What are Cereal food comparisons?

Cereal food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

Badlow

Granola, California Raisin vs Original Instant Oatmeal, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Granola, Cal... Food 1 Food 1 • SAN FRANOLA Granola, California Raisin	26.1	341	45.5	13.6	13.6	15.9	22.7
Original Ins... Food 2 Food 2 • WEIS MARKETS, INC. Original Instant Oatmeal, Original	44.3	375	67.5	—	10.0	7.5	12.5

Vanilla Bean With Sour Cherries, Vanilla Bean vs Cinnabon Instant Hot Cereal, Cinnabon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Bean... Food 1 Food 1 • BUMBLE FOODS LLC Vanilla Bean With Sour Cherries, Vanilla Bean	22.6	464	50.0	21.4	7.1	25.0	10.7
Cinnabon Ins... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Cinnabon Instant Hot Cereal, Cinnabon	55.3	371	82.9	40.0	2.9	—	5.7

Maple & Brown Sugar Steel Cut Instant Oatmeal With Flax Seeds, Maple & Brown Sugar vs Bananas Foster Grain Free Ungranola, Bananas Foster

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple & Brow... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Maple & Brown Sugar Steel Cut Instant Oatmeal With Flax Seeds, Maple & Brown Sugar	52.2	395	72.1	25.6	9.3	7.0	11.6
Bananas Fost... Food 2 Food 2 • BUBBA'S FOODS LLC Bananas Foster Grain Free Ungranola, Bananas Foster	18.3	571	42.9	21.4	7.1	42.9	10.7

Original Instant Oatmeal vs Ruby's Gold, California Mix Golden Granola

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Ins... Food 1 Food 1 • THE KROGER CO. Original Instant Oatmeal	30.8	393	67.9	—	10.7	7.1	14.3
Ruby's Gold,... Food 2 Food 2 • LA DONA CO. Ruby's Gold, California Mix Golden Granola	23.4	293	50.0	10.7	7.1	3.6	10.7

Brown Rice Farina Hot Cereal vs Granola

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice F... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Brown Rice Farina Hot Cereal	58.9	366	78.1	—	4.9	2.4	7.3
Granola Food 2 Food 2 • W.B. LLC Granola	79.0	429	71.4	25.4	6.3	14.3	7.9

Poppin' Pebbles, Sweetened Rice Cereal With Poppin' Pieces, Burstin' Berry, Burstin' Berry vs Bran Flakes Whole Grain Wheat & Bran Cereal, Bran Flakes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Poppin' Pebb... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Poppin' Pebbles, Sweetened Rice Cereal With Poppin' Pieces, Burstin' Berry, Burstin' Berry	51.4	400	86.7	33.3	—	3.3	3.3
Bran Flakes ... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Bran Flakes Whole Grain Wheat & Bran Cereal, Bran Flakes	46.9	308	79.5	15.4	17.9	2.6	10.3

Cinnamon Oat Square Sweetened Multigrain Cereal, Cinnamon Oat Square vs Carrot Cake Granola, Carrot Cake

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Oat... Food 1 Food 1 • WINCO FOODS, INC. Cinnamon Oat Square Sweetened Multigrain Cereal, Cinnamon Oat Square	62.4	381	81.0	23.8	4.8	3.6	9.5
Carrot Cake ... Food 2 Food 2 • TARGET STORES Carrot Cake Granola, Carrot Cake	80.7	446	70.8	32.3	6.2	15.4	7.7

Raisin Granola With Almonds, Raisin With Almonds vs Super Oats Chia & Quinoa Hot Cereal Packets, Brown Sugar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raisin Grano... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Raisin Granola With Almonds, Raisin With Almonds	82.1	400	81.8	29.1	5.5	5.5	7.3
Super Oats C... Food 2 Food 2 • LOVE GROWN FOODS, LLC Super Oats Chia & Quinoa Hot Cereal Packets, Brown Sugar	54.2	395	74.4	23.3	9.3	5.8	11.6

Premium Organic Granola vs Steel Cut Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Orga... Food 1 Food 1 • CATHERINE B. MING INC. Premium Organic Granola	22.4	496	50.0	21.4	7.1	32.1	10.7
Steel Cut Oats Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Steel Cut Oats	46.0	386	65.9	—	11.4	6.8	15.9

White Chocolate Macadamia Nut With Cashew Butter & Pumpkin Seeds Organic Granola, White Chocolate Macadamia Nut vs Enriched Quick White Corn Grits, White Corn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Chocol... Food 1 Food 1 • THE KELLOGG COMPANY White Chocolate Macadamia Nut With Cashew Butter & Pumpkin Seeds Organic Granola, White Chocolate Macadamia Nut	58.5	482	60.7	25.0	5.4	23.2	10.7
Enriched Qui... Food 2 Food 2 • FESTIVE FINER FOODS Enriched Quick White Corn Grits, White Corn	53.0	324	78.4	—	5.4	1.4	8.1

Oats & More, Toasted Multi Grain Cereal, Honey Oat Clusters, Honey Oat Clusters vs Choco Puffs Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oats & More,... Food 1 Food 1 • WINN-DIXIE STORES, INC. Oats & More, Toasted Multi Grain Cereal, Honey Oat Clusters, Honey Oat Clusters	49.2	375	84.4	18.8	6.2	3.1	6.3
Choco Puffs ... Food 2 Food 2 • CACHERE DISTRIBUTING INC. Choco Puffs Cereal	27.6	400	93.3	20.0	—	—	6.7

Crispy Wheat & Rice Flakes Cereal, Vanilla Almond vs Golden Glow Baked With Coconut Oil + Coconut Sugar Thoughtfully Crafted Artisan Granola, Golden Glow With Coconut Oil + Coconut Sugar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Wheat... Food 1 Food 1 • NEWMAN'S OWN, INC. Crispy Wheat & Rice Flakes Cereal, Vanilla Almond	43.2	367	80.0	16.7	6.7	3.3	6.7
Golden Glow ... Food 2 Food 2 • THE GRANOLA GURU Golden Glow Baked With Coconut Oil + Coconut Sugar Thoughtfully Crafted Artisan Granola, Golden Glow With Coconut Oil + Coconut Sugar	28.2	464	67.9	21.4	14.3	25.0	10.7

Cinnamon Vanilla Deliciously Crispy Cereal With Plant Protein, Cinnamon Vanilla vs Honey Toasted Oatmeal Flakes Cereal, Honey Toasted Oatmeal Flakes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Van... Food 1 Food 1 • KELLOGG COMPANY Cinnamon Vanilla Deliciously Crispy Cereal With Plant Protein, Cinnamon Vanilla	21.9	38	47.5	2.5	17.5	17.5	30.0
Honey Toaste... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Honey Toasted Oatmeal Flakes Cereal, Honey Toasted Oatmeal Flakes	54.6	350	80.0	22.5	10.0	3.8	10.0

General Mills, Minions, Wheat & Rice Cereal, Banana Berry, Banana Berry vs Original Grainless Granola Paleokrunch, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
General Mill... Food 1 Food 1 • GENERAL MILLS, INC. General Mills, Minions, Wheat & Rice Cereal, Banana Berry, Banana Berry	43.1	419	74.2	32.3	3.2	9.7	3.2
Original Gra... Food 2 Food 2 • STEVE'S PALEOGOODS Original Grainless Granola Paleokrunch, Original	16.6	486	37.2	14.0	16.3	30.2	16.3

Halloween Crunch Sweetened Corn & Oat Cereal, Halloween Crunch vs Banana Ginger Overnight Oats, Banana Ginger

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Halloween Cr... Food 1 Food 1 • THE QUAKER OATS COMPANY Halloween Crunch Sweetened Corn & Oat Cereal, Halloween Crunch	41.3	385	84.6	42.3	3.8	5.8	3.9
Banana Ginge... Food 2 Food 2 • IMPERIAL FROZEN FOODS CO, INC. Banana Ginger Overnight Oats, Banana Ginger	100.0	163	32.2	8.8	5.3	3.1	4.4

Toasted Rice Cereal, Toasted Rice vs Maple Pecan Whole Cacao Granola, Maple Pecan

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Rice... Food 1 Food 1 • THE KELLOGG COMPANY Toasted Rice Cereal, Toasted Rice	69.0	375	87.5	10.0	—	—	7.5
Maple Pecan ... Food 2 Food 2 • BLUE STRIPES LLC Maple Pecan Whole Cacao Granola, Maple Pecan	16.5	484	38.7	16.1	9.7	32.3	16.1

Unleashed Oatmeal, Peach Vanilla Almond vs General Mills, French Toast Crunch, Crispy, Sweetened Corn Cereal, Cinnamon & Syrup, Cinnamon & Syrup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unleashed Oa... Food 1 Food 1 • BAKER MILLS Unleashed Oatmeal, Peach Vanilla Almond	72.4	415	66.2	23.1	7.7	10.8	15.4
General Mill... Food 2 Food 2 • GENERAL MILLS, INC. General Mills, French Toast Crunch, Crispy, Sweetened Corn Cereal, Cinnamon & Syrup, Cinnamon & Syrup	45.4	393	85.7	32.1	3.6	3.6	3.6

Superfood Cereal, Espresso Maca Mulberry vs Dark Chocolate Almond Oatmeal, Dark Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Superfood Ce... Food 1 Food 1 • MOZIAN & ASSOCIATES, INC. Superfood Cereal, Espresso Maca Mulberry	56.1	354	58.5	13.9	13.8	7.7	10.8
Dark Chocola... Food 2 Food 2 • KIND INC. Dark Chocolate Almond Oatmeal, Dark Chocolate	45.9	395	65.1	20.9	9.3	14.0	11.6

Zero Apple Cinnamon With Almonds & Pecans Nut Granola, Apple; Cinnnamon vs Fruit Swirls Sweetened Multigrain Cereal With Natural Fruit Flavor, Fruit Swirls With Fruit

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zero Apple C... Food 1 Food 1 • KIND INC. Zero Apple Cinnamon With Almonds & Pecans Nut Granola, Apple; Cinnnamon	11.0	433	33.3	10.0	13.3	33.3	16.7
Fruit Swirls... Food 2 Food 2 • AHOLD USA, INC. Fruit Swirls Sweetened Multigrain Cereal With Natural Fruit Flavor, Fruit Swirls With Fruit	68.9	405	85.7	45.2	2.4	3.6	4.8

Duo Snax With Chocolate Flavored Center Cereal, Chocolate vs Go Diego Go Lightly Sweetened Corn Puffs Cereal, Honey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Duo Snax Wit... Food 1 Food 1 • THE KELLOGG COMPANY Duo Snax With Chocolate Flavored Center Cereal, Chocolate	19.4	429	78.6	35.7	7.1	10.7	7.1
Go Diego Go ... Food 2 Food 2 • GENERAL MILLS, INC. Go Diego Go Lightly Sweetened Corn Puffs Cereal, Honey	41.4	370	85.2	22.2	7.4	5.6	3.7

Cereal Comparisons For Diabetics