White Rice vs. Boiled Egg
Nutrition comparison of Cooked White 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
white 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 white rice and boiled egg:
- Both white rice and boiled egg are high in calories.
- Boiled egg has signficantly less carbohydrates than white rice.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- White rice has 56.3 times less saturated fat than boiled egg.
- White rice has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and boiled egg are high in calories. Boiled egg has 19% more calories than white rice - white rice has 130 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to boiled egg per calorie. White rice has a macronutrient ratio of 8:91:2 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Boiled Egg | |
|---|---|---|
| Protein | 8% | 34% |
| Carbohydrates | 91% | 3% |
| Fat | 2% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
White rice has more dietary fiber than boiled egg - white rice has 0.3g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
White rice has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Boiled egg is an excellent source of protein and it has 429% more protein than white rice - white rice has 2.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
White rice has 56.3 times less saturated fat than boiled egg - white rice has 0.06g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and white rice has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and white 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 white rice - boiled egg has 149ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than white rice - boiled egg has 87iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Boiled egg has more Vitamin E than white rice - boiled egg has 1mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Boiled egg and white rice contain similar amounts of Vitamin K - boiled egg has 0.3ug 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, boiled egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both white rice and boiled egg contain significant amounts of folate.
| White Rice | Boiled Egg | |
|---|---|---|
| Thiamin | 0.167 MG | 0.066 MG |
| Riboflavin | 0.016 MG | 0.513 MG |
| Niacin | 1.835 MG | 0.064 MG |
| Pantothenic acid | 0.411 MG | 1.398 MG |
| Vitamin B6 | 0.05 MG | 0.121 MG |
| Folate | 58 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 white rice - white rice has 3mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
White rice and boiled egg contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Boiled egg has 334% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Boiled Egg | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.035 G |
| DHA | ~ | 0.038 G |
| EPA | ~ | 0.005 G |
| Total | 0.01 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than white rice per 100 grams.
| White Rice | Boiled Egg | |
|---|---|---|
| linoleic acid | 0.046 G | 1.188 G |
| other omega 6 | ~ | 0.149 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Boiled Egg (Egg, whole, cooked, hard-boiled) .
Cooked White 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 white rice or boiled egg contain more calories in 100 grams?Both white rice and boiled egg are high in calories. Boiled egg has 20% more calories than white rice - white rice has 130 calories in 100g and boiled egg has 155 calories.
Is white rice or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 430% more protein than white rice - white rice has 2.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Does white rice or boiled egg have more carbohydrates?
By weight, boiled egg has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and boiled egg has 1.1g of carbohydrates.