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Egg white vs. Brown rice — In-Depth Nutrition Comparison

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Differences between egg whites and brown rice

  • Egg whites have more vitamin B2 and selenium, while brown rice has more manganese, vitamin B3, vitamin B1, phosphorus, copper, vitamin B6, and magnesium.
  • Brown rice's daily need coverage for manganese is 42% higher.
  • Brown rice contains 42 times less sodium than egg whites. Egg whites contain 166mg of sodium, while brown rice contains 4mg.
  • Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of brown rice is 66.

The food types used in this comparison are Egg, white, raw, fresh and Rice, brown, long-grain, cooked.

Infographic

Egg white vs Brown rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 +133.3%
Contains more PotassiumPotassium +89.5%
Contains more SeleniumSelenium +244.8%
Contains more MagnesiumMagnesium +254.5%
Contains more IronIron +600%
Contains more CopperCopper +360.9%
Contains more ZincZinc +2266.7%
Contains more PhosphorusPhosphorus +586.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +8754.5%

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.
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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +536.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4350%
Contains more Vitamin B3Vitamin B3 +2339%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +2360%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +736.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +297.8%
Contains more WaterWater +24.6%
Contains more OtherOther +43.2%
Contains more FatsFats +470.6%
Contains more CarbsCarbs +3404.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +242.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Brown rice
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Egg white Brown rice DV% diff.
Manganese 0.011mg 0.974mg 42%
Vitamin B2 0.439mg 0.069mg 28%
Selenium 20µg 5.8µg 26%
Protein 10.9g 2.74g 16%
Vitamin B1 0.004mg 0.178mg 15%
Vitamin B3 0.105mg 2.561mg 15%
Phosphorus 15mg 103mg 13%
Starch 24.79g 10%
Vitamin B6 0.005mg 0.123mg 9%
Copper 0.023mg 0.106mg 9%
Carbs 0.73g 25.58g 8%
Magnesium 11mg 39mg 7%
Sodium 166mg 4mg 7%
Iron 0.08mg 0.56mg 6%
Fiber 0g 1.6g 6%
Zinc 0.03mg 0.71mg 6%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.19mg 0.38mg 4%
Calories 52kcal 123kcal 4%
Potassium 163mg 86mg 2%
Polyunsaturated fat 0g 0.366g 2%
Vitamin E 0mg 0.17mg 1%
Fats 0.17g 0.97g 1%
Folate 4µg 9µg 1%
Choline 1.1mg 9.2mg 1%
Saturated fat 0g 0.26g 1%
Monounsaturated fat 0g 0.369g 1%
Net carbs 0.73g 23.98g N/A
Calcium 7mg 3mg 0%
Sugar 0.71g 0.24g N/A
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.125mg 0.033mg 0%
Threonine 0.449mg 0.095mg 0%
Isoleucine 0.661mg 0.109mg 0%
Leucine 1.016mg 0.214mg 0%
Lysine 0.806mg 0.099mg 0%
Methionine 0.399mg 0.058mg 0%
Phenylalanine 0.686mg 0.133mg 0%
Valine 0.809mg 0.151mg 0%
Histidine 0.29mg 0.066mg 0%
Fructose 0.07g 0g 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Egg white
13%
Brown rice
Minerals Daily Need Coverage Score
17%
Egg white
32%
Brown rice

Comparison summary

Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.26g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 66)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 162mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.