Rice noodles vs Soy: Difference, Benefits, More

Although rice noodles and soy belong to different food groups, while rice noodles belong is a grain, and soy belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares rice noodles and soy, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how rice noodles and soy compare specifically.

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.

Soy

Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Rice noodles vs Soy 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 soy.

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

Rice noodles vs Soy Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing rice noodles vs soy for weight loss, rice noodles is slightly lower in calories, with 364 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both rice noodles and soy 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 Soy Protein

Legumes and most legume products, including rice noodles and soy, are important sources of plant-based protein.

Soy offer around 84% more protein than rice noodles.

Soy have 36.5 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Rice noodles vs Soy 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 soy.

The total amount of carbohydrates is around 62% higher in rice noodles than in soy. It have 80.2 grams per 100 grams, compared to 30.2 grams in soy.

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

One handful of rice noodles (28 grams) contains 0 grams of sugar, while the same amount of soy contains 2.1 grams.

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

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

With 2.6 grams of fiber per portion, soy are a better source of fiber than rice noodles which offer 0.4 grams per portion.

Rice noodles vs Soy Fats

Like most other grains and legumes, with the exception of lupins and peanuts, rice noodles and soy are low in fat.

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

Total fat in rice noodles and soy:

• Rice noodles: 0.6 grams per 100 grams
• Soy: 19.9 per 100 grams

Speaking of saturated fats, rice noodles is 93% lower in saturated fats.

Rice noodles and soy contain 0.2 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Rice noodles vs Soy Vitamins Content

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

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 A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Rice noodles and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Rice noodles vs Soy 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 soy comparison focuses on their mineral content.

Rice noodles is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than soy.

On the other hand, soy are a higher amount of sodium.

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

The Final Word

Rice noodles and soy are highly nutritious and a great addition to a plant-based diet.

Both rice noodles and soy are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.