Soba Noodles vs Rice Noodles: Nutrition, Calories & Protein Compared



Soba noodles - calories, kcal, weight, nutrition
Soba noodles - calories, kcal, weight, nutrition

Soba noodles vs Rice noodles
Nutrition Facts

Soba Noodles
Serving size:
  change
standard serving size (57g)cup (64g)half cup (32g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Rice Noodles
Serving size:
  change
standard serving size (176g)half cup (88g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Soba Noodles vs Rice Noodles 100g Compare


per 100gSoba noodlesRice noodles
Calories336 364
Carbohydrates74.62 g80.18 g
Fat0.71 g0.56 g
Protein14.38 g5.95 g
Water6.88 g11.91 g
Calcium35 mg18 mg
Iron2.7 mg0.7 mg
Magnessium95 mg12 mg
Potassium252 mg30 mg
Sodium792 mg182 mg
Vitaminium B1 (Thiamine)0.48 mg0.031 mg
Vitaminium B2 (riboflavin)0.13 mg0.017 mg
Vitaminium B3 (Niacin)3.21 mg0.221 mg
Vitaminium B60.24 mg0.015 mg
Vitaminium B9 (Folic acid)0.06 mg0.003 mg

When it comes to choosing between soba noodles and rice noodles, the decision can be as nuanced as selecting the perfect ingredients for your favorite dish. Both types of noodles offer unique flavors, textures, and nutritional benefits that cater to different dietary needs and culinary preferences. Let's delve into the world of these two popular noodles, uncovering their histories, nutritional profiles, and culinary uses to help you make an informed choice for your next meal.

Unraveling the Mysteries of Soba Noodles

Soba noodles, a staple of Japanese cuisine, are made from buckwheat flour, giving them a distinct earthy flavor. Despite their name, which means 'buckwheat' in Japanese, soba noodles can sometimes be found mixed with wheat flour, enhancing their texture but also adding gluten. Traditionally enjoyed cold with a dipping sauce or in a hot broth, soba noodles are not just a culinary delight but also a cultural experience, especially during New Year celebrations in Japan.

The Delicate Charm of Rice Noodles

Rice noodles, on the other hand, are a key ingredient in many Southeast Asian dishes. Made from rice flour and water, these noodles are known for their delicate texture and versatility. They can be found in a variety of thicknesses, from thin vermicelli to wider forms, and are a go-to option for gluten-free diets. Whether it's in a steaming bowl of Vietnamese phở, stir-fried in a Pad Thai, or swimming in a spicy laksa, rice noodles bring a soft, chewy texture that absorbs flavors beautifully.

Nutritional Nuances

While both types of noodles can be a healthy addition to your meals, they do have distinct nutritional profiles. Soba noodles boast a higher protein content, with 14.38 grams per serving, compared to rice noodles at 5.95 grams. This makes them a great option for those looking to increase their protein intake. Additionally, soba noodles contain more fiber, magnesium, and iron, nutrients essential for energy production, muscle function, and oxygen transport in the body.

Rice noodles, with their lower protein and fiber content, offer a higher carbohydrate count, making them an excellent energy source for those with high energy demands. They are also significantly lower in sodium, which can be a crucial consideration for individuals monitoring their salt intake. Moreover, the lighter texture and digestibility of rice noodles make them a preferred choice for people with sensitive stomachs.

Culinary Versatility

One of the joys of cooking with soba and rice noodles is their incredible versatility. Soba noodles, with their robust flavor, pair wonderfully with strong, umami-rich sauces and broths. They're also fantastic in salads, providing a satisfying bite. Rice noodles, with their mild taste, are like a blank canvas, ready to soak up the flavors of herbs, spices, and sauces they're cooked with. They can seamlessly integrate into a wide range of dishes, from soups to stir-fries, without overpowering other ingredients.

In conclusion, whether you choose soba noodles for their protein-packed punch and unique flavor or opt for the delicate, gluten-free rice noodles, both options offer a world of culinary possibilities. Considering their nutritional benefits and versatility in recipes from around the globe, why not experiment with both in your kitchen? After all, the best way to discover your preference is to taste and experience the noodles in a variety of dishes.

Soba noodles 100g

336kcal

Calories source

  • 82% CARBS.
  • 16% PROTEIN
  • 2% FAT

Rice noodles 100g

364kcal

Calories source

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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