Rice vs. Egg white — In-Depth Nutrition Comparison
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How are rice and egg whites different?
- Rice is higher in manganese, iron, folate, vitamin B1, vitamin B3, vitamin B6, and copper; however, egg whites are richer in vitamin B2 and selenium.
- Daily need coverage for vitamin B2 for egg whites is 33% higher.
- Rice contains 43 times more manganese than egg whites. While rice contains 0.472mg of manganese, egg whites contain only 0.011mg.
- Rice has less sodium.
- Egg whites have a lower glycemic index (0) than rice (60).
Rice, white, long-grain, regular, enriched, cooked and Egg, white, raw, fresh are the varieties used in this article.
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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 | +42.9% |
| Contains more IronIron | +1400% |
| Contains more CopperCopper | +200% |
| Contains more ZincZinc | +1533.3% |
| Contains more PhosphorusPhosphorus | +186.7% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +4190.9% |
| Contains more PotassiumPotassium | +365.7% |
| Contains more SeleniumSelenium | +166.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3975% |
| Contains more Vitamin B3Vitamin B3 | +1305.7% |
| Contains more Vitamin B5Vitamin B5 | +105.3% |
| Contains more Vitamin B6Vitamin B6 | +1760% |
| Contains more FolateFolate | +1350% |
| Contains more CholineCholine | +90.9% |
| Contains more Vitamin B2Vitamin B2 | +3276.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +64.7% |
| Contains more CarbsCarbs | +3758.9% |
| Contains more ProteinProtein | +305.2% |
| Contains more WaterWater | +28% |
| Contains more OtherOther | +50% |
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B2 | 0.013mg | 0.439mg | 33% |
| Selenium | 7.5µg | 20µg | 23% |
| Manganese | 0.472mg | 0.011mg | 20% |
| Protein | 2.69g | 10.9g | 16% |
| Folate | 58µg | 4µg | 14% |
| Iron | 1.2mg | 0.08mg | 14% |
| Vitamin B1 | 0.163mg | 0.004mg | 13% |
| Carbs | 28.17g | 0.73g | 9% |
| Vitamin B3 | 1.476mg | 0.105mg | 9% |
| Sodium | 1mg | 166mg | 7% |
| Vitamin B6 | 0.093mg | 0.005mg | 7% |
| Copper | 0.069mg | 0.023mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B5 | 0.39mg | 0.19mg | 4% |
| Calories | 130kcal | 52kcal | 4% |
| Zinc | 0.49mg | 0.03mg | 4% |
| Potassium | 35mg | 163mg | 4% |
| Phosphorus | 43mg | 15mg | 4% |
| Fiber | 0.4g | 0g | 2% |
| Polyunsaturated fat | 0.076g | 0g | 1% |
| Fats | 0.28g | 0.17g | 0% |
| Net carbs | 27.77g | 0.73g | N/A |
| Magnesium | 12mg | 11mg | 0% |
| Calcium | 10mg | 7mg | 0% |
| Sugar | 0.05g | 0.71g | N/A |
| Vitamin E | 0.04mg | 0mg | 0% |
| Choline | 2.1mg | 1.1mg | 0% |
| Saturated fat | 0.077g | 0g | 0% |
| Monounsaturated fat | 0.088g | 0g | 0% |
| Tryptophan | 0.031mg | 0.125mg | 0% |
| Threonine | 0.096mg | 0.449mg | 0% |
| Isoleucine | 0.116mg | 0.661mg | 0% |
| Leucine | 0.222mg | 1.016mg | 0% |
| Lysine | 0.097mg | 0.806mg | 0% |
| Methionine | 0.063mg | 0.399mg | 0% |
| Phenylalanine | 0.144mg | 0.686mg | 0% |
| Valine | 0.164mg | 0.809mg | 0% |
| Histidine | 0.063mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
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
12%
10%
Minerals Daily Need Coverage Score
22%
17%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 165mg)
Which food is richer in minerals?
Rice is relatively richer in minerals
Which food is richer in vitamins?
Rice is relatively richer in vitamins
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.077g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 60)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($1)