What are Grain Based Products / Meals food comparisons?

Grain Based Products / Meals 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

Quaker Quickgrits Regular 5 Lb vs Healthy Choice Asian Stir Fry Steamer

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Quick... Food 1 Food 1 • PEPSICO INC. Quaker Quickgrits Regular 5 Lb	53.9	351	78.4	—	5.4	1.4	—
Healthy Choi... Food 2 Food 2 • CONAGRA BRANDS INC Healthy Choice Asian Stir Fry Steamer	21.7	73	5.7	3.1	1.5	1.5	8.8

P.F. Chang's Home Menu Crispy Sesame Chicken, Frozen Food, 18 Oz. vs Tony Chachere's Red Beans & Rice 7 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
P.F. Chang's... Food 1 Food 1 • CONAGRA BRANDS, INC P.F. Chang's Home Menu Crispy Sesame Chicken, Frozen Food, 18 Oz.	54.2	166	17.2	8.6	—	4.9	12.9
Tony Chacher... Food 2 Food 2 • TONY CHACHERE'S CREOLE FOODS OF OPELOUSAS INC. Tony Chachere's Red Beans & Rice 7 Oz	24.1	153	31.5	1.1	4.9	0.4	6.7

P.F. Chang's Home Menu Chicken Pad Thai Skillet Meal, Frozen Meal, 22 Oz. vs Near East Rice Curry 6.25 Z

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
P.F. Chang's... Food 1 Food 1 • CONAGRA BRANDS, INC P.F. Chang's Home Menu Chicken Pad Thai Skillet Meal, Frozen Meal, 22 Oz.	74.3	145	14.6	3.6	0.7	6.6	7.3
Near East Ri... Food 2 Food 2 • PEPSICO INC. Near East Rice Curry 6.25 Z	82.7	339	78.6	—	3.6	0.9	7.1

Old El Paso Microwavable Spicy Southwest Style Rice vs Wicked Kitchen Chicken And Shiitake Soy Yaki, 11 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • GENERAL MILLS SALES INC. Old El Paso Microwavable Spicy Southwest Style Rice	100.0	174	36.0	0.6	2.0	2.0	3.0
Wicked Kitch... Food 2 Food 2 • CONAGRA BRANDS INC Wicked Kitchen Chicken And Shiitake Soy Yaki, 11 Oz	94.3	117	17.2	3.5	0.7	2.4	6.6

Near East Pearled Cous Cous Roasted Garlic & Olive Oil 4.7 Ounce Paper Box vs Rice A Roni Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Pe... Food 1 Food 1 • PEPSICO INC. Near East Pearled Cous Cous Roasted Garlic & Olive Oil 4.7 Ounce Paper Box	77.1	354	73.4	0.7	2.6	2.1	12.4
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box	75.1	375	70.6	5.2	1.5	6.3	10.2

Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup vs Banquet Cheesy Rice With Chicken And Broccoli Lunch, 7 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Roni P... Food 1 Food 1 • PEPSICO INC. Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup	78.6	370	64.9	6.3	3.0	7.9	12.7
Banquet Chee... Food 2 Food 2 • CONAGRA BRANDS INC Banquet Cheesy Rice With Chicken And Broccoli Lunch, 7 Oz	49.5	96	14.1	2.0	1.5	2.3	4.0

Wicked Kitchen Moroccan Chicken And Couscous, 12.5 Oz vs P.F. Chang's Home Menu Crispy Sesame Chicken, Frozen Food, 18 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wicked Kitch... Food 1 Food 1 • CONAGRA BRANDS INC Wicked Kitchen Moroccan Chicken And Couscous, 12.5 Oz	66.8	93	11.3	1.4	1.7	2.5	6.5
P.F. Chang's... Food 2 Food 2 • CONAGRA BRANDS, INC P.F. Chang's Home Menu Crispy Sesame Chicken, Frozen Food, 18 Oz.	54.2	166	17.2	8.6	—	4.9	12.9

Neareast Whole Grain Blends Roasted Garlic 5.1 Ounce Paper Box vs Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Neareast Who... Food 1 Food 1 • PEPSICO INC. Neareast Whole Grain Blends Roasted Garlic 5.1 Ounce Paper Box	68.2	321	71.4	1.8	8.9	3.6	10.7
Near East Me... Food 2 Food 2 • PEPSICO INC. Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box	73.5	339	72.2	2.2	4.7	1.3	13.1

Tony Chachere's Gumbo Mix 8 Oz vs Near East Whole Grain Original Wheat Couscous 7.6 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tony Chacher... Food 1 Food 1 • TONY CHACHERE'S CREOLE FOODS OF OPELOUSAS INC. Tony Chachere's Gumbo Mix 8 Oz	5.6	68	14.7	0.7	0.6	0.2	1.7
Near East Wh... Food 2 Food 2 • PEPSICO INC. Near East Whole Grain Original Wheat Couscous 7.6 Ounce Paper Box	65.9	333	68.5	1.9	5.6	2.8	13.0

Rice A Roni Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box vs Rice A Roni Long Grain & Wild Rice 4.3 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box	75.1	375	70.6	5.2	1.5	6.3	10.2
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Long Grain & Wild Rice 4.3 Ounce Paper Box	79.7	346	75.5	3.2	2.8	1.2	9.8

Pf Changs White Rice, 16 Oz vs Sfs Minh Orange Chicken Stir Fry Kit 5 Count

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Wh... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs White Rice, 16 Oz	100.0	145	32.6	—	0.4	0.2	2.6
Sfs Minh Ora... Food 2 Food 2 • SCHWAN'S FOOD SERVICE INC Sfs Minh Orange Chicken Stir Fry Kit 5 Count	28.6	230	13.1	7.4	0.8	13.1	13.9

Rice A Roni Mexican Style 6.4 Ounce Paper Box vs Rice A Roni Chicken Flavor 6.9 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Mexican Style 6.4 Ounce Paper Box	76.1	339	73.2	5.4	3.6	1.8	10.7
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Chicken Flavor 6.9 Ounce Paper Box	77.2	332	72.8	2.1	2.5	1.0	9.6

Banquet Sweet And Sour Chicken Meal, 8 Oz vs Near East Whole Grain Original Wheat Couscous 7.6 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banquet Swee... Food 1 Food 1 • CONAGRA BRANDS INC Banquet Sweet And Sour Chicken Meal, 8 Oz	100.0	172	24.7	8.8	1.3	6.2	4.4
Near East Wh... Food 2 Food 2 • PEPSICO INC. Near East Whole Grain Original Wheat Couscous 7.6 Ounce Paper Box	65.9	333	68.5	1.9	5.6	2.8	13.0

Healthy Choice Simply Cafe Steamers Asian Kung Pao Chicken, 9.5 Oz vs Healthy Choice Beef And Broccoli, 11 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Simply Cafe Steamers Asian Kung Pao Chicken, 9.5 Oz	60.9	100	12.6	3.7	1.1	2.2	7.8
Healthy Choi... Food 2 Food 2 • CONAGRA BRANDS INC Healthy Choice Beef And Broccoli, 11 Oz	66.8	90	11.9	1.9	1.0	1.9	5.8

P.F. Chang's Home Menu Chicken Fried Rice Skillet Meal, Frozen Meal, 22 Oz. vs Near East Pearled Cous Cous Roasted Garlic & Olive Oil 4.7 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
P.F. Chang's... Food 1 Food 1 • CONAGRA BRANDS, INC P.F. Chang's Home Menu Chicken Fried Rice Skillet Meal, Frozen Meal, 22 Oz.	74.8	133	19.0	1.4	0.9	3.3	6.6
Near East Pe... Food 2 Food 2 • PEPSICO INC. Near East Pearled Cous Cous Roasted Garlic & Olive Oil 4.7 Ounce Paper Box	77.1	354	73.4	0.7	2.6	2.1	12.4

Near East Wild Mushroom & Herb Rice Pilaf Mix 6.3 Ounce Paper Box vs Pasta Roni Butter & Garlic 2.15 Ounce Plastic Cup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Wi... Food 1 Food 1 • PEPSICO INC. Near East Wild Mushroom & Herb Rice Pilaf Mix 6.3 Ounce Paper Box	82.5	352	77.5	1.1	2.3	1.3	9.4
Pasta Roni B... Food 2 Food 2 • PEPSICO INC. Pasta Roni Butter & Garlic 2.15 Ounce Plastic Cup	77.5	359	69.2	3.6	3.6	5.9	10.9

Rice A Roni Chicken Teriyaki 6.2 Ounce Paper Box vs Pf Changs Pepper Beef, 44 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Chicken Teriyaki 6.2 Ounce Paper Box	77.2	335	72.9	2.3	2.5	1.1	9.7
Pf Changs Pe... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Pepper Beef, 44 Oz	37.4	90	8.0	4.2	1.9	2.9	7.1

Pf Changs Sweet Sriracha Chicken, 44 Oz vs Near East Couscous Broccoli & Cheese Rice 5.4 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Sw... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Sweet Sriracha Chicken, 44 Oz	51.2	106	10.6	8.0	2.2	3.2	8.3
Near East Co... Food 2 Food 2 • PEPSICO INC. Near East Couscous Broccoli & Cheese Rice 5.4 Ounce Paper Box	72.6	339	71.3	2.1	4.5	1.5	13.4

Near East Whole Grain Blends Roasted Pecan & Garlic Brown Rice 5.4 Ounce Paper Box vs Near East Original Long Grain & Wild Rice Mix 6 Ounce Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Wh... Food 1 Food 1 • PEPSICO INC. Near East Whole Grain Blends Roasted Pecan & Garlic Brown Rice 5.4 Ounce Paper Box	64.1	372	65.4	2.5	6.1	9.9	10.2
Near East Or... Food 2 Food 2 • PEPSICO INC. Near East Original Long Grain & Wild Rice Mix 6 Ounce Box	82.4	339	76.8	—	1.8	0.9	8.9

Old El Paso Spanish Rice vs Sfs Minh Orange Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • GENERAL MILLS SALES INC. Old El Paso Spanish Rice	100.0	349	77.7	3.8	2.6	1.3	6.8
Sfs Minh Ora... Food 2 Food 2 • SCHWAN'S FOOD SERVICE INC Sfs Minh Orange Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn	32.9	161	16.1	8.0	0.9	5.4	13.4

Grain Based Products / Meals Comparisons For Diabetics