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.

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Healthy Choice Cafe Steamers Frozen Dinner, Pineapple Chicken, 9.9 Ounce, 9.9 Oz vs Rice A Roni Chickenand Broccoli 4.9 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Cafe Steamers Frozen Dinner, Pineapple Chicken, 9.9 Ounce, 9.9 Oz	82.7	104	16.1	5.4	1.1	1.6	5.7
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Chickenand Broccoli 4.9 Ounce Paper Box	75.0	331	71.6	2.8	3.1	1.0	10.2

Old El Paso Spanish Rice vs Old El Paso Cilantro Lime Rice

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
Old El Paso ... Food 2 Food 2 • GENERAL MILLS SALES INC. Old El Paso Cilantro Lime Rice	71.9	345	76.2	1.0	1.7	1.3	7.3

Sfs Minh Orange Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs Rice A Roni Lower Sodium Chicken 6.9 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sfs Minh Ora... Food 1 Food 1 • 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 ... Food 2 Food 2 • 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 Cheddar Broccoli Flavor 6.5 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 Cheddar Broccoli Flavor 6.5 Ounce Paper Box	69.1	372	66.2	4.5	2.4	7.7	10.5
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

Pf Changs Kung Pao Chicken, 22 Oz vs Rice A Roni Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Ku... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Kung Pao Chicken, 22 Oz	27.6	70	5.7	3.3	1.0	2.7	6.0
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

Near East Couscous Tomato Lentil 6.1 Ounce Paper Box vs Chicken Helper Sweet & Sour Chicken Dry Dinner Mix

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
Chicken Help... Food 2 Food 2 • GENERAL MILLS SALES INC. Chicken Helper Sweet & Sour Chicken Dry Dinner Mix	92.9	362	82.8	24.1	1.7	0.9	5.2

Sfs Minh S/S Chicken Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs Rice A Roni Beef Flavored Rice 6.8 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sfs Minh S/S... Food 1 Food 1 • SCHWAN'S FOOD SERVICE INC Sfs Minh S/S Chicken Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn	30.9	161	15.2	8.0	0.9	5.4	13.4
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Beef Flavored Rice 6.8 Ounce Paper Box	76.5	331	72.5	3.4	2.6	1.0	10.2

Healthy Choice Simply Steamers Frozen Dinner, Chicken Fried Rice, 10 Ounce vs Healthy Choice Simply Cafe Steamers Beef And Broccoli, 10 Oz

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
Healthy Choi... Food 2 Food 2 • CONAGRA BRANDS INC Healthy Choice Simply Cafe Steamers Beef And Broccoli, 10 Oz	70.8	95	13.8	2.1	1.1	1.8	5.7

Rice A Roni Stir Fried Rice 6.2 Ounce Paper Box vs Wicked Kitchen Moroccan Chicken And Couscous, 12.5 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Stir Fried Rice 6.2 Ounce Paper Box	76.6	330	72.2	5.2	2.4	0.9	9.5
Wicked Kitch... Food 2 Food 2 • 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

Near East Whole Grain Blends Brown Rice Pilaf 6.17 Ounce Paper Box vs Rice A Roni Chicken Teriyaki 6.2 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Wh... Food 1 Food 1 • 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
Rice A Roni ... Food 2 Food 2 • 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

Near East Pearled Cous Cous Roasted Garlic & Olive Oil 4.7 Ounce Paper Box vs Healthy Choice Roasted Sesame Chicken Complete Meal, 11.8 Oz

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
Healthy Choi... Food 2 Food 2 • CONAGRA BRANDS INC Healthy Choice Roasted Sesame Chicken Complete Meal, 11.8 Oz	100.0	123	18.9	6.3	2.4	3.0	4.8

Pasta Roni Butter & Garlic 2.15 Ounce Plastic Cup vs Near East Herb 1.6 Lb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Roni B... Food 1 Food 1 • PEPSICO INC. Pasta Roni Butter & Garlic 2.15 Ounce Plastic Cup	77.5	359	69.2	3.6	3.6	5.9	10.9
Near East H... Food 2 Food 2 • PEPSICO INC. Near East Herb 1.6 Lb	80.4	339	76.8	1.8	3.6	0.9	8.9

Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 Ounce Paper Box vs Healhty Choice Cheesy Chicken And Rice Bake, 8.6 Oz

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
Healhty Choi... Food 2 Food 2 • CONAGRA BRANDS INC Healhty Choice Cheesy Chicken And Rice Bake, 8.6 Oz	53.3	91	11.9	0.8	0.8	2.1	6.2

Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup vs Near East Pearled Cous Cous Roasted Garlic & Olive Oil 4.7 Ounce Paper Box

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
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

Healthy Choice Asian Potstickers, 9.9 Oz vs Rice A Roni Herb & Butter 7.2 Ounce Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Asian Potstickers, 9.9 Oz	100.0	121	25.0	6.8	1.1	1.1	2.5
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

Healthy Choice Cafe Steamers Sweet Spicy Orange Chicken, 9.5 Oz vs Near East Sesame Ginger Rice Mix 5.2 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Cafe Steamers Sweet Spicy Orange Chicken, 9.5 Oz	72.7	104	15.2	4.8	1.5	1.9	6.7
Near East Se... Food 2 Food 2 • PEPSICO INC. Near East Sesame Ginger Rice Mix 5.2 Ounce Paper Box	100.0	357	78.6	8.6	1.4	2.1	7.1

Near East Original Long Grain & Wild Rice Mix 6 Ounce Box vs Rice A Roni Whole Grain Blends Spanish 4.6 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Or... Food 1 Food 1 • PEPSICO INC. Near East Original Long Grain & Wild Rice Mix 6 Ounce Box	82.4	339	76.8	—	1.8	0.9	8.9
Rice A Roni ... Food 2 Food 2 • 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

Tony Chachere's Red Beans & Rice 7 Oz vs Vegetable Egg Roll

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 Red Beans & Rice 7 Oz	24.1	153	31.5	1.1	4.9	0.4	6.7
Vegetable Eg... Food 2 Food 2 • INTERNATIONAL FOOD SOLUTIONS, INC. Vegetable Egg Roll	41.4	153	28.2	2.4	3.5	3.5	4.7

Banquet Basic Asian Style Rice Bowl, 7.25 Oz vs Healthy Choice Cafe Steamers Cajun Chicken Shrimp, 9.9 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banquet Basi... Food 1 Food 1 • CONAGRA BRANDS INC Banquet Basic Asian Style Rice Bowl, 7.25 Oz	49.0	117	13.6	3.4	1.5	4.9	4.9
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

Near East Rice Pilaf Spanish Rice 6.75 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
Near East Ri... Food 1 Food 1 • PEPSICO INC. Near East Rice Pilaf Spanish Rice 6.75 Ounce Paper Box.	100.0	343	78.6	1.4	2.9	0.7	7.1
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

Grain Based Products / Meals Comparisons For Diabetics