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

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.

Table of contents

  1. Introduction
    1. Culinary world
      1. Taste and texture
      2. Nutritional content comparison
        1. Calories
          1. Carbs
            1. Glycemic index
              1. Protein
                1. Fats 
                  1. Minerals
                    1. Vitamins
                    2. Health impacts
                      1. Gluten Intolerance
                      2. References
                         

                        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 fat, based 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.
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 0.35% 5.3% 13% 6.8% 8.6% 2.5% 15% 25%
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 3.4% 23% 33% 18% 33% 0.65% 41% 130%
                        Contains more MagnesiumMagnesium +600%
                        Contains more CalciumCalcium +200%
                        Contains more PotassiumPotassium +850%
                        Contains more IronIron +328.6%
                        Contains more CopperCopper +157.9%
                        Contains more ZincZinc +160%
                        Contains more PhosphorusPhosphorus +280%
                        Contains less SodiumSodium -73.7%
                        Contains more ManganeseManganese +176.3%
                        Contains more SeleniumSelenium +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.
                        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% 0.6% 0% 4.5% 0.92% 1.4% 0.66% 1.4% 0% 0% 0.75% 0.87%
                        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% 1.3% 3.4% 3% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
                        Contains more Vitamin AVitamin A +∞%
                        Contains more Vitamin EVitamin E +466.7%
                        Contains more Vitamin DVitamin D +∞%
                        Contains more Vitamin B1Vitamin B1 +66.7%
                        Contains more Vitamin B2Vitamin B2 +400%
                        Contains more Vitamin B3Vitamin B3 +455.6%
                        Contains more Vitamin B5Vitamin B5 +2290.9%
                        Contains more Vitamin B6Vitamin B6 +666.7%
                        Contains more Vitamin B12Vitamin B12 +∞%
                        Contains more FolateFolate +600%
                        Contains more CholineCholine +1506.3%
                        ~equal in Vitamin C ~0mg
                        ~equal in Vitamin K ~0µg
                         
                         

                        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).

                        References

                        1. https://pubmed.ncbi.nlm.nih.gov/29132529/ 
                        2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5240084/
                        3. https://pubmed.ncbi.nlm.nih.gov/26396284/  
                        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
                        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 ProteinProtein +153.6%
                        Contains more FatsFats +935%
                        Contains more OtherOther +177.8%
                        ~equal in Carbs ~25.16g
                        ~equal in Water ~67.73g

                        Fat Type Comparison

                        Fat type breakdown side-by-side comparison
                        32% 36% 32%
                        Saturated Fat: Sat. Fat 0.023 g
                        Monounsaturated Fat: Mono. Fat 0.026 g
                        Polyunsaturated fat: Poly. Fat 0.023 g
                        27% 37% 36%
                        Saturated Fat: Sat. Fat 0.419 g
                        Monounsaturated Fat: Mono. Fat 0.581 g
                        Polyunsaturated fat: Poly. Fat 0.552 g
                        Contains less Sat. FatSaturated Fat -94.5%
                        Contains more Mono. FatMonounsaturated Fat +2134.6%
                        Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
                        Lower in Sugar 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
                        Calories 108kcal 138kcal Egg noodles
                        Protein 1.79g 4.54g Egg noodles
                        Fats 0.2g 2.07g Egg noodles
                        Net carbs 23.01g 23.96g Egg noodles
                        Carbs 24.01g 25.16g Egg noodles
                        Cholesterol 0mg 29mg Rice noodles
                        Vitamin D 0IU 4IU Egg noodles
                        Magnesium 3mg 21mg Egg noodles
                        Calcium 4mg 12mg Egg noodles
                        Potassium 4mg 38mg Egg noodles
                        Iron 0.14mg 0.6mg Egg noodles
                        Sugar 0.03g 0.4g Rice noodles
                        Fiber 1g 1.2g Egg noodles
                        Copper 0.038mg 0.098mg Egg noodles
                        Zinc 0.25mg 0.65mg Egg noodles
                        Phosphorus 20mg 76mg Egg noodles
                        Sodium 19mg 5mg Egg noodles
                        Vitamin A 0IU 21IU Egg noodles
                        Vitamin A 0µg 6µg Egg noodles
                        Vitamin E 0.03mg 0.17mg Egg noodles
                        Vitamin D 0µg 0.1µg Egg noodles
                        Manganese 0.114mg 0.315mg Egg noodles
                        Selenium 4.5µg 23.9µg 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
                        Vitamin B12 0µg 0.09µg Egg noodles
                        Folate 1µg 7µg Egg noodles
                        Trans Fat 0.029g Rice noodles
                        Choline 1.6mg 25.7mg Egg 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
                        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

                        Which food is preferable for your diet?

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

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                        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 Cholesterol?
                        Rice noodles
                        Rice noodles is lower in Cholesterol (difference - 29mg)
                        Which food is lower in Sugar?
                        Rice noodles
                        Rice noodles is lower in Sugar (difference - 0.37g)
                        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.