Most people think that carbohydrate-rich foods such as pasta and rice are bad for you when looking for a balanced diet. This couldn't be further from the truth however, as the exact opposite proves to be the case. These slow-release carbohydrates help to replenish your energy supplies and therefore your endurance during workouts.
Introduction
Carbohydrates are an essential part of a balanced diet, serving as the primary energy source for the brain and body. Rice and pasta are popular and versatile foods, but they are famously high in carbs and are considered the starch portion of a meal. Choosing between rice and noodles, specifically rice noodles, can be a dilemma for individuals seeking to manage their weight or optimize their nutritional intake. This article aims to provide a detailed comparison of rice and noodles, examining their nutritional profiles, health impacts, and suitability for weight loss. We will explore various types of rice and noodles, including white rice, brown rice, rice noodles, and egg noodles, to offer a comprehensive guide for making informed dietary choices.
Nutritional Value
Starchy foods like rice and pasta should make up a third of our food intake as part of a balanced diet. But which has better nutritional value: pasta or rice? We've taken a look at a standard bag of supermarket white rice and white pasta and broken down the nutritional benefits to find the answer.
Calorie Content
At 117 calories per 100g vs pasta's 160 calories per 100g, rice has significantly lower calories, so swapping pasta to rice may be beneficial for anyone controlling their calories as a way to lose or maintain their weight. 43 calories may not seem a lot but this adds up over time, and when it comes to weight loss and calorie adherence, every little bit helps.
- Rice: Generally lower in calories compared to pasta and egg noodles. For example, 100g of rice contains 117 calories, while the same amount of pasta has 160 calories. Rice noodles contain 108 calories.
- Pasta: Higher in calories than rice.
- Egg Noodles: Contain 138 calories per 100g.
Carbohydrate Content
Rice also has fewer carbohydrates than pasta, making it a slightly better choice for anyone who is watching their carbs. Rice contains more carbohydrates per 100g than rice noodles. Rice provides 28.2g of carbs, while the same amount of rice noodles has 24g. Rice provides slightly more sugar. Hence, it can seem sweeter. Rice noodles are lower in net carbs.
Read also: Keto Cauliflower Fried Rice Recipe
- Rice: Contains approximately 44 grams of carbs per cup of cooked white rice. Brown rice has slightly fewer carbs and a lower glycemic index. Rice provides 28.2g of carbs, while the same amount of rice noodles has 24g.
- Pasta: Contains about 43 grams of carbs per cup.
- Rice Noodles: Contain nearly 25g of carbs per 100g of cooked noodles.
Fiber Content
We can see from this that pasta is higher in dietary fiber than rice, which plays a really important part in a healthy diet and the health of the body's digestive system. Fiber can also help you to keep full for longer, so consider choosing pasta over rice if you tend to feel hungry quickly after meals. Rice noodles are higher in terms of fiber content. They provide 1g of dietary fiber per 100g compared to 0.4g in rice.
- Rice: White rice contains less than 1 gram of fiber per cup. Brown rice, being a whole grain, offers about 3 grams of fiber per cup.
- Pasta: Contains around 2.5 grams of fiber per cup, with whole grain pasta providing up to 5.5 grams.
- Rice Noodles: Provide 1g of dietary fiber per 100g compared to 0.4g in rice.
Protein Content
Pasta is also higher in protein at 5.1g per 100g vs 2.6g. Although this doesn't seem like a huge difference, getting enough protein plays a key role in helping muscles recover and grow. It also increases satiety, so adding in those few extra grams might mean you stay full for longer after your meal. For vegans and vegetarians, getting protein from a range of sources is really important too, and swapping rice for pasta can help to increase your protein intake without much thought. Egg noodles are richer in protein in comparison to rice noodles. Egg noodles contain 4.5g of protein compared to rice noodles, which contain 1.8g of protein. Rice is higher in protein than rice noodles. It provides 2.7g of protein per 100g, compared to 1.8g of rice noodles.
- Rice: Provides approximately 4 grams of protein per cup of white rice and 5 grams per cup of brown rice.
- Pasta: Contains about 8 grams of protein per cup.
- Egg Noodles: Egg noodles contain 4.5g of protein compared to rice noodles, which contain 1.8g of protein.
- Rice Noodles: Rice is higher in protein than rice noodles. It provides 2.7g of protein per 100g, compared to 1.8g of rice noodles.
Fat Content
Both foods have less than one gram of fat per 100g. So, the fat amount of rice and rice noodles can be neglected.
- Rice: Contains less than 1 gram of fat per cup.
- Pasta: Contains about 1 gram of fat per cup.
- Rice Noodles: Both foods have less than one gram of fat per 100g. So, the fat amount of rice and rice noodles can be neglected.
Vitamins and Minerals
Rice is higher in all essential minerals compared to rice noodles. Rice is higher in all types of vitamins. Egg noodles are mineral micronutrient dense compared to rice noodles. They are richer in all minerals in comparison to rice noodles. Egg noodles have a richer mineral and vitamin content compared to rice noodles. Selenium is an important mineral known for its antioxidant properties. It can also help to boost your immune system and improve the functioning of your thyroid gland. Normally, the amount of this nutrient in food is determined by the region where the crop is harvested and the mineral content in its soil. But still, you can get an average of 7.92 µg of selenium from just 1 cup (176 grams) of cooked rice noodles. Rich in manganese. This mineral plays an important role in lowering inflammation and controlling blood sugar. A good source of copper. A single cup of cooked rice noodles packs 0.067 milligrams of copper. Rice is 58 times higher in folate. Rice provides 16% more of the DV of manganese.
- Rice: Rice is a good source of magnesium, phosphorus, manganese, selenium, iron, folic acid, thiamin, and niacin. White rice is often enriched to add back some of the nutrients lost during processing.
- Pasta: Pasta is usually enriched with B vitamins, similar to rice.
- Rice Noodles: A great source of selenium.
- Rich in manganese.
- A good source of copper.
- Rice is 58 times higher in folate.
- Rice provides 16% more of the DV of manganese.
- Egg noodles have a richer mineral and vitamin content compared to rice noodles.
Glycemic Index
The glycemic index is significant for managing diabetes. Rice’s GI equals 60, and rice noodles’ GI is 61. Both are classified as foods having medium GI. For more information, check our glycemic index chart. The glycemic index of egg noodles is lower than that of rice noodles. Egg noodles have a glycemic index of 57. In comparison, rice noodles have a glycemic index of 61. Check our glycemic index chart to find out more about it. White rice is quicker to cook and many people like its softer texture. It has a similar glycemic index to table sugar; “however, I wouldn’t compare rice and sugar because rice has many other beneficial nutrients that play a role in health, and sugar does not,” Rizzo says.
Read also: Chicken and Brown Rice: A Healthy Choice
- Rice: White rice has a high glycemic index, while brown rice has a lower glycemic index. Cooking rice, cooling it in the fridge, then reheating it is a hack for reducing the carbs in it.
- Pasta: Has a moderate glycemic index. Cooking pasta, then cooling it increases the starch resistant to digestion, which helps lower blood sugar.
- Rice Noodles: GI is 61. The glycemic index of egg noodles is lower than that of rice noodles.
- Egg Noodles: Have a glycemic index of 57
Health Impacts
As mentioned above, rice is higher in nutrients than rice noodles. Hence, rice consumption can be a healthier choice. However, some studies show that you should be careful while using high amounts of rice. The American Health Association recommends whole grains, such as brown rice, over refined ones, like white rice (3). However, according to cohort studies, a high intake of white rice is not associated with an increased risk of cardiovascular disease (4). That said, research has shown that rice consumption correlates with a higher risk of type 2 diabetes (5). Although we can often find rice that is fortified with vitamin A, this research indicates rich noodles fortified with vitamin A have higher benefits in vitamin A absorption (6). Eating rice noodles or egg noodles will not adversely or positively affect your health. However, if you have celiac disease, you should not eat egg noodles since it contains gluten, as mentioned before. (1) In the case of diabetes, rice noodles have a higher glycemic index than egg noodles, which might cause a sharper spike in blood glucose after eating. It is important to keep track of blood sugar levels and spikes in blood glucose if you are prediabetic or diabetic. (2)
- Rice: Brown rice is generally considered healthier due to its higher fiber content and lower glycemic index. High consumption of white rice has been linked to an increased risk of type 2 diabetes.
- Pasta: Whole wheat pasta is a good source of whole grains, which may boost metabolism and increase calorie loss.
- Rice Noodles: Rice noodles might contain very small amounts of gluten because of the manufacturing process. If you have celiac disease, you should not eat egg noodles since it contains gluten
- Egg Noodles: Eating rice noodles or egg noodles will not adversely or positively affect your health.
Rice vs. Rice Noodles
Rice noodles are one of the processed versions of rice, having a lower density of nutrients. Rice is higher in carbs and proteins, minerals, and vitamins.
Actual Differences
Rice is an edible starchy cereal grain produced by a grass plant called Oryza sativa. It has a unique nutty but also buttery taste, which leaves a sweet aftertaste. Rice has a lot of varieties: basmati, jasmine, wild, brown, black rice, etc. Rice is usually cooked using one of these preparation methods: boiling, steaming, and making risotto or pilaf. Rice noodles are made of rice flour and water primarily. They have a slightly sweet and nutty taste and are used for making soups, stir-fries dishes, pad Thai, sometimes pasta, and even sweet puddings. Because rice noodles are one of the processed versions of rice, they may contain lower amounts of nutrients.
Nutrition
Rice protein is one of the essential plant-based proteins. Rice is higher in protein than rice noodles. It provides 2.7g of protein per 100g, compared to 1.8g of rice noodles. Rice contains more carbohydrates per 100g than rice noodles. Rice provides 28.2g of carbs, while the same amount of rice noodles has 24g. Rice provides slightly more sugar. Hence, it can seem sweeter. Rice noodles are lower in net carbs. Rice noodles are higher in terms of fiber content. They provide 1g of dietary fiber per 100g compared to 0.4g in rice. Rice is higher in all essential minerals compared to rice noodles. Rice is higher in all types of vitamins. Rice is 22 calories higher per 100g. Rice’s GI equals 60, and rice noodles’ GI is 61. Both are classified as foods having medium GI. Rice (1.7) and rice noodles (1.4) are acidic.
Health Impact
As mentioned above, rice is higher in nutrients than rice noodles. Hence, rice consumption can be a healthier choice. However, some studies show that you should be careful while using high amounts of rice. The American Health Association recommends whole grains, such as brown rice, over refined ones, like white rice (3). However, according to cohort studies, a high intake of white rice is not associated with an increased risk of cardiovascular disease (4). That said, research has shown that rice consumption correlates with a higher risk of type 2 diabetes (5). Although we can often find rice that is fortified with vitamin A, this research indicates rich noodles fortified with vitamin A have higher benefits in vitamin A absorption (6).
Read also: Everything You Need to Know About the Rice Diet
Rice Noodles vs. Egg Noodles
Egg noodles contain gluten and are richer in proteins, minerals, and vitamins. In comparison, rice noodles have a higher glycemic index but are lower in fats. Taste and texture are different; egg noodles are more savory and salty, and rice noodles are chewier.
Culinary World
Egg and rice noodles can be used to prepare various dishes. Stir fry can be made with the two types of noodles. Pho, a Vietnamese dish, is prepared with rice noodles. Noodles are commonly used in soups and salads; also, they can be served with sauces and meats or baked in casseroles.
Taste and Texture
Egg noodles have a savory and saltier taste. In comparison, rice noodles usually contain tapioca or corn starch, making them chewier and smoother.
Nutritional Content
Egg noodles are higher in calories compared to rice noodles. Egg noodles contain 138 calories, and rice noodles contain 108 calories. Both are high in carbs, with a slight difference between one another. That difference is not of high significance. They contain nearly 25g of carbs per 100g of cooked noodles. The glycemic index of egg noodles is lower than that of rice noodles. Egg noodles have a glycemic index of 57. In comparison, rice noodles have a glycemic index of 61. Egg noodles are richer in protein in comparison to rice noodles. Egg noodles contain 4.5g of protein compared to rice noodles, which contain 1.8g of protein. Although they are low in fat, based on the comparison, egg noodles contain higher amounts of fats compared to rice noodles. This is mainly due to the egg that is added. Egg noodles are mineral micronutrient dense compared to rice noodles. They are richer in all minerals in comparison to rice noodles. Egg noodles have a richer mineral and vitamin content compared to rice noodles.
Health Impacts
Eating rice noodles or egg noodles will not adversely or positively affect your health. However, if you have celiac disease, you should not eat egg noodles since it contains gluten, as mentioned before. (1) In the case of diabetes, rice noodles have a higher glycemic index than egg noodles, which might cause a sharper spike in blood glucose after eating. It is important to keep track of blood sugar levels and spikes in blood glucose if you are prediabetic or diabetic. (2) Overall, egg noodles are richer in minerals and vitamins, which gives them more benefits than rice noodles regarding their nutritional aspects.
Practical Tips for Incorporating Rice and Noodles into a Healthy Diet
The key is to add fat and protein to that carb-heavy meal to bring down the glycemic index - the measure of how quickly food makes blood sugar rise, says Patricia Bannan, a registered dietitian in Los Angeles and author of “From Burnout to Balance.” “Pasta and rice may get a bad rap if you just eat too much of it,” she tells TODAY.com. “But when you mix it with other macronutrients, it really can create a very balanced meal and not have those highs in your blood sugar.”
- Portion Control: Be mindful of portion sizes to avoid overconsumption of calories and carbohydrates.
- Balanced Meals: Combine rice or noodles with protein and vegetables to create a balanced meal.
- Whole Grain Options: Choose brown rice and whole grain pasta for higher fiber content and better nutritional value.
- Cooking Methods: Cooking rice or pasta, then cooling it in the fridge increases the starch resistant to digestion, which helps lower blood sugar. Pasta salads are a great way to enjoy these benefits, she adds.
- Add Fiber: When available, go for whole grain pasta or add in cauliflower, broccoli, beans or other vegetables to raise the fiber content, Bannan advises.