Brown Rice vs. Boiled Egg
Nutrition comparison of Cooked Brown Rice and Cooked Boiled Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
cooked
boiled egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and boiled egg:
- Both brown rice and boiled egg are high in calories.
- Boiled egg has signficantly less carbohydrates than brown rice.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- Brown rice has 11.5 times less saturated fat than boiled egg.
- Brown rice has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid, folate and Vitamin B12.
- Brown rice has signficantly more dietary fiber than boiled egg.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and boiled egg are high in calories. Boiled egg has 26% more calories than brown rice - brown rice has 123 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to boiled egg per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Boiled Egg | |
|---|---|---|
| Protein | 9% | 34% |
| Carbohydrates | 84% | 3% |
| Fat | 7% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than boiled egg - brown rice has 1.6g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Brown rice and boiled egg contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 359% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Brown rice has 11.5 times less saturated fat than boiled egg - brown rice has 0.26g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and brown rice has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than brown rice - boiled egg has 149ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than brown rice - boiled egg has 87iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and boiled egg contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Brown rice and boiled egg contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid, folate and Vitamin B12. Both brown rice and boiled egg contain significant amounts of Vitamin B6.
| Brown Rice | Boiled Egg | |
|---|---|---|
| Thiamin | 0.178 MG | 0.066 MG |
| Riboflavin | 0.069 MG | 0.513 MG |
| Niacin | 2.561 MG | 0.064 MG |
| Pantothenic acid | 0.38 MG | 1.398 MG |
| Vitamin B6 | 0.123 MG | 0.121 MG |
| Folate | 9 UG | 44 UG |
| Vitamin B12 | ~ | 1.11 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 15 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 113% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Boiled egg has 47% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than brown rice per 100 grams.
| Brown Rice | Boiled Egg | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.035 G |
| DHA | ~ | 0.038 G |
| EPA | ~ | 0.005 G |
| Total | 0.011 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Boiled Egg | |
|---|---|---|
| other omega 6 | ~ | 0.149 G |
| linoleic acid | 0.355 G | 1.188 G |
| Total | 0.355 G | 1.337 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Boiled Egg (Egg, whole, cooked, hard-boiled) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Cooked Boiled Egg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or boiled egg contain more calories in 100 grams?Both brown rice and boiled egg are high in calories. Boiled egg has 30% more calories than brown rice - brown rice has 123 calories in 100g and boiled egg has 155 calories.
Is brown rice or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 360% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and boiled egg has 12.6g of protein.
Does brown rice or boiled egg have more carbohydrates?
By weight, boiled egg has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and boiled egg has 1.1g of carbohydrates.