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

Harris Teeter, Organics, Maple Brown Sugar Instant Oatmeal vs Purple Corn Organic 100% Stoneground Purple Corn Cereal Lightly Sweetened With Organic Cane Sugar And A Pinch Of Sea Salt Stoneground Flakes Cereal, Purple Corn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harris Teete... Food 1 Food 1 • HARRIS-TEETER INC. Harris Teeter, Organics, Maple Brown Sugar Instant Oatmeal	54.5	366	75.6	29.3	7.3	4.9	9.8
Purple Corn ... Food 2 Food 2 • B.T.T.R. VENTURES LLC Purple Corn Organic 100% Stoneground Purple Corn Cereal Lightly Sweetened With Organic Cane Sugar And A Pinch Of Sea Salt Stoneground Flakes Cereal, Purple Corn	60.5	356	75.6	11.1	6.7	4.4	8.9

Original Granola, Original vs Apples & Cinnamon Instant Oatmeal, Apples & Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Gra... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Original Granola, Original	82.9	418	74.6	11.9	10.4	9.0	11.9
Apples & Cin... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Apples & Cinnamon Instant Oatmeal, Apples & Cinnamon	46.9	371	77.1	34.3	8.6	4.3	8.6

Very Berry Crunch Sweetened Corn And Oat Cereal, Very Berry Crunch vs Original Instant Grits, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Very Berry C... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Very Berry Crunch Sweetened Corn And Oat Cereal, Very Berry Crunch	61.3	389	88.9	44.4	2.8	4.2	2.8
Original Ins... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Original Instant Grits, Original	39.4	321	75.0	—	3.6	—	7.1

Whole Grain Wheat & Bran Flakes Cereal vs Strawberry Cream Frosted Shredded Wheat Lightly Sweetened Whole Grain Wheat Cereal, Strawberry Cream Frosted Shredded Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • GIANT EAGLE, INC. Whole Grain Wheat & Bran Flakes Cereal	42.9	306	80.6	19.4	19.4	2.8	11.1
Strawberry C... Food 2 Food 2 • WEIS MARKETS, INC. Strawberry Cream Frosted Shredded Wheat Lightly Sweetened Whole Grain Wheat Cereal, Strawberry Cream Frosted Shredded Wheat	76.4	345	81.8	20.0	10.9	1.8	9.1

Sweetened Cereal With Apple & Cinnamon, Apple & Cinnamon vs Nut Butter Banana Granola, Nut Butter Banana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Ce... Food 1 Food 1 • THE KELLOGG COMPANY Sweetened Cereal With Apple & Cinnamon, Apple & Cinnamon	43.5	357	89.3	35.7	10.7	3.6	3.6
Nut Butter B... Food 2 Food 2 • AHOLD USA, INC. Nut Butter Banana Granola, Nut Butter Banana	34.6	433	66.7	20.0	6.7	11.7	10.0

Blueberry Strawberry Instant Oatmeal, Blueberry Strawberry vs Earthly Choice, Chia Goodness, Apple Almond Cnnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry St... Food 1 Food 1 • THE QUAKER OATS COMPANY Blueberry Strawberry Instant Oatmeal, Blueberry Strawberry	50.5	359	74.4	20.5	7.7	5.1	10.3
Earthly Choi... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Earthly Choice, Chia Goodness, Apple Almond Cnnamon	22.7	433	53.3	13.3	13.3	20.0	13.3

Chocolate Multigrain Cereal, Chocolate vs Whole Grain Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Mu... Food 1 Food 1 • THE QUAKER OATS COMPANY Chocolate Multigrain Cereal, Chocolate	58.5	381	78.6	23.8	7.1	4.8	9.5
Whole Grain ... Food 2 Food 2 • POST Whole Grain Cereal	67.7	390	71.2	17.0	11.9	8.5	10.2

Apple Cinnamon Oat Loops Toasted Whole Grain Cereal, Apple Cinnamon vs Berry Crunch Granola, Berry Crunch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Cinnam... Food 1 Food 1 • LIDL Apple Cinnamon Oat Loops Toasted Whole Grain Cereal, Apple Cinnamon	60.6	400	85.0	35.0	7.5	5.0	7.5
Berry Crunch... Food 2 Food 2 • MASON ST. BAKEHOUSE Berry Crunch Granola, Berry Crunch	49.5	418	52.7	29.1	5.5	21.8	7.3

Arrowhead Mills, Organic Kamut Flakes vs Bite Size Frosted Shredded Wheat Lightly Sweetened Whole Grain Wheat Cereal, Bite Size Frosted Shredded Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Arrowhead Mi... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Arrowhead Mills, Organic Kamut Flakes	44.7	375	78.1	6.3	6.2	3.1	12.5
Bite Size Fr... Food 2 Food 2 • HARRIS-TEETER INC. Bite Size Frosted Shredded Wheat Lightly Sweetened Whole Grain Wheat Cereal, Bite Size Frosted Shredded Wheat	86.3	350	83.3	20.0	10.0	1.7	8.3

Peanut Butter Granola, Peanut Butter vs Wild Blueberry Flax Granola, Wild Blueberry Flax

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 • TARGET STORES Peanut Butter Granola, Peanut Butter	58.1	483	58.3	16.7	6.7	23.3	13.3
Wild Blueber... Food 2 Food 2 • JO-LEE FOOD PRODUCTS, INC. Wild Blueberry Flax Granola, Wild Blueberry Flax	63.7	400	65.5	23.6	5.5	12.7	7.3

S'mores Instant Oatmeal, S'mores vs Vanilla Bean Granola, Vanilla Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
S'mores Inst... Food 1 Food 1 • MEIJER, INC. S'mores Instant Oatmeal, S'mores	58.5	381	78.6	33.3	7.1	4.8	9.5
Vanilla Bean... Food 2 Food 2 • TARGET STORES Vanilla Bean Granola, Vanilla Bean	34.7	429	71.4	21.4	7.1	14.3	7.1

Lowes Foods, Old Fashioned Whole Grain Rolled Oats vs Cereal, Caramel Crunch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowes Foods,... Food 1 Food 1 • LOWE'S FOOD STORES, INC. Lowes Foods, Old Fashioned Whole Grain Rolled Oats	44.4	375	67.5	—	10.0	6.3	12.5
Cereal, Cara... Food 2 Food 2 • GENERAL MILLS, INC. Cereal, Caramel Crunch	42.8	400	76.7	30.0	3.3	10.0	6.7

Shoprite, Instant Oatmeal, Strawberries & Cream vs Wild Blueberry Flax Granola, Wild Blueberry Flax

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shoprite, In... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Shoprite, Instant Oatmeal, Strawberries & Cream	48.7	371	77.1	34.3	5.7	5.7	8.6
Wild Blueber... Food 2 Food 2 • JO-LEE FOOD PRODUCTS, INC. Wild Blueberry Flax Granola, Wild Blueberry Flax	63.7	400	65.5	23.6	5.5	12.7	7.3

Banana Walnut Granola, Banana Walnut vs Kellogg's, Frosted Mini Wheats, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Walnu... Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Banana Walnut Granola, Banana Walnut	27.1	467	56.7	23.3	10.0	13.3	6.7
Kellogg's, F... Food 2 Food 2 • MISTOLIN CARIBE INC. Kellogg's, Frosted Mini Wheats, Original	80.3	357	83.9	19.6	10.7	1.8	8.9

Frosted Shredded Wheat Bite Size Sweetened Whole Grain Wheat Cereal, Frosted Shredded Wheat vs Apple Cinnamon Organic Instant Oatmeal, Apple Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Shre... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Frosted Shredded Wheat Bite Size Sweetened Whole Grain Wheat Cereal, Frosted Shredded Wheat	86.3	350	83.3	20.0	10.0	1.7	8.3
Apple Cinnam... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Apple Cinnamon Organic Instant Oatmeal, Apple Cinnamon	74.0	370	75.9	35.2	5.6	4.6	9.3

Blueberry Crumble Granola With Flax vs Cinnamon Creamy Oats, Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Cr... Food 1 Food 1 • GIANT EAGLE, INC. Blueberry Crumble Granola With Flax	69.4	455	72.7	25.5	7.3	14.6	7.3
Cinnamon Cre... Food 2 Food 2 • LAND O'LAKES, INC. Cinnamon Creamy Oats, Cinnamon	63.5	101	17.7	9.1	1.5	2.0	3.0

100% Premium Quinoa Toasted Ceral, Citrus Bliss, Citrus Bliss vs Organic Regular Instant Oatmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Premium... Food 1 Food 1 • ATERRA FOODS 100% Premium Quinoa Toasted Ceral, Citrus Bliss, Citrus Bliss	34.5	433	70.0	13.3	10.0	10.0	13.3
Organic Regu... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Organic Regular Instant Oatmeal	61.7	389	68.5	1.9	9.3	6.5	13.0

Choco Fillos Crunchy Cereal Pillows With Nougat Creme, Choco Fillos vs Multigrain Flakes Organic Cereal, Multigrain Flakes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Choco Fillos... Food 1 Food 1 • 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
Multigrain F... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Multigrain Flakes Organic Cereal, Multigrain Flakes	41.4	306	72.2	8.3	13.9	2.8	5.6

Magic Max's Chocolate Crunch Puffs Cereal, Chocolate vs Vanilla Chocolate Chip Ancient Grain Granola, Vanilla Chocolate Chip

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Magic Max's ... Food 1 Food 1 • KENOVER MARKETING CORP. Magic Max's Chocolate Crunch Puffs Cereal, Chocolate	64.0	440	68.0	24.0	2.0	18.0	2.0
Vanilla Choc... Food 2 Food 2 • PURELY ELIZABETH Vanilla Chocolate Chip Ancient Grain Granola, Vanilla Chocolate Chip	32.3	433	63.3	23.3	6.7	20.0	10.0

Cinnamon Crisps Sweetened Wheat & Rice Cereal With Cinnamon, Cinnamon Crisps vs Wheat Cereal With Bran, Wheat Bran

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Cri... Food 1 Food 1 • AHOLD USA, INC. Cinnamon Crisps Sweetened Wheat & Rice Cereal With Cinnamon, Cinnamon Crisps	56.6	400	77.5	30.0	5.0	10.0	5.0
Wheat Cereal... Food 2 Food 2 • SHURFINE Wheat Cereal With Bran, Wheat Bran	35.2	310	79.3	17.2	17.2	1.7	10.3

Cereal Comparisons For Diabetics