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

Chicken Egg Roll vs Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • INTERNATIONAL FOOD SOLUTIONS, INC. Chicken Egg Roll	29.9	140	20.0	3.0	2.0	3.0	10.0
Pasta Roni P... Food 2 Food 2 • 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

The Good Table Frzr To Plate Rice Sauce Sthwstrn vs Neareast Whole Grain Blends Roasted Garlic 5.1 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Good Tab... Food 1 Food 1 • GENERAL MILLS SALES INC. The Good Table Frzr To Plate Rice Sauce Sthwstrn	47.4	240	52.0	2.0	4.0	1.0	6.0
Neareast Who... Food 2 Food 2 • 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

Rice A Roni Whole Grain Blends Spanish 4.6 Ounce Paper Box vs Rice A Roni Herb & Butter 7.2 Ounce Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Whole Grain Blends Spanish 4.6 Ounce Paper Box	73.9	334	72.2	7.1	4.7	2.7	8.8
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Herb & Butter 7.2 Ounce Box	79.9	347	75.0	2.3	2.2	2.1	8.4

Rice A Roni Lower Sodium Chicken 6.9 Ounce Paper Box vs Rice A Roni Rustic Recipes Long Grain & Wild Rice 4.2 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Lower Sodium Chicken 6.9 Ounce Paper Box	77.3	333	72.7	1.4	2.2	1.2	9.7
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Rustic Recipes Long Grain & Wild Rice 4.2 Ounce Paper Box	81.3	345	76.5	0.7	2.5	1.0	9.0

Near East Whole Grain Blends Chicken & Herb Rice 5.7 Ounce Paper Box vs Pf Changs Orange Chicken, 36 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Wh... Food 1 Food 1 • PEPSICO INC. Near East Whole Grain Blends Chicken & Herb Rice 5.7 Ounce Paper Box	71.6	334	72.3	2.8	6.8	2.6	9.8
Pf Changs Or... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Orange Chicken, 36 Oz	92.2	139	17.7	11.2	1.7	4.4	6.5

Rice A Roni Creamy Four Cheese 6.4 Ounce Paper Box vs Sfs Minh Orange Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Creamy Four Cheese 6.4 Ounce Paper Box	69.5	373	66.2	4.6	2.1	8.2	10.1
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

Rice A Roni Chicken Flavor 6.9 Ounce Paper Box vs Rice A Roni Creamy Four Cheese 2.25 Ounce Cup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • 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
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Creamy Four Cheese 2.25 Ounce Cup	81.4	379	67.3	4.8	1.6	8.7	9.2

Near East Pearled Couscous Garlic & Herb 5 Ounce Paper Box vs Healthy Choice Cafe Steamers Cajun Chicken Shrimp, 9.9 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Pe... Food 1 Food 1 • PEPSICO INC. Near East Pearled Couscous Garlic & Herb 5 Ounce Paper Box	72.8	351	72.6	2.5	5.5	2.4	13.9
Healthy Choi... Food 2 Food 2 • CONAGRA BRANDS INC Healthy Choice Cafe Steamers Cajun Chicken Shrimp, 9.9 Oz	63.1	79	12.5	1.1	1.1	0.9	5.4

Pf Changs Chicken Fried Rice, 36 Oz vs Pasta Roni Angel Hair Pasta With Herbs 9.6 Ounce Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Ch... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Chicken Fried Rice, 36 Oz	74.9	133	19.0	1.4	0.9	3.3	6.2
Pasta Roni A... Food 2 Food 2 • PEPSICO INC. Pasta Roni Angel Hair Pasta With Herbs 9.6 Ounce Box	70.2	344	67.6	3.6	3.0	3.7	12.1

Near East Couscous Tomato Lentil 6.1 Ounce Paper Box vs Glazed Chicken, 76 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Co... Food 1 Food 1 • PEPSICO INC. Near East Couscous Tomato Lentil 6.1 Ounce Paper Box	72.1	337	71.4	3.2	5.1	1.2	13.7
Glazed Chick... Food 2 Food 2 • CONAGRA BRANDS INC Glazed Chicken, 76 Oz	11.7	77	5.6	0.7	1.4	1.8	10.6

Healthy Choice Simply Steamers Frozen Dinner, Chicken Fried Rice, 10 Ounce vs Rice A Roni Chicken Fajita 5.6 Ounce Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Simply Steamers Frozen Dinner, Chicken Fried Rice, 10 Ounce	70.8	106	14.1	2.8	1.4	2.1	7.4
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Chicken Fajita 5.6 Ounce Box	76.4	321	73.2	3.6	3.6	1.8	8.9

Rice A Roni Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box vs Rice A Roni Family Size Rice Pilaf 14.4 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 Family Size Rice Pilaf 14.4 Ounce Paper Box	78.8	339	74.0	1.0	2.2	1.1	9.6

Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 Ounce Paper Box vs Near East Garlic & Herb Rice Pilaf Mix 6.3 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Co... Food 1 Food 1 • PEPSICO INC. Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 Ounce Paper Box	73.0	338	71.4	0.8	4.3	1.2	13.7
Near East Ga... Food 2 Food 2 • PEPSICO INC. Near East Garlic & Herb Rice Pilaf Mix 6.3 Ounce Paper Box	82.5	353	77.3	0.8	2.1	1.6	8.9

Healthy Choice Pineapple Chicken vs Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Pineapple Chicken	72.9	111	17.9	7.1	5.4	1.5	6.1
Near East Co... Food 2 Food 2 • PEPSICO INC. Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 Ounce Paper Box	73.0	338	71.4	0.8	4.3	1.2	13.7

Rice A Roni Creamy Four Cheese 6.4 Ounce Paper Box vs Near East Whole Grain Blends Roasted Pecan & Garlic Brown Rice 5.4 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Creamy Four Cheese 6.4 Ounce Paper Box	69.5	373	66.2	4.6	2.1	8.2	10.1
Near East Wh... Food 2 Food 2 • 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

Healthy Choice Cafe Steamers Cajun Chicken Shrimp, 9.9 Oz vs Near East Whole Grain Blends Brown Rice Pilaf 6.17 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Cafe Steamers Cajun Chicken Shrimp, 9.9 Oz	63.1	79	12.5	1.1	1.1	0.9	5.4
Near East Wh... Food 2 Food 2 • PEPSICO INC. Near East Whole Grain Blends Brown Rice Pilaf 6.17 Ounce Paper Box	76.2	342	73.2	1.5	3.6	2.4	9.4

Near East Pearled Couscous Garlic & Herb 5 Ounce Paper Box vs Near East Herbed Chicken Couscous Mix 5.7 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Pe... Food 1 Food 1 • PEPSICO INC. Near East Pearled Couscous Garlic & Herb 5 Ounce Paper Box	72.8	351	72.6	2.5	5.5	2.4	13.9
Near East He... Food 2 Food 2 • PEPSICO INC. Near East Herbed Chicken Couscous Mix 5.7 Ounce Paper Box	73.6	339	72.0	1.1	4.4	1.2	13.3

Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box vs Rice A Roni Red Bean & Rice 5 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Me... Food 1 Food 1 • 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
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Red Bean & Rice 5 Ounce Paper Box	71.7	337	73.5	4.0	7.8	1.5	11.5

Sfs Mihn Gen Tso Chic Stir Fry Kit Net Wt 42.00 Lb 12 Ct Cn vs Rice A Roni Cheddar Broccoli 2.11 Ounce Plastic Cup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sfs Mihn Gen... Food 1 Food 1 • SCHWAN'S FOOD SERVICE INC Sfs Mihn Gen Tso Chic Stir Fry Kit Net Wt 42.00 Lb 12 Ct Cn	30.9	170	15.2	8.0	0.9	5.4	13.4
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Cheddar Broccoli 2.11 Ounce Plastic Cup	77.8	375	68.6	4.2	1.8	7.7	9.1

Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box vs Rice A Roni Rustic Recipes Long Grain & Wild Rice 4.2 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Me... Food 1 Food 1 • 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
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Rustic Recipes Long Grain & Wild Rice 4.2 Ounce Paper Box	81.3	345	76.5	0.7	2.5	1.0	9.0

Grain Based Products / Meals Comparisons For Diabetics