• Home
  • Guides
  • Oats vs Rice noodles: Difference & Similarities

Oats vs Rice noodles: Difference & Similarities

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

Written by Michael Whaley, Health Writer. Updated on January 26, 2023.

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


Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.

They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.

Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.

Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.

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

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

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.

Oats 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 oats vs rice noodles.

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

OatsRice noodles
Energy389 kcal364 kcal
Carbs66.3 g80.2 g
Sugar0 g0.12 g
Fiber10.6 g1.6 g
Protein16.9 g5.95 g
Fat6.9 g0.56 g
Saturated Fat1.22 g0.153 g

Oats vs Rice noodles Calories

Most calories in grains come from carbs.

Comparing rice noodles vs oats for weight loss, rice noodles is slightly lower in calories, with 364 calories per 100 grams, compared to 389 calories per 100 grams of oats.

However, both oats 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.

Oats vs Rice noodles Protein

Grains and most grain products, including oats 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.

Oats offers around 65% more protein than rice noodles.

Oats has 16.9 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Oats 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 oats and rice noodles.

The total amount of carbohydrates is around 17% higher in rice noodles than in oats. It has 80.2 grams per 100 grams, compared to 66.3 grams in oats.

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

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

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

With 10.6 grams of fiber per 100 grams, oats is a better source of fiber than rice noodles which oats offers 1.6 grams per 100 gram portion.

Oats vs Rice noodles Fats

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

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

Total fat in oats and rice noodles:

  • Oats: 6.9 grams per 100 grams
  • Rice noodles: 0.6 per 100 grams

Speaking of saturated fats, rice noodles is 83% lower in saturated fats.

Rice noodles and oats contain 0.2 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Oats vs Rice noodles Vitamins Content

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

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

Oats 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.

Oats 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 oats and rice noodles contain side by side, so you can easily compare them.

OatsRice noodles
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.763 mg0.031 mg
Vitamin B2 (Riboflavin)0.139 mg0.017 mg
Vitamin B3 (Niacin)0.961 mg0.221 mg
Vitamin B5 (Pantothenic acid)1.35 mg0.051 mg
Vitamin B6 (Pyroxidine)0.119 mg0.015 mg
Vitamin B9 (Folate)56 µg3 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0.11 mg
Vitamin K0.9 µg0

Oats 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 oats and rice noodles comparison focuses on their mineral content.

Oats 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.

Oats and rice noodles contain the same amount of fluoride.

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

OatsRice noodles
Calcium54 mg18 mg
Copper0.626 mg0.078 mg
Iron4.72 mg0.7 mg
Magnesium177 mg12 mg
Manganese4.92 mg0.498 mg
Phosphorus523 mg153 mg
Potassium429 mg30 mg
Selenium2.7 µg15.1 µg
Sodium2 mg182 mg
Zinc3.97 mg0.74 mg

The Final Word

This article highlighted the similarities and differences between oats 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.