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  6. Brown rice vs. Egg

Brown rice vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between brown rice and eggs?

  • Brown rice is richer in manganese and vitamin B3, while eggs are higher in copper, choline, vitamin B12, selenium, vitamin B2, and vitamin B5.
  • Eggs' daily need coverage for copper is 210% higher.
  • Eggs have 40 times less vitamin B3 than brown rice. Brown rice has 2.561mg of vitamin B3, while eggs have 0.064mg.
  • Brown rice is lower in saturated fat.
  • Brown rice has a higher glycemic index (66) than eggs (0).

We used Rice, brown, long-grain, cooked and Egg, whole, cooked, hard-boiled types in this comparison.

Infographic

Brown rice vs Egg 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.
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%
Egg
Egg
7
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%
Contains more MagnesiumMagnesium +290%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +3646.2%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +46.5%
Contains more IronIron +112.5%
Contains more CopperCopper +1786.8%
Contains more ZincZinc +47.9%
Contains more PhosphorusPhosphorus +67%
Contains more SeleniumSelenium +431%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Egg
Egg
9
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%
Contains more Vitamin B1Vitamin B1 +169.7%
Contains more Vitamin B3Vitamin B3 +3901.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +505.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +643.5%
Contains more Vitamin B5Vitamin B5 +267.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +388.9%
Contains more CholineCholine +3093.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.121mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +2183.9%
Contains more ProteinProtein +359.1%
Contains more FatsFats +993.8%
Contains more OtherOther +143.2%
~equal in Water ~74.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
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
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +1004.9%
Contains more Poly. FatPolyunsaturated fat +286.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Egg DV% diff.
Copper 0.106mg 2mg 210%
Cholesterol 0mg 373mg 124%
Choline 9.2mg 293.8mg 52%
Vitamin B12 0µg 1.11µg 46%
Selenium 5.8µg 30.8µg 45%
Manganese 0.974mg 0.026mg 41%
Vitamin B2 0.069mg 0.513mg 34%
Protein 2.74g 12.58g 20%
Vitamin B5 0.38mg 1.398mg 20%
Vitamin A 0µg 149µg 17%
Vitamin B3 2.561mg 0.064mg 16%
Fats 0.97g 10.61g 15%
Saturated fat 0.26g 3.267g 14%
Vitamin D 0IU 87IU 11%
Vitamin D 0µg 2.2µg 11%
Starch 24.79g 10%
Phosphorus 103mg 172mg 10%
Vitamin B1 0.178mg 0.066mg 9%
Monounsaturated fat 0.369g 4.077g 9%
Folate 9µg 44µg 9%
Iron 0.56mg 1.19mg 8%
Carbs 25.58g 1.12g 8%
Magnesium 39mg 10mg 7%
Polyunsaturated fat 0.366g 1.414g 7%
Vitamin E 0.17mg 1.03mg 6%
Fiber 1.6g 0g 6%
Calcium 3mg 50mg 5%
Sodium 4mg 124mg 5%
Zinc 0.71mg 1.05mg 3%
Calories 123kcal 155kcal 2%
Potassium 86mg 126mg 1%
Net carbs 23.98g 1.12g N/A
Sugar 0.24g 1.12g N/A
Vitamin B6 0.123mg 0.121mg 0%
Vitamin K 0.2µg 0.3µg 0%
Tryptophan 0.033mg 0.153mg 0%
Threonine 0.095mg 0.604mg 0%
Isoleucine 0.109mg 0.686mg 0%
Leucine 0.214mg 1.075mg 0%
Lysine 0.099mg 0.904mg 0%
Methionine 0.058mg 0.392mg 0%
Phenylalanine 0.133mg 0.668mg 0%
Valine 0.151mg 0.767mg 0%
Histidine 0.066mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A
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
Brown rice Egg
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
13%
Brown rice
53%
Egg
Minerals Daily Need Coverage Score
32%
Brown rice
103%
Egg

Comparison summary

Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 66)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 120mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 3.007g)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.