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.
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.
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) .
Cooked White Rice g
()
|
Daily Values (%) |
Egg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or egg contain more calories in 100 grams?Both white rice and egg are high in calories. White rice is quite similar to white rice for calories - white rice has 130 calories in 100g and egg has 143 calories.
Is white rice or egg better for protein?
Egg is a fantastic source of protein and it has 430% more protein than white rice - white rice has 2.4g of protein per 100 grams and egg has 12.6g of protein.
Does white rice or egg have more carbohydrates?
By weight, egg has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and egg has 0.72g of carbohydrates.