Wild Rice vs. Egg White
Nutrition comparison of Cooked Wild Rice and Egg White
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 white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and egg white:
- Egg white has 28.2 times less carbohydrates than wild rice.
- Egg white is a great source of protein.
- Wild rice has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Wild rice has signficantly more dietary fiber than egg white.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and egg white has 49% less calories than wild rice - wild rice has 101 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and similar to egg white for fat. Wild rice has a macronutrient ratio of 15:82:3 and for egg white, 91:6:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Egg White | |
|---|---|---|
| Protein | 15% | 91% |
| Carbohydrates | 82% | 6% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 28.2 times less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Wild rice has signficantly more dietary fiber than egg white - wild rice has 1.8g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Wild rice and egg white contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 173% more protein than wild rice - wild rice has 4g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both wild rice and egg white are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Wild rice and egg white contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Wild rice and egg white contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Wild rice and egg white contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Wild rice has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both wild rice and egg white contain significant amounts of pantothenic acid.
| Wild Rice | Egg White | |
|---|---|---|
| Thiamin | 0.052 MG | 0.004 MG |
| Riboflavin | 0.087 MG | 0.439 MG |
| Niacin | 1.287 MG | 0.105 MG |
| Pantothenic acid | 0.154 MG | 0.19 MG |
| Vitamin B6 | 0.135 MG | 0.005 MG |
| Folate | 26 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Wild rice and egg white contain similar amounts of calcium - wild rice has 3mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Wild rice has 650% more iron than egg white - wild rice has 0.6mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 61% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White .
Cooked Wild Rice g
()
|
Daily Values (%) |
Egg White 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 wild rice or egg white contain more calories in 100 grams?Wild rice is high in calories and egg white has 50% less calories than wild rice - wild rice has 101 calories in 100g and egg white has 52 calories.
Is wild rice or egg white better for protein?
Egg white is a great source of protein and it has 170% more protein than wild rice - wild rice has 4g of protein per 100 grams and egg white has 10.9g of protein.
Does wild rice or egg white have more carbohydrates?
By weight, egg white has 28.2 times fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and egg white has 0.73g of carbohydrates.