Rice vs. Omelette — In-Depth Nutrition Comparison
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A recap on 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.
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +5403.4% |
| Contains more Poly. FatPolyunsaturated fat | +3468.4% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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%
45%
Minerals Daily Need Coverage Score
22%
37%
Comparison summary
Which food is lower in Cholesterol?
Rice is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 3.242g)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($1)