White Rice vs. Egg

Nutrition comparison of Cooked White 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 white rice versus egg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white rice and egg:

  • Both white rice and egg are high in calories.
  • Egg has signficantly less carbohydrates than white rice.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A and protein.
  • White rice has 53.8 times less saturated fat than egg.
  • White rice has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
Detailed nutritional comparison of white 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Egg src

Calories and Carbs

calories

Both white rice and egg are high in calories. White rice is very similar to white rice for calories - white rice has 130 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. White rice has a macronutrient ratio of 8:91:2 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Egg
Protein 8% 36%
Carbohydrates 91% 2%
Fat 2% 62%
Alcohol ~ ~

carbohydrates

Egg has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

dietary fiber

White rice has more dietary fiber than egg - white rice has 0.3g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Egg and white rice contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and white rice does not contain significant amounts.



Protein

protein

Egg is an excellent source of protein and it has 428% more protein than white rice - white rice has 2.4g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

White rice has 53.8 times less saturated fat than egg - white rice has 0.06g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both egg and white rice are low in trans fat - egg has 0.04g of trans fat per 100 grams and white rice does not contain significant amounts.

cholesterol

Egg is high in cholesterol and white rice has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and white rice does not contain significant amounts.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than white rice - egg has 160ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than white rice - egg has 82iu of Vitamin D per 100 grams and white rice does not contain significant amounts.

Vitamin E

Egg has more Vitamin E than white rice - egg has 1.1mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Egg and white rice contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

White rice has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both white rice and egg contain significant amounts of folate.

White Rice Egg
Thiamin 0.167 MG 0.04 MG
Riboflavin 0.016 MG 0.457 MG
Niacin 1.835 MG 0.075 MG
Pantothenic acid 0.411 MG 1.533 MG
Vitamin B6 0.05 MG 0.17 MG
Folate 58 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 white rice - white rice has 3mg of calcium per 100 grams and egg has 56mg of calcium.

iron

White rice and egg contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Egg has 376% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.

White Rice Egg
alpha linoleic acid 0.01 G 0.048 G
DHA ~ 0.058 G
DPA ~ 0.007 G
Total 0.01 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than white rice per 100 grams.

White Rice Egg
linoleic acid 0.046 G 1.555 G
other omega 6 ~ 0.022 G
Total 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Egg (Egg, whole, raw, fresh) .

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