• Home
  • Guides
  • Millet vs Rice noodles: How Do They Compare?

Millet vs Rice noodles: How Do They Compare?

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

Written by Esther Bumpus, Health Writer. Updated on January 26, 2023.

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


Millet (Panicum miliaceum) 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 has a mild and nutty flavor and can be used in a variety of ways. It can be cooked and eaten as a side dish, added to soups and stews, or ground into flour and used in baking. It can also be used as a replacement for other grains in recipes. It is often used in traditional African and Asian dishes and an important food source for people in these regions.

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

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), 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.

Millet 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 vs rice noodles.

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

MilletRice noodles
Energy378 kcal364 kcal
Carbs72.8 g80.2 g
Sugar0 g0.12 g
Fiber8.5 g1.6 g
Protein11 g5.95 g
Fat4.22 g0.56 g
Saturated Fat0.723 g0.153 g

Millet vs Rice noodles Calories

Most calories in grains come from carbs.

Comparing rice noodles vs millet for weight loss, rice noodles is slightly lower in calories, with 364 calories per 100 grams, compared to 378 calories per 100 grams of millet.

However, both millet 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 vs Rice noodles Protein

Grains and most grain products, including millet 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 offers around 46% more protein than rice noodles.

Millet has 11 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Millet 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 and rice noodles.

The total amount of carbohydrates is around 9% higher in rice noodles than in millet. It has 80.2 grams per 100 grams, compared to 72.8 grams in millet.

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

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

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

With 8.5 grams of fiber per 100 grams, millet is a better source of fiber than rice noodles which millet offers 1.6 grams per 100 gram portion.

Millet vs Rice noodles Fats

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

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

Total fat in millet and rice noodles:

  • Millet: 4.2 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 millet contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Millet vs Rice noodles Vitamins Content

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

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

Millet 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.

Millet 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 millet and rice noodles contain side by side, so you can easily compare them.

MilletRice noodles
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.421 mg0.031 mg
Vitamin B2 (Riboflavin)0.29 mg0.017 mg
Vitamin B3 (Niacin)4.72 mg0.221 mg
Vitamin B5 (Pantothenic acid)0.848 mg0.051 mg
Vitamin B6 (Pyroxidine)0.384 mg0.015 mg
Vitamin B9 (Folate)85 µg3 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0.11 mg
Vitamin K0.9 µg0

Millet 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 and rice noodles comparison focuses on their mineral content.

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

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

Millet and rice noodles contain the same amount of fluoride.

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

MilletRice noodles
Calcium8 mg18 mg
Copper0.75 mg0.078 mg
Iron3.01 mg0.7 mg
Magnesium114 mg12 mg
Manganese1.63 mg0.498 mg
Phosphorus285 mg153 mg
Potassium195 mg30 mg
Selenium2.7 µg15.1 µg
Sodium5 mg182 mg
Zinc1.68 mg0.74 mg

The Final Word

This article highlighted the similarities and differences between millet 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.