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Rice noodles vs. Egg noodles — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on June 20, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Rice noodles
vs
Egg noodles

Summary

Egg noodles contain gluten and are richer in proteins, minerals, and vitamins. In comparison, rice noodles have a higher glycemic index but are lower in fats. Taste and texture are different; egg noodles are more savory and salty, and rice noodles are chewier.

 

Introduction

An essential component of Asian cuisine is noodles. There are different types of noodles, but in this article, we will compare egg noodles to rice noodles based on some general differences, nutritional content, and health impacts. 

One of the main differences between them is the ingredients that are used during their preparation.

Egg noodles are prepared with eggs and wheat flour as the base. In comparison, rice noodles are prepared from rice flour.  We can say that rice noodles are gluten-free. In contrast, egg noodles are not gluten-free.

Culinary world

In the culinary world, egg and rice noodles can be used to prepare various dishes. Stir fry can be made with the two types of noodles. 
Pho, a Vietnamese dish, is prepared with rice noodles

Noodles are commonly used in soups and salads; also, they can be served with sauces and meats or baked in casseroles.

Taste and texture

Egg noodles have a savory and saltier taste. In comparison, rice noodles usually contain tapioca or corn starch, making them chewier and smoother.

Nutritional content comparison

In this section, we will compare 100g of cooked noodles for each. 

Calories

Egg noodles are higher in calories compared to rice noodles. Egg noodles contain 138 calories, and rice noodles contain 108 calories. 

Carbs

Both are high in carbs, with a slight difference between one another. That difference is not of high significance. 

They contain nearly 25g of carbs per 100g of cooked noodles.

Glycemic index

The glycemic index of egg noodles is lower than that of rice noodles. Egg noodles have a glycemic index of 57. In comparison, rice noodles have a glycemic index of 61. Check our glycemic index chart to find out more about it. 

Protein

Egg noodles are richer in protein in comparison to rice noodles. Egg noodles contain 4.5g of protein compared to rice noodles, which contain 1.8g of protein. 

Fats 

Although they are low in fatbased on the comparison, egg noodles contain higher amounts of fats compared to rice noodles. This is mainly due to the egg that is added. 

Minerals

Egg noodles are mineral micronutrient dense compared to rice noodles. They are richer in all minerals in comparison to rice noodles. Egg noodles are richer in copper, zinc, phosphorus, magnesium, iron, and selenium. 

In the diagram below, we can see their distribution according to the RDV. 

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.
Contains more Calcium +200%
Contains more Iron +328.6%
Contains more Magnesium +600%
Contains more Phosphorus +280%
Contains more Potassium +850%
Contains less Sodium -73.7%
Contains more Zinc +160%
Contains more Copper +157.9%
Contains more Manganese +176.3%
Contains more Selenium +431.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 6% 3% 9% 1% 3% 7% 13% 15% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 1% 18% 33% 42% 131%
Contains more Calcium +200%
Contains more Iron +328.6%
Contains more Magnesium +600%
Contains more Phosphorus +280%
Contains more Potassium +850%
Contains less Sodium -73.7%
Contains more Zinc +160%
Contains more Copper +157.9%
Contains more Manganese +176.3%
Contains more Selenium +431.1%
 

Vitamins

Like the mineral profile, egg noodles' vitamin profile is richer and denser in most vitamins than rice noodles. 

Egg noodles are richer in B complex vitamins. 

In the diagram below, we can see their distribution according to the RDV. 

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +466.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +455.6%
Contains more Vitamin B5 +2290.9%
Contains more Vitamin B6 +666.7%
Contains more Folate +600%
Contains more Vitamin B12 +∞%
Contains more Choline +1506.3%
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% 1% 0% 0% 5% 1% 2% 1% 2% 1% 0% 1% 0%
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% 4% 3% 0% 8% 5% 8% 16% 11% 6% 12% 15% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +466.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +455.6%
Contains more Vitamin B5 +2290.9%
Contains more Vitamin B6 +666.7%
Contains more Folate +600%
Contains more Vitamin B12 +∞%
Contains more Choline +1506.3%
 
 

Egg noodles have a richer mineral and vitamin content compared to rice noodles. 

Health impacts

Eating rice noodles or egg noodles will not adversely or positively affect your health.

However, if you have celiac disease, you should not eat egg noodles since it contains gluten, as mentioned before. (1)

In the case of diabetes, rice noodles have a higher glycemic index than egg noodles, which might cause a sharper spike in blood glucose after eating. It is important to keep track of blood sugar levels and spikes in blood glucose if you are prediabetic or diabetic. (2)

Overall, egg noodles are richer in minerals and vitamins, which gives them more benefits than rice noodles regarding their nutritional aspects. 

Gluten Intolerance

Gluten is a protein present in wheat and other grains that provides flexibility to the dough. Celiac disease, an autoimmune disease, prevents certain people from consuming gluten. Your immune system attacks the lining of your small intestine in celiac disease. This can result in anemia, weight loss, diarrhea, constipation, exhaustion, and bloating.
Another advantage of rice noodles is that they are gluten-free, making them an excellent choice for anyone with celiac disease or gluten intolerance. In contrast, egg noodles are often manufactured from wheat flour and contain gluten (3).

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: June 20, 2023
Medically reviewed by Igor Bussel

Infographic

Rice noodles vs Egg noodles infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +153.6%
Contains more Fats +935%
Contains more Other +177.8%
Equal in Carbs - 25.16
Equal in Water - 67.73
2% 24% 74%
Protein: 1.79 g
Fats: 0.2 g
Carbs: 24.01 g
Water: 73.82 g
Other: 0.18 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more Protein +153.6%
Contains more Fats +935%
Contains more Other +177.8%
Equal in Carbs - 25.16
Equal in Water - 67.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.5%
Contains more Monounsaturated Fat +2134.6%
Contains more Polyunsaturated fat +2300%
32% 36% 32%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.023 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -94.5%
Contains more Monounsaturated Fat +2134.6%
Contains more Polyunsaturated fat +2300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice noodles Egg noodles Opinion
Net carbs 23.01g 23.96g Egg noodles
Protein 1.79g 4.54g Egg noodles
Fats 0.2g 2.07g Egg noodles
Carbs 24.01g 25.16g Egg noodles
Calories 108kcal 138kcal Egg noodles
Sugar 0.03g 0.4g Rice noodles
Fiber 1g 1.2g Egg noodles
Calcium 4mg 12mg Egg noodles
Iron 0.14mg 0.6mg Egg noodles
Magnesium 3mg 21mg Egg noodles
Phosphorus 20mg 76mg Egg noodles
Potassium 4mg 38mg Egg noodles
Sodium 19mg 5mg Egg noodles
Zinc 0.25mg 0.65mg Egg noodles
Copper 0.038mg 0.098mg Egg noodles
Manganese 0.114mg 0.315mg Egg noodles
Selenium 4.5µg 23.9µg Egg noodles
Vitamin A 0IU 21IU Egg noodles
Vitamin A RAE 0µg 6µg Egg noodles
Vitamin E 0.03mg 0.17mg Egg noodles
Vitamin D 0IU 4IU Egg noodles
Vitamin D 0µg 0.1µg Egg noodles
Vitamin B1 0.018mg 0.03mg Egg noodles
Vitamin B2 0.004mg 0.02mg Egg noodles
Vitamin B3 0.072mg 0.4mg Egg noodles
Vitamin B5 0.011mg 0.263mg Egg noodles
Vitamin B6 0.006mg 0.046mg Egg noodles
Folate 1µg 7µg Egg noodles
Vitamin B12 0µg 0.09µg Egg noodles
Choline 1.6mg 25.7mg Egg noodles
Tryptophan 0.022mg 0.043mg Egg noodles
Threonine 0.063mg 0.138mg Egg noodles
Isoleucine 0.073mg 0.19mg Egg noodles
Leucine 0.147mg 0.365mg Egg noodles
Lysine 0.062mg 0.137mg Egg noodles
Methionine 0.043mg 0.086mg Egg noodles
Phenylalanine 0.095mg 0.24mg Egg noodles
Valine 0.104mg 0.22mg Egg noodles
Histidine 0.045mg 0.121mg Egg noodles
Cholesterol 0mg 29mg Rice noodles
Trans Fat 0.029g Rice noodles
Saturated Fat 0.023g 0.419g Rice noodles
Monounsaturated Fat 0.026g 0.581g Egg noodles
Polyunsaturated fat 0.023g 0.552g Egg noodles

Which food is preferable for your diet?

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

People also compare

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
1%
Rice noodles
6%
Egg noodles
Minerals Daily Need Coverage Score
8%
Rice noodles
30%
Egg noodles

Comparison summary

Which food is lower in Sugar?
Rice noodles
Rice noodles is lower in Sugar (difference - 0.37g)
Which food is lower in Cholesterol?
Rice noodles
Rice noodles is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Rice noodles
Rice noodles is lower in Saturated Fat (difference - 0.396g)
Which food contains less Sodium?
Egg noodles
Egg noodles contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Egg noodles
Egg noodles is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Egg noodles
Egg noodles is relatively richer in minerals
Which food is richer in vitamins?
Egg noodles
Egg noodles is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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/168914/nutrients
  2. Egg noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168926/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.