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  6. Pasta vs. Rice noodles

Pasta vs. Rice noodles — In-Depth Nutrition Comparison

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What are the differences between Pasta and Rice noodles?

  • Pasta is higher in Folate, Vitamin B1, Vitamin B2, Vitamin B12, and Iron, yet Rice noodles are higher in Phosphorus, and Manganese.
  • Rice noodles' daily need coverage for Saturated Fat is 764% more.

We used Pasta, fresh-refrigerated, plain, cooked and Rice noodles, dry types in this article.

Infographic

Pasta vs Rice noodles infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pasta
Pasta
4
:
6
Rice noodles
Rice noodles
Contains more Iron +62.9%
Contains more Magnesium +50%
Contains less Sodium -96.7%
Contains more Copper +19.2%
Contains more Calcium +200%
Contains more Phosphorus +142.9%
Contains more Potassium +25%
Contains more Zinc +32.1%
Contains more Manganese +122.3%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Rice noodles
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 27% 9% 66% 3% 24% 21% 27% 65% 83%
Contains more Iron +62.9%
Contains more Magnesium +50%
Contains less Sodium -96.7%
Contains more Copper +19.2%
Contains more Calcium +200%
Contains more Phosphorus +142.9%
Contains more Potassium +25%
Contains more Zinc +32.1%
Contains more Manganese +122.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pasta
Pasta
8
:
4
Rice noodles
Rice noodles
Contains more Vitamin A +∞%
Contains more Vitamin B1 +574.2%
Contains more Vitamin B2 +782.4%
Contains more Vitamin B3 +348.9%
Contains more Vitamin B5 +258.8%
Contains more Vitamin B6 +126.7%
Contains more Folate +2033.3%
Contains more Vitamin B12 +∞%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0% 0%
Rice noodles
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 0% 8% 4% 5% 4% 4% 3% 0% 3% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +574.2%
Contains more Vitamin B2 +782.4%
Contains more Vitamin B3 +348.9%
Contains more Vitamin B5 +258.8%
Contains more Vitamin B6 +126.7%
Contains more Folate +2033.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
:
3
Rice noodles
Rice noodles
Contains more Fats +87.5%
Contains more Water +475.7%
Contains more Protein +15.5%
Contains more Carbs +221.6%
Contains more Other +351.6%
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Rice noodles
6% 80% 12%
Protein: 5.95 g
Fats: 0.56 g
Carbs: 80.18 g
Water: 11.91 g
Other: 1.4 g
Contains more Fats +87.5%
Contains more Water +475.7%
Contains more Protein +15.5%
Contains more Carbs +221.6%
Contains more Other +351.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
:
1
Rice noodles
Rice noodles
Contains less Saturated Fat -99.9%
Contains more Polyunsaturated fat +186%
Contains more Monounsaturated Fat +41.1%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Rice noodles
100%
Saturated Fat: 153 g
Monounsaturated Fat: 0.175 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -99.9%
Contains more Polyunsaturated fat +186%
Contains more Monounsaturated Fat +41.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Rice noodles
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pasta Rice noodles Opinion
Net carbs 24.93g 78.58g Rice noodles
Protein 5.15g 5.95g Rice noodles
Fats 1.05g 0.56g Pasta
Carbs 24.93g 80.18g Rice noodles
Calories 131kcal 364kcal Rice noodles
Sugar 0.12g Pasta
Fiber 1.6g Rice noodles
Calcium 6mg 18mg Rice noodles
Iron 1.14mg 0.7mg Pasta
Magnesium 18mg 12mg Pasta
Phosphorus 63mg 153mg Rice noodles
Potassium 24mg 30mg Rice noodles
Sodium 6mg 182mg Pasta
Zinc 0.56mg 0.74mg Rice noodles
Copper 0.093mg 0.078mg Pasta
Manganese 0.224mg 0.498mg Rice noodles
Selenium 15.1µg Rice noodles
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 0.11mg Rice noodles
Vitamin B1 0.209mg 0.031mg Pasta
Vitamin B2 0.15mg 0.017mg Pasta
Vitamin B3 0.992mg 0.221mg Pasta
Vitamin B5 0.183mg 0.051mg Pasta
Vitamin B6 0.034mg 0.015mg Pasta
Folate 64µg 3µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Choline 5.5mg Rice noodles
Tryptophan 0.065mg 0.072mg Rice noodles
Threonine 0.134mg 0.21mg Rice noodles
Isoleucine 0.197mg 0.244mg Rice noodles
Leucine 0.348mg 0.488mg Rice noodles
Lysine 0.097mg 0.207mg Rice noodles
Methionine 0.079mg 0.144mg Rice noodles
Phenylalanine 0.247mg 0.317mg Rice noodles
Valine 0.217mg 0.348mg Rice noodles
Histidine 0.103mg 0.149mg Rice noodles
Cholesterol 33mg 0mg Rice noodles
Saturated Fat 0.15g 153g Pasta
Monounsaturated Fat 0.124g 0.175g Rice noodles
Polyunsaturated fat 0.429g 0.15g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Rice noodles
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Pasta
2%
Rice noodles
Minerals Daily Need Coverage Score
16%
Pasta
33%
Rice noodles

Comparison summary

Which food is lower in Cholesterol?
Rice noodles
Rice noodles is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Rice noodles
Rice noodles is cheaper (difference - $3)
Which food is richer in minerals?
Rice noodles
Rice noodles is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 176mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 152.85g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Pasta
Pasta is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Rice noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169742/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.