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.

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Cotton Candy Sweetened Corn & Oat Cereal, Cotton Candy vs Frosted Flakes Sweetened Corn Cereal, Frosted Flakes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cotton Candy... Food 1 Food 1 • THE QUAKER OATS COMPANY Cotton Candy Sweetened Corn & Oat Cereal, Cotton Candy	63.0	395	86.8	44.7	2.6	4.0	5.3
Frosted Flak... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Frosted Flakes Sweetened Corn Cereal, Frosted Flakes	65.3	350	82.5	35.0	—	—	5.0

Frosted Oat Cereal vs Frosted Corn Flakes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Oat ... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Frosted Oat Cereal	61.0	400	82.5	40.0	5.0	3.8	5.0
Frosted Corn... Food 2 Food 2 • PUBLIC LABEL BRANDS, INC. Frosted Corn Flakes	53.7	387	90.3	41.9	3.2	—	3.2

Sweetened Multigrain Cereal vs Honey Pecan Granola Chewy Clusters, Honey Pecan

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Mu... Food 1 Food 1 • TOPS MARKETS, LLC Sweetened Multigrain Cereal	55.3	375	90.6	53.1	3.1	—	6.3
Honey Pecan ... Food 2 Food 2 • CACHERE DISTRIBUTING INC. Honey Pecan Granola Chewy Clusters, Honey Pecan	19.2	429	52.4	23.8	4.8	21.4	4.8

Oats, Honey, Raisins & Almonds Simply Granola, Oats, Honey, Raisins & Almonds vs Creamy Wheat Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oats, Honey,... Food 1 Food 1 • THE QUAKER OATS COMPANY Oats, Honey, Raisins & Almonds Simply Granola, Oats, Honey, Raisins & Almonds	65.7	412	74.5	25.5	7.8	9.8	9.8
Creamy Wheat... Food 2 Food 2 • BLUE CHIP GROUP INC. Creamy Wheat Cereal	74.2	360	78.0	—	2.0	—	12.0

100% Whole Grain Old Fashioned Oats vs Vanilla Flavored Crunch Puffs Cereal, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole G... Food 1 Food 1 • WINCO FOODS, INC. 100% Whole Grain Old Fashioned Oats	44.4	350	67.5	—	10.0	6.3	12.5
Vanilla Flav... Food 2 Food 2 • KENOVER MARKETING CORP. Vanilla Flavored Crunch Puffs Cereal, Vanilla	65.6	458	72.0	28.0	4.0	18.0	4.0

Multigrain & Chia Triple Berry Organic Instant Hot Cereal, Multigrain & Chia Triple Berry vs Shredded Wheat 100% Whole Grain Wheat Cereal, Shredded Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multigrain &... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Multigrain & Chia Triple Berry Organic Instant Hot Cereal, Multigrain & Chia Triple Berry	79.7	385	75.4	15.4	12.3	4.6	10.8
Shredded Whe... Food 2 Food 2 • BAY VALLEY FOODS, LLC Shredded Wheat 100% Whole Grain Wheat Cereal, Shredded Wheat	77.9	333	80.0	—	13.3	2.5	11.7

Honey Nut O's Cereal, Honey Nut O's vs Double Chocolate Cereal, Double Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Nut O'... Food 1 Food 1 • GLENCOURT INC. Honey Nut O's Cereal, Honey Nut O's	58.4	390	80.5	26.8	7.3	4.9	9.8
Double Choco... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Double Chocolate Cereal, Double Chocolate	71.3	381	88.1	54.8	2.4	3.6	2.4

Our Family, Hearty Wheat & Bran Flakes Cereal, Raisin, Raisin vs Mirracole Morsels, Gluten Free Granola

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Our Family, ... Food 1 Food 1 • NASH FINCH COMPANY Our Family, Hearty Wheat & Bran Flakes Cereal, Raisin, Raisin	80.4	339	79.7	33.9	10.2	1.7	8.5
Mirracole Mo... Food 2 Food 2 • GRAPE VISIONS LLC Mirracole Morsels, Gluten Free Granola	28.8	429	60.7	21.4	7.1	17.9	7.1

Frosted Flakes Toasted, Sweetened Corn Cereal, Frosted Flakes vs Instant Hot Cereal, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Flak... Food 1 Food 1 • HANNAFORD BROS. CO. Frosted Flakes Toasted, Sweetened Corn Cereal, Frosted Flakes	65.3	395	89.5	36.8	2.6	—	5.3
Instant Hot ... Food 2 Food 2 • MONDELEZ INTERNATIONAL, INC. Instant Hot Cereal, Original	37.2	357	71.4	—	3.6	—	10.7

Creamy Hot Wheat Cereal, Creamy Hot Wheat vs Gone Nuts Handmade Gourmet Granola

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Hot W... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Creamy Hot Wheat Cereal, Creamy Hot Wheat	50.8	371	77.1	—	2.9	—	11.4
Gone Nuts Ha... Food 2 Food 2 • MRS. BARR'S Gone Nuts Handmade Gourmet Granola	20.5	500	46.4	17.9	7.1	32.1	10.7

Maple Pecan Custom Milled Oatmeal, Maple Pecan vs Choco Fillos Crunchy Cereal Pillows With Nougat Creme, Choco Fillos

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Pecan ... Food 1 Food 1 • UMPQUA OATS, INC Maple Pecan Custom Milled Oatmeal, Maple Pecan	75.0	384	60.3	15.1	6.8	9.6	12.3
Choco Fillos... Food 2 Food 2 • PASKESZ CANDY COMPANY Choco Fillos Crunchy Cereal Pillows With Nougat Creme, Choco Fillos	30.8	480	68.0	36.0	4.0	20.0	4.0

Organic Honey Toasted Oat Cereal, Honey vs Blueberries & Cream Flavor Instant Oatmeal, Blueberries; Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hone... Food 1 Food 1 • KELLOGG COMPANY Organic Honey Toasted Oat Cereal, Honey	58.4	386	79.6	15.9	11.4	5.7	9.1
Blueberries ... Food 2 Food 2 • THE QUAKER OATS COMPANY Blueberries & Cream Flavor Instant Oatmeal, Blueberries; Cream	38.9	367	73.3	26.7	6.7	5.0	10.0

Fruity Bites Sweetened Rice Cereal, Fruity Bites vs Steel Cut Oatmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruity Bites... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Fruity Bites Sweetened Rice Cereal, Fruity Bites	63.4	389	88.9	41.7	—	2.8	2.8
Steel Cut Oa... Food 2 Food 2 • FRESH AND EASY, LLC Steel Cut Oatmeal	35.6	106	17.7	7.1	1.8	2.2	3.5

Organic Quick Cooking Irish Style Oats vs Chocolate Crispy Shell Outside, Smooth Chocolate Inside Ceral, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Quic... Food 1 Food 1 • AHOLD USA, INC. Organic Quick Cooking Irish Style Oats	44.4	375	67.5	2.5	10.0	6.3	12.5
Chocolate Cr... Food 2 Food 2 • THE KELLOGG COMPANY Chocolate Crispy Shell Outside, Smooth Chocolate Inside Ceral, Chocolate	58.1	415	78.1	36.6	4.9	11.0	7.3

Natural Maple Flakes vs Health Valley, Rice Crunch Ems Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Mapl... Food 1 Food 1 • XYLITOL USA INC. Natural Maple Flakes	3.0	278	83.3	83.3	—	—	—
Health Valle... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Health Valley, Rice Crunch Ems Cereal	47.3	367	86.7	6.7	6.7	—	6.7

Berry Treets Sweetened Multi Grain Cereal, Berry Treets vs Frosted Fruit Sweetened Multi Grain Cereal, Frosted Fruit

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry Treets... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Berry Treets Sweetened Multi Grain Cereal, Berry Treets	43.4	385	88.5	42.3	3.8	3.9	3.9
Frosted Frui... Food 2 Food 2 • KINGSTON MARKETING CO Frosted Fruit Sweetened Multi Grain Cereal, Frosted Fruit	55.3	375	90.6	53.1	3.1	—	6.3

Sweetened Corn Puff Cereal With Real Cocoa And Marshmallows, Sweetened Corn Puff Cereal With Real Cocoa And Marshmallows vs Pumpkin Seed & Flax Granola Cereal, Pumpkin Seed & Flax

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Co... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Sweetened Corn Puff Cereal With Real Cocoa And Marshmallows, Sweetened Corn Puff Cereal With Real Cocoa And Marshmallows	51.4	400	90.0	53.3	3.3	3.3	3.3
Pumpkin Seed... Food 2 Food 2 • SIMPLY NATURE Pumpkin Seed & Flax Granola Cereal, Pumpkin Seed & Flax	70.6	444	66.7	19.1	7.9	15.9	11.1

Fruit Juice Sweetened With Oatbran vs Caramel Pecan Grain Free Granola, Caramel Pecan

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit Juice ... Food 1 Food 1 • NATURE'S PATH FOODS INC. Fruit Juice Sweetened With Oatbran	36.6	400	73.3	13.3	10.0	6.7	13.3
Caramel Peca... Food 2 Food 2 • NATURE'S PATH ORGANIC Caramel Pecan Grain Free Granola, Caramel Pecan	10.7	583	26.7	13.3	6.7	46.7	20.0

Golden Honey Nut Flakes Golden Flakes Of Corn Drizzled With Honey And Topped With Real Peanuts, Golden Honey Nut vs Ginger Snap Ginger Spiced Oat Clusters With Honey Granola, Ginger Snap

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Honey... Food 1 Food 1 • THE KELLOGG COMPANY Golden Honey Nut Flakes Golden Flakes Of Corn Drizzled With Honey And Topped With Real Peanuts, Golden Honey Nut	49.1	387	83.9	32.3	3.2	3.2	6.5
Ginger Snap ... Food 2 Food 2 • GLENCOURT INC. Ginger Snap Ginger Spiced Oat Clusters With Honey Granola, Ginger Snap	77.0	450	73.3	26.7	6.7	13.3	8.3

Fruit Sweetened Corn Puffs Trix Minis, Fruit vs Cereal With Sweet Cinnamon Bunches

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit Sweete... Food 1 Food 1 • GENERAL MILLS, INC. Fruit Sweetened Corn Puffs Trix Minis, Fruit	100.0	385	84.6	28.2	5.1	5.1	5.1
Cereal With ... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Cereal With Sweet Cinnamon Bunches	45.0	400	83.3	20.0	6.7	5.0	6.7

Cereal Comparisons For Diabetics