In terms of calories
In 100 grams (about one fist) of white rice, you can get 175 calories. While in 100 grams of cooked egg noodles, you can get 90 calories. In 100 grams of cooked pasta, for example spaghetti or macaroni, there are 131 calories. If you choose 100 grams (three large pieces) of white bread, you get 265 calories.
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So, it can be concluded that eating rice and white bread can make you more full because the calories tend to be bigger. Whereas if you are trying to lose weight, noodles and pasta are a lower calorie choice.
However, usually people tend to eat noodles and pasta in large portions so that they are full. In fact, if you eat noodles and pasta excessively, you might get more calorie intake from 100 grams of rice or bread.
In 100 grams of white rice, there are 0.4 grams of fiber. In 100 grams of cooked egg noodles, there are 1.2 grams of fiber. Pasta in the same dosage contains 1.8 grams of fiber. Whereas three large pieces of white bread contain 2.7 grams of fiber. So when compared, bread and pasta are those that contain more fiber for the body.
In terms of vitamins and minerals
White rice is rich in vitamin B6, calcium, iron, and magnesium. While egg noodles contain vitamin B12, vitamin D, calcium, iron, and magnesium. For pasta, you can get vitamin B12, iron, and magnesium. Compared to other carbohydrate sources, white bread contains the highest calcium and iron. White bread also offers vitamin B6, iron and magnesium.
So if you need a high intake of vitamins and minerals, fresh bread can be the answer. However, keep in mind that vitamins and minerals from basic foods are not enough to meet your daily nutritional needs. You still have to consume other sources of vitamins and minerals. For example vegetables, fruits, meat and nuts.
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Choose the healthiest carbohydrate source for you
Any staple food if consumed in reasonable amounts can nourish the body. Because, every staple food has its own advantages and disadvantages. However, if you really have to choose between the four sources of carbohydrates, adjust it to your individual needs.
Suppose you have diabetes. It's best to choose carbohydrate sources with lower caloric content, such as pasta. If you have digestive problems, you can eat carbohydrates with high fiber, namely bread. Or are you weak from lack of minerals? Egg noodles and bread can be a wiser choice. While if you are underpowered or low blood sugar, white rice will help stabilize blood sugar levels while increasing energy.
It would be better if you vary the types of staple foods everyday. That way, you can get more diverse nutrition. Try not to get too hung up on rice or bread.