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Rice vs. Rice noodles — In-Depth Nutrition Comparison

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How are rice and rice noodles different?

  • Rice is richer in folate, vitamin B1, vitamin B3, vitamin B5, iron, and vitamin B6, while rice noodles are higher in phosphorus and selenium.
  • Rice noodles cover your daily need for saturated fat, 765% more than rice.
  • Rice contains 19 times more folate than rice noodles. Rice contains 58µg of folate, while rice noodles contain 3µg.
  • Rice is lower in sodium.

Rice, white, long-grain, regular, enriched, cooked and Rice noodles, dry types were used in this article.

Infographic

Rice vs Rice 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
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.4% 2.6% 26% 26% 20% 66% 24% 65% 82%
Contains more PotassiumPotassium +16.7%
Contains more IronIron +71.4%
Contains less SodiumSodium -99.5%
Contains more CalciumCalcium +80%
Contains more CopperCopper +13%
Contains more ZincZinc +51%
Contains more PhosphorusPhosphorus +255.8%
Contains more SeleniumSelenium +101.3%
~equal in Magnesium ~12mg
~equal in Manganese ~0.498mg

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
5
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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% 2.2% 0% 7.8% 3.9% 4.1% 3.1% 3.5% 0% 0% 2.3% 3%
Contains more Vitamin B1Vitamin B1 +425.8%
Contains more Vitamin B3Vitamin B3 +567.9%
Contains more Vitamin B5Vitamin B5 +664.7%
Contains more Vitamin B6Vitamin B6 +520%
Contains more FolateFolate +1833.3%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B2Vitamin B2 +30.8%
Contains more CholineCholine +161.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rice Rice noodles DV% diff.
Saturated fat 0.077g 153g 695%
Carbs 28.17g 80.18g 17%
Phosphorus 43mg 153mg 16%
Folate 58µg 3µg 14%
Selenium 7.5µg 15.1µg 14%
Calories 130kcal 364kcal 12%
Vitamin B1 0.163mg 0.031mg 11%
Sodium 1mg 182mg 8%
Vitamin B3 1.476mg 0.221mg 8%
Protein 2.69g 5.95g 7%
Vitamin B5 0.39mg 0.051mg 7%
Vitamin B6 0.093mg 0.015mg 6%
Iron 1.2mg 0.7mg 6%
Fiber 0.4g 1.6g 5%
Zinc 0.49mg 0.74mg 2%
Copper 0.069mg 0.078mg 1%
Calcium 10mg 18mg 1%
Choline 2.1mg 5.5mg 1%
Manganese 0.472mg 0.498mg 1%
Fats 0.28g 0.56g 0%
Net carbs 27.77g 78.58g N/A
Magnesium 12mg 12mg 0%
Potassium 35mg 30mg 0%
Sugar 0.05g 0.12g N/A
Vitamin E 0.04mg 0.11mg 0%
Vitamin B2 0.013mg 0.017mg 0%
Monounsaturated fat 0.088g 0.175g 0%
Polyunsaturated fat 0.076g 0.15g 0%
Tryptophan 0.031mg 0.072mg 0%
Threonine 0.096mg 0.21mg 0%
Isoleucine 0.116mg 0.244mg 0%
Leucine 0.222mg 0.488mg 0%
Lysine 0.097mg 0.207mg 0%
Methionine 0.063mg 0.144mg 0%
Phenylalanine 0.144mg 0.317mg 0%
Valine 0.164mg 0.348mg 0%
Histidine 0.063mg 0.149mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
6% 80% 12%
Protein: 5.95 g
Fats: 0.56 g
Carbs: 80.18 g
Water: 11.91 g
Other: 1.4 g
Contains more WaterWater +474.6%
Contains more ProteinProtein +121.2%
Contains more FatsFats +100%
Contains more CarbsCarbs +184.6%
Contains more OtherOther +233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
100%
Saturated fat: Sat. Fat 153 g
Monounsaturated fat: Mono. Fat 0.175 g
Polyunsaturated fat: Poly. Fat 0.15 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +98.9%
Contains more Poly. FatPolyunsaturated fat +97.4%

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. Rice noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169742/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.