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Rice noodles vs. Wheat — In-Depth Nutrition Comparison

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Important differences between rice noodles and wheat

  • Rice noodles have less selenium, manganese, copper, iron, vitamin B3, fiber, zinc, and magnesium.
  • Rice noodles' daily need coverage for saturated fat is 765% more.
  • Rice noodles have 23 times more sodium than wheat. Rice noodles have 182mg of sodium, while wheat has 8mg.
  • Wheat is lower in saturated fat.
  • Rice noodles have a higher glycemic index than wheat.

The food varieties used in the comparison are Rice noodles, dry and Wheat, KAMUT khorasan, cooked.

Infographic

Rice noodles vs Wheat 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%
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +100%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +446.7%
Contains more IronIron +151.4%
Contains more CopperCopper +165.4%
Contains more ZincZinc +148.6%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +106.8%
Contains more SeleniumSelenium +111.3%
~equal in Phosphorus ~147mg

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%
Wheat
6
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B1Vitamin B1 +206.5%
Contains more Vitamin B2Vitamin B2 +76.5%
Contains more Vitamin B3Vitamin B3 +943%
Contains more Vitamin B6Vitamin B6 +366.7%
Contains more FolateFolate +266.7%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice noodles Wheat DV% diff.
Saturated fat 153g 0.077g 695%
Selenium 15.1µg 31.9µg 31%
Manganese 0.498mg 1.03mg 23%
Carbs 80.18g 27.6g 18%
Copper 0.078mg 0.207mg 14%
Iron 0.7mg 1.76mg 13%
Vitamin B3 0.221mg 2.305mg 13%
Calories 364kcal 132kcal 12%
Fiber 1.6g 4.3g 11%
Zinc 0.74mg 1.84mg 10%
Magnesium 12mg 48mg 9%
Sodium 182mg 8mg 8%
Vitamin B1 0.031mg 0.095mg 5%
Vitamin B6 0.015mg 0.07mg 4%
Potassium 30mg 164mg 4%
Folate 3µg 11µg 2%
Vitamin B5 0.051mg 1%
Choline 5.5mg 1%
Polyunsaturated fat 0.15g 0.243g 1%
Vitamin B2 0.017mg 0.03mg 1%
Vitamin E 0.11mg 0.24mg 1%
Phosphorus 153mg 147mg 1%
Calcium 18mg 9mg 1%
Protein 5.95g 5.71g 0%
Fats 0.56g 0.83g 0%
Net carbs 78.58g 23.3g N/A
Sugar 0.12g 3.07g N/A
Trans fat 0.002g N/A
Monounsaturated fat 0.175g 0.084g 0%
Tryptophan 0.072mg 0.051mg 0%
Threonine 0.21mg 0.172mg 0%
Isoleucine 0.244mg 0.22mg 0%
Leucine 0.488mg 0.432mg 0%
Lysine 0.207mg 0.161mg 0%
Methionine 0.144mg 0.097mg 0%
Phenylalanine 0.317mg 0.3mg 0%
Valine 0.348mg 0.267mg 0%
Histidine 0.149mg 0.147mg 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
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more CarbsCarbs +190.5%
Contains more OtherOther +105.9%
Contains more FatsFats +48.2%
Contains more WaterWater +447.3%
~equal in Protein ~5.71g

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
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +108.3%
Contains less Sat. FatSaturated fat -99.9%
Contains more Poly. FatPolyunsaturated fat +62%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.