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Scrambled egg vs. Chinese fried rice — In-Depth Nutrition Comparison

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Significant differences between scrambled egg and Chinese fried rice

  • Scrambled egg has more vitamin B12, vitamin B2, choline, phosphorus, selenium, iron, and vitamin B6; however, Chinese fried rice is richer in manganese.
  • Scrambled egg covers your daily cholesterol needs 136% more than Chinese fried rice.
  • Chinese fried rice contains less cholesterol.
  • Chinese fried rice has a higher glycemic index. The glycemic index of Chinese fried rice is 80, while the glycemic index of scrambled egg is 0.

Specific food types used in this comparison are Fast foods, egg, scrambled and Restaurant, Chinese, fried rice, without meat.

Infographic

Scrambled egg vs Chinese fried rice 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 10% 17% 13% 97% 22% 45% 104% 24% 5.6% 123%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.6% 6.7% 25% 32% 20% 22% 50% 56% 45%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +93.4%
Contains more IronIron +292.4%
Contains more ZincZinc +130.6%
Contains more PhosphorusPhosphorus +374.5%
Contains less SodiumSodium -51.7%
Contains more SeleniumSelenium +171.1%
Contains more CopperCopper +41.8%
Contains more ManganeseManganese +907%

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 11% 59% 19% 17% 20% 120% 3.9% 56% 44% 126% 23% 22% 99%
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 13% 7.3% 2.6% 0% 3.8% 6% 12% 0% 7.4% 0% 7% 4.5% 3%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +638.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +1900%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +493.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +221.4%
Contains more FolateFolate +383.3%
Contains more CholineCholine +3183.6%
Contains more Vitamin CVitamin C +15.2%
Contains more Vitamin B3Vitamin B3 +203.3%

All nutrients comparison - raw data values

Nutrient Scrambled egg Chinese fried rice DV% diff.
Cholesterol 426mg 18mg 136%
Vitamin B12 1.01µg 0µg 42%
Vitamin B2 0.52mg 0.026mg 38%
Choline 180.6mg 5.5mg 32%
Phosphorus 242mg 51mg 27%
Selenium 22.5µg 8.3µg 26%
Saturated fat 6.153g 0.54g 26%
Iron 2.59mg 0.66mg 24%
Protein 13.84g 4.05g 20%
Fats 16.18g 2.96g 20%
Vitamin B5 0.94mg 19%
Manganese 0.043mg 0.433mg 17%
Vitamin A 176µg 22µg 17%
Monounsaturated fat 5.889g 0.649g 13%
Starch 30.8g 13%
Vitamin B6 0.19mg 0.032mg 12%
Carbs 2.08g 32.79g 10%
Zinc 1.66mg 0.72mg 9%
Sodium 187mg 387mg 9%
Vitamin E 0.96mg 0.13mg 6%
Vitamin D 1.1µg 0µg 6%
Folate 29µg 6µg 6%
Vitamin D 46IU 0IU 6%
Polyunsaturated fat 1.969g 1.111g 6%
Vitamin K 9µg 2.8µg 5%
Vitamin B1 0.08mg 0.015mg 5%
Calcium 57mg 12mg 5%
Fiber 0g 1.1g 4%
Copper 0.067mg 0.095mg 3%
Vitamin B3 0.21mg 0.637mg 3%
Calories 212kcal 174kcal 2%
Potassium 147mg 76mg 2%
Magnesium 14mg 10mg 1%
Vitamin C 3.3mg 3.8mg 1%
Net carbs 2.08g 31.69g N/A
Sugar 1.64g 0.56g N/A
Trans fat 0.011g N/A
Tryptophan 0.212mg 0.052mg 0%
Threonine 0.657mg 0.173mg 0%
Isoleucine 0.836mg 0.173mg 0%
Leucine 1.185mg 0.335mg 0%
Lysine 0.913mg 0.173mg 0%
Methionine 0.427mg 0.114mg 0%
Phenylalanine 0.75mg 0.225mg 0%
Valine 0.96mg 0.251mg 0%
Histidine 0.325mg 0.094mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.981g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 g
4% 3% 33% 59%
Protein: 4.05 g
Fats: 2.96 g
Carbs: 32.79 g
Water: 59.09 g
Other: 1.11 g
Contains more ProteinProtein +241.7%
Contains more FatsFats +446.6%
Contains more WaterWater +12.9%
Contains more CarbsCarbs +1476.4%
~equal in Other ~1.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 42% 14%
Saturated fat: Sat. Fat 6.153 g
Monounsaturated fat: Mono. Fat 5.889 g
Polyunsaturated fat: Poly. Fat 1.969 g
23% 28% 48%
Saturated fat: Sat. Fat 0.54 g
Monounsaturated fat: Mono. Fat 0.649 g
Polyunsaturated fat: Poly. Fat 1.111 g
Contains more Mono. FatMonounsaturated fat +807.4%
Contains more Poly. FatPolyunsaturated fat +77.2%
Contains less Sat. FatSaturated fat -91.2%

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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. Scrambled egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173272/nutrients
  2. Chinese fried rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167668/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.