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Rice vs. Omelette — In-Depth Nutrition Comparison

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A recap on the differences between rice and omelette

  • Rice has more manganese; however, omelette is higher in choline, selenium, vitamin B12, vitamin B2, vitamin B5, phosphorus, and vitamin A.
  • Omelette covers your daily cholesterol needs 104% more than rice.
  • Omelette contains 20 times less manganese than rice. Rice contains 0.472mg of manganese, while omelette contains 0.024mg.
  • Rice has less saturated fat.
  • The glycemic index of rice is higher.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Egg, whole, cooked, omelet.

Infographic

Rice vs Omelette 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.
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1866.7%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +234.3%
Contains more IronIron +23.3%
Contains more ZincZinc +122.4%
Contains more PhosphorusPhosphorus +288.4%
Contains more SeleniumSelenium +244%
~equal in Magnesium ~11mg
~equal in Copper ~0.063mg

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.
Rice
3
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +379.4%
Contains more Vitamin B3Vitamin B3 +2206.3%
Contains more FolateFolate +48.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3125%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2869.2%
Contains more Vitamin B5Vitamin B5 +230.5%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +11690.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rice Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Choline 2.1mg 247.6mg 45%
Selenium 7.5µg 25.8µg 33%
Vitamin B12 0µg 0.76µg 32%
Vitamin B2 0.013mg 0.386mg 29%
Vitamin A 0µg 172µg 19%
Manganese 0.472mg 0.024mg 19%
Polyunsaturated fat 0.076g 2.712g 18%
Vitamin B5 0.39mg 1.289mg 18%
Phosphorus 43mg 167mg 18%
Fats 0.28g 11.66g 18%
Protein 2.69g 10.57g 16%
Saturated fat 0.077g 3.319g 15%
Monounsaturated fat 0.088g 4.843g 12%
Vitamin B1 0.163mg 0.034mg 11%
Vitamin D 0IU 69IU 9%
Carbs 28.17g 0.64g 9%
Vitamin D 0µg 1.7µg 9%
Vitamin B3 1.476mg 0.064mg 9%
Vitamin E 0.04mg 1.29mg 8%
Sodium 1mg 155mg 7%
Zinc 0.49mg 1.09mg 5%
Folate 58µg 39µg 5%
Iron 1.2mg 1.48mg 4%
Vitamin B6 0.093mg 0.143mg 4%
Calcium 10mg 48mg 4%
Vitamin K 0µg 4.5µg 4%
Fiber 0.4g 0g 2%
Potassium 35mg 117mg 2%
Calories 130kcal 154kcal 1%
Copper 0.069mg 0.063mg 1%
Net carbs 27.77g 0.64g N/A
Magnesium 12mg 11mg 0%
Sugar 0.05g 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.031mg 0.14mg 0%
Threonine 0.096mg 0.467mg 0%
Isoleucine 0.116mg 0.565mg 0%
Leucine 0.222mg 0.913mg 0%
Lysine 0.097mg 0.767mg 0%
Methionine 0.063mg 0.319mg 0%
Phenylalanine 0.144mg 0.572mg 0%
Valine 0.164mg 0.722mg 0%
Histidine 0.063mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +4301.6%
Contains more ProteinProtein +292.9%
Contains more FatsFats +4064.3%
Contains more WaterWater +11.2%
Contains more OtherOther +138.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +5403.4%
Contains more Poly. FatPolyunsaturated fat +3468.4%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.