Egg vs. Rice — In-Depth Nutrition Comparison
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The main differences between eggs and rice
- Eggs are richer in copper, choline, vitamin B12, selenium, vitamin B2, vitamin B5, and phosphorus, yet rice is richer in manganese.
- Daily need coverage for copper for eggs is 215% higher.
- Eggs have a lower glycemic index than rice.
Food types used in this article are Egg, whole, cooked, hard-boiled and Rice, white, long-grain, regular, enriched, cooked.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +260% |
| Contains more CopperCopper | +2798.6% |
| Contains more ZincZinc | +114.3% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more SeleniumSelenium | +310.7% |
| Contains more MagnesiumMagnesium | +20% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +1715.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2475% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +3846.2% |
| Contains more Vitamin B5Vitamin B5 | +258.5% |
| Contains more Vitamin B6Vitamin B6 | +30.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +13890.5% |
| Contains more Vitamin B1Vitamin B1 | +147% |
| Contains more Vitamin B3Vitamin B3 | +2206.3% |
| Contains more FolateFolate | +31.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.069mg | 215% |
| Cholesterol | 373mg | 0mg | 124% |
| Choline | 293.8mg | 2.1mg | 53% |
| Vitamin B12 | 1.11µg | 0µg | 46% |
| Selenium | 30.8µg | 7.5µg | 42% |
| Vitamin B2 | 0.513mg | 0.013mg | 38% |
| Vitamin B5 | 1.398mg | 0.39mg | 20% |
| Protein | 12.58g | 2.69g | 20% |
| Manganese | 0.026mg | 0.472mg | 19% |
| Phosphorus | 172mg | 43mg | 18% |
| Vitamin A | 149µg | 0µg | 17% |
| Fats | 10.61g | 0.28g | 16% |
| Saturated fat | 3.267g | 0.077g | 15% |
| Vitamin D | 2.2µg | 0µg | 11% |
| Vitamin D | 87IU | 0IU | 11% |
| Monounsaturated fat | 4.077g | 0.088g | 10% |
| Carbs | 1.12g | 28.17g | 9% |
| Polyunsaturated fat | 1.414g | 0.076g | 9% |
| Vitamin B3 | 0.064mg | 1.476mg | 9% |
| Vitamin B1 | 0.066mg | 0.163mg | 8% |
| Vitamin E | 1.03mg | 0.04mg | 7% |
| Sodium | 124mg | 1mg | 5% |
| Zinc | 1.05mg | 0.49mg | 5% |
| Folate | 44µg | 58µg | 4% |
| Calcium | 50mg | 10mg | 4% |
| Potassium | 126mg | 35mg | 3% |
| Fiber | 0g | 0.4g | 2% |
| Vitamin B6 | 0.121mg | 0.093mg | 2% |
| Calories | 155kcal | 130kcal | 1% |
| Net carbs | 1.12g | 27.77g | N/A |
| Magnesium | 10mg | 12mg | 0% |
| Iron | 1.19mg | 1.2mg | 0% |
| Sugar | 1.12g | 0.05g | N/A |
| Vitamin K | 0.3µg | 0µg | 0% |
| Tryptophan | 0.153mg | 0.031mg | 0% |
| Threonine | 0.604mg | 0.096mg | 0% |
| Isoleucine | 0.686mg | 0.116mg | 0% |
| Leucine | 1.075mg | 0.222mg | 0% |
| Lysine | 0.904mg | 0.097mg | 0% |
| Methionine | 0.392mg | 0.063mg | 0% |
| Phenylalanine | 0.668mg | 0.144mg | 0% |
| Valine | 0.767mg | 0.164mg | 0% |
| Histidine | 0.298mg | 0.063mg | 0% |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - DHA | 0.038g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +367.7% |
| Contains more FatsFats | +3689.3% |
| Contains more OtherOther | +154.8% |
| Contains more CarbsCarbs | +2415.2% |
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4533% |
| Contains more Poly. FatPolyunsaturated fat | +1760.5% |
| Contains less Sat. FatSaturated fat | -97.6% |
