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Egg vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between eggs and wild rice raw?

  • Eggs are higher in copper, selenium, choline, and vitamin B12; however, wild rice raw is richer in manganese, zinc, vitamin B3, magnesium, and phosphorus.
  • Eggs' daily need coverage for copper is 164% more.
  • Eggs have a lower glycemic index (0) than wild rice raw (57).

We used Egg, whole, cooked, hard-boiled and Wild rice, raw types in this article.

Infographic

Egg vs Wild rice raw 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
3
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +138.1%
Contains more CopperCopper +281.7%
Contains more SeleniumSelenium +1000%
Contains more MagnesiumMagnesium +1670%
Contains more PotassiumPotassium +238.9%
Contains more IronIron +64.7%
Contains more ZincZinc +467.6%
Contains more PhosphorusPhosphorus +151.7%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +5011.5%

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
7
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin EVitamin E +25.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +95.8%
Contains more Vitamin B5Vitamin B5 +30.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +739.4%
Contains more Vitamin B1Vitamin B1 +74.2%
Contains more Vitamin B3Vitamin B3 +10420.3%
Contains more Vitamin B6Vitamin B6 +223.1%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +115.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Wild rice raw DV% diff.
Copper 2mg 0.524mg 164%
Cholesterol 373mg 0mg 124%
Manganese 0.026mg 1.329mg 57%
Selenium 30.8µg 2.8µg 51%
Choline 293.8mg 35mg 47%
Vitamin B12 1.11µg 0µg 46%
Zinc 1.05mg 5.96mg 45%
Vitamin B3 0.064mg 6.733mg 42%
Magnesium 10mg 177mg 40%
Phosphorus 172mg 433mg 37%
Fiber 0g 6.2g 25%
Carbs 1.12g 74.9g 25%
Vitamin B6 0.121mg 0.391mg 21%
Vitamin B2 0.513mg 0.262mg 19%
Vitamin A 149µg 1µg 16%
Fats 10.61g 1.08g 15%
Saturated fat 3.267g 0.156g 14%
Folate 44µg 95µg 13%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Iron 1.19mg 1.96mg 10%
Monounsaturated fat 4.077g 0.159g 10%
Calories 155kcal 357kcal 10%
Potassium 126mg 427mg 9%
Vitamin B5 1.398mg 1.074mg 6%
Sodium 124mg 7mg 5%
Polyunsaturated fat 1.414g 0.676g 5%
Vitamin B1 0.066mg 0.115mg 4%
Protein 12.58g 14.73g 4%
Calcium 50mg 21mg 3%
Vitamin K 0.3µg 1.9µg 1%
Vitamin E 1.03mg 0.82mg 1%
Net carbs 1.12g 68.7g N/A
Sugar 1.12g 2.5g N/A
Tryptophan 0.153mg 0.179mg 0%
Threonine 0.604mg 0.469mg 0%
Isoleucine 0.686mg 0.618mg 0%
Leucine 1.075mg 1.018mg 0%
Lysine 0.904mg 0.629mg 0%
Methionine 0.392mg 0.438mg 0%
Phenylalanine 0.668mg 0.721mg 0%
Valine 0.767mg 0.858mg 0%
Histidine 0.298mg 0.384mg 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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +882.4%
Contains more WaterWater +861.6%
Contains more ProteinProtein +17.1%
Contains more CarbsCarbs +6587.5%
Contains more OtherOther +43%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +2464.2%
Contains more Poly. FatPolyunsaturated fat +109.2%
Contains less Sat. FatSaturated fat -95.2%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.