Barley vs Rice noodles: Which Is Healthier?
Barley and rice noodles belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare barley and rice noodles and help you learn more about their similarities and differences.
Barley (Hordeum vulgare) is a cereal grain widely grown in many parts of the world and has been a staple food for thousands of years. It is closely related to wheat and oats.
Barley is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Barley is commonly used in brewing beer, animal feed, and as a food grain. It can be used in soups, stews, and as a side dish, either whole or ground into flour. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Barley is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.
Barley is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.
Rice noodles (Oryza sativa) are a type of pasta made from rice flour and water and are commonly used in many Asian cuisines such as Chinese, Thai, and Vietnamese.
They are a good source of carbohydrates, small amounts of protein and fibers. They are gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.
Rice noodles can be used in various dishes such as soups, stir-fries, and salads. They are often used in traditional Asian dishes like pho, pad Thai, and chow mein. They are also available in different widths and lengths and can be used in various ways to suit different dishes and preferences.
Rice noodles are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they are easy to grow and have a low environmental impact.
Rice noodles is not an excellent source of any particular vitamin.
Barley vs Rice noodles Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing barley vs rice noodles.
This comparison will start by comparing the caloric value of barley and rice noodles and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Barley vs Rice noodles Calories
Most calories in grains come from carbs.
Comparing barley vs rice noodles for weight loss, barley is slightly lower in calories, with 354 calories per 100 grams, compared to 364 calories per 100 grams of rice noodles.
However, both barley and rice noodles can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Barley vs Rice noodles Protein
Grains and most grain products, including barley and rice noodles, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Barley offers around 52% more protein than rice noodles.
Barley has 12.5 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.
Barley vs Rice noodles Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in barley and rice noodles.
The total amount of carbohydrates is around 8% higher in rice noodles than in barley. It has 80.2 grams per 100 grams, compared to 73.5 grams in barley.
There’s less sugar in rice noodles than in barley, 88% precisely.
That said, 100 grams of rice noodles contains 0.1 grams of sugar, while the same amount of barley contains 0.8 grams.
Lastly, let’s take a look at the dietary fiber in barley and rice noodles.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 17.3 grams of fiber per 100 grams, barley is a better source of fiber than rice noodles which barley offers 1.6 grams per 100 gram portion.
Barley vs Rice noodles Fats
Like most other grains, barley and rice noodles are low in fat.
Fats in barley and rice noodles are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in barley and rice noodles:
- Barley: 2.3 grams per 100 grams
- Rice noodles: 0.6 per 100 grams
Speaking of saturated fats, rice noodles is 60% lower in saturated fats.
Rice noodles and barley contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Barley vs Rice noodles Vitamins Content
This section will discuss the vitamin content of barley and rice noodles.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
However, rice noodles has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Barley and rice noodles contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins barley and rice noodles contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Barley vs Rice noodles Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the barley and rice noodles comparison focuses on their mineral content.
Barley is a better source of sodium than rice noodles.
On the other hand, rice noodles is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Barley and rice noodles contain the same amount of fluoride.
Check out the table below to learn how barley and rice noodles compare when it comes to mineral content.
The Final Word
This article highlighted the similarities and differences between barley and rice noodles.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
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