Brown rice vs. Egg white — In-Depth Nutrition Comparison
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Differences between brown rice and egg whites
- Brown rice has more manganese, vitamin B3, vitamin B1, phosphorus, copper, vitamin B6, and magnesium, while egg whites have more vitamin B2 and selenium.
- Brown rice's daily need coverage for manganese is 42% higher.
- Egg whites contain 45 times less vitamin B1 than brown rice. Brown rice contains 0.178mg of vitamin B1, while egg whites contain 0.004mg.
- The amount of sodium in brown rice is lower.
- 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 Rice, brown, long-grain, cooked and Egg, white, raw, fresh.
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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 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% |
| Contains more CalciumCalcium | +133.3% |
| Contains more PotassiumPotassium | +89.5% |
| Contains more SeleniumSelenium | +244.8% |
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 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% |
| Contains more Vitamin B2Vitamin B2 | +536.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more FatsFats | +470.6% |
| Contains more CarbsCarbs | +3404.1% |
| Contains more ProteinProtein | +297.8% |
| Contains more WaterWater | +24.6% |
| Contains more OtherOther | +43.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +242.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.974mg | 0.011mg | 42% |
| Vitamin B2 | 0.069mg | 0.439mg | 28% |
| Selenium | 5.8µg | 20µg | 26% |
| Protein | 2.74g | 10.9g | 16% |
| Vitamin B1 | 0.178mg | 0.004mg | 15% |
| Vitamin B3 | 2.561mg | 0.105mg | 15% |
| Phosphorus | 103mg | 15mg | 13% |
| Starch | 24.79g | 10% | |
| Vitamin B6 | 0.123mg | 0.005mg | 9% |
| Copper | 0.106mg | 0.023mg | 9% |
| Carbs | 25.58g | 0.73g | 8% |
| Magnesium | 39mg | 11mg | 7% |
| Sodium | 4mg | 166mg | 7% |
| Iron | 0.56mg | 0.08mg | 6% |
| Fiber | 1.6g | 0g | 6% |
| Zinc | 0.71mg | 0.03mg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B5 | 0.38mg | 0.19mg | 4% |
| Calories | 123kcal | 52kcal | 4% |
| Potassium | 86mg | 163mg | 2% |
| Polyunsaturated fat | 0.366g | 0g | 2% |
| Vitamin E | 0.17mg | 0mg | 1% |
| Fats | 0.97g | 0.17g | 1% |
| Folate | 9µg | 4µg | 1% |
| Choline | 9.2mg | 1.1mg | 1% |
| Saturated fat | 0.26g | 0g | 1% |
| Monounsaturated fat | 0.369g | 0g | 1% |
| Net carbs | 23.98g | 0.73g | N/A |
| Calcium | 3mg | 7mg | 0% |
| Sugar | 0.24g | 0.71g | N/A |
| Vitamin K | 0.2µg | 0µg | 0% |
| Tryptophan | 0.033mg | 0.125mg | 0% |
| Threonine | 0.095mg | 0.449mg | 0% |
| Isoleucine | 0.109mg | 0.661mg | 0% |
| Leucine | 0.214mg | 1.016mg | 0% |
| Lysine | 0.099mg | 0.806mg | 0% |
| Methionine | 0.058mg | 0.399mg | 0% |
| Phenylalanine | 0.133mg | 0.686mg | 0% |
| Valine | 0.151mg | 0.809mg | 0% |
| Histidine | 0.066mg | 0.29mg | 0% |
| Fructose | 0g | 0.07g | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
13%
10%
Minerals Daily Need Coverage Score
32%
17%
Comparison summary
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.26g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 66)
Which food is cheaper?
Egg white is cheaper (difference - $1)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 162mg)
Which food is richer in vitamins?
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.