Rice vs. Rice noodles — Health Impact and Nutrition Comparison

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by Ani Harutyunyan | Last updated on June 20, 2023

Medically reviewed by Jack Yacoubian

Summary

Rice noodles are one of the processed versions of rice, having a lower density of nutrients. Rice is higher in carbs and proteins, minerals, and vitamins. Rice is 58 times higher in folate. Rice provides 16% more of the DV of manganese.

Table of contents

Introduction

Actual differences

Nutrition

Protein

Fats

Carbs

Fiber

Minerals

Vitamins

Calories

Glycemic index

Acidity

Health impact

References

Introduction

In this article, we will compare white rice(1) and rice noodles(2) in terms of nutrient content and health impact. Go through all the sections of the article to find out which of these foods is a healthier choice for you.

Actual differences

Rice is an edible starchy cereal grain produced by a grass plant called Oryza sativa. It has a unique nutty but also buttery taste, which leaves a sweet aftertaste. Rice has a lot of varieties: basmati, jasmine, wild, brown, black rice, etc. Rice is usually cooked using one of these preparation methods: boiling, steaming, and making risotto or pilaf.

Rice noodles are made of rice flour and water primarily. They have a slightly sweet and nutty taste and are used for making soups, stir-fries dishes, pad Thai, sometimes pasta, and even sweet puddings.

Because rice noodles are one of the processed versions of rice, they may contain lower amounts of nutrients.

Go through the nutrition section of the article to find out more about the differences between these foods.

Nutrition

Protein

Rice protein is one of the essential plant-based proteins. Rice is higher in protein than rice noodles. It provides 2.7g of protein per 100g, compared to 1.8g of rice noodles.

Fats

Both foods have less than one gram of fat per 100g. So, the fat amount of rice and rice noodles can be neglected.

Carbs

Rice contains more carbohydrates per 100g than rice noodles.

Rice provides 28.2g of carbs, while the same amount of rice noodles has 24g. Rice provides slightly more sugar. Hence it can seem sweeter. Rice noodles are lower in net carbs.

Fiber

Fiber type in rice-based products is usually soluble. Rice noodles are higher in terms of fiber content. They provide 1g of dietary fiber per 100g compared to 0.4g in rice.

Minerals

Rice is the winner in this section.

Rice is higher in all essential minerals compared to rice noodles. It contains more than six times more iron than rice noodles.

Their sodium content is insignificant.

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

Rice noodles

Contains more Calcium +150%

Contains more Iron +757.1%

Contains more Magnesium +300%

Contains more Phosphorus +115%

Contains more Potassium +775%

Contains less Sodium -94.7%

Contains more Zinc +96%

Contains more Copper +81.6%

Contains more Manganese +314%

Contains more Selenium +66.7%

Rice

Rice noodles

Contains more Calcium +150%

Contains more Iron +757.1%

Contains more Magnesium +300%

Contains more Phosphorus +115%

Contains more Potassium +775%

Contains less Sodium -94.7%

Contains more Zinc +96%

Contains more Copper +81.6%

Contains more Manganese +314%

Contains more Selenium +66.7%

Vitamins

If we look at the vitamin comparison chart shown below, we will see that rice is higher in all types of vitamins. Rice is significantly higher in B-complex vitamins.

Rice noodles are 58 times lower in folate.

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

Rice noodles

Contains more Vitamin E +33.3%

Contains more Vitamin B1 +805.6%

Contains more Vitamin B2 +225%

Contains more Vitamin B3 +1950%

Contains more Vitamin B5 +3445.5%

Contains more Vitamin B6 +1450%

Contains more Folate +5700%

Rice

Rice noodles

Contains more Vitamin E +33.3%

Contains more Vitamin B1 +805.6%

Contains more Vitamin B2 +225%

Contains more Vitamin B3 +1950%

Contains more Vitamin B5 +3445.5%

Contains more Vitamin B6 +1450%

Contains more Folate +5700%

Calories

Rice and rice noodles are classified as medium-calorie foods. Rice is 22 calories higher per 100g.

Glycemic index

The glycemic index is significant for managing diabetes. Rice’s GI equals 60, and rice noodles’ GI is 61. Both are classified as foods having medium GI. For more information, check our glycemic index chart.

Acidity

Based on PRAL values, rice (1.7) and rice noodles(1.4) are acidic.

Health impact

As mentioned above, rice is higher in nutrients than rice noodles. Hence, rice consumption can be a healthier choice. However, some studies show that you should be careful while using high amounts of rice.

The American Health Association recommends the usage of whole grains, such as brown rice, over refined ones, like white rice (4). According to a study (3), a high intake of white rice increases the risk of cardiovascular disease. There is also an article about rice consumption's correlation with a higher risk of type two diabetes (5).

Although we can often find rice that is fortified with vitamin A, this research indicates rich noodles fortified with vitamin A has higher benefits in vitamin A absorption (6).

Rice noodles might contain very small amounts of gluten because of the manufacturing process. Rice is gluten-free.

References

Author name: Ani Harutyunyan

Education: General Medicine at YSMU

Last updated: June 20, 2023

Medically reviewed by Jack Yacoubian

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Rice

Rice noodles

Contains more Protein +50.3%

Contains more Fats +40%

Contains more Carbs +17.3%

Contains more Other +133.3%

Equal in Water - 73.82

Rice

Protein: 2.69 g

Fats: 0.28 g

Carbs: 28.17 g

Water: 68.44 g

Other: 0.42 g

Rice noodles

Protein: 1.79 g

Fats: 0.2 g

Carbs: 24.01 g

Water: 73.82 g

Other: 0.18 g

Contains more Protein +50.3%

Contains more Fats +40%

Contains more Carbs +17.3%

Contains more Other +133.3%

Equal in Water - 73.82

Fat Type Comparison

Fat type breakdown side-by-side comparison

Rice

Rice noodles

Contains more Monounsaturated Fat +238.5%

Contains more Polyunsaturated fat +230.4%

Contains less Saturated Fat -70.1%

Rice

Saturated Fat: 0.077 g

Monounsaturated Fat: 0.088 g

Polyunsaturated fat: 0.076 g

Rice noodles

Saturated Fat: 0.023 g

Monounsaturated Fat: 0.026 g

Polyunsaturated fat: 0.023 g

Contains more Monounsaturated Fat +238.5%

Contains more Polyunsaturated fat +230.4%

Contains less Saturated Fat -70.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


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

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	27.77g	23.01g
Protein	2.69g	1.79g
Fats	0.28g	0.2g
Carbs	28.17g	24.01g
Calories	130kcal	108kcal
Sugar	0.05g	0.03g
Fiber	0.4g	1g
Calcium	10mg	4mg
Iron	1.2mg	0.14mg
Magnesium	12mg	3mg
Phosphorus	43mg	20mg
Potassium	35mg	4mg
Sodium	1mg	19mg
Zinc	0.49mg	0.25mg
Copper	0.069mg	0.038mg
Manganese	0.472mg	0.114mg
Selenium	7.5µg	4.5µg
Vitamin E	0.04mg	0.03mg
Vitamin B1	0.163mg	0.018mg
Vitamin B2	0.013mg	0.004mg
Vitamin B3	1.476mg	0.072mg
Vitamin B5	0.39mg	0.011mg
Vitamin B6	0.093mg	0.006mg
Folate	58µg	1µg
Tryptophan	0.031mg	0.022mg
Threonine	0.096mg	0.063mg
Isoleucine	0.116mg	0.073mg
Leucine	0.222mg	0.147mg
Lysine	0.097mg	0.062mg
Methionine	0.063mg	0.043mg
Phenylalanine	0.144mg	0.095mg
Valine	0.164mg	0.104mg
Histidine	0.063mg	0.045mg
Saturated Fat	0.077g	0.023g
Monounsaturated Fat	0.088g	0.026g
Polyunsaturated fat	0.076g	0.023g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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%

Minerals Daily Need Coverage Score

22%

Comparison summary

Which food is lower in Sugar?

Rice noodles is lower in Sugar (difference - 0.02g)

Which food is lower in Saturated Fat?

Rice noodles is lower in Saturated Fat (difference - 0.054g)

Which food is cheaper?

Rice noodles is cheaper (difference - $1)

Which food contains less Sodium?

Rice contains less Sodium (difference - 18mg)

Which food is lower in glycemic index?

Rice is lower in glycemic index (difference - 1)

Which food is richer in minerals?

Rice is relatively richer in minerals

Which food is richer in vitamins?

Rice is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)