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

Quinoa vs Rice noodles: Which Is Healthier?

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

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

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


Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), 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.

Quinoa 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 quinoa vs rice noodles.

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

QuinoaRice noodles
Energy368 kcal364 kcal
Carbs64.2 g80.2 g
Sugar1.45 g0.12 g
Fiber7 g1.6 g
Protein14.1 g5.95 g
Fat6.07 g0.56 g
Saturated Fat0.706 g0.153 g

Quinoa vs Rice noodles Calories

Most calories in grains come from carbs.

Comparing rice noodles vs quinoa for weight loss, rice noodles is slightly lower in calories, with 364 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both quinoa 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.

Quinoa vs Rice noodles Protein

Grains and most grain products, including quinoa 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.

Quinoa offers around 58% more protein than rice noodles.

Quinoa has 14.1 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Quinoa 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 quinoa and rice noodles.

The total amount of carbohydrates is around 20% higher in rice noodles than in quinoa. It has 80.2 grams per 100 grams, compared to 64.2 grams in quinoa.

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

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

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

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

With 7 grams of fiber per 100 grams, quinoa is a better source of fiber than rice noodles which quinoa offers 1.6 grams per 100 gram portion.

Quinoa vs Rice noodles Fats

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

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

Total fat in quinoa and rice noodles:

  • Quinoa: 6.1 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 quinoa contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Quinoa vs Rice noodles Vitamins Content

This section will discuss the vitamin content of quinoa 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 E.

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

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

QuinoaRice noodles
Vitamin A14 IU0
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.36 mg0.031 mg
Vitamin B2 (Riboflavin)0.318 mg0.017 mg
Vitamin B3 (Niacin)1.52 mg0.221 mg
Vitamin B5 (Pantothenic acid)0.772 mg0.051 mg
Vitamin B6 (Pyroxidine)0.487 mg0.015 mg
Vitamin B9 (Folate)184 µg3 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.44 mg0.11 mg
Vitamin K00

Quinoa 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 quinoa and rice noodles comparison focuses on their mineral content.

Quinoa 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.

Quinoa and rice noodles contain the same amount of fluoride.

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

QuinoaRice noodles
Calcium47 mg18 mg
Copper0.59 mg0.078 mg
Iron4.57 mg0.7 mg
Magnesium197 mg12 mg
Manganese2.03 mg0.498 mg
Phosphorus457 mg153 mg
Potassium563 mg30 mg
Selenium8.5 µg15.1 µg
Sodium5 mg182 mg
Zinc3.1 mg0.74 mg

The Final Word

This article highlighted the similarities and differences between quinoa 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.