White Rice vs. Fried Egg
Nutrition comparison of Cooked White Rice and Cooked Fried Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
cooked
fried egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and fried egg:
- Both white rice and fried egg are high in calories.
- Fried egg has signficantly less carbohydrates than white rice.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A, calcium and protein.
- White rice has more thiamin and niacin, however, fried egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- White rice has signficantly less saturated fat than fried egg.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and fried egg are high in calories. Fried egg has 51% more calories than white rice - white rice has 130 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to fried egg per calorie. White rice has a macronutrient ratio of 8:91:2 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Fried Egg | |
|---|---|---|
| Protein | 8% | 29% |
| Carbohydrates | 91% | 2% |
| Fat | 2% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Fried egg has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
dietary fiber
White rice has more dietary fiber than fried egg - white rice has 0.3g of dietary fiber per 100 grams and fried egg does not contain significant amounts.
sugar
Fried egg and white rice contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Fried egg is an excellent source of protein and it has 472% more protein than white rice - white rice has 2.4g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
White rice has signficantly less saturated fat than fried egg - white rice has 0.06g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and white rice are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and white rice does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and white rice has less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Fried egg is an excellent source of Vitamin A and it has more Vitamin A than white rice - fried egg has 219ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Fried egg is a great source of Vitamin D and it has more Vitamin D than white rice - fried egg has 88iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Fried egg has more Vitamin E than white rice - fried egg has 1.3mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Fried egg has more Vitamin K than white rice - fried egg has 5.6ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and niacin, however, fried egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both white rice and fried egg contain significant amounts of folate.
| White Rice | Fried Egg | |
|---|---|---|
| Thiamin | 0.167 MG | 0.044 MG |
| Riboflavin | 0.016 MG | 0.495 MG |
| Niacin | 1.835 MG | 0.082 MG |
| Pantothenic acid | 0.411 MG | 1.66 MG |
| Vitamin B6 | 0.05 MG | 0.184 MG |
| Folate | 58 UG | 51 UG |
| Vitamin B12 | ~ | 0.97 UG |
Minerals
calcium
Fried egg is an excellent source of calcium and it has 19 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Fried egg has 27% more iron than white rice - white rice has 1.5mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Fried egg has 424% more potassium than white rice - white rice has 29mg of potassium per 100 grams and fried egg has 152mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) and DHA than white rice per 100 grams.
| White Rice | Fried Egg | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.137 G |
| DHA | ~ | 0.063 G |
| DPA | ~ | 0.007 G |
| Total | 0.01 G | 0.207 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than white rice per 100 grams.
| White Rice | Fried Egg | |
|---|---|---|
| linoleic acid | 0.046 G | 2.781 G |
| other omega 6 | ~ | 0.019 G |
| Total | 0.046 G | 2.8 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Fried Egg (Egg, whole, cooked, fried) .
Cooked White Rice g
()
|
Daily Values (%) |
Cooked Fried 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 white rice or fried egg contain more calories in 100 grams?Both white rice and fried egg are high in calories. Fried egg has 50% more calories than white rice - white rice has 130 calories in 100g and fried egg has 196 calories.
Does white rice or fried egg have more carbohydrates?
By weight, fried egg has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and fried egg has 0.83g of carbohydrates.
Does white rice or fried egg contain more calcium?
Fried egg is a rich source of calcium and it has 19 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and fried egg has 62mg of calcium.