Brown Rice vs. Egg Yolk
Nutrition comparison of Cooked Brown Rice and Egg Yolk
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
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and egg yolk:
- Both brown rice and egg yolk are high in calories.
- Brown rice has signficantly more dietary fiber than egg yolk.
- Egg yolk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, brown rice contains more niacin.
- Egg yolk has signficantly less carbohydrates than brown rice.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D, calcium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and egg yolk are high in calories. Egg yolk has 162% more calories than brown rice - brown rice has 123 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to egg yolk per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for egg yolk, 20:5:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Egg Yolk | |
|---|---|---|
| Protein | 9% | 20% |
| Carbohydrates | 84% | 5% |
| Fat | 7% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than egg yolk - brown rice has 1.6g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Brown rice and egg yolk contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 479% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and brown rice has 97% less saturated fat than egg yolk - brown rice has 0.26g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and brown rice has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than brown rice - egg yolk has 381ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than brown rice - egg yolk has 218iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Egg yolk has 14 times more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Brown rice and egg yolk contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, brown rice contains more niacin. Both brown rice and egg yolk contain significant amounts of thiamin.
| Brown Rice | Egg Yolk | |
|---|---|---|
| Thiamin | 0.178 MG | 0.176 MG |
| Riboflavin | 0.069 MG | 0.528 MG |
| Niacin | 2.561 MG | 0.024 MG |
| Pantothenic acid | 0.38 MG | 2.99 MG |
| Vitamin B6 | 0.123 MG | 0.35 MG |
| Folate | 9 UG | 146 UG |
| Vitamin B12 | ~ | 1.95 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 42 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 388% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Brown rice and egg yolk contain similar amounts of potassium - brown rice has 86mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA), DHA and EPA than brown rice per 100 grams.
| Brown Rice | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.103 G |
| DHA | ~ | 0.114 G |
| EPA | ~ | 0.011 G |
| Total | 0.011 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Egg Yolk | |
|---|---|---|
| other omega 6 | ~ | 0.438 G |
| linoleic acid | 0.355 G | 3.538 G |
| Total | 0.355 G | 3.976 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 Egg Yolk (Egg, yolk, raw, fresh) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Egg Yolk 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 egg yolk contain more calories in 100 grams?Both brown rice and egg yolk are high in calories. Egg yolk has 160% more calories than brown rice - brown rice has 123 calories in 100g and egg yolk has 322 calories.
Does brown rice or egg yolk have more carbohydrates?
By weight, egg yolk has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does brown rice or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 42 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and egg yolk has 129mg of calcium.