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Rice noodles vs Wild rice: Which Is Better?

This article explains the key similarities and differences between rice noodles and wild rice, foods from the grains food group. Read on to learn more about the rice noodles vs wild rice comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 29, 2023.

Rice noodles and wild 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 wild 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.

Wild rice

Wild rice (Zizania aquatica) is a type of cereal grain that is native to North America, specifically the Great Lakes region and the St. Lawrence River area.

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

Wild rice has a nutty and slightly earthy flavor and is often used as a side dish or as an ingredient in salads, soups, and stuffings. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Wild rice is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also considered a sustainable crop, as it can be grown in various habitats, including shallow water, and doesn’t require chemical fertilizers or pesticides.

Wild rice is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Rice noodles vs Wild 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 wild rice.

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

Rice noodlesWild rice
Energy364 kcal357 kcal
Carbs80.2 g74.9 g
Sugar0.12 g2.5 g
Fiber1.6 g6.2 g
Protein5.95 g14.7 g
Fat0.56 g1.08 g
Saturated Fat0.153 g0.156 g

Rice noodles vs Wild rice Calories

Most calories in grains come from carbs.

Comparing wild rice vs rice noodles for weight loss, wild rice is slightly lower in calories, with 357 calories per 100 grams, compared to 364 calories per 100 grams of rice noodles.

However, both rice noodles and wild 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 Wild rice Protein

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

Wild rice offers around 60% more protein than rice noodles.

Wild rice has 14.7 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Rice noodles vs Wild 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 wild rice.

The total amount of carbohydrates is around 7% higher in rice noodles than in wild rice. It has 80.2 grams per 100 grams, compared to 74.9 grams in wild rice.

There’s less sugar in rice noodles than in wild rice, 96% precisely.

That said, 100 grams of rice noodles contains 0.1 grams of sugar, while the same amount of wild rice contains 2.5 grams.

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

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

With 6.2 grams of fiber per 100 grams, wild rice is a better source of fiber than rice noodles which offers 1.6 grams per 100 gram portion.

Rice noodles vs Wild rice Fats

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

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

Total fat in rice noodles and wild rice:

  • Rice noodles: 0.6 grams per 100 grams
  • Wild rice: 1.1 per 100 grams

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

Rice noodles vs Wild rice Vitamins Content

This section will discuss the vitamin content of rice noodles and wild 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 wild 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 wild rice contain side by side, so you can easily compare them.

Rice noodlesWild rice
Vitamin A019 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.031 mg0.115 mg
Vitamin B2 (Riboflavin)0.017 mg0.262 mg
Vitamin B3 (Niacin)0.221 mg6.73 mg
Vitamin B5 (Pantothenic acid)0.051 mg1.07 mg
Vitamin B6 (Pyroxidine)0.015 mg0.391 mg
Vitamin B9 (Folate)3 µg95 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.82 mg
Vitamin K01.9 µg

Rice noodles vs Wild 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 wild rice comparison focuses on their mineral content.

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

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

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

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

Rice noodlesWild rice
Calcium18 mg21 mg
Copper0.078 mg0.524 mg
Fluoride00
Iron0.7 mg1.96 mg
Magnesium12 mg177 mg
Manganese0.498 mg1.33 mg
Phosphorus153 mg433 mg
Potassium30 mg427 mg
Selenium15.1 µg2.8 µg
Sodium182 mg7 mg
Zinc0.74 mg5.96 mg

The Final Word

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

Sources

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.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
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