White Rice vs. Fried Egg

Nutrition comparison of Cooked White Rice and Cooked Fried 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 cooked fried egg (100g each) below using 2020 USDA and NIH data[1].

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

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


Image of White Rice src
Image of Fried Egg src

Calories and Carbs

calories

Both white rice and fried egg are high in calories. Fried egg has 51% more calories than white rice - white rice has 130 calories per 100 grams and fried egg has 196 calories.

For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to fried egg per calorie. White rice has a macronutrient ratio of 8:91:1 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Fried Egg
Protein 8% 29%
Carbohydrates 91% 2%
Fat 1% 70%
Alcohol ~ ~

carbohydrates

Fried egg has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.

dietary fiber

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

sugar

Fried egg and white rice contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

Fried egg is an excellent source of protein and it has 472% more protein than white rice - white rice has 2.4g of protein per 100 grams and fried egg has 13.6g of protein.

Fat

saturated fat

White rice has signficantly less saturated fat than fried egg - white rice has 0.06g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.

trans fat

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

cholesterol

Fried egg is high in cholesterol and white rice has less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and white rice does not contain significant amounts.

Vitamins

Vitamin A

Fried egg is an excellent source of Vitamin A and it has more Vitamin A than white rice - fried egg has 219ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin D

Fried egg is a great source of Vitamin D and it has more Vitamin D than white rice - fried egg has 88iu of Vitamin D per 100 grams and white rice does not contain significant amounts.

Vitamin E

Fried egg has more Vitamin E than white rice - fried egg has 1.3mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Fried egg has more Vitamin K than white rice - fried egg has 5.6ug 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, fried egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both white rice and fried egg contain significant amounts of folate.

White Rice Fried Egg
Thiamin 0.167 MG 0.044 MG
Riboflavin 0.016 MG 0.495 MG
Niacin 1.835 MG 0.082 MG
Pantothenic acid 0.411 MG 1.66 MG
Vitamin B6 0.05 MG 0.184 MG
Folate 58 UG 51 UG
Vitamin B12 ~ 0.97 UG

Minerals

calcium

Fried egg is an excellent source of calcium and it has 19 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and fried egg has 62mg of calcium.

iron

Fried egg has 27% more iron than white rice - white rice has 1.5mg of iron per 100 grams and fried egg has 1.9mg of iron.

potassium

Fried egg has 424% more potassium than white rice - white rice has 29mg of potassium per 100 grams and fried egg has 152mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) and DHA than white rice per 100 grams.

White Rice Fried Egg
alpha linoleic acid 0.01 G 0.137 G
DHA ~ 0.063 G
DPA ~ 0.007 G
Total 0.01 G 0.207 G

omega 6s

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

White Rice Fried Egg
linoleic acid 0.046 G 2.781 G
other omega 6 ~ 0.019 G
Total 0.046 G 2.8 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 White Rice or Fried Egg .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Fried Egg (Egg, whole, cooked, fried) .

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FAQ

Does white rice or fried egg contain more calories in 100 grams?
Both white rice and fried egg are high in calories. Fried egg has 50% more calories than white rice - white rice has 130 calories in 100g and fried egg has 196 calories.

Does white rice or fried egg have more carbohydrates?
By weight, fried egg has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and fried egg has 0.83g of carbohydrates.

Does white rice or fried egg contain more calcium?
Fried egg is a rich source of calcium and it has 19 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and fried egg has 62mg of calcium.

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