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Rice noodles vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between rice noodles and wheat

  • Rice noodles have less selenium, manganese, iron, copper, phosphorus, zinc, vitamin B3, fiber, magnesium, and vitamin B1 than wheat.
  • Wheat covers your daily need for selenium, 50% more than rice noodles.
  • The glycemic index of rice noodles is higher.

These are the specific foods used in this comparison Rice noodles, cooked and Wheat, KAMUT khorasan, cooked.

Infographic

Rice noodles vs Wheat 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%
Wheat
10
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 MagnesiumMagnesium +1500%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +4000%
Contains more IronIron +1157.1%
Contains more CopperCopper +444.7%
Contains more ZincZinc +636%
Contains more PhosphorusPhosphorus +635%
Contains less SodiumSodium -57.9%
Contains more ManganeseManganese +803.5%
Contains more SeleniumSelenium +608.9%

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%
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 +700%
Contains more Vitamin B1Vitamin B1 +427.8%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +3101.4%
Contains more Vitamin B6Vitamin B6 +1066.7%
Contains more FolateFolate +1000%
~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

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
Wheat
4
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 WaterWater +13.3%
Contains more ProteinProtein +219%
Contains more FatsFats +315%
Contains more CarbsCarbs +15%
Contains more OtherOther +277.8%

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
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 less Sat. FatSaturated fat -70.1%
Contains more Mono. FatMonounsaturated fat +223.1%
Contains more Poly. FatPolyunsaturated fat +956.5%

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 Wheat
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice noodles Wheat DV% diff.
Selenium 4.5µg 31.9µg 50%
Manganese 0.114mg 1.03mg 40%
Iron 0.14mg 1.76mg 20%
Copper 0.038mg 0.207mg 19%
Phosphorus 20mg 147mg 18%
Vitamin B3 0.072mg 2.305mg 14%
Zinc 0.25mg 1.84mg 14%
Fiber 1g 4.3g 13%
Magnesium 3mg 48mg 11%
Protein 1.79g 5.71g 8%
Vitamin B1 0.018mg 0.095mg 6%
Vitamin B6 0.006mg 0.07mg 5%
Potassium 4mg 164mg 5%
Folate 1µg 11µg 3%
Vitamin B2 0.004mg 0.03mg 2%
Polyunsaturated fat 0.023g 0.243g 1%
Calories 108kcal 132kcal 1%
Vitamin E 0.03mg 0.24mg 1%
Fats 0.2g 0.83g 1%
Calcium 4mg 9mg 1%
Carbs 24.01g 27.6g 1%
Net carbs 23.01g 23.3g N/A
Sugar 0.03g 3.07g N/A
Sodium 19mg 8mg 0%
Vitamin B5 0.011mg 0%
Trans fat 0.002g N/A
Choline 1.6mg 0%
Saturated fat 0.023g 0.077g 0%
Monounsaturated fat 0.026g 0.084g 0%
Tryptophan 0.022mg 0.051mg 0%
Threonine 0.063mg 0.172mg 0%
Isoleucine 0.073mg 0.22mg 0%
Leucine 0.147mg 0.432mg 0%
Lysine 0.062mg 0.161mg 0%
Methionine 0.043mg 0.097mg 0%
Phenylalanine 0.095mg 0.3mg 0%
Valine 0.104mg 0.267mg 0%
Histidine 0.045mg 0.147mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice noodles Wheat
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
8%
Wheat
Minerals Daily Need Coverage Score
8%
Rice noodles
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Rice noodles
Rice noodles is lower in Sugar (difference - 3.04g)
Which food is lower in Saturated fat?
Rice noodles
Rice noodles is lower in Saturated fat (difference - 0.054g)
Which food is cheaper?
Rice noodles
Rice noodles is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.