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.
Detailed nutritional comparison of brown rice and egg is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Brown Rice src
Image of Egg src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Brown Rice or Egg .

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) .

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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.