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Rice vs. Noodles — In-Depth Nutrition Comparison

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A recap on differences between Rice and Noodles

  • Rice has more Manganese, however, Noodles is higher in Selenium, Vitamin B1, Vitamin B2, and Folate.
  • Noodles covers your daily Selenium needs 30% more than Rice.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Noodles, egg, enriched, cooked.

Infographic

Rice vs Noodles 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.
Rice
2
:
Contains less Sodium -80%
Contains more Manganese +49.8%
Contains more Calcium +20%
Contains more Iron +22.5%
Contains more Magnesium +75%
Contains more Phosphorus +76.7%
Contains more Zinc +32.7%
Contains more Copper +42%
Contains more Selenium +218.7%
Equal in Potassium - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 56% 15% 33% 4% 1% 18% 33% 42% 131%
Contains less Sodium -80%
Contains more Manganese +49.8%
Contains more Calcium +20%
Contains more Iron +22.5%
Contains more Magnesium +75%
Contains more Phosphorus +76.7%
Contains more Zinc +32.7%
Contains more Copper +42%
Contains more Selenium +218.7%
Equal in Potassium - 38

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.
Rice
2
:
Contains more Vitamin B5 +48.3%
Contains more Vitamin B6 +102.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +325%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +946.2%
Contains more Vitamin B3 +40.7%
Contains more Folate +44.8%
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 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 3% 0% 73% 32% 39% 16% 11% 63% 12% 0%
Contains more Vitamin B5 +48.3%
Contains more Vitamin B6 +102.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +325%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +946.2%
Contains more Vitamin B3 +40.7%
Contains more Folate +44.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
:
Contains more Carbs +12%
Contains more Protein +68.8%
Contains more Fats +639.3%
Contains more Other +19%
Equal in Water - 67.73
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 Carbs +12%
Contains more Protein +68.8%
Contains more Fats +639.3%
Contains more Other +19%
Equal in Water - 67.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
:
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +560.2%
Contains more Polyunsaturated fat +626.3%
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +560.2%
Contains more Polyunsaturated fat +626.3%

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

All nutrients comparison - raw data values

Nutrient Rice Noodles Opinion
Net carbs 27.77g 23.96g Rice
Protein 2.69g 4.54g Noodles
Fats 0.28g 2.07g Noodles
Carbs 28.17g 25.16g Rice
Calories 130kcal 138kcal Noodles
Sugar 0.05g 0.4g Rice
Fiber 0.4g 1.2g Noodles
Calcium 10mg 12mg Noodles
Iron 1.2mg 1.47mg Noodles
Magnesium 12mg 21mg Noodles
Phosphorus 43mg 76mg Noodles
Potassium 35mg 38mg Noodles
Sodium 1mg 5mg Rice
Zinc 0.49mg 0.65mg Noodles
Copper 0.069mg 0.098mg Noodles
Manganese 0.472mg 0.315mg Rice
Selenium 7.5µg 23.9µg Noodles
Vitamin A 0IU 21IU Noodles
Vitamin A RAE 0µg 6µg Noodles
Vitamin E 0.04mg 0.17mg Noodles
Vitamin D 0IU 4IU Noodles
Vitamin D 0µg 0.1µg Noodles
Vitamin B1 0.163mg 0.289mg Noodles
Vitamin B2 0.013mg 0.136mg Noodles
Vitamin B3 1.476mg 2.077mg Noodles
Vitamin B5 0.39mg 0.263mg Rice
Vitamin B6 0.093mg 0.046mg Rice
Folate 58µg 84µg Noodles
Vitamin B12 0µg 0.09µg Noodles
Tryptophan 0.031mg 0.043mg Noodles
Threonine 0.096mg 0.138mg Noodles
Isoleucine 0.116mg 0.19mg Noodles
Leucine 0.222mg 0.365mg Noodles
Lysine 0.097mg 0.137mg Noodles
Methionine 0.063mg 0.086mg Noodles
Phenylalanine 0.144mg 0.24mg Noodles
Valine 0.164mg 0.22mg Noodles
Histidine 0.063mg 0.121mg Noodles
Cholesterol 0mg 29mg Rice
Trans Fat 0.029g Rice
Saturated Fat 0.077g 0.419g Rice
Monounsaturated Fat 0.088g 0.581g Noodles
Polyunsaturated fat 0.076g 0.552g Noodles

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Noodles
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
13%
Rice
21%
Noodles
Minerals Daily Need Coverage Score
22%
Rice
33%
Noodles

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.342g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)
Which food is lower in glycemic index?
Noodles
Noodles is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Noodles
Noodles is relatively richer in minerals
Which food is richer in vitamins?
Noodles
Noodles 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/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.