Egg WholevsFlour Rice White Unenriched
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Flour Rice White Unenriched
Go with Flour Rice White Unenriched at just 359 kcal per 100g â 38% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Flour Rice White Unenriched with 80g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
Egg Whole provides 468mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Egg Whole provides 220mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Whole | Flour Rice White Unenriched | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 359kcal18% | +216kcal |
| Protein | 48g96% | 6.9g14% | +41g |
| Total Fat | 40g51% | 1.3g2% | +39g |
| Cholesterol | 1700mg567% | â | â |
| Carbohydrates | 1.9g1% | 80g29% | <0.1g |
| Dietary Fiber | â | 0.50g2% | â |
| âĻVitamins | |||
| Vitamin D | 9.7mcg49% | â | â |
| Vitamin B6 | â | <0.1mg3% | â |
| Folate | â | 16mcg4% | â |
| Thiamin (B1) | â | <0.1mg8% | â |
| Riboflavin (B2) | â | 0mg0% | â |
| Niacin (B3) | â | 1.3mg8% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 5.0mg0% | +480mg |
| Calcium | 220mg17% | 6.0mg0% | +214mg |
| Iron | 7.0mg39% | 0.22mg1% | +6.8mg |
| Potassium | 468mg10% | 75mg2% | +393mg |
| Phosphorus | 770mg62% | 94mg8% | +676mg |
| Magnesium | 45mg11% | 23mg5% | +22mg |
| Zinc | 5.0mg46% | 1.2mg11% | +3.8mg |
| Copper | 0mg0% | 0.21mg23% | <0.1mg |
| Manganese | 0mg0% | 0.89mg39% | <0.1mg |
| Selenium | â | 5.3mcg10% | â |
ðŽNutritional Analysis
Calories: Flour Rice White Unenriched is significantly lower in calories at just 359 kcal per 100g compared to 575 kcal for Egg Whole â that's 60% fewer calories, making Flour Rice White Unenriched the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 6.94g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Flour Rice White Unenriched is the leaner option with 1.3g of total fat per 100g compared to 39.8g.
Key Minerals: Notable mineral differences include Copper (Flour Rice White Unenriched: 0.209mg vs 0mg), Manganese (Flour Rice White Unenriched: 0.892mg vs 0mg), Sodium (Egg Whole: 485mg vs 5mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Flour Rice White Unenriched fits a low-fat diet. Flour Rice White Unenriched fits a low-sodium diet.