Rice noodles vs Whole-wheat flour: Which Is Better?

Rice noodles and whole-wheat flour 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 whole-wheat flour 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.
Whole-wheat flour
Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.
It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins, iron, zinc, and magnesium. It also contains antioxidants such as phenolic acids and flavonoids that have been linked to various health benefits, including improved heart health and blood sugar control.
Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.
Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.
Rice noodles vs Whole-wheat flour 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 whole-wheat flour.
This comparison will start by comparing the caloric value of rice noodles and whole-wheat flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Rice noodles | Whole-wheat flour | |
---|---|---|
Energy | 364 kcal | 340 kcal |
Carbs | 80.2 g | 72 g |
Sugar | 0.12 g | 0.41 g |
Fiber | 1.6 g | 10.7 g |
Protein | 5.95 g | 13.2 g |
Fat | 0.56 g | 2.5 g |
Saturated Fat | 0.153 g | 0.43 g |
Rice noodles vs Whole-wheat flour Calories
Most calories in grains come from carbs.
Comparing whole-wheat flour vs rice noodles for weight loss, whole-wheat flour is slightly lower in calories, with 340 calories per 100 grams, compared to 364 calories per 100 grams of rice noodles.
However, both rice noodles and whole-wheat flour 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 Whole-wheat flour Protein
Grains and most grain products, including rice noodles and whole-wheat flour, 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.
Whole-wheat flour offers around 55% more protein than rice noodles.
Whole-wheat flour has 13.2 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.
Rice noodles vs Whole-wheat flour 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 whole-wheat flour.
The total amount of carbohydrates is around 10% higher in rice noodles than in whole-wheat flour. It has 80.2 grams per 100 grams, compared to 72 grams in whole-wheat flour.
There’s less sugar in rice noodles than in whole-wheat flour, 75% precisely.
That said, 100 grams of rice noodles contains 0.1 grams of sugar, while the same amount of whole-wheat flour contains 0.4 grams.
Lastly, let’s take a look at the dietary fiber in rice noodles and whole-wheat flour.
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, whole-wheat flour is a better source of fiber than rice noodles which offers 1.6 grams per 100 gram portion.
Rice noodles vs Whole-wheat flour Fats
Like most other grains, rice noodles and whole-wheat flour are low in fat.
Fats in rice noodles and whole-wheat flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in rice noodles and whole-wheat flour:
- Rice noodles: 0.6 grams per 100 grams
- Whole-wheat flour: 2.5 per 100 grams
Speaking of saturated fats, rice noodles is 50% lower in saturated fats.
Rice noodles and whole-wheat flour contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Rice noodles vs Whole-wheat flour Vitamins Content
This section will discuss the vitamin content of rice noodles and whole-wheat flour.
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 whole-wheat flour 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 whole-wheat flour contain side by side, so you can easily compare them.
Rice noodles | Whole-wheat flour | |
---|---|---|
Vitamin A | 0 | 9 IU |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.031 mg | 0.502 mg |
Vitamin B2 (Riboflavin) | 0.017 mg | 0.165 mg |
Vitamin B3 (Niacin) | 0.221 mg | 4.96 mg |
Vitamin B5 (Pantothenic acid) | 0.051 mg | 0.603 mg |
Vitamin B6 (Pyroxidine) | 0.015 mg | 0.407 mg |
Vitamin B9 (Folate) | 3 µg | 44 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.11 mg | 0.71 mg |
Vitamin K | 0 | 1.9 µg |
Rice noodles vs Whole-wheat flour 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 whole-wheat flour comparison focuses on their mineral content.
Rice noodles is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than whole-wheat flour.
On the other hand, whole-wheat flour is a higher amount of sodium.
Rice noodles and whole-wheat flour contain the same amount of fluoride.
Check out the table below to learn how rice noodles and whole-wheat flour compare when it comes to mineral content.
Rice noodles | Whole-wheat flour | |
---|---|---|
Calcium | 18 mg | 34 mg |
Copper | 0.078 mg | 0.41 mg |
Fluoride | 0 | 0 |
Iron | 0.7 mg | 3.6 mg |
Magnesium | 12 mg | 137 mg |
Manganese | 0.498 mg | 4.07 mg |
Phosphorus | 153 mg | 357 mg |
Potassium | 30 mg | 363 mg |
Selenium | 15.1 µg | 61.8 µg |
Sodium | 182 mg | 2 mg |
Zinc | 0.74 mg | 2.6 mg |
The Final Word
This article highlighted the similarities and differences between rice noodles and whole-wheat flour.
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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Protein And Amino Acid Requirements In Human Nutrition, WHO
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