Wild Rice vs. Egg
Nutrition comparison of Cooked Wild Rice and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and egg:
- Both wild rice and egg are high in calories.
- Egg has 28.6 times less carbohydrates than wild rice.
- Egg has more riboflavin, pantothenic acid and Vitamin B12, however, wild rice contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than wild rice.
- Wild rice has 62.8 times less saturated fat than egg.
- Wild rice has signficantly more dietary fiber than egg.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and egg are high in calories. Egg has 42% more calories than wild rice - wild rice has 101 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Egg | |
|---|---|---|
| Protein | 15% | 36% |
| Carbohydrates | 82% | 2% |
| Fat | 3% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 28.6 times less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Wild rice has signficantly more dietary fiber than egg - wild rice has 1.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Wild rice and egg contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 215% more protein than wild rice - wild rice has 4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Wild rice has 62.8 times less saturated fat than egg - wild rice has 0.05g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and wild rice are low in trans fat - egg has 0.04g of trans fat per 100 grams and wild rice does not contain significant amounts.
cholesterol
Egg is high in cholesterol and wild rice has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than wild rice - egg has 160ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than wild rice - egg has 82iu of Vitamin D per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and egg contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Wild rice and egg contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and Vitamin B12, however, wild rice contains more niacin. Both wild rice and egg contain significant amounts of thiamin, Vitamin B6 and folate.
| Wild Rice | Egg | |
|---|---|---|
| Thiamin | 0.052 MG | 0.04 MG |
| Riboflavin | 0.087 MG | 0.457 MG |
| Niacin | 1.287 MG | 0.075 MG |
| Pantothenic acid | 0.154 MG | 1.533 MG |
| Vitamin B6 | 0.135 MG | 0.17 MG |
| Folate | 26 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Egg is a great source of calcium and it has 17 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 192% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Wild rice and egg contain similar amounts of potassium - wild rice has 101mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than wild rice per 100 grams. Both wild rice and egg contain significant amounts of alpha linoleic acid (ALA).
| Wild Rice | Egg | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.095 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Egg | |
|---|---|---|
| linoleic acid | 0.119 G | 1.555 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.119 G | 1.577 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Wild Rice or Egg .
Cooked Wild Rice g
()
|
Daily Values (%) |
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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 wild rice or egg contain more calories in 100 grams?Both wild rice and egg are high in calories. Egg has 40% more calories than wild rice - wild rice has 101 calories in 100g and egg has 143 calories.
Is wild rice or egg better for protein?
Egg is a fantastic source of protein and it has 220% more protein than wild rice - wild rice has 4g of protein per 100 grams and egg has 12.6g of protein.
Does wild rice or egg have more carbohydrates?
By weight, egg has 28.6 times fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and egg has 0.72g of carbohydrates.