White Rice vs. Egg White
Nutrition comparison of Cooked White 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
white rice
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and egg white:
- Egg white has signficantly less carbohydrates than white rice.
- Egg white is a great source of protein.
- White rice has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- White rice has signficantly more iron than egg white.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and egg white has 60% less calories than white rice - white rice has 130 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and similar to egg white for fat. White rice has a macronutrient ratio of 8:91:2 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Egg White | |
|---|---|---|
| Protein | 8% | 91% |
| Carbohydrates | 91% | 6% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
White rice has more dietary fiber than egg white - white rice has 0.3g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and white rice contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Egg white is a great source of protein and it has 358% more protein than white rice - white rice has 2.4g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both white rice and egg white are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
The B Vitamins
White rice has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both white rice and egg white contain significant amounts of pantothenic acid.
| White Rice | Egg White | |
|---|---|---|
| Thiamin | 0.167 MG | 0.004 MG |
| Riboflavin | 0.016 MG | 0.439 MG |
| Niacin | 1.835 MG | 0.105 MG |
| Pantothenic acid | 0.411 MG | 0.19 MG |
| Vitamin B6 | 0.05 MG | 0.005 MG |
| Folate | 58 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
White rice and egg white contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
White rice has signficantly more iron than egg white - white rice has 1.5mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 462% more potassium than white rice - white rice has 29mg 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Egg White (Egg, white, raw, fresh) .
Cooked White 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 white rice or egg white contain more calories in 100 grams?White rice is high in calories and egg white has 60% less calories than white rice - white rice has 130 calories in 100g and egg white has 52 calories.
Is white rice or egg white better for protein?
Egg white is a great source of protein and it has 360% more protein than white rice - white rice has 2.4g of protein per 100 grams and egg white has 10.9g of protein.
Does white rice or egg white have more carbohydrates?
By weight, egg white has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and egg white has 0.73g of carbohydrates.