| 19MG 4% |
|
5% | choline | >999% |
|
714MG 168% | |
| 0.21MG 18% |
|
24% | copper | 5% |
|
0.17MG 15% | |
|
|
5% | fluoride | >999% |
|
2.7UG 0.1% | ||
| 2MG 109% |
|
>999% | manganese | 5% |
|
0.07MG 4% | |
| 208MG 30% |
|
5% | phosphorus | 131% |
|
481MG 69% | |
| 12UG 21% |
|
5% | selenium | 525% |
|
75UG 136% | |
| 1.4MG 18% |
|
5% | zinc | 121% |
|
3.1MG 39% | |
| 142G | 5% | Water | 30% | 185G | |||
| 50G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin C, biotin (Vit B7). |
|||||||
FAQ
Does brown rice or egg contain more calories in 100 grams?Both brown rice and egg are high in calories. Brown rice is quite similar to brown rice for calories - brown rice has 123 calories in 100g and egg has 143 calories.
Is brown rice or egg better for protein?
Egg is a fantastic source of protein and it has 360% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and egg has 12.6g of protein.
Does brown rice or egg have more carbohydrates?
By weight, egg has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and egg has 0.72g of carbohydrates.