Brown Rice vs. Egg White
Nutrition comparison of Cooked Brown Rice and Egg White
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 white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and egg white:
- Brown rice has more thiamin, niacin and Vitamin B6, however, egg white contains more riboflavin and Vitamin B12.
- Brown rice has signficantly more dietary fiber than egg white.
- Egg white has signficantly less carbohydrates than brown rice.
- Egg white is a great source of protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and egg white has 58% less calories than brown rice - brown rice has 123 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and heavier in fat compared to egg white per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Egg White | |
|---|---|---|
| Protein | 9% | 91% |
| Carbohydrates | 84% | 6% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than egg white - brown rice has 1.6g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Brown rice and egg white contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 298% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both brown rice and egg white are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin E
Brown rice and egg white contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Brown rice and egg white contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, niacin and Vitamin B6, however, egg white contains more riboflavin and Vitamin B12. Both brown rice and egg white contain significant amounts of pantothenic acid and folate.
| Brown Rice | Egg White | |
|---|---|---|
| Thiamin | 0.178 MG | 0.004 MG |
| Riboflavin | 0.069 MG | 0.439 MG |
| Niacin | 2.561 MG | 0.105 MG |
| Pantothenic acid | 0.38 MG | 0.19 MG |
| Vitamin B6 | 0.123 MG | 0.005 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Brown rice and egg white contain similar amounts of calcium - brown rice has 3mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Brown rice has 600% more iron than egg white - brown rice has 0.56mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 90% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White (Egg, white, raw, fresh) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Egg White 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 brown rice or egg white contain more calories in 100 grams?Brown rice is high in calories and egg white has 60% less calories than brown rice - brown rice has 123 calories in 100g and egg white has 52 calories.
Is brown rice or egg white better for protein?
Egg white is a great source of protein and it has 300% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and egg white has 10.9g of protein.
Does brown rice or egg white have more carbohydrates?
By weight, egg white has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and egg white has 0.73g of carbohydrates.