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Rice noodles vs Vital wheat gluten: What’s The Difference?

This article explains the key similarities and differences between rice noodles and vital wheat gluten, foods from the grains food group. Read on to learn more about the rice noodles vs vital wheat gluten comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 29, 2023.

Rice noodles and vital wheat gluten 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 vital wheat gluten 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.

Vital wheat gluten

Vital wheat gluten, also known as wheat gluten (Triticum aestivum), is a plant-based protein derived from wheat.

It is a rich source of micro and micronutrients, including essential amino acids, vitamins such as B-vitamins and minerals like iron, zinc, and magnesium.

Consuming vital wheat gluten has been linked to a variety of health benefits, including improved digestion, weight management, and muscle development. It is also a good source of protein for vegetarians and vegans. It can also be used as a meat substitute.

It is also beneficial for gluten sensitivity as it is gluten-free. Still, it is derived from wheat and contains gluten, so people with celiac disease should avoid it.

Vital wheat gluten is not an excellent source of any particular vitamin.

Rice noodles vs Vital wheat gluten 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 vital wheat gluten.

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

Rice noodlesVital wheat gluten
Energy364 kcal370 kcal
Carbs80.2 g13.8 g
Sugar0.12 g0 g
Fiber1.6 g0.6 g
Protein5.95 g75.2 g
Fat0.56 g1.85 g
Saturated Fat0.153 g0.272 g

Rice noodles vs Vital wheat gluten Calories

Most calories in grains come from carbs.

Comparing rice noodles vs vital wheat gluten for weight loss, rice noodles is slightly lower in calories, with 364 calories per 100 grams, compared to 370 calories per 100 grams of vital wheat gluten.

However, both rice noodles and vital wheat gluten 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 Vital wheat gluten Protein

Grains and most grain products, including rice noodles and vital wheat gluten, 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.

Vital wheat gluten offers around 92% more protein than rice noodles.

Vital wheat gluten has 75.2 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Rice noodles vs Vital wheat gluten 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 vital wheat gluten.

The total amount of carbohydrates is around 83% higher in rice noodles than in vital wheat gluten. It has 80.2 grams per 100 grams, compared to 13.8 grams in vital wheat gluten.

There’s less sugar in vital wheat gluten than in rice noodles, 100% precisely.

That said, 100 grams of vital wheat gluten contains 0 grams of sugar, while the same amount of rice noodles contains 0.1 grams.

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

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

With 1.6 grams of fiber per 100 grams, rice noodles is a better source of fiber than vital wheat gluten which rice noodles offers 0.6 grams per 100 gram portion.

Rice noodles vs Vital wheat gluten Fats

Like most other grains, rice noodles and vital wheat gluten are low in fat.

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

Total fat in rice noodles and vital wheat gluten:

  • Rice noodles: 0.6 grams per 100 grams
  • Vital wheat gluten: 1.9 per 100 grams

Speaking of saturated fats, rice noodles is 33% lower in saturated fats.

Rice noodles and vital wheat gluten contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Rice noodles vs Vital wheat gluten Vitamins Content

This section will discuss the vitamin content of rice noodles and vital wheat gluten.

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

However, vital wheat gluten 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 E.

Rice noodles and vital wheat gluten contain the same amount of vitamin A, vitamin C, vitamin D, vitamin B12 (Cobalamin), and vitamin K.

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

Rice noodlesVital wheat gluten
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.031 mg0
Vitamin B2 (Riboflavin)0.017 mg0
Vitamin B3 (Niacin)0.221 mg0
Vitamin B5 (Pantothenic acid)0.051 mg0
Vitamin B6 (Pyroxidine)0.015 mg0
Vitamin B9 (Folate)3 µg0
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0
Vitamin K00

Rice noodles vs Vital wheat gluten 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 vital wheat gluten comparison focuses on their mineral content.

Rice noodles is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc than vital wheat gluten.

On the other hand, vital wheat gluten is a higher amount of manganese, and sodium.

Rice noodles and vital wheat gluten contain the same amount of fluoride.

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

Rice noodlesVital wheat gluten
Calcium18 mg142 mg
Copper0.078 mg0.182 mg
Fluoride00
Iron0.7 mg5.2 mg
Magnesium12 mg25 mg
Manganese0.498 mg0
Phosphorus153 mg260 mg
Potassium30 mg100 mg
Selenium15.1 µg39.7 µg
Sodium182 mg29 mg
Zinc0.74 mg0.85 mg

The Final Word

This article highlighted the similarities and differences between rice noodles and vital wheat gluten.

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.

Sources

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