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Rice noodles vs. Pasta — In-Depth Nutrition Comparison

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How are Rice noodles and Pasta different?

  • Pasta is higher than Rice noodles in Vitamin B1, Folate, Iron, Vitamin B2, Phosphorus, Copper, Vitamin B12, and Vitamin B3.
  • Pasta covers your daily need of Vitamin B1 16% more than Rice noodles.

Rice noodles, cooked and Pasta, fresh-refrigerated, plain, cooked types were used 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.
Contains more Calcium +50%
Contains more Iron +714.3%
Contains more Magnesium +500%
Contains more Phosphorus +215%
Contains more Potassium +500%
Contains less Sodium -68.4%
Contains more Zinc +124%
Contains more Copper +144.7%
Contains more Manganese +96.5%
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 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +50%
Contains more Iron +714.3%
Contains more Magnesium +500%
Contains more Phosphorus +215%
Contains more Potassium +500%
Contains less Sodium -68.4%
Contains more Zinc +124%
Contains more Copper +144.7%
Contains more Manganese +96.5%

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.
:
8
Pasta
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1061.1%
Contains more Vitamin B2 +3650%
Contains more Vitamin B3 +1277.8%
Contains more Vitamin B5 +1563.6%
Contains more Vitamin B6 +466.7%
Contains more Folate +6300%
Contains more Vitamin B12 +∞%
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% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1061.1%
Contains more Vitamin B2 +3650%
Contains more Vitamin B3 +1277.8%
Contains more Vitamin B5 +1563.6%
Contains more Vitamin B6 +466.7%
Contains more Folate +6300%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +187.7%
Contains more Fats +425%
Contains more Other +72.2%
Equal in Carbs - 24.93
Equal in Water - 68.56
2% 24% 74%
Protein: 1.79 g
Fats: 0.2 g
Carbs: 24.01 g
Water: 73.82 g
Other: 0.18 g
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 Protein +187.7%
Contains more Fats +425%
Contains more Other +72.2%
Equal in Carbs - 24.93
Equal in Water - 68.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +376.9%
Contains more Polyunsaturated fat +1765.2%
32% 36% 32%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.023 g
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +376.9%
Contains more Polyunsaturated fat +1765.2%

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 Pasta
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Rice noodles Pasta Opinion
Net carbs 23.01g 24.93g Pasta
Protein 1.79g 5.15g Pasta
Fats 0.2g 1.05g Pasta
Carbs 24.01g 24.93g Pasta
Calories 108kcal 131kcal Pasta
Sugar 0.03g Pasta
Fiber 1g Rice noodles
Calcium 4mg 6mg Pasta
Iron 0.14mg 1.14mg Pasta
Magnesium 3mg 18mg Pasta
Phosphorus 20mg 63mg Pasta
Potassium 4mg 24mg Pasta
Sodium 19mg 6mg Pasta
Zinc 0.25mg 0.56mg Pasta
Copper 0.038mg 0.093mg Pasta
Manganese 0.114mg 0.224mg Pasta
Selenium 4.5µg Rice noodles
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 0.03mg Rice noodles
Vitamin B1 0.018mg 0.209mg Pasta
Vitamin B2 0.004mg 0.15mg Pasta
Vitamin B3 0.072mg 0.992mg Pasta
Vitamin B5 0.011mg 0.183mg Pasta
Vitamin B6 0.006mg 0.034mg Pasta
Folate 1µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Choline 1.6mg Rice noodles
Tryptophan 0.022mg 0.065mg Pasta
Threonine 0.063mg 0.134mg Pasta
Isoleucine 0.073mg 0.197mg Pasta
Leucine 0.147mg 0.348mg Pasta
Lysine 0.062mg 0.097mg Pasta
Methionine 0.043mg 0.079mg Pasta
Phenylalanine 0.095mg 0.247mg Pasta
Valine 0.104mg 0.217mg Pasta
Histidine 0.045mg 0.103mg Pasta
Cholesterol 0mg 33mg Rice noodles
Saturated Fat 0.023g 0.15g Rice noodles
Monounsaturated Fat 0.026g 0.124g Pasta
Polyunsaturated fat 0.023g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice noodles Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Pasta
Minerals Daily Need Coverage Score
8%
Rice noodles
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Rice noodles
Rice noodles is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Rice noodles
Rice noodles is lower in Saturated Fat (difference - 0.127g)
Which food is cheaper?
Rice noodles
Rice noodles is cheaper (difference - $3)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Pasta
Pasta is relatively richer in minerals
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. Rice noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168914/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.