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

Extra Thick Rolled Oats Whole Grain vs Extra Thick Rolled Oats Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Thick ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Extra Thick Rolled Oats Whole Grain	57.9	380	68.0	2.0	8.0	7.0	12.0
Extra Thick ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Extra Thick Rolled Oats Whole Grain	44.0	390	65.9	2.4	9.8	6.1	17.1

Berry Flavored Colossal Crunch Cereal, Berry vs Natural Vanilla Crunch Granola, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry Flavor... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Berry Flavored Colossal Crunch Cereal, Berry	63.3	395	86.8	44.7	2.6	4.0	2.6
Natural Vani... Food 2 Food 2 • AURORA PRODUCTS Natural Vanilla Crunch Granola, Vanilla	40.8	433	76.7	30.0	6.7	10.0	6.7

Gluten Free Apple Cinnamon Granola, Apple Cinnamon vs Instant Regular Oatmeal, Regular

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Gluten Free Apple Cinnamon Granola, Apple Cinnamon	38.5	433	73.3	20.0	6.7	11.7	10.0
Instant Regu... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Instant Regular Oatmeal, Regular	30.8	357	67.9	—	10.7	7.1	14.3

Essential Everyday, Fruity Crispy Rice vs Mixed Nut Whole Grain Rolled Oat Clusters With Hazelnuts, Almonds, Brazil Nuts, And Pecans Granola, Mixed Nut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Essential Ev... Food 1 Food 1 • SUPERVALU, INC. Essential Everyday, Fruity Crispy Rice	47.4	407	88.9	40.7	—	3.7	3.7
Mixed Nut Wh... Food 2 Food 2 • SCHNUCK MARKETS, INC. Mixed Nut Whole Grain Rolled Oat Clusters With Hazelnuts, Almonds, Brazil Nuts, And Pecans Granola, Mixed Nut	60.3	500	60.3	19.0	5.2	24.1	10.3

Cereal, Lightly Sweetened vs Sweetened Wheat & Rice Cereal With Cinnamon Squares, Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cereal, Ligh... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Cereal, Lightly Sweetened	76.4	345	81.8	20.0	10.9	1.8	9.1
Sweetened Wh... Food 2 Food 2 • SAVE MART SUPERMARKETS INC. Sweetened Wheat & Rice Cereal With Cinnamon Squares, Cinnamon	56.2	415	78.1	29.3	7.3	11.0	7.3

Cinnacrunch Squares Crispy, Sweetened Whole Wheat And Rice Cereal, Cinnacrunch Squares vs Bran, Whole Grain Wheat & Whole Grain Corn Crunchy O's Cereal, Bran, Whole Grain Wheat & Whole Grain Corn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnacrunch ... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Cinnacrunch Squares Crispy, Sweetened Whole Wheat And Rice Cereal, Cinnacrunch Squares	58.3	429	76.2	33.3	4.8	11.9	4.8
Bran, Whole ... Food 2 Food 2 • BENEFIT NUTRITION Bran, Whole Grain Wheat & Whole Grain Corn Crunchy O's Cereal, Bran, Whole Grain Wheat & Whole Grain Corn	33.2	270	83.8	—	37.8	2.7	10.8

Vanilla Bean Oats, Vanilla Bean vs Frosted Bite Size Cereal, Shredded Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Bean... Food 1 Food 1 • MUSH FOODS, INC. Vanilla Bean Oats, Vanilla Bean	57.0	156	24.8	7.1	4.3	4.3	4.3
Frosted Bite... Food 2 Food 2 • TOPS MARKETS, LLC Frosted Bite Size Cereal, Shredded Wheat	86.3	350	83.3	20.0	10.0	1.7	8.3

Oats & Honey Protein Granola, Oats & Honey vs Mulberry & Chia Overnight Oats, Mulberry & Chia

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oats & Honey... Food 1 Food 1 • WALGREENS CO. Oats & Honey Protein Granola, Oats & Honey	58.8	11	64.3	21.4	8.9	8.9	19.6
Mulberry & C... Food 2 Food 2 • MAKE REAL FOODS LLC Mulberry & Chia Overnight Oats, Mulberry & Chia	65.6	375	68.3	18.3	11.7	7.5	11.7

Sweetened Corn & Oat Cereal, Sweetened vs Peanut Butter Toffee Crunch Organic Granola, Peanut Butter; Toffee

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Co... Food 1 Food 1 • THE QUAKER OATS COMPANY Sweetened Corn & Oat Cereal, Sweetened	39.4	375	87.5	37.5	4.2	4.2	4.2
Peanut Butte... Food 2 Food 2 • THE KELLOGG COMPANY Peanut Butter Toffee Crunch Organic Granola, Peanut Butter; Toffee	52.2	475	52.5	22.0	5.1	22.0	17.0

Banana Nut Sweetened Whole Grain Oat Cereal, Banana Nut vs Gluten Free Crunchy Fruit & Nut Granola With Raisins, Coconut, Almonds, Walnuts & Dried Cranberries, Fruit & Nut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut S... Food 1 Food 1 • GENERAL MILLS, INC. Banana Nut Sweetened Whole Grain Oat Cereal, Banana Nut	50.7	389	80.6	30.6	8.3	5.6	8.3
Gluten Free ... Food 2 Food 2 • HY-VEE, INC. Gluten Free Crunchy Fruit & Nut Granola With Raisins, Coconut, Almonds, Walnuts & Dried Cranberries, Fruit & Nut	68.5	450	68.3	18.3	8.3	15.0	13.3

Strawberry Jungle Natural Gourmet Oatmeal vs Strawberry Delight Lightly Sweetened Whole Grain Wheat Cereal, Strawberry Delight

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry J... Food 1 Food 1 • STRAW PROPELLER GOURMET FOODS, LLC Strawberry Jungle Natural Gourmet Oatmeal	87.6	383	73.2	26.8	9.9	4.2	9.9
Strawberry D... Food 2 Food 2 • THE KELLOGG COMPANY Strawberry Delight Lightly Sweetened Whole Grain Wheat Cereal, Strawberry Delight	74.6	346	82.7	23.1	9.6	1.9	7.7

Toasted Whole Grain Oat Cereal vs Coconut Milk, Cranberries, Almonds, Toasted Coconut & Flaxseed Steel Cut Oats Power Bowl, Coconut Milk, Cranberries, Almonds, Toasted Coconut & Flaxseed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Whol... Food 1 Food 1 • GENERAL MILLS, INC. Toasted Whole Grain Oat Cereal	42.3	361	72.2	5.6	11.1	6.9	13.9
Coconut Milk... Food 2 Food 2 • CEDARLANE NATURAL FOODS, INC. Coconut Milk, Cranberries, Almonds, Toasted Coconut & Flaxseed Steel Cut Oats Power Bowl, Coconut Milk, Cranberries, Almonds, Toasted Coconut & Flaxseed	51.3	100	13.2	6.8	1.4	4.6	1.8

Crunchy Multi Grain Crisp Wheat Bran Flakes, Honey Frosted Corn Flakes, Honey Oat Clusters, Raisins, Dates, Rolled Barley Flakes, Sweetened Rolled Oats And Pecans, Crunchy Multi Grain Crisp vs Muesli Cereal, Cranberry & Oats, Pumpkin Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crunchy Mult... Food 1 Food 1 • PRICE CHOPPER SUPERMARKETS Crunchy Multi Grain Crisp Wheat Bran Flakes, Honey Frosted Corn Flakes, Honey Oat Clusters, Raisins, Dates, Rolled Barley Flakes, Sweetened Rolled Oats And Pecans, Crunchy Multi Grain Crisp	78.0	377	75.4	24.6	9.8	5.7	8.2
Muesli Cerea... Food 2 Food 2 • GOURMET GALLERY ENTERPRISES Muesli Cereal, Cranberry & Oats, Pumpkin Seeds	64.1	367	63.3	23.3	8.3	6.7	10.0

Pairings Blueberry Muffin Flavored With Blueberries Cereal, Blueberry Muffin vs Steel Cut Hearty 100% Whole Grain Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pairings Blu... Food 1 Food 1 • KIYBELE COPPER & WOOD Pairings Blueberry Muffin Flavored With Blueberries Cereal, Blueberry Muffin	13.0	361	38.9	2.8	19.4	13.9	27.8
Steel Cut He... Food 2 Food 2 • ALDI INC. Steel Cut Hearty 100% Whole Grain Oats	42.2	400	65.0	—	10.0	7.5	15.0

Toasted Coconut Ginger vs Oven Toasted Corn Squares Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Coco... Food 1 Food 1 • SMALL BATCH ORGANICS, LLC Toasted Coconut Ginger	30.5	433	60.0	20.0	6.7	16.7	10.0
Oven Toasted... Food 2 Food 2 • SHURFINE Oven Toasted Corn Squares Cereal	51.4	387	87.1	9.7	3.2	—	6.5

Cinnamon Crunch Grain Free Granola, Cinnamon Crunch vs Marshmallow Flavored Cereal With Marshmallows, Marshmallow

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Cru... Food 1 Food 1 • CAVEMAN FOODS Cinnamon Crunch Grain Free Granola, Cinnamon Crunch	14.5	536	35.7	21.4	7.1	42.9	14.3
Marshmallow ... Food 2 Food 2 • THE KELLOGG COMPANY Marshmallow Flavored Cereal With Marshmallows, Marshmallow	63.1	359	87.2	41.0	5.1	2.6	5.1

Apples & Cinnamon Instant Multigrain Oatmeal Cup, Apples & Cinnamon vs Dark Chocolate Hazelnut Butter With Super Seeds & Sea Salt Organic Granola, Dark Chocolate Hazelnut Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apples & Cin... Food 1 Food 1 • SAFEWAY, INC. Apples & Cinnamon Instant Multigrain Oatmeal Cup, Apples & Cinnamon	97.6	373	76.0	26.7	9.3	4.0	9.3
Dark Chocola... Food 2 Food 2 • THE KELLOGG COMPANY Dark Chocolate Hazelnut Butter With Super Seeds & Sea Salt Organic Granola, Dark Chocolate Hazelnut Butter	50.7	482	57.1	19.6	8.9	25.0	12.5

Premium Quality Whole Grain Oat Groats, Whole Grain Oat vs Halloween Crunch Sweetened Corn & Oat Cereal, Halloween Crunch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Qual... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Premium Quality Whole Grain Oat Groats, Whole Grain Oat	50.1	370	67.4	2.2	10.9	6.5	13.0
Halloween Cr... Food 2 Food 2 • THE QUAKER OATS COMPANY Halloween Crunch Sweetened Corn & Oat Cereal, Halloween Crunch	62.8	410	84.6	43.6	2.6	5.1	5.1

Honey Graham Cereal vs Golden Honey O's Cereal, Golden Honey O's

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Graham... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Honey Graham Cereal	42.8	400	76.7	33.3	3.3	10.0	6.7
Golden Honey... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Golden Honey O's Cereal, Golden Honey O's	64.9	425	85.0	42.5	2.5	7.5	2.5

Shredded Wheat Whole Grain Wheat Cereal vs Wheat Flakes Whole Grain Wheat Cereal, Wheat Flakes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Whe... Food 1 Food 1 • SUPERVALU, INC. Shredded Wheat Whole Grain Wheat Cereal	77.9	333	80.0	—	13.3	2.5	11.7
Wheat Flakes... Food 2 Food 2 • HY-VEE, INC. Wheat Flakes Whole Grain Wheat Cereal, Wheat Flakes	43.0	400	83.3	13.3	10.0	1.7	10.0

Cereal Comparisons For Diabetics