Bulgur vs Rice noodles: Difference & Similarities

Bulgur 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 bulgur and rice noodles and help you learn more about their similarities and differences.

Bulgur

Bulgur (Triticum aestivum) is a type of whole wheat that is made by steaming, drying, and then coarsely grinding wheat berries.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Bulgur is a staple ingredient in Middle Eastern and Mediterranean cuisines, often used in dishes such as tabbouleh and kibbeh. It can also be used in soups, stews, and as a stuffing. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Bulgur 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.

Bulgur is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

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.

Bulgur 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 bulgur vs rice noodles.

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

Bulgur vs Rice noodles Calories

Most calories in grains come from carbs.

Comparing bulgur vs rice noodles for weight loss, bulgur is slightly lower in calories, with 342 calories per 100 grams, compared to 364 calories per 100 grams of rice noodles.

However, both bulgur 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.

Bulgur vs Rice noodles Protein

Grains and most grain products, including bulgur 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.

Bulgur offers around 52% more protein than rice noodles.

Bulgur has 12.3 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Bulgur 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 bulgur and rice noodles.

The total amount of carbohydrates is around 5% higher in rice noodles than in bulgur. It has 80.2 grams per 100 grams, compared to 75.9 grams in bulgur.

There’s less sugar in rice noodles than in bulgur, 75% precisely.

That said, 100 grams of rice noodles contains 0.1 grams of sugar, while the same amount of bulgur contains 0.4 grams.

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

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

With 12.5 grams of fiber per 100 grams, bulgur is a better source of fiber than rice noodles which bulgur offers 1.6 grams per 100 gram portion.

Bulgur vs Rice noodles Fats

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

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

Total fat in bulgur and rice noodles:

• Bulgur: 1.3 grams per 100 grams
• Rice noodles: 0.6 per 100 grams

Speaking of saturated fats, bulgur and rice noodles contain the same amount of saturated fats, 0.2 grams per 100 grams.

Bulgur vs Rice noodles Vitamins Content

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

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

Bulgur has a higher amount of vitamin E.

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), and vitamin K.

Bulgur 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 bulgur and rice noodles contain side by side, so you can easily compare them.

Bulgur 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 bulgur and rice noodles comparison focuses on their mineral content.

Bulgur 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.

Bulgur and rice noodles contain the same amount of fluoride.

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

The Final Word

This article highlighted the similarities and differences between bulgur 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.