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

Original Instant Oatmeal, Original vs Strawberry Awake Sweetened Crispy Rice And Wheat Cereal With Strawberries, Strawberry Awake

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Ins... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Original Instant Oatmeal, Original	30.8	357	67.9	—	10.7	7.1	14.3
Strawberry A... Food 2 Food 2 • WAL-MART STORES, INC. Strawberry Awake Sweetened Crispy Rice And Wheat Cereal With Strawberries, Strawberry Awake	59.0	350	85.0	27.5	10.0	1.3	7.5

Key Food, Oatmeal, Apple & Cinnamon, Apple & Cinnamon vs Honey Almond Granola, Honey Almond

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Food, Oa... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Oatmeal, Apple & Cinnamon, Apple & Cinnamon	74.2	370	77.8	38.9	7.4	3.7	9.3
Honey Almond... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Honey Almond Granola, Honey Almond	27.1	467	56.7	26.7	10.0	13.3	6.7

100% Whole Grain Cereal Quick Oats vs Whole Grain Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole G... Food 1 Food 1 • BIG Y FOODS, INC. 100% Whole Grain Cereal Quick Oats	46.4	375	70.0	—	10.0	6.3	12.5
Whole Grain ... Food 2 Food 2 Whole Grain Cereal	72.4	340	81.1	3.8	11.3	1.9	9.4

Pocono, Cream Of Buckwheat, 100% Organic Cereal vs Caramel Almond Oatmeal Protein, Caramel; Almond

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pocono, Crea... Food 1 Food 1 • BIRKETT MILLS Pocono, Cream Of Buckwheat, 100% Organic Cereal	69.3	341	87.8	—	2.4	—	4.9
Caramel Almo... Food 2 Food 2 • KIND INC. Caramel Almond Oatmeal Protein, Caramel; Almond	37.3	419	53.5	18.6	7.0	14.0	23.3

Original Organic Rip's Power Up Bowl Hot Cereal, Original vs Crispy Granola With Coconut And Honey, Coconut And Honey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Org... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Original Organic Rip's Power Up Bowl Hot Cereal, Original	44.2	400	65.0	—	7.5	10.0	12.5
Crispy Grano... Food 2 Food 2 • SAFEWAY, INC. Crispy Granola With Coconut And Honey, Coconut And Honey	34.5	433	66.7	16.7	6.7	15.0	10.0

Choco Chimps Organic Cereal vs Cherry Granola

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Choco Chimps... Food 1 Food 1 • NATURE'S PATH Choco Chimps Organic Cereal	47.1	367	86.7	30.0	6.7	3.3	6.7
Cherry Granola Food 2 Food 2 • PALEO SCAVENGER LLC Cherry Granola	12.6	607	32.1	21.4	7.1	53.6	10.7

Bran Plus Organic Whole Grain Cereal, Bran Plus vs Bare Oats, Barley, Wheat, Quinoa & Rye Cats, Barley. Bare, Quinoa & Rye Organic Instant Multigrain Hot Cereal With Flax, Bare Oats, Barley, Wheat, Quinoa & Rye

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bran Plus Or... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Bran Plus Organic Whole Grain Cereal, Bran Plus	37.1	367	80.0	6.7	16.7	1.7	10.0
Bare Oats, B... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Bare Oats, Barley, Wheat, Quinoa & Rye Cats, Barley. Bare, Quinoa & Rye Organic Instant Multigrain Hot Cereal With Flax, Bare Oats, Barley, Wheat, Quinoa & Rye	46.1	357	66.7	—	9.5	7.1	14.3

Dark Chocolate Hazelnut Granola, Dark Chocolate, Dark Chocolate vs Marshmallow Treasures Toasted Whole Grain Oat Cereal With Marshmallows, Marshmallow Treasures

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Chocola... Food 1 Food 1 • CADIA Dark Chocolate Hazelnut Granola, Dark Chocolate, Dark Chocolate	66.9	436	70.9	25.5	7.3	14.6	10.9
Marshmallow ... Food 2 Food 2 • HARRIS-TEETER INC. Marshmallow Treasures Toasted Whole Grain Oat Cereal With Marshmallows, Marshmallow Treasures	47.1	400	83.3	40.0	3.3	3.3	6.7

Original Mini Crispy Marshmallow Squares vs Corn With Vanilla Flavored Marshmallows Cereal, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Min... Food 1 Food 1 • THE KELLOGG COMPANY Original Mini Crispy Marshmallow Squares	15.8	409	72.7	36.4	—	9.1	—
Corn With Va... Food 2 Food 2 • THE KELLOGG COMPANY Corn With Vanilla Flavored Marshmallows Cereal, Vanilla	71.3	366	90.2	41.5	2.4	—	4.9

Sprouted Ancient Maize Flakes vs Toasted Oats Toasted Whole Grain Oat Cereal, Toasted Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sprouted Anc... Food 1 Food 1 • MORGAN WHOLESALE BUILDING MATERIAL, CO. Sprouted Ancient Maize Flakes	70.6	383	83.0	8.5	6.4	4.3	6.4
Toasted Oats... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Toasted Oats Toasted Whole Grain Oat Cereal, Toasted Oats	52.1	390	73.2	—	7.3	7.3	12.2

All Natural Granola Clusters, Chocolate Toasted Coconut vs Hippie Granola

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Natural ... Food 1 Food 1 • WEIS MARKETS, INC. All Natural Granola Clusters, Chocolate Toasted Coconut	69.3	421	70.2	26.3	7.0	14.0	8.8
Hippie Granola Food 2 Food 2 • HIPPIE FOODS Hippie Granola	29.6	511	46.7	22.2	11.1	33.3	13.3

Organic Rolled Oats vs Oats, Honey & Almonds Simply Granola, Oats, Honey & Almonds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Roll... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Organic Rolled Oats	38.2	467	80.0	3.3	13.3	8.3	16.7
Oats, Honey ... Food 2 Food 2 • THE QUAKER OATS COMPANY Oats, Honey & Almonds Simply Granola, Oats, Honey & Almonds	77.0	406	73.4	20.3	10.9	10.9	10.9

Cereal, Apples & Cinnamon Bunches vs Yummy Whole Grain & Vegetable Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cereal, Appl... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Cereal, Apples & Cinnamon Bunches	45.0	400	83.3	23.3	6.7	5.0	6.7
Yummy Whole ... Food 2 Food 2 • EDUFOODS, LLC Yummy Whole Grain & Vegetable Cereal	49.2	375	84.4	18.8	6.2	3.1	6.3

Multigrain Squares Cereal, Multigrain vs Strawberry Frosted Bite Size Shredded Wheat, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multigrain S... Food 1 Food 1 • MEIJER, INC. Multigrain Squares Cereal, Multigrain	45.0	375	78.1	18.8	6.2	3.1	9.4
Strawberry F... Food 2 Food 2 • SAVE MART SUPERMARKETS INC. Strawberry Frosted Bite Size Shredded Wheat, Strawberry	90.1	367	86.7	23.3	10.0	2.5	8.3

Honey Peanut Butter Ancient Grain Granola, Honey Peanut Butter vs Honey Nut Toasted Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Peanut... Food 1 Food 1 • PURELY ELIZABETH Honey Peanut Butter Ancient Grain Granola, Honey Peanut Butter	30.4	433	60.0	20.0	6.7	20.0	10.0
Honey Nut To... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Honey Nut Toasted Oats	42.9	400	80.0	33.3	6.7	3.3	10.0

Honey & Oats Lightly Sweetened Corn And Whole Wheat Crispy Flakes Cereal With Granola And Sliced Almonds, Honey & Oats vs Original Steel Cut Instant Oatmeal With Flax Seeds, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey & Oats... Food 1 Food 1 • FAMILY DOLLAR STORES INC. Honey & Oats Lightly Sweetened Corn And Whole Wheat Crispy Flakes Cereal With Granola And Sliced Almonds, Honey & Oats	60.5	400	82.5	17.5	5.0	6.3	7.5
Original Ste... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Original Steel Cut Instant Oatmeal With Flax Seeds, Original	36.6	364	66.7	—	9.1	9.1	12.1

Peaches & Cream Instant Oatmeal, Peaches; Cream vs Frosted Toast Crunch, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peaches & Cr... Food 1 Food 1 • THE QUAKER OATS COMPANY Peaches & Cream Instant Oatmeal, Peaches; Cream	38.8	367	73.3	26.7	6.7	6.7	10.0
Frosted Toas... Food 2 Food 2 • GENERAL MILLS, INC. Frosted Toast Crunch, Vanilla	43.0	400	80.0	30.0	6.7	10.0	3.3

Poppin' Pebbles, Sweetened Rice Cereal With Poppin' Pieces, Burstin' Berry, Burstin' Berry vs Original Plant Protein & Multigrain Cereal, Original

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
Original Pla... Food 2 Food 2 • KASHI INTERNATIONAL CORPORATION Original Plant Protein & Multigrain Cereal, Original	51.5	310	69.0	13.8	22.4	3.5	20.7

Cutie O's Apple Strawberry Cereal, Apple; Strawberry vs Hazelnut Almond Dark Chocolate Chunk Widely Delicious Granola, Hazelnut; Almond; Dark Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cutie O's Ap... Food 1 Food 1 • THE KELLOGG COMPANY Cutie O's Apple Strawberry Cereal, Apple; Strawberry	63.1	385	87.2	35.9	5.1	2.6	5.1
Hazelnut Alm... Food 2 Food 2 • THE KELLOGG COMPANY Hazelnut Almond Dark Chocolate Chunk Widely Delicious Granola, Hazelnut; Almond; Dark Chocolate	59.2	442	67.3	23.1	7.7	17.3	9.6

Banana Nut Granola, Banana Nut vs Flax Plus, Organic Multibran Flakes Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut G... Food 1 Food 1 • TADIN HERB & TEA CO. Banana Nut Granola, Banana Nut	61.9	400	70.0	24.0	6.0	9.0	10.0
Flax Plus, O... Food 2 Food 2 • NATURE'S PATH Flax Plus, Organic Multibran Flakes Cereal	34.8	367	76.7	13.3	16.7	5.0	13.3

Cereal Comparisons For Diabetics