Cooked Rice VS Egg Fried Rice
A detailed nutritional comparison
Cooked Rice
Egg Fried Rice
🎯 Quick Verdict
Cooked rice is lower in calories and fat, making it a better choice for weight-conscious individuals. In contrast, egg fried rice is higher in protein and healthy fats due to the addition of eggs and oil, making it more nutrient-dense and suitable for post-workout meals or those needing sustained energy.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g | 210 per 100g | ✓ |
| Protein | 2.7g per 100g | 6g per 100g | ✓ |
| Carbs | 28g per 100g | 23g per 100g | ✓ |
| Fat | 0.3g per 100g | 10g per 100g | ✓ |
| Fiber | 0.4g per 100g | 0.3g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin A | 0mcg | 90mcg per 100g | ✓ |
| Vitamin D | 0mcg | 1.3mcg per 100g | ✓ |
| Iron | 0.2mg per 100g | 1mg per 100g | ✓ |
🏆 Category Winners
Protein
Food2 has over twice the protein content due to the addition of eggs.
Fiber
Food1 has slightly higher fiber with 0.4g compared to 0.3g in food2.
Calories
Food1 is lower in calories, with 130 per 100g vs. 210 per 100g.
Vitamins
Food2 offers significant Vitamin A and Vitamin D through eggs.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high-carb options due to rice.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Food1 is simply rice, while food2 contains eggs.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten unless soy sauce with gluten is added to food2.
Paleo
Food 1: Not Compatible
Food 2: Not Compatible
Rice is not allowed in the paleo diet.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods have over 20g of carbs per 100g serving.
💪 Health Benefits Comparison
Food 1 Benefits
- Low in calories for weight management
- Good source of quick energy from carbohydrates
- Simple and easily digestible, suitable for sensitive stomachs
Food 2 Benefits
- Higher protein content supports muscle repair and growth
- Contains healthy fats from eggs and cooking oil
- Rich in Vitamin A and D, supporting immunity and bone health
✅ The Bottom Line
Cooked rice is better for those prioritizing lower calorie and simple carbohydrate options, while egg fried rice is ideal for individuals seeking a higher protein, nutrient-dense meal. Choose based on your dietary goals and energy needs.
Choose Food 1 for: Weight management, vegan diets, quick digestion
Choose Food 2 for: Post-workout meals, sustained energy, nutrient balance
