Egg white vs. Rice — In-Depth Nutrition Comparison
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How are Egg white and Rice different?
- Egg white is 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 from Egg white is 33% higher.
- Egg white contains 166 times more Sodium than Rice. While Egg white contains 166mg of Sodium, Rice contains only 1mg.
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
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Potassium
+365.7%
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Selenium
+166.7%
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Calcium
+42.9%
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Iron
+1400%
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Phosphorus
+186.7%
Contains
less
Sodium
-99.4%
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Zinc
+1533.3%
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Copper
+200%
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Manganese
+4190.9%
Equal in Magnesium - 12
Contains
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Potassium
+365.7%
Contains
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Selenium
+166.7%
Contains
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Calcium
+42.9%
Contains
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Iron
+1400%
Contains
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Phosphorus
+186.7%
Contains
less
Sodium
-99.4%
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Zinc
+1533.3%
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Copper
+200%
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Manganese
+4190.9%
Equal in Magnesium - 12
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
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Vitamin B2
+3276.9%
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Vitamin B12
+∞%
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Vitamin E
+∞%
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Vitamin B1
+3975%
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Vitamin B3
+1305.7%
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Vitamin B5
+105.3%
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Vitamin B6
+1760%
Contains
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Folate
+1350%
Contains
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Vitamin B2
+3276.9%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin B1
+3975%
Contains
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Vitamin B3
+1305.7%
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Vitamin B5
+105.3%
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Vitamin B6
+1760%
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Folate
+1350%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+305.2%
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Water
+28%
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Other
+50%
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Fats
+64.7%
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Carbs
+3758.9%
Contains
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Protein
+305.2%
Contains
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Water
+28%
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Other
+50%
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Fats
+64.7%
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Carbs
+3758.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.73g | 27.77g |
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| Protein | 10.9g | 2.69g |
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| Fats | 0.17g | 0.28g |
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| Carbs | 0.73g | 28.17g |
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| Calories | 52kcal | 130kcal |
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| Fructose | 0.07g |
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| Sugar | 0.71g | 0.05g |
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| Fiber | 0g | 0.4g |
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| Calcium | 7mg | 10mg |
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| Iron | 0.08mg | 1.2mg |
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| Magnesium | 11mg | 12mg |
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| Phosphorus | 15mg | 43mg |
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| Potassium | 163mg | 35mg |
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| Sodium | 166mg | 1mg |
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| Zinc | 0.03mg | 0.49mg |
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| Copper | 0.023mg | 0.069mg |
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| Manganese | 0.011mg | 0.472mg |
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| Selenium | 20µg | 7.5µg |
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| Vitamin E | 0mg | 0.04mg |
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| Vitamin B1 | 0.004mg | 0.163mg |
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| Vitamin B2 | 0.439mg | 0.013mg |
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| Vitamin B3 | 0.105mg | 1.476mg |
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| Vitamin B5 | 0.19mg | 0.39mg |
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| Vitamin B6 | 0.005mg | 0.093mg |
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| Folate | 4µg | 58µg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Tryptophan | 0.125mg | 0.031mg |
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| Threonine | 0.449mg | 0.096mg |
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| Isoleucine | 0.661mg | 0.116mg |
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| Leucine | 1.016mg | 0.222mg |
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| Lysine | 0.806mg | 0.097mg |
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| Methionine | 0.399mg | 0.063mg |
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| Phenylalanine | 0.686mg | 0.144mg |
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| Valine | 0.809mg | 0.164mg |
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| Histidine | 0.29mg | 0.063mg |
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| Saturated Fat | 0g | 0.077g |
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| Monounsaturated Fat | 0g | 0.088g |
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| Polyunsaturated fat | 0g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
13%
Minerals Daily Need Coverage Score
17%
22%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 165mg)
Which food is richer in minerals?
Rice is relatively richer in minerals
Which food is richer in vitamins?
Rice is relatively richer in vitamins
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 60)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)