Brown rice vs Rice noodles: Which Is Better?

Brown rice 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 brown rice and rice noodles and help you learn more about their similarities and differences.

Brown rice

Brown rice (Oryza sativa) is a whole-grain rice that is minimally processed, retaining its nutrient-rich bran and germ layers.

It is a good source of carbohydrates, dietary fibers, vitamins, minerals, and antioxidants. It is particularly high in vitamins B3, B1, B6, and B9 and minerals like manganese, magnesium, and phosphorus. The high fiber content of brown rice has been linked to improved digestion, weight management, and lower cholesterol levels.

Brown rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads, sushi, and other dishes. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

Brown rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease.

Brown rice is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains Vitamin B9 (Folate) in a small amount.

Rice noodles

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.

Brown rice 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 brown rice vs rice noodles.

This comparison will start by comparing the caloric value of brown rice and rice noodles and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Brown rice vs Rice noodles Calories

Most calories in grains come from carbs.

Comparing brown rice vs rice noodles for weight loss, brown rice is slightly lower in calories, with 362 calories per 100 grams, compared to 364 calories per 100 grams of rice noodles.

However, both brown rice 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.

Brown rice vs Rice noodles Protein

Grains and most grain products, including brown rice 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.

Brown rice offers around 21% more protein than rice noodles.

Brown rice has 7.5 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Brown rice 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 brown rice and rice noodles.

The total amount of carbohydrates is around 5% higher in rice noodles than in brown rice. It has 80.2 grams per 100 grams, compared to 76.2 grams in brown rice.

There’s less sugar in brown rice than in rice noodles, 100% precisely.

That said, 100 grams of brown rice contains 0 grams of sugar, while the same amount of rice noodles contains 0.1 grams.

Lastly, let’s take a look at the dietary fiber in brown rice and rice noodles.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.4 grams of fiber per 100 grams, brown rice is a better source of fiber than rice noodles which brown rice offers 1.6 grams per 100 gram portion.

Brown rice vs Rice noodles Fats

Like most other grains, brown rice and rice noodles are low in fat.

Fats in brown rice and rice noodles are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in brown rice and rice noodles:

• Brown rice: 2.7 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 brown rice contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Brown rice vs Rice noodles Vitamins Content

This section will discuss the vitamin content of brown rice and rice noodles.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Brown rice has a higher amount of vitamin E.

However, rice noodles has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

Brown rice and rice noodles contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins brown rice and rice noodles contain side by side, so you can easily compare them.

Brown rice 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 brown rice and rice noodles comparison focuses on their mineral content.

Brown rice is a better source of selenium, and sodium than rice noodles.

On the other hand, rice noodles is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Brown rice and rice noodles contain the same amount of fluoride.

Check out the table below to learn how brown rice and rice noodles compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between brown rice 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.