Egg fried rice vs pierogi: which is healthier?
They are about equally nutrient-dense: egg fried rice scores 30/100 and pierogi 31/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Egg fried rice
162 kcal per 100 g. 1 plate: 300 g
Pierogi
174 kcal per 100 g. 8 pierogi: 320 g
Which to pick for your goal
- Fewer caloriesAbout even162 vs 174 kcal per 100 g
- More proteinPierogi4.5 vs 5.6 g per 100 g
- More fiberPierogi0.9 vs 1.6 g per 100 g
- Less sugarEgg fried rice0.2 vs 1.2 g per 100 g
- More potassiumPierogi96 vs 222 mg per 100 g
- Less saturated fatEgg fried rice0.8 vs 2.1 g per 100 g
Nutrition side by side
| Nutrient | Egg fried rice, 100 g | Pierogi, 100 g | Egg fried rice, 300 g | Pierogi, 320 g |
|---|---|---|---|---|
| Calories | 162 kcal | 174 kcal | 486 kcal | 557 kcal |
| Protein | 4.5 g | 5.6 g | 13 g | 18 g |
| Carbohydrates | 25 g | 27 g | 74 g | 87 g |
| Sugars | 0.2 g | 1.2 g | 0.5 g | 3.8 g |
| Fiber | 0.9 g | 1.6 g | 2.8 g | 5.2 g |
| Fat | 4.9 g | 4.7 g | 15 g | 15 g |
| Saturated fat | 0.8 g | 2.1 g | 2.3 g | 6.7 g |
| Vitamin C | 2.1 mg | 8.1 mg | 6.4 mg | 26 mg |
| Vitamin A | 91 µg | 32 µg | 274 µg | 103 µg |
| Potassium | 96 mg | 222 mg | 287 mg | 710 mg |
| Iron | 0.7 mg | 1.6 mg | 2.1 mg | 5 mg |
| Calcium | 24 mg | 27 mg | 71 mg | 85 mg |
| Magnesium | 14 mg | 17 mg | 41 mg | 54 mg |
| Sodium | 212 mg | 276 mg | 635 mg | 882 mg |
Last updated . Scores use the HowHealthyIs Score method.