Rice Noodles Vs Pasta: In-Depth Comparison

I rush for rice noodles or Pasta when I want a quick lunch. Both dishes are easy to prepare and are rich in carbohydrates. Some people think they are the same, but they are different. I have an in-depth comparison of Rice Noodles Vs Pasta to help you understand their nutritional differences.

Differences in Rice Noodles vs Pasta


Rice noodles and Pasta are both great dishes you can enjoy with your family, but how different are they from each other? Below is a detailed nutritional difference between the two.

Calories and Fat

Both rice noodles and Pasta have little contained in terms of calories and fat. For example, rice noodles have 96 calories in a half-cup while Pasta has 111calories. In addition, Pasta has 0.65 grams of fat in the same measure, while rice noodles have 0.5 grams.

Pasta has a larger percentage of unsaturated fat. You can include both dishes in your weight loss diet since their calorie content is not high. Just remember not to serve in a big bowl.

Protein, Carbohydrates, and Fiber

There is more protein contained in Pasta than there is in rice noodles. For example, in every ½ cup of rice noodles, you will get 0.8 grams of protein, yet Pasta has 4.06 grams. So, if you want to increase your protein intake, then Pasta it is.

There is a little difference when it comes to carbohydrates and fiber. Pasta has 1.3 grams of fiber and 21.6 grams of carbohydrate. Rice noodles contain 0.9 grams of fiber and 21.91 grams of carbohydrates.


The major difference in vitamins in pasta and rice noodles is the foliate content. There are only 3micrograms of foliate in a serving of rice noodles, while Pasta has 83 micrograms.

Pasta has additional vitamins and minerals like thiamin, riboflavin, niacin, and folic acid. Pasta has 10x more riboflavin and thiamin, 2xniacin and 8x iron.


Pasta boasts more minerals than rice noodles. More magnesium, iron, phosphorous, calcium, potassium, and zinc. Pasta has 4%of the recommended value of iron taken in a day; this is 8 more than the iron content in rice noodles.

These minerals play a great role in controlling muscle contractions, boosting the immune system, maintaining stable blood pressure, and ensuring healthy bones and teeth.

What is the main difference between rice noodles and Pasta?

  • Rice noodles are made from rice flour, cornstarch, and tapioca while Pasta is made from durum semolina
  • Rice noodle is native to Asia, yet Pasta is common in Italian cuisine
  • Rice noodles are considered healthier than regular Pasta
  • Rice noodle is more delicate in texture than Pasta.
  • Rice noodle is gluten-free, but Pasta has gluten gotten from wheat flour
  • Pasta contains 2 grams of sugar per serving, yet rice noodles contain zero sugar.
  • Pasta contains more nutrients than rice noodles

Also Read: Egg Noodles vs Pasta Difference

Frequently Asked Questions

Which one is better: rice noodles or Pasta?

Rice noodles come with great benefits: they are gluten-free, contain lots of selenium and manganese, and are rich in phosphorous. A bowl of rice noodles is naturally healthy, especially for gluten intolerant people.

However, we cannot conclusively say that rice noodles are better than Pasta or vice versa. Which dish is better than the other largely depends on how you prepare it. Nevertheless, one thing remains downright right; both dishes are delicious at any time.

Is it okay to eat rice noodles and Pasta in the same meal?

Both rice noodles and Pasta deliver almost the same nutritional value, so there is no need to eat them together in the same meal. Instead, pick one of the above and eat together with another dish.

It is important to note that consuming cold-cooked rice noodles and Pasta carries the risk of food poisoning. This is because the bacteria that grow after the noodles have been cooked cause poisoning.


If all you have ever wanted is a good source of carbohydrates all in one bowl, you now have it. However, if you are allergic to gluten, I recommend settling for rice noodles. It has nutrients that are highly beneficial to your body. Rice noodles are made with rice flour and not wheat flour and, therefore, have no gluten. Remember to cook enough pasta or rice noodles for one-time consumption. Storing them for later consumption is like keeping poison for later use.

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