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Brown rice vs. Yolk — In-Depth Nutrition Comparison

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Important differences between brown rice and yolk

  • Brown rice has more manganese; however, yolk has more choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin D, and vitamin B2.
  • Yolk's daily need coverage for cholesterol is 362% more.
  • Brown rice has 18 times more manganese than yolk. Brown rice has 0.974mg of manganese, while yolk has 0.055mg.
  • Brown rice is lower in saturated fat.
  • Brown rice has a higher glycemic index than yolk.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Egg, yolk, raw, fresh.

Infographic

Brown rice vs Yolk 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%
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +680%
Contains more CopperCopper +37.7%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +1670.9%
Contains more CalciumCalcium +4200%
Contains more PotassiumPotassium +26.7%
Contains more IronIron +387.5%
Contains more ZincZinc +223.9%
Contains more PhosphorusPhosphorus +278.6%
Contains more SeleniumSelenium +865.5%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B3Vitamin B3 +10570.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1417.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +665.2%
Contains more Vitamin B5Vitamin B5 +686.8%
Contains more Vitamin B6Vitamin B6 +184.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +1522.2%
Contains more CholineCholine +8815.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.176mg

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
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +612.5%
Contains more WaterWater +34.3%
Contains more ProteinProtein +478.8%
Contains more FatsFats +2636.1%
Contains more OtherOther +286.4%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +3081%
Contains more Poly. FatPolyunsaturated fat +1048.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Yolk
5
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 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.
Brown rice Yolk
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 Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 9.2mg 820.2mg 147%
Selenium 5.8µg 56µg 91%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0.38mg 2.99mg 52%
Vitamin A 0µg 381µg 42%
Saturated fat 0.26g 9.551g 42%
Phosphorus 103mg 390mg 41%
Manganese 0.974mg 0.055mg 40%
Fats 0.97g 26.54g 39%
Vitamin B2 0.069mg 0.528mg 35%
Folate 9µg 146µg 34%
Monounsaturated fat 0.369g 11.738g 28%
Iron 0.56mg 2.73mg 27%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Protein 2.74g 15.86g 26%
Polyunsaturated fat 0.366g 4.204g 26%
Vitamin B6 0.123mg 0.35mg 17%
Vitamin B3 2.561mg 0.024mg 16%
Vitamin E 0.17mg 2.58mg 16%
Zinc 0.71mg 2.3mg 14%
Calcium 3mg 129mg 13%
Calories 123kcal 322kcal 10%
Starch 24.79g 10%
Magnesium 39mg 5mg 8%
Carbs 25.58g 3.59g 7%
Fiber 1.6g 0g 6%
Copper 0.106mg 0.077mg 3%
Sodium 4mg 48mg 2%
Potassium 86mg 109mg 1%
Net carbs 23.98g 3.59g N/A
Sugar 0.24g 0.56g N/A
Vitamin B1 0.178mg 0.176mg 0%
Vitamin K 0.2µg 0.7µg 0%
Tryptophan 0.033mg 0.177mg 0%
Threonine 0.095mg 0.687mg 0%
Isoleucine 0.109mg 0.866mg 0%
Leucine 0.214mg 1.399mg 0%
Lysine 0.099mg 1.217mg 0%
Methionine 0.058mg 0.378mg 0%
Phenylalanine 0.133mg 0.681mg 0%
Valine 0.151mg 0.949mg 0%
Histidine 0.066mg 0.416mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g 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 Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
32%
Brown rice
73%
Yolk

Comparison summary

Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 66)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 9.291g)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.