Rice noodles vs White rice: Difference & Similarities

Rice noodles and white rice 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 white rice 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.

White rice

White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.

White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.

White rice is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Rice noodles vs White rice 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 white rice.

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

Rice noodles vs White rice Calories

Most calories in grains come from carbs.

Comparing white rice vs rice noodles for weight loss, white rice 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 white rice 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 White rice Protein

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

White rice offers around 10% more protein than rice noodles.

White rice has 6.6 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Rice noodles vs White rice 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 white rice.

The total amount of carbohydrates is around 1% higher in rice noodles than in white rice. It has 80.2 grams per 100 grams, compared to 79.3 grams in white rice.

There’s less sugar in rice noodles than in white rice, 95% precisely.

That said, 100 grams of rice noodles contains 0.1 grams of sugar, while the same amount of white rice contains 1.9 grams.

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

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

With 3.3 grams of fiber per 100 grams, white rice is a better source of fiber than rice noodles which offers 1.6 grams per 100 gram portion.

Rice noodles vs White rice Fats

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

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

Total fat in rice noodles and white rice:

• Rice noodles: 0.6 grams per 100 grams
• White rice: 0.6 per 100 grams

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

Rice noodles vs White rice Vitamins Content

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

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 white rice 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 white rice contain side by side, so you can easily compare them.

Rice noodles vs White rice 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 white rice comparison focuses on their mineral content.

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

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

Rice noodles and white rice contain the same amount of fluoride.

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

The Final Word

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

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.