Millet flour vs Rice noodles: How Do They Compare?

Millet 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 millet flour and rice noodles and help you learn more about their similarities and differences.

Millet flour

Millet flour (Panicum miliaceum) is made from ground millet, which is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Millet flour is commonly used in baking and is a good alternative to wheat flour for gluten-free or alternative baking. It is also used in traditional African and Asian dishes.

Millet 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 is drought-tolerant and can be grown in poor soil conditions.

Millet flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

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

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.

Millet 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 millet flour vs rice noodles.

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

Millet flour vs Rice noodles Calories

Most calories in grains come from carbs.

Comparing rice noodles vs millet flour for weight loss, rice noodles is slightly lower in calories, with 364 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.

However, both millet 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.

Millet flour vs Rice noodles Protein

Grains and most grain products, including millet 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.

Millet flour offers around 45% more protein than rice noodles.

Millet flour has 10.8 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Millet 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 millet flour and rice noodles.

The total amount of carbohydrates is around 6% higher in rice noodles than in millet flour. It has 80.2 grams per 100 grams, compared to 75.1 grams in millet flour.

There’s less sugar in rice noodles than in millet flour, 94% precisely.

That said, 100 grams of rice noodles contains 0.1 grams of sugar, while the same amount of millet flour contains 1.7 grams.

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

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

With 3.5 grams of fiber per 100 grams, millet flour is a better source of fiber than rice noodles which millet flour offers 1.6 grams per 100 gram portion.

Millet flour vs Rice noodles Fats

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

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

Total fat in millet flour and rice noodles:

• Millet flour: 4.3 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 millet flour contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Millet flour vs Rice noodles Vitamins Content

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

Millet flour and rice noodles contain the same amount of vitamin C, vitamin D, vitamin B12 (Cobalamin), and vitamin E.

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

Millet 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 millet flour and rice noodles comparison focuses on their mineral content.

Millet flour is a better source of calcium, and sodium than rice noodles.

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

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

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

The Final Word

This article highlighted the similarities and differences between millet 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.