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Rice noodles vs. Quinoa — In-Depth Nutrition Comparison

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Differences between Rice noodles and Quinoa

  • Rice noodles contains less Manganese, Phosphorus, Copper, Iron, Magnesium, Folate, Vitamin B6, Vitamin B2, Zinc, and Vitamin B1 than Quinoa.
  • Quinoa's daily need coverage for Manganese is 22% higher.

The food types used in this comparison are Rice noodles, cooked and Quinoa, cooked.

Infographic

Rice noodles vs Quinoa infographic
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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%
Quinoa
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more SeleniumSelenium +60.7%
Contains more MagnesiumMagnesium +2033.3%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +4200%
Contains more IronIron +964.3%
Contains more CopperCopper +405.3%
Contains more ZincZinc +336%
Contains more PhosphorusPhosphorus +660%
Contains less SodiumSodium -63.2%
Contains more ManganeseManganese +453.5%

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.
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%
Quinoa
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% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +2000%
Contains more Vitamin B1Vitamin B1 +494.4%
Contains more Vitamin B2Vitamin B2 +2650%
Contains more Vitamin B3Vitamin B3 +472.2%
Contains more Vitamin B6Vitamin B6 +1950%
Contains more FolateFolate +4100%
Contains more CholineCholine +1337.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more CarbsCarbs +12.7%
Contains more ProteinProtein +145.8%
Contains more FatsFats +860%
Contains more OtherOther +327.8%
~equal in Water ~71.61g

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
Quinoa
2
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated Fat -90%
Contains more Mono. FatMonounsaturated Fat +1930.8%
Contains more Poly. FatPolyunsaturated fat +4587%

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 Quinoa
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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rice noodles Quinoa Opinion
Calories 108kcal 120kcal Quinoa
Protein 1.79g 4.4g Quinoa
Fats 0.2g 1.92g Quinoa
Net carbs 23.01g 18.5g Rice noodles
Carbs 24.01g 21.3g Rice noodles
Magnesium 3mg 64mg Quinoa
Calcium 4mg 17mg Quinoa
Potassium 4mg 172mg Quinoa
Iron 0.14mg 1.49mg Quinoa
Sugar 0.03g 0.87g Rice noodles
Fiber 1g 2.8g Quinoa
Copper 0.038mg 0.192mg Quinoa
Zinc 0.25mg 1.09mg Quinoa
Starch 17.63g Quinoa
Phosphorus 20mg 152mg Quinoa
Sodium 19mg 7mg Quinoa
Vitamin A 0IU 5IU Quinoa
Vitamin E 0.03mg 0.63mg Quinoa
Manganese 0.114mg 0.631mg Quinoa
Selenium 4.5µg 2.8µg Rice noodles
Vitamin B1 0.018mg 0.107mg Quinoa
Vitamin B2 0.004mg 0.11mg Quinoa
Vitamin B3 0.072mg 0.412mg Quinoa
Vitamin B5 0.011mg Rice noodles
Vitamin B6 0.006mg 0.123mg Quinoa
Folate 1µg 42µg Quinoa
Choline 1.6mg 23mg Quinoa
Saturated Fat 0.023g 0.231g Rice noodles
Monounsaturated Fat 0.026g 0.528g Quinoa
Polyunsaturated fat 0.023g 1.078g Quinoa
Tryptophan 0.022mg 0.052mg Quinoa
Threonine 0.063mg 0.131mg Quinoa
Isoleucine 0.073mg 0.157mg Quinoa
Leucine 0.147mg 0.261mg Quinoa
Lysine 0.062mg 0.239mg Quinoa
Methionine 0.043mg 0.096mg Quinoa
Phenylalanine 0.095mg 0.185mg Quinoa
Valine 0.104mg 0.185mg Quinoa
Histidine 0.045mg 0.127mg Quinoa
Omega-3 - DHA 0g 0.015g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice noodles Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
8%
Rice noodles
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Rice noodles
Rice noodles is lower in Sugar (difference - 0.84g)
Which food is lower in Saturated Fat?
Rice noodles
Rice noodles is lower in Saturated Fat (difference - 0.208g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.