Egg white vs. Rice — In-Depth Nutrition Comparison
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How are egg whites and rice different?
- Egg whites are higher in vitamin B2 and selenium; however, rice is richer in manganese, iron, folate, vitamin B1, vitamin B3, vitamin B6, and copper.
- Daily need coverage for vitamin B2 for egg whites is 33% higher.
- Egg whites contain 166 times more sodium than rice. While egg whites contain 166mg of sodium, rice contains only 1mg.
- Egg whites have a lower glycemic index (0) than rice (60).
Egg, white, raw, fresh and Rice, white, long-grain, regular, enriched, cooked are the varieties used in this article.
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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 PotassiumPotassium | +365.7% |
| Contains more SeleniumSelenium | +166.7% |
| Contains more CalciumCalcium | +42.9% |
| Contains more IronIron | +1400% |
| Contains more CopperCopper | +200% |
| Contains more ZincZinc | +1533.3% |
| Contains more PhosphorusPhosphorus | +186.7% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +4190.9% |
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 B2Vitamin B2 | +3276.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3975% |
| Contains more Vitamin B3Vitamin B3 | +1305.7% |
| Contains more Vitamin B5Vitamin B5 | +105.3% |
| Contains more Vitamin B6Vitamin B6 | +1760% |
| Contains more FolateFolate | +1350% |
| Contains more CholineCholine | +90.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B2 | 0.439mg | 0.013mg | 33% |
| Selenium | 20µg | 7.5µg | 23% |
| Manganese | 0.011mg | 0.472mg | 20% |
| Protein | 10.9g | 2.69g | 16% |
| Folate | 4µg | 58µg | 14% |
| Iron | 0.08mg | 1.2mg | 14% |
| Vitamin B1 | 0.004mg | 0.163mg | 13% |
| Carbs | 0.73g | 28.17g | 9% |
| Vitamin B3 | 0.105mg | 1.476mg | 9% |
| Sodium | 166mg | 1mg | 7% |
| Vitamin B6 | 0.005mg | 0.093mg | 7% |
| Copper | 0.023mg | 0.069mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B5 | 0.19mg | 0.39mg | 4% |
| Calories | 52kcal | 130kcal | 4% |
| Zinc | 0.03mg | 0.49mg | 4% |
| Potassium | 163mg | 35mg | 4% |
| Phosphorus | 15mg | 43mg | 4% |
| Fiber | 0g | 0.4g | 2% |
| Polyunsaturated fat | 0g | 0.076g | 1% |
| Fats | 0.17g | 0.28g | 0% |
| Net carbs | 0.73g | 27.77g | N/A |
| Magnesium | 11mg | 12mg | 0% |
| Calcium | 7mg | 10mg | 0% |
| Sugar | 0.71g | 0.05g | N/A |
| Vitamin E | 0mg | 0.04mg | 0% |
| Choline | 1.1mg | 2.1mg | 0% |
| Saturated fat | 0g | 0.077g | 0% |
| Monounsaturated fat | 0g | 0.088g | 0% |
| Tryptophan | 0.125mg | 0.031mg | 0% |
| Threonine | 0.449mg | 0.096mg | 0% |
| Isoleucine | 0.661mg | 0.116mg | 0% |
| Leucine | 1.016mg | 0.222mg | 0% |
| Lysine | 0.806mg | 0.097mg | 0% |
| Methionine | 0.399mg | 0.063mg | 0% |
| Phenylalanine | 0.686mg | 0.144mg | 0% |
| Valine | 0.809mg | 0.164mg | 0% |
| Histidine | 0.29mg | 0.063mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +305.2% |
| Contains more WaterWater | +28% |
| Contains more OtherOther | +50% |
| Contains more FatsFats | +64.7% |
| Contains more CarbsCarbs | +3758.9% |
