Rice vs. Egg — In-Depth Nutrition Comparison
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The main differences between rice and eggs
- Rice is richer in manganese, yet eggs are richer in copper, choline, vitamin B12, selenium, vitamin B2, vitamin B5, and phosphorus.
- Daily need coverage for copper for eggs is 215% higher.
- Rice contains 18 times more manganese than eggs. Rice contains 0.472mg of manganese, while eggs contain 0.026mg.
- Rice contains less saturated fat.
- Eggs have a lower glycemic index than rice.
Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Egg, whole, cooked, hard-boiled.
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 MagnesiumMagnesium | +20% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +1715.4% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +260% |
| Contains more CopperCopper | +2798.6% |
| Contains more ZincZinc | +114.3% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more SeleniumSelenium | +310.7% |
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 B1Vitamin B1 | +147% |
| Contains more Vitamin B3Vitamin B3 | +2206.3% |
| Contains more FolateFolate | +31.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2475% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +3846.2% |
| Contains more Vitamin B5Vitamin B5 | +258.5% |
| Contains more Vitamin B6Vitamin B6 | +30.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +13890.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.069mg | 2mg | 215% |
| Cholesterol | 0mg | 373mg | 124% |
| Choline | 2.1mg | 293.8mg | 53% |
| Vitamin B12 | 0µg | 1.11µg | 46% |
| Selenium | 7.5µg | 30.8µg | 42% |
| Vitamin B2 | 0.013mg | 0.513mg | 38% |
| Vitamin B5 | 0.39mg | 1.398mg | 20% |
| Protein | 2.69g | 12.58g | 20% |
| Manganese | 0.472mg | 0.026mg | 19% |
| Phosphorus | 43mg | 172mg | 18% |
| Vitamin A | 0µg | 149µg | 17% |
| Fats | 0.28g | 10.61g | 16% |
| Saturated fat | 0.077g | 3.267g | 15% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Vitamin D | 0IU | 87IU | 11% |
| Monounsaturated fat | 0.088g | 4.077g | 10% |
| Carbs | 28.17g | 1.12g | 9% |
| Polyunsaturated fat | 0.076g | 1.414g | 9% |
| Vitamin B3 | 1.476mg | 0.064mg | 9% |
| Vitamin B1 | 0.163mg | 0.066mg | 8% |
| Vitamin E | 0.04mg | 1.03mg | 7% |
| Sodium | 1mg | 124mg | 5% |
| Zinc | 0.49mg | 1.05mg | 5% |
| Folate | 58µg | 44µg | 4% |
| Calcium | 10mg | 50mg | 4% |
| Potassium | 35mg | 126mg | 3% |
| Fiber | 0.4g | 0g | 2% |
| Vitamin B6 | 0.093mg | 0.121mg | 2% |
| Calories | 130kcal | 155kcal | 1% |
| Net carbs | 27.77g | 1.12g | N/A |
| Magnesium | 12mg | 10mg | 0% |
| Iron | 1.2mg | 1.19mg | 0% |
| Sugar | 0.05g | 1.12g | N/A |
| Vitamin K | 0µg | 0.3µg | 0% |
| Tryptophan | 0.031mg | 0.153mg | 0% |
| Threonine | 0.096mg | 0.604mg | 0% |
| Isoleucine | 0.116mg | 0.686mg | 0% |
| Leucine | 0.222mg | 1.075mg | 0% |
| Lysine | 0.097mg | 0.904mg | 0% |
| Methionine | 0.063mg | 0.392mg | 0% |
| Phenylalanine | 0.144mg | 0.668mg | 0% |
| Valine | 0.164mg | 0.767mg | 0% |
| Histidine | 0.063mg | 0.298mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2415.2% |
| Contains more ProteinProtein | +367.7% |
| Contains more FatsFats | +3689.3% |
| Contains more OtherOther | +154.8% |
~equal in
Water
~74.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +4533% |
| Contains more Poly. FatPolyunsaturated fat | +1760.5% |
