• Home
  • Guides
  • Cornstarch vs Rice noodles: Which Is Healthier?

Cornstarch vs Rice noodles: Which Is Healthier?

This article explains the key similarities and differences between cornstarch and rice noodles, foods from the grains food group. Read on to learn more about the cornstarch vs rice noodles comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 25, 2023.

Cornstarch 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 cornstarch and rice noodles and help you learn more about their similarities and differences.


Cornstarch (Zea mays) is a type of carbohydrate derived from the endosperm of the corn kernel.

It is a good source of energy, providing a high amount of carbohydrates and small amounts of protein, vitamins, and minerals. It is pure starch and has a very low nutritional value compared to whole-grain cornmeal.

Cornstarch is commonly used as a thickening agent in cooking and baking, as it can absorb liquids and increase the viscosity of sauces, gravies, and puddings. It is also used as a coating for fried foods to provide a crisp texture. It is a gluten-free ingredient and can be used as a thickener for people with gluten sensitivity or celiac disease.

Cornstarch is typically used in small amounts and is not a significant source of nutrition in the diet. It is often used as a thickener in combination with other ingredients, and when consumed in moderation, it can be included as part of a healthy diet.

Cornstarch is not an excellent source of any particular vitamin.

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.

Cornstarch 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 cornstarch vs rice noodles.

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

CornstarchRice noodles
Energy381 kcal364 kcal
Carbs91.3 g80.2 g
Sugar0 g0.12 g
Fiber0.9 g1.6 g
Protein0.26 g5.95 g
Fat0.05 g0.56 g
Saturated Fat0.009 g0.153 g

Cornstarch vs Rice noodles Calories

Most calories in grains come from carbs.

Comparing rice noodles vs cornstarch for weight loss, rice noodles is slightly lower in calories, with 364 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.

However, both cornstarch 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.

Cornstarch vs Rice noodles Protein

Grains and most grain products, including cornstarch 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.

Rice noodles offers around 96% more protein than cornstarch.

Rice noodles has 6 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.

Cornstarch 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 cornstarch and rice noodles.

The total amount of carbohydrates is around 12% higher in cornstarch than in rice noodles. It has 91.3 grams per 100 grams, compared to 80.2 grams in rice noodles.

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

That said, 100 grams of cornstarch 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 cornstarch and rice noodles.

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

With 1.6 grams of fiber per 100 grams, rice noodles is a better source of fiber than cornstarch which offers 0.9 grams per 100 gram portion.

Cornstarch vs Rice noodles Fats

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

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

Total fat in cornstarch and rice noodles:

  • Cornstarch: 0.1 grams per 100 grams
  • Rice noodles: 0.6 per 100 grams

Speaking of saturated fats, cornstarch is 100% lower in saturated fats.

Cornstarch and rice noodles contain 0 grams and 0.2 grams of saturated fat per 100 grams, respectively.

Cornstarch vs Rice noodles Vitamins Content

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

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

Cornstarch 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 E.

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

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

CornstarchRice noodles
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)00.031 mg
Vitamin B2 (Riboflavin)00.017 mg
Vitamin B3 (Niacin)00.221 mg
Vitamin B5 (Pantothenic acid)00.051 mg
Vitamin B6 (Pyroxidine)00.015 mg
Vitamin B9 (Folate)03 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.11 mg
Vitamin K00

Cornstarch 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 cornstarch and rice noodles comparison focuses on their mineral content.

Cornstarch is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than rice noodles.

Cornstarch and rice noodles contain the same amount of fluoride.

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

CornstarchRice noodles
Calcium2 mg18 mg
Copper0.05 mg0.078 mg
Iron0.47 mg0.7 mg
Magnesium3 mg12 mg
Manganese0.053 mg0.498 mg
Phosphorus13 mg153 mg
Potassium3 mg30 mg
Selenium2.8 µg15.1 µg
Sodium9 mg182 mg
Zinc0.06 mg0.74 mg

The Final Word

This article highlighted the similarities and differences between cornstarch 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.