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Rice noodles vs Semolina: How Are They Different?

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

Written by Catherine Toledo, Journalist. Updated on January 29, 2023.

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

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.


Semolina (Triticum durum) is a coarse, granular flour that is made from the hard durum wheat, a type of wheat that is high in gluten and protein.

It is a good source of carbohydrates, protein, and small amounts of minerals like iron and zinc. It is also rich in B vitamins such as niacin and thiamin.

Semolina is commonly used in the production of pasta and other traditional Italian dishes like couscous and gnocchi. It is also used in some breads, pastries, and other baked goods. It gives pasta a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Semolina is gluten-rich, thus, it is not suitable for people with gluten sensitivities or celiac disease. Semolina can be enjoyed in moderate portions as part of a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Semolina is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Rice noodles vs Semolina Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing rice noodles vs semolina.

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

Rice noodlesSemolina
Energy364 kcal360 kcal
Carbs80.2 g72.8 g
Sugar0.12 g2.67 g
Fiber1.6 g3.9 g
Protein5.95 g12.7 g
Fat0.56 g1.05 g
Saturated Fat0.153 g0.15 g

Rice noodles vs Semolina Calories

Most calories in grains come from carbs.

Comparing semolina vs rice noodles for weight loss, semolina is slightly lower in calories, with 360 calories per 100 grams, compared to 364 calories per 100 grams of rice noodles.

However, both rice noodles and semolina can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Rice noodles vs Semolina Protein

Grains and most grain products, including rice noodles and semolina, 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.

Semolina offers around 53% more protein than rice noodles.

Semolina has 12.7 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Rice noodles vs Semolina 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 rice noodles and semolina.

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

There’s less sugar in rice noodles than in semolina, 96% precisely.

That said, 100 grams of rice noodles contains 0.1 grams of sugar, while the same amount of semolina contains 2.7 grams.

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

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

With 3.9 grams of fiber per 100 grams, semolina is a better source of fiber than rice noodles which offers 1.6 grams per 100 gram portion.

Rice noodles vs Semolina Fats

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

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

Total fat in rice noodles and semolina:

  • Rice noodles: 0.6 grams per 100 grams
  • Semolina: 1.1 per 100 grams

Speaking of saturated fats, rice noodles and semolina contain the same amount of saturated fats, 0.2 grams per 100 grams.

Rice noodles vs Semolina Vitamins Content

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

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

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.

Rice noodles and semolina contain the same amount of vitamin A, vitamin C, vitamin D, vitamin B12 (Cobalamin), and vitamin E.

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

Rice noodlesSemolina
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.031 mg0.28 mg
Vitamin B2 (Riboflavin)0.017 mg0.08 mg
Vitamin B3 (Niacin)0.221 mg3.31 mg
Vitamin B5 (Pantothenic acid)0.051 mg0.58 mg
Vitamin B6 (Pyroxidine)0.015 mg0.103 mg
Vitamin B9 (Folate)3 µg72 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.11 mg
Vitamin K00.1 µg

Rice noodles vs Semolina 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 rice noodles and semolina comparison focuses on their mineral content.

Rice noodles is a better source of copper, iron, magnesium, manganese, potassium, selenium, and zinc than semolina.

On the other hand, semolina is a higher amount of calcium, phosphorus, and sodium.

Rice noodles and semolina contain the same amount of fluoride.

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

Rice noodlesSemolina
Calcium18 mg17 mg
Copper0.078 mg0.189 mg
Iron0.7 mg1.23 mg
Magnesium12 mg47 mg
Manganese0.498 mg0.619 mg
Phosphorus153 mg136 mg
Potassium30 mg186 mg
Selenium15.1 µg63.2 µg
Sodium182 mg1 mg
Zinc0.74 mg1.05 mg

The Final Word

This article highlighted the similarities and differences between rice noodles and semolina.

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.


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