Rice noodles vs Spelt: How To Choose?

This article explains the key similarities and differences between rice noodles and spelt, foods from the grains food group. Read on to learn more about the rice noodles vs spelt comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 29, 2023.

Rice noodles and spelt 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 spelt 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.


Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Rice noodles vs Spelt 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 spelt.

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

Rice noodlesSpelt
Energy364 kcal338 kcal
Carbs80.2 g70.2 g
Sugar0.12 g6.82 g
Fiber1.6 g10.7 g
Protein5.95 g14.6 g
Fat0.56 g2.43 g
Saturated Fat0.153 g0.406 g

Rice noodles vs Spelt Calories

Most calories in grains come from carbs.

Comparing spelt vs rice noodles for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 364 calories per 100 grams of rice noodles.

However, both rice noodles and spelt 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 Spelt Protein

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

Spelt offers around 59% more protein than rice noodles.

Spelt has 14.6 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Rice noodles vs Spelt 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 spelt.

The total amount of carbohydrates is around 12% higher in rice noodles than in spelt. It has 80.2 grams per 100 grams, compared to 70.2 grams in spelt.

There’s less sugar in rice noodles than in spelt, 99% precisely.

That said, 100 grams of rice noodles contains 0.1 grams of sugar, while the same amount of spelt contains 6.8 grams.

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

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

With 10.7 grams of fiber per 100 grams, spelt is a better source of fiber than rice noodles which offers 1.6 grams per 100 gram portion.

Rice noodles vs Spelt Fats

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

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

Total fat in rice noodles and spelt:

  • Rice noodles: 0.6 grams per 100 grams
  • Spelt: 2.4 per 100 grams

Speaking of saturated fats, rice noodles is 50% lower in saturated fats.

Rice noodles and spelt contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Rice noodles vs Spelt Vitamins Content

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

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 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 spelt contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

Rice noodlesSpelt
Vitamin A010 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.031 mg0.364 mg
Vitamin B2 (Riboflavin)0.017 mg0.113 mg
Vitamin B3 (Niacin)0.221 mg6.84 mg
Vitamin B5 (Pantothenic acid)0.051 mg1.07 mg
Vitamin B6 (Pyroxidine)0.015 mg0.23 mg
Vitamin B9 (Folate)3 µg45 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.79 mg
Vitamin K03.6 µg

Rice noodles vs Spelt 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 spelt comparison focuses on their mineral content.

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

On the other hand, spelt is a higher amount of selenium, and sodium.

Rice noodles and spelt contain the same amount of fluoride.

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

Rice noodlesSpelt
Calcium18 mg27 mg
Copper0.078 mg0.511 mg
Iron0.7 mg4.44 mg
Magnesium12 mg136 mg
Manganese0.498 mg2.98 mg
Phosphorus153 mg401 mg
Potassium30 mg388 mg
Selenium15.1 µg11.7 µg
Sodium182 mg8 mg
Zinc0.74 mg3.28 mg

The Final Word

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

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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