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

Cowabunga Cinnamon Apple Sweetened Corn Cereal, Cinnamon; Apple vs Puffed Wheat Cereal, Puffed Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cowabunga Ci... Food 1 Food 1 • GENERAL MILLS, INC. Cowabunga Cinnamon Apple Sweetened Corn Cereal, Cinnamon; Apple	59.1	378	86.5	29.7	5.4	2.7	5.4
Puffed Wheat... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Puffed Wheat Cereal, Puffed Wheat	67.2	395	89.5	55.3	—	1.3	5.3

Frosted Strawberry Shredded Wheat Sweetened Whole Wheat Cereal, Frosted Strawberry Shredded Wheat vs Enriched Instant Grits, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Stra... Food 1 Food 1 • TARGET STORES Frosted Strawberry Shredded Wheat Sweetened Whole Wheat Cereal, Frosted Strawberry Shredded Wheat	74.7	364	78.2	20.0	9.1	1.8	7.3
Enriched Ins... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Enriched Instant Grits, Original	41.4	357	78.6	—	3.6	—	7.1

Blueberry Cinnamon Keto Nut Granola, Blueberry Cinnamon vs Honey Almond Organic Granola, Honey Almond

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Ci... Food 1 Food 1 • A-Z DISTRIBUTION CORP. Blueberry Cinnamon Keto Nut Granola, Blueberry Cinnamon	10.8	533	30.0	6.7	10.0	50.0	13.3
Honey Almond... Food 2 Food 2 • TARGET STORES Honey Almond Organic Granola, Honey Almond	45.0	442	60.5	23.3	4.7	16.3	18.6

Chocolatey Cereal With Monster Marshmallows, Chocolatey With Monster Marshmallows vs Apple Pie Overnight Oats, Apple

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolatey C... Food 1 Food 1 • GENERAL MILLS, INC. Chocolatey Cereal With Monster Marshmallows, Chocolatey With Monster Marshmallows	100.0	389	86.1	33.3	5.6	4.2	5.6
Apple Pie Ov... Food 2 Food 2 • MUSH FOODS, INC. Apple Pie Overnight Oats, Apple	65.0	165	23.5	5.9	4.1	4.7	4.7

Sweetened Puffed Wheat Cereal vs Pumpkin Spice Grain Free Cereal, Pumpkin Spice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Pu... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Sweetened Puffed Wheat Cereal	47.3	407	88.9	55.6	—	—	7.4
Pumpkin Spic... Food 2 Food 2 • LIQUIDNANO UK LIMITED Pumpkin Spice Grain Free Cereal, Pumpkin Spice	32.1	371	57.1	8.6	8.6	5.7	22.9

Cereal, Honey Crunch vs Honey Nut Toasted Oats Flavored Sweetened Whole Grain Oat Cereal, Honey Nut Toasted Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cereal, Hone... Food 1 Food 1 • KSLB HOLDINGS, LLC Cereal, Honey Crunch	39.3	344	78.1	28.1	15.6	3.1	6.3
Honey Nut To... Food 2 Food 2 • THE KROGER CO. Honey Nut Toasted Oats Flavored Sweetened Whole Grain Oat Cereal, Honey Nut Toasted Oats	58.4	390	80.5	26.8	7.3	4.9	9.8

Peace Cereal, Crispy Rice & Flakes, Crispy Rice And Oat Clusters, Wheat Rice Flakes With Pomegranate And Real Blueberries, Blueberry Pomegranate, Blueberry Pomegranate vs Grain Free Chocolate Coconut Granola, Chocolate Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peace Cereal... Food 1 Food 1 • 8TH AVENUE FOOD & PROVISIONS, INC. Peace Cereal, Crispy Rice & Flakes, Crispy Rice And Oat Clusters, Wheat Rice Flakes With Pomegranate And Real Blueberries, Blueberry Pomegranate, Blueberry Pomegranate	73.3	436	74.6	25.5	5.5	10.9	9.1
Grain Free C... Food 2 Food 2 • TARGET STORES Grain Free Chocolate Coconut Granola, Chocolate Coconut	12.6	567	33.3	20.0	10.0	46.7	13.3

Shredded Wheat Bite Size Frosted Cereal, Wheat vs Cranberry Pumpkin Seed Superfood Oats, Cranberry Pumpkin Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Whe... Food 1 Food 1 • NASH FINCH COMPANY Shredded Wheat Bite Size Frosted Cereal, Wheat	86.3	350	83.3	20.0	10.0	1.7	8.3
Cranberry Pu... Food 2 Food 2 • PURELY ELIZABETH Cranberry Pumpkin Seed Superfood Oats, Cranberry Pumpkin Seed	55.1	421	61.4	8.8	10.5	12.3	15.8

Apple Cinnamon Instant Oatmeal, Apple Cinnamon vs Whole Cacao Granola 70% Dark Chocolate Plant Based Superfood, Whole Cacao Granola

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Cinnam... Food 1 Food 1 • TARGET STORES Apple Cinnamon Instant Oatmeal, Apple Cinnamon	76.3	389	79.6	35.2	7.4	4.6	7.4
Whole Cacao ... Food 2 Food 2 • BLUE STRIPES LLC Whole Cacao Granola 70% Dark Chocolate Plant Based Superfood, Whole Cacao Granola	16.5	484	38.7	16.1	9.7	32.3	16.1

Fruit & Yogurt Flavored Crunchy Rice & Wheat Flakes With Oat & Fruit Clusters And Yogurt Coated Clusters Cereal, Fruit & Yogurt vs Strawberries & Cream Flavored Instant Oatmeal, Strawberries & Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit & Yogu... Food 1 Food 1 • THE KELLOGG COMPANY Fruit & Yogurt Flavored Crunchy Rice & Wheat Flakes With Oat & Fruit Clusters And Yogurt Coated Clusters Cereal, Fruit & Yogurt	47.2	375	84.4	31.3	9.4	3.1	6.3
Strawberries... Food 2 Food 2 • WAL-MART STORES, INC. Strawberries & Cream Flavored Instant Oatmeal, Strawberries & Cream	48.7	371	77.1	34.3	5.7	5.7	8.6

Double Chocolate Chip Keto Granola, Double Chocolate Chip vs Instant Oatmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Double Choco... Food 1 Food 1 • MAUNALU, LLC Double Chocolate Chip Keto Granola, Double Chocolate Chip	10.8	536	32.1	3.6	10.7	50.0	14.3
Instant Oatmeal Food 2 Food 2 • WINN-DIXIE STORES, INC. Instant Oatmeal	48.7	378	73.0	35.1	5.4	6.8	8.1

Spartan, Instant Oatmeal, Apples & Cinnamon, Apples & Cinnamon vs Fruit Spins Sweetened Multigrain Cereal, Fruit Spins

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Ins... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Instant Oatmeal, Apples & Cinnamon, Apples & Cinnamon	46.9	371	77.1	34.3	8.6	4.3	8.6
Fruit Spins ... Food 2 Food 2 • WAL-MART STORES, INC. Fruit Spins Sweetened Multigrain Cereal, Fruit Spins	68.9	405	85.7	45.2	2.4	3.6	4.8

Cinnamon Walnut High Protein Granola, Cinnamon Walnut vs Maple & Brown Sugar Instant Oatmeal, Maple & Brown Sugar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Wal... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Cinnamon Walnut High Protein Granola, Cinnamon Walnut	49.8	467	51.7	18.3	6.7	18.3	25.0
Maple & Brow... Food 2 Food 2 • THE KROGER CO. Maple & Brown Sugar Instant Oatmeal, Maple & Brown Sugar	76.0	382	78.2	—	7.3	4.6	9.1

Frosted Wheat Puffs Sweetened Puffed Wheat Cereal, Frosted Wheat Puffs vs Instant Oatmeal, Apple Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Whea... Food 1 Food 1 • H E BUTT GROCERY COMPANY Frosted Wheat Puffs Sweetened Puffed Wheat Cereal, Frosted Wheat Puffs	70.9	381	90.5	50.0	4.8	—	7.1
Instant Oatm... Food 2 Food 2 • GREEN CHEMICAL PRODUCTS INC. Instant Oatmeal, Apple Cinnamon	52.6	375	75.0	32.5	7.5	3.8	10.0

Coffee & Hazelnut Coconola Grain Free Granola, Coffee & Hazelnut vs Trax Fruit Flavored Sweetened Corn With Marshmallows Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coffee & Haz... Food 1 Food 1 • BOUNTIFUL BERRY, INC. Coffee & Hazelnut Coconola Grain Free Granola, Coffee & Hazelnut	18.3	531	40.6	15.6	9.4	40.6	12.5
Trax Fruit F... Food 2 Food 2 • GENERAL MILLS, INC. Trax Fruit Flavored Sweetened Corn With Marshmallows Cereal	65.0	375	87.5	30.0	5.0	3.8	5.0

Frosted Shredded Wheat Bite Size Sweetened Whole Grain Cereal, Frosted Shredded Wheat vs Chocolate Oats, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Shre... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Frosted Shredded Wheat Bite Size Sweetened Whole Grain Cereal, Frosted Shredded Wheat	80.3	345	83.6	20.0	9.1	1.8	9.1
Chocolate Oa... Food 2 Food 2 • CHICAGO BAR COMPANY Chocolate Oats, Chocolate	52.6	403	54.8	12.9	9.7	14.5	19.4

Frosted Cocoa Sweetened Corn Cereal vs Maple Brown Sugar Instant Oatmeal, Maple Brown Sugar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Coco... Food 1 Food 1 • KINGSTON MARKETING CO Frosted Cocoa Sweetened Corn Cereal	49.7	393	89.3	46.4	—	—	3.6
Maple Brown ... Food 2 Food 2 • FOOD TOWN STORES INC. Maple Brown Sugar Instant Oatmeal, Maple Brown Sugar	72.0	370	75.9	33.3	7.4	5.6	9.3

Vanilla Almond Morning Oat Crunch Cereal, Vanilla Almond vs Lowfat Granola Cereal With Almond

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Almo... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Vanilla Almond Morning Oat Crunch Cereal, Vanilla Almond	73.4	400	76.4	27.3	7.3	5.5	12.7
Lowfat Grano... Food 2 Food 2 • DIGITAL SOUND LABS Lowfat Granola Cereal With Almond	76.2	382	80.0	27.3	9.1	5.5	7.3

Microwavable Quick Oats vs Frosted Toasted With Marshmallows Oat Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Microwavable... Food 1 Food 1 • AHOLD USA, INC. Microwavable Quick Oats	44.4	375	67.5	—	10.0	6.3	12.5
Frosted Toas... Food 2 Food 2 • GENERAL MILLS, INC. Frosted Toasted With Marshmallows Oat Cereal	54.7	389	83.3	33.3	5.6	4.2	8.3

Granola, Pumpkin Flax vs Ruby's Gold, California Mix Golden Granola

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Granola, Pum... Food 1 Food 1 • 8TH AVENUE FOOD & PROVISIONS, INC. Granola, Pumpkin Flax	62.9	455	67.3	20.0	7.3	16.4	10.9
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

Cereal Comparisons For Diabetics