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

Oat bran vs Rice noodles: How Do They Compare?

This article explains the key similarities and differences between oat bran and rice noodles, foods from the grains food group. Read on to learn more about the oat bran vs rice noodles comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 22, 2023.

Oat bran 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 oat bran and rice noodles and help you learn more about their similarities and differences.

Oat bran

Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).

It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.

Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.

It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.

Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.

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.

Oat bran 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 oat bran vs rice noodles.

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

Oat branRice noodles
Energy246 kcal364 kcal
Carbs66.2 g80.2 g
Sugar1.45 g0.12 g
Fiber15.4 g1.6 g
Protein17.3 g5.95 g
Fat7.03 g0.56 g
Saturated Fat1.33 g0.153 g

Oat bran vs Rice noodles Calories

Most calories in grains come from carbs.

Comparing oat bran vs rice noodles for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 364 calories per 100 grams of rice noodles.

However, both oat bran 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.

Oat bran vs Rice noodles Protein

Grains and most grain products, including oat bran 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.

Oat bran offers around 66% more protein than rice noodles.

Oat bran has 17.3 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Oat bran 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 oat bran and rice noodles.

The total amount of carbohydrates is around 17% higher in rice noodles than in oat bran. It has 80.2 grams per 100 grams, compared to 66.2 grams in oat bran.

There’s less sugar in rice noodles than in oat bran, 93% precisely.

That said, 100 grams of rice noodles contains 0.1 grams of sugar, while the same amount of oat bran contains 1.5 grams.

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

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

With 15.4 grams of fiber per 100 grams, oat bran is a better source of fiber than rice noodles which oat bran offers 1.6 grams per 100 gram portion.

Oat bran vs Rice noodles Fats

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

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

Total fat in oat bran and rice noodles:

  • Oat bran: 7 grams per 100 grams
  • Rice noodles: 0.6 per 100 grams

Speaking of saturated fats, rice noodles is 85% lower in saturated fats.

Rice noodles and oat bran contain 0.2 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Oat bran vs Rice noodles Vitamins Content

This section will discuss the vitamin content of oat bran 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.

Oat bran 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 oat bran and rice noodles contain side by side, so you can easily compare them.

Oat branRice noodles
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)1.17 mg0.031 mg
Vitamin B2 (Riboflavin)0.22 mg0.017 mg
Vitamin B3 (Niacin)0.934 mg0.221 mg
Vitamin B5 (Pantothenic acid)1.49 mg0.051 mg
Vitamin B6 (Pyroxidine)0.165 mg0.015 mg
Vitamin B9 (Folate)52 µg3 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.01 mg0.11 mg
Vitamin K3.2 µg0

Oat bran 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 oat bran and rice noodles comparison focuses on their mineral content.

Oat bran is a better source of sodium than rice noodles.

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

Oat bran and rice noodles contain the same amount of fluoride.

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

Oat branRice noodles
Calcium58 mg18 mg
Copper0.403 mg0.078 mg
Iron5.41 mg0.7 mg
Magnesium235 mg12 mg
Manganese5.63 mg0.498 mg
Phosphorus734 mg153 mg
Potassium566 mg30 mg
Selenium45.2 µg15.1 µg
Sodium4 mg182 mg
Zinc3.11 mg0.74 mg

The Final Word

This article highlighted the similarities and differences between oat bran 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.