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Buckwheat flour vs Rice noodles: Which Is Healthier?

This article explains the key similarities and differences between buckwheat flour and rice noodles, foods from the grains food group. Read on to learn more about the buckwheat flour vs rice noodles comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 3, 2023.

Buckwheat flour 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 buckwheat flour and rice noodles and help you learn more about their similarities and differences.

Buckwheat flour

Buckwheat flour (Fagopyrum esculentum) is made from ground buckwheat groats, which are the hulled seeds of the buckwheat plant. It has a nutty, earthy flavor and a dark color due to the presence of polyphenols.

Buckwheat flour is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also a good source of protein, antioxidants, and flavonoids, making it a valuable food for vegetarians and vegans.

Buckwheat flour is commonly used in baking, particularly in traditional dishes like soba noodles, crepes, and blinis. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Buckwheat flour 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.

Buckwheat flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin K.

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.

Buckwheat flour 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 buckwheat flour vs rice noodles.

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

Buckwheat flourRice noodles
Energy335 kcal364 kcal
Carbs70.6 g80.2 g
Sugar2.6 g0.12 g
Fiber10 g1.6 g
Protein12.6 g5.95 g
Fat3.1 g0.56 g
Saturated Fat0.677 g0.153 g

Buckwheat flour vs Rice noodles Calories

Most calories in grains come from carbs.

Comparing buckwheat flour vs rice noodles for weight loss, buckwheat flour is slightly lower in calories, with 335 calories per 100 grams, compared to 364 calories per 100 grams of rice noodles.

However, both buckwheat flour 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.

Buckwheat flour vs Rice noodles Protein

Grains and most grain products, including buckwheat flour 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.

Buckwheat flour offers around 53% more protein than rice noodles.

Buckwheat flour has 12.6 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Buckwheat flour 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 buckwheat flour and rice noodles.

The total amount of carbohydrates is around 12% higher in rice noodles than in buckwheat flour. It has 80.2 grams per 100 grams, compared to 70.6 grams in buckwheat flour.

There’s less sugar in rice noodles than in buckwheat flour, 96% precisely.

That said, 100 grams of rice noodles contains 0.1 grams of sugar, while the same amount of buckwheat flour contains 2.6 grams.

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

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

With 10 grams of fiber per 100 grams, buckwheat flour is a better source of fiber than rice noodles which buckwheat flour offers 1.6 grams per 100 gram portion.

Buckwheat flour vs Rice noodles Fats

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

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

Total fat in buckwheat flour and rice noodles:

  • Buckwheat flour: 3.1 grams per 100 grams
  • Rice noodles: 0.6 per 100 grams

Speaking of saturated fats, rice noodles is 71% lower in saturated fats.

Rice noodles and buckwheat flour contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Buckwheat flour vs Rice noodles Vitamins Content

This section will discuss the vitamin content of buckwheat flour 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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Buckwheat flour 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 buckwheat flour and rice noodles contain side by side, so you can easily compare them.

Buckwheat flourRice noodles
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.417 mg0.031 mg
Vitamin B2 (Riboflavin)0.19 mg0.017 mg
Vitamin B3 (Niacin)6.15 mg0.221 mg
Vitamin B5 (Pantothenic acid)0.44 mg0.051 mg
Vitamin B6 (Pyroxidine)0.582 mg0.015 mg
Vitamin B9 (Folate)54 µg3 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.32 mg0.11 mg
Vitamin K7 µg0

Buckwheat flour 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 buckwheat flour and rice noodles comparison focuses on their mineral content.

Buckwheat flour 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.

Buckwheat flour and rice noodles contain the same amount of fluoride.

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

Buckwheat flourRice noodles
Calcium41 mg18 mg
Copper0.515 mg0.078 mg
Fluoride00
Iron4.06 mg0.7 mg
Magnesium251 mg12 mg
Manganese2.03 mg0.498 mg
Phosphorus337 mg153 mg
Potassium577 mg30 mg
Selenium5.7 µg15.1 µg
Sodium11 mg182 mg
Zinc3.12 mg0.74 mg

The Final Word

This article highlighted the similarities and differences between buckwheat flour 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.

Sources

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