White Rice vs. Egg Yolk
Nutrition comparison of Cooked White Rice and Egg Yolk
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 yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and egg yolk:
- Both white rice and egg yolk are high in calories.
- Egg yolk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, white rice contains more niacin.
- Egg yolk has signficantly less carbohydrates than white rice.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D, calcium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and egg yolk are high in calories. Egg yolk has 148% more calories than white rice - white rice has 130 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to egg yolk per calorie. White rice has a macronutrient ratio of 8:91:2 and for egg yolk, 20:5:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Egg Yolk | |
|---|---|---|
| Protein | 8% | 20% |
| Carbohydrates | 91% | 5% |
| Fat | 2% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
White rice has more dietary fiber than egg yolk - white rice has 0.3g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and white rice contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Egg yolk is an excellent source of protein and it has 566% more protein than white rice - white rice has 2.4g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and white rice has 99% less saturated fat than egg yolk - white rice has 0.06g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and white rice has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than white rice - egg yolk has 381ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than white rice - egg yolk has 218iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Egg yolk has more Vitamin E than white rice - egg yolk has 2.6mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Egg yolk and white rice contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, white rice contains more niacin. Both white rice and egg yolk contain significant amounts of thiamin.
| White Rice | Egg Yolk | |
|---|---|---|
| Thiamin | 0.167 MG | 0.176 MG |
| Riboflavin | 0.016 MG | 0.528 MG |
| Niacin | 1.835 MG | 0.024 MG |
| Pantothenic acid | 0.411 MG | 2.99 MG |
| Vitamin B6 | 0.05 MG | 0.35 MG |
| Folate | 58 UG | 146 UG |
| Vitamin B12 | ~ | 1.95 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 42 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 83% more iron than white rice - white rice has 1.5mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Egg yolk has 276% more potassium than white rice - white rice has 29mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA), DHA and EPA than white rice per 100 grams.
| White Rice | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.103 G |
| DHA | ~ | 0.114 G |
| EPA | ~ | 0.011 G |
| Total | 0.01 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than white rice per 100 grams.
| White Rice | Egg Yolk | |
|---|---|---|
| linoleic acid | 0.046 G | 3.538 G |
| other omega 6 | ~ | 0.438 G |
| Total | 0.046 G | 3.976 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 Yolk (Egg, yolk, raw, fresh) .
Cooked White Rice g
()
|
Daily Values (%) |
Egg Yolk 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 yolk contain more calories in 100 grams?Both white rice and egg yolk are high in calories. Egg yolk has 150% more calories than white rice - white rice has 130 calories in 100g and egg yolk has 322 calories.
Does white rice or egg yolk have more carbohydrates?
By weight, egg yolk has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does white rice or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 42 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and egg yolk has 129mg of calcium.