Rice noodles vs Teff: What’s The Difference?

Rice noodles and teff 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 teff 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.

Teff

Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.

It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.

Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.

Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

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

Rice noodles vs Teff 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 teff.

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

Rice noodles vs Teff Calories

Most calories in grains come from carbs.

Comparing rice noodles vs teff for weight loss, rice noodles is slightly lower in calories, with 364 calories per 100 grams, compared to 367 calories per 100 grams of teff.

However, both rice noodles and teff 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 Teff Protein

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

Teff offers around 55% more protein than rice noodles.

Teff has 13.3 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Rice noodles vs Teff 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 teff.

The total amount of carbohydrates is around 9% higher in rice noodles than in teff. It has 80.2 grams per 100 grams, compared to 73.1 grams in teff.

There’s less sugar in rice noodles than in teff, 94% precisely.

That said, 100 grams of rice noodles contains 0.1 grams of sugar, while the same amount of teff contains 1.8 grams.

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

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

With 8 grams of fiber per 100 grams, teff is a better source of fiber than rice noodles which offers 1.6 grams per 100 gram portion.

Rice noodles vs Teff Fats

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

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

Total fat in rice noodles and teff:

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

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

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

Rice noodles vs Teff Vitamins Content

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

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), and vitamin K.

However, teff has a higher amount of vitamin B9 (Folate), and vitamin E.

Rice noodles and teff 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 teff contain side by side, so you can easily compare them.

Rice noodles vs Teff 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 teff comparison focuses on their mineral content.

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

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

Rice noodles and teff contain the same amount of fluoride.

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

The Final Word

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

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.