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Rice noodles vs. Pasta — In-Depth Nutrition Comparison

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What are the differences between rice noodles and pasta?

  • Rice noodles are higher in phosphorus and manganese, yet pasta is higher in folate, vitamin B1, vitamin B2, vitamin B12, and iron.
  • Rice noodles' daily need coverage for saturated fat is 764% more.
  • Rice noodles have 30 times more sodium than pasta. While rice noodles have 182mg of sodium, pasta has only 6mg.
  • The amount of saturated fat in pasta is lower.
  • The glycemic index of pasta is lower.

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

Infographic

Rice noodles vs Pasta 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.4% 2.6% 26% 26% 20% 66% 24% 65% 82%
Pasta
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +25%
Contains more ZincZinc +32.1%
Contains more PhosphorusPhosphorus +142.9%
Contains more ManganeseManganese +122.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +62.9%
Contains more CopperCopper +19.2%
Contains less SodiumSodium -96.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 7.8% 3.9% 4.1% 3.1% 3.5% 0% 0% 2.3% 3%
Pasta
Pasta
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +574.2%
Contains more Vitamin B2Vitamin B2 +782.4%
Contains more Vitamin B3Vitamin B3 +348.9%
Contains more Vitamin B5Vitamin B5 +258.8%
Contains more Vitamin B6Vitamin B6 +126.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2033.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice noodles Pasta DV% diff.
Saturated fat 153g 0.15g 695%
Selenium 15.1µg 27%
Carbs 80.18g 24.93g 18%
Vitamin B1 0.031mg 0.209mg 15%
Folate 3µg 64µg 15%
Phosphorus 153mg 63mg 13%
Manganese 0.498mg 0.224mg 12%
Calories 364kcal 131kcal 12%
Cholesterol 0mg 33mg 11%
Vitamin B2 0.017mg 0.15mg 10%
Sodium 182mg 6mg 8%
Fiber 1.6g 6%
Vitamin B12 0µg 0.14µg 6%
Iron 0.7mg 1.14mg 6%
Vitamin B3 0.221mg 0.992mg 5%
Vitamin B5 0.051mg 0.183mg 3%
Polyunsaturated fat 0.15g 0.429g 2%
Copper 0.078mg 0.093mg 2%
Zinc 0.74mg 0.56mg 2%
Protein 5.95g 5.15g 2%
Vitamin B6 0.015mg 0.034mg 1%
Magnesium 12mg 18mg 1%
Fats 0.56g 1.05g 1%
Vitamin E 0.11mg 1%
Vitamin A 0µg 6µg 1%
Calcium 18mg 6mg 1%
Choline 5.5mg 1%
Net carbs 78.58g 24.93g N/A
Potassium 30mg 24mg 0%
Sugar 0.12g N/A
Monounsaturated fat 0.175g 0.124g 0%
Tryptophan 0.072mg 0.065mg 0%
Threonine 0.21mg 0.134mg 0%
Isoleucine 0.244mg 0.197mg 0%
Leucine 0.488mg 0.348mg 0%
Lysine 0.207mg 0.097mg 0%
Methionine 0.144mg 0.079mg 0%
Phenylalanine 0.317mg 0.247mg 0%
Valine 0.348mg 0.217mg 0%
Histidine 0.149mg 0.103mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 153 g
Monounsaturated fat: Mono. Fat 0.175 g
Polyunsaturated fat: Poly. Fat 0.15 g
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +41.1%
Contains less Sat. FatSaturated fat -99.9%
Contains more Poly. FatPolyunsaturated fat +186%

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