Omelette vs. Rice — In-Depth Nutrition Comparison
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A recap on differences between omelette and rice
- Omelette has more choline, selenium, vitamin B12, vitamin B2, vitamin B5, phosphorus, and vitamin A; however, rice is higher in manganese.
- Omelette covers your daily cholesterol needs 104% more than rice.
- Rice has less cholesterol.
- The glycemic index of rice is higher.
Food varieties used in this article are Egg, whole, cooked, omelet and Rice, white, long-grain, regular, enriched, cooked.
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.
| Contains more CalciumCalcium | +380% |
| Contains more PotassiumPotassium | +234.3% |
| Contains more IronIron | +23.3% |
| Contains more ZincZinc | +122.4% |
| Contains more PhosphorusPhosphorus | +288.4% |
| Contains more SeleniumSelenium | +244% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +1866.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3125% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +2869.2% |
| Contains more Vitamin B5Vitamin B5 | +230.5% |
| Contains more Vitamin B6Vitamin B6 | +53.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +11690.5% |
| Contains more Vitamin B1Vitamin B1 | +379.4% |
| Contains more Vitamin B3Vitamin B3 | +2206.3% |
| Contains more FolateFolate | +48.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 313mg | 0mg | 104% |
| Choline | 247.6mg | 2.1mg | 45% |
| Selenium | 25.8µg | 7.5µg | 33% |
| Vitamin B12 | 0.76µg | 0µg | 32% |
| Vitamin B2 | 0.386mg | 0.013mg | 29% |
| Vitamin A | 172µg | 0µg | 19% |
| Manganese | 0.024mg | 0.472mg | 19% |
| Polyunsaturated fat | 2.712g | 0.076g | 18% |
| Vitamin B5 | 1.289mg | 0.39mg | 18% |
| Phosphorus | 167mg | 43mg | 18% |
| Fats | 11.66g | 0.28g | 18% |
| Protein | 10.57g | 2.69g | 16% |
| Saturated fat | 3.319g | 0.077g | 15% |
| Monounsaturated fat | 4.843g | 0.088g | 12% |
| Vitamin B1 | 0.034mg | 0.163mg | 11% |
| Vitamin D | 69IU | 0IU | 9% |
| Carbs | 0.64g | 28.17g | 9% |
| Vitamin D | 1.7µg | 0µg | 9% |
| Vitamin B3 | 0.064mg | 1.476mg | 9% |
| Vitamin E | 1.29mg | 0.04mg | 8% |
| Sodium | 155mg | 1mg | 7% |
| Zinc | 1.09mg | 0.49mg | 5% |
| Folate | 39µg | 58µg | 5% |
| Iron | 1.48mg | 1.2mg | 4% |
| Vitamin B6 | 0.143mg | 0.093mg | 4% |
| Calcium | 48mg | 10mg | 4% |
| Vitamin K | 4.5µg | 0µg | 4% |
| Fiber | 0g | 0.4g | 2% |
| Potassium | 117mg | 35mg | 2% |
| Calories | 154kcal | 130kcal | 1% |
| Copper | 0.063mg | 0.069mg | 1% |
| Net carbs | 0.64g | 27.77g | N/A |
| Magnesium | 11mg | 12mg | 0% |
| Sugar | 0.31g | 0.05g | N/A |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.14mg | 0.031mg | 0% |
| Threonine | 0.467mg | 0.096mg | 0% |
| Isoleucine | 0.565mg | 0.116mg | 0% |
| Leucine | 0.913mg | 0.222mg | 0% |
| Lysine | 0.767mg | 0.097mg | 0% |
| Methionine | 0.319mg | 0.063mg | 0% |
| Phenylalanine | 0.572mg | 0.144mg | 0% |
| Valine | 0.722mg | 0.164mg | 0% |
| Histidine | 0.26mg | 0.063mg | 0% |
| Omega-3 - DHA | 0.049g | 0g | N/A |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +292.9% |
| Contains more FatsFats | +4064.3% |
| Contains more WaterWater | +11.2% |
| Contains more OtherOther | +138.1% |
| Contains more CarbsCarbs | +4301.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5403.4% |
| Contains more Poly. FatPolyunsaturated fat | +3468.4% |
| Contains less Sat. FatSaturated fat | -97.7% |
