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Egg vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between eggs and brown rice?

  • Eggs are richer in copper, choline, vitamin B12, selenium, vitamin B2, and vitamin B5, while brown rice is higher in manganese and vitamin B3.
  • Eggs' daily need coverage for copper is 210% higher.
  • Brown rice has a higher glycemic index (66) than eggs (0).

We used Egg, whole, cooked, hard-boiled and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Egg vs Brown rice infographic
Infographic link

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.
Egg
Egg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +46.5%
Contains more IronIron +112.5%
Contains more CopperCopper +1786.8%
Contains more ZincZinc +47.9%
Contains more PhosphorusPhosphorus +67%
Contains more SeleniumSelenium +431%
Contains more MagnesiumMagnesium +290%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +3646.2%

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.
Egg
Egg
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +505.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +643.5%
Contains more Vitamin B5Vitamin B5 +267.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +388.9%
Contains more CholineCholine +3093.5%
Contains more Vitamin B1Vitamin B1 +169.7%
Contains more Vitamin B3Vitamin B3 +3901.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.123mg

All nutrients comparison - raw data values

Nutrient Egg Brown rice DV% diff.
Copper 2mg 0.106mg 210%
Cholesterol 373mg 0mg 124%
Choline 293.8mg 9.2mg 52%
Vitamin B12 1.11µg 0µg 46%
Selenium 30.8µg 5.8µg 45%
Manganese 0.026mg 0.974mg 41%
Vitamin B2 0.513mg 0.069mg 34%
Protein 12.58g 2.74g 20%
Vitamin B5 1.398mg 0.38mg 20%
Vitamin A 149µg 0µg 17%
Vitamin B3 0.064mg 2.561mg 16%
Fats 10.61g 0.97g 15%
Saturated fat 3.267g 0.26g 14%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Starch 24.79g 10%
Phosphorus 172mg 103mg 10%
Vitamin B1 0.066mg 0.178mg 9%
Monounsaturated fat 4.077g 0.369g 9%
Folate 44µg 9µg 9%
Iron 1.19mg 0.56mg 8%
Carbs 1.12g 25.58g 8%
Magnesium 10mg 39mg 7%
Polyunsaturated fat 1.414g 0.366g 7%
Vitamin E 1.03mg 0.17mg 6%
Fiber 0g 1.6g 6%
Calcium 50mg 3mg 5%
Sodium 124mg 4mg 5%
Zinc 1.05mg 0.71mg 3%
Calories 155kcal 123kcal 2%
Potassium 126mg 86mg 1%
Net carbs 1.12g 23.98g N/A
Sugar 1.12g 0.24g N/A
Vitamin B6 0.121mg 0.123mg 0%
Vitamin K 0.3µg 0.2µg 0%
Tryptophan 0.153mg 0.033mg 0%
Threonine 0.604mg 0.095mg 0%
Isoleucine 0.686mg 0.109mg 0%
Leucine 1.075mg 0.214mg 0%
Lysine 0.904mg 0.099mg 0%
Methionine 0.392mg 0.058mg 0%
Phenylalanine 0.668mg 0.133mg 0%
Valine 0.767mg 0.151mg 0%
Histidine 0.298mg 0.066mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +359.1%
Contains more FatsFats +993.8%
Contains more OtherOther +143.2%
Contains more CarbsCarbs +2183.9%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1004.9%
Contains more Poly. FatPolyunsaturated fat +286.3%
Contains less Sat. FatSaturated fat -92%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.