Egg Noodles vs. Wild Rice
Nutrition comparison of Cooked Egg Noodles and Cooked Wild Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
egg noodles
versus
cooked
wild rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg noodles and wild rice:
- Both wild rice and egg noodles are high in calories.
- Egg noodle has more thiamin, folate and Vitamin B12, however, wild rice contains more Vitamin B6.
USDA sources for nutritional information: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and egg noodles are high in calories. Egg noodle has 37% more calories than wild rice - wild rice has 101 calories per 100 grams and egg noodle has 138 calories.
For macronutrient ratios, egg noodles is lighter in carbs, heavier in fat and similar to wild rice for protein. Egg noodles has a macronutrient ratio of 13:73:14 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Noodles | Wild Rice | |
|---|---|---|
| Protein | 13% | 15% |
| Carbohydrates | 73% | 82% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and egg noodles contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and egg noodle has 25.2g of carbohydrates.
dietary fiber
Wild rice has 50% more dietary fiber than egg noodle - wild rice has 1.8g of dietary fiber per 100 grams and egg noodle has 1.2g of dietary fiber.
sugar
Wild rice and egg noodles contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and egg noodle has 0.4g of sugar.
Protein
protein
Wild rice and egg noodles contain similar amounts of protein - wild rice has 4g of protein per 100 grams and egg noodle has 4.5g of protein.
Fat
saturated fat
Both wild rice and egg noodles are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and egg noodle has 0.42g of saturated fat.
trans fat
Both egg noodles and wild rice are low in trans fat - egg noodle has 0.03g of trans fat per 100 grams and wild rice does not contain significant amounts.
cholesterol
Wild rice has less cholesterol than egg noodle - egg noodle has 29mg of cholesterol per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin A
Egg noodle has more Vitamin A than wild rice - egg noodle has 6ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and egg noodles contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and egg noodle has 0.17mg of Vitamin E.
Vitamin K
Wild rice and egg noodles contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and egg noodle does not contain significant amounts.
The B Vitamins
Egg noodle has more thiamin, folate and Vitamin B12, however, wild rice contains more Vitamin B6. Both egg noodles and wild rice contain significant amounts of riboflavin, niacin and pantothenic acid.
| Egg Noodles | Wild Rice | |
|---|---|---|
| Thiamin | 0.289 MG | 0.052 MG |
| Riboflavin | 0.136 MG | 0.087 MG |
| Niacin | 2.077 MG | 1.287 MG |
| Pantothenic acid | 0.263 MG | 0.154 MG |
| Vitamin B6 | 0.046 MG | 0.135 MG |
| Folate | 84 UG | 26 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Egg noodle has 300% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and egg noodle has 12mg of calcium.
iron
Egg noodle has 145% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and egg noodle has 1.5mg of iron.
potassium
Wild rice has 166% more potassium than egg noodle - wild rice has 101mg of potassium per 100 grams and egg noodle has 38mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both egg noodles and wild rice contain significant amounts of lutein + zeaxanthin.
| Egg Noodles | Wild Rice | |
|---|---|---|
| beta-carotene | 1 UG | 2 UG |
| lutein + zeaxanthin | 38 UG | 64 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than egg noodle per 100 grams.
| Egg Noodles | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.095 G |
| Total | 0.028 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, egg noodle has more linoleic acid than wild rice per 100 grams.
| Egg Noodles | Wild Rice | |
|---|---|---|
| linoleic acid | 0.522 G | 0.119 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.523 G | 0.119 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Wild Rice (Wild rice, cooked) .
Cooked Egg Noodles g
()
|
Daily Values (%) |
Cooked Wild Rice g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wild rice or egg noodles contain more calories in 100 grams?Both wild rice and egg noodles are high in calories. Egg noodle has 40% more calories than wild rice - wild rice has 101 calories in 100g and egg noodle has 138 calories.
Does wild rice or egg noodles have more carbohydrates?
By weight, wild rice and egg noodles contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and egg noodle has 25.2g of carbohydrates.