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

Near East Couscous Broccoli & Cheese Rice 5.4 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 Co... Food 1 Food 1 • 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
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

Cheesy Taco Hamburger Helper Twin Pack vs Pf Changs Chicken Fried Rice, 36 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheesy Taco ... Food 1 Food 1 • GENERAL MILLS SALES INC. Cheesy Taco Hamburger Helper Twin Pack	35.5	321	67.9	3.6	3.6	—	7.1
Pf Changs Ch... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Chicken Fried Rice, 36 Oz	74.9	133	19.0	1.4	0.9	3.3	6.2

Rice A Roni Long Grain & Wild Rice 4.3 Ounce Paper Box vs Healthy Choice Cafe Steamers Cajun Chicken Shrimp, 9.9 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • 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
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

Tony Chachere's Red Beans & Rice 7 Oz vs Rice A Roni Whole Grain Blends Spanish 4.6 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 Red Beans & Rice 7 Oz	24.1	153	31.5	1.1	4.9	0.4	6.7
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

Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous 5.8 Ounce Paper Box vs Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Wh... Food 1 Food 1 • PEPSICO INC. Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous 5.8 Ounce Paper Box	64.0	366	67.9	2.8	8.7	4.4	13.9
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

Healthy Choice Cafe Steamers Sweet Spicy Orange Chicken, 9.5 Oz vs Pasta Roni Angel Hair Pasta With Herbs 9.6 Ounce 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
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

Old El Paso Cheesy Mexican Rice vs Sweet & Sour Chicken, 72 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • GENERAL MILLS SALES INC. Old El Paso Cheesy Mexican Rice	100.0	353	78.9	2.9	2.1	1.3	6.5
Sweet & Sour... Food 2 Food 2 • CONAGRA BRANDS INC Sweet & Sour Chicken, 72 Oz	73.2	85	14.4	11.6	1.4	0.4	5.6

Sfs Minh Teriyaki Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs P.F. Chang's Home Menu Crispy Sesame Chicken, Frozen Food, 18 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sfs Minh Ter... Food 1 Food 1 • SCHWAN'S FOOD SERVICE INC Sfs Minh Teriyaki Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn	13.4	139	10.1	8.9	1.3	4.4	16.5
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

Old El Paso Spanish Rice vs Rice A Roni Long Grain & Wild Rice 4.3 Ounce Paper Box

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
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

Near East Garlic & Herb Long Grain & Wild Rice Mix 5.9 Ounce Paper Box vs Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Ga... Food 1 Food 1 • PEPSICO INC. Near East Garlic & Herb Long Grain & Wild Rice Mix 5.9 Ounce Paper Box	81.6	350	77.0	1.1	2.7	1.3	9.2
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup	77.2	338	72.4	2.4	2.0	2.0	9.0

Pasta Roni Butter & Garlic 2.15 Ounce Plastic Cup vs Wicked Kitchen Chicken And Shiitake Soy Yaki, 11 Oz

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
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 Falafel 6 Z vs Healthy Choice Cafe Steamers Sweet Spicy Orange Chicken, 9.5 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East F... Food 1 Food 1 • PEPSICO INC. Near East Falafel 6 Z	24.4	294	52.9	8.8	14.7	2.9	29.4
Healthy Choi... Food 2 Food 2 • 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

Rice A Roni Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box vs Marie Callenders Comfort Bakes Chicken And Rice, 10 Oz

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
Marie Callen... Food 2 Food 2 • CONAGRA BRANDS INC Marie Callenders Comfort Bakes Chicken And Rice, 10 Oz	59.0	99	11.3	0.7	0.7	2.8	6.7

Near East Whole Grain Blends Chicken & Herb Rice 5.7 Ounce Paper Box vs Pf Changs Mongolian Style Chicken, 22 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 Mo... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Mongolian Style Chicken, 22 Oz	65.1	99	12.5	7.4	1.9	2.9	5.5

Sfs Minh Whole Grain Vegetable Fried Rice Net Wt 30.98 Lbs 6 Ct vs Cheesy Taco Hamburger Helper Twin Pack

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sfs Minh Who... Food 1 Food 1 • SCHWAN'S FOOD SERVICE INC Sfs Minh Whole Grain Vegetable Fried Rice Net Wt 30.98 Lbs 6 Ct	98.9	162	32.3	1.8	2.4	1.5	3.6
Cheesy Taco ... Food 2 Food 2 • GENERAL MILLS SALES INC. Cheesy Taco Hamburger Helper Twin Pack	35.5	321	67.9	3.6	3.6	—	7.1

Healthy Choice Asian Potstickers, 9.9 Oz vs Healthy Choice Cafe Steamers Sweet Spicy Orange Chicken, 9.5 Oz

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
Healthy Choi... Food 2 Food 2 • 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

Rice A Roni Creamy Four Cheese 6.4 Ounce Paper Box vs Marie Callenders Cheesy Chicken And Rice Dinners, 13 Oz

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
Marie Callen... Food 2 Food 2 • CONAGRA BRANDS INC Marie Callenders Cheesy Chicken And Rice Dinners, 13 Oz	98.1	117	14.6	1.4	1.1	3.8	6.0

P.F. Chang's Home Menu General Chang's Crispy Chicken, Frozen Food, 18 Oz. vs Near East Herb 1.6 Lb

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 General Chang's Crispy Chicken, Frozen Food, 18 Oz.	55.9	190	17.8	9.2	—	7.4	12.9
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

Chicken Egg Roll vs Near East Rice Pilaf Lentil 6.75 Ounce Paper Box

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
Near East Ri... Food 2 Food 2 • PEPSICO INC. Near East Rice Pilaf Lentil 6.75 Ounce Paper Box	53.7	321	64.3	5.4	14.3	0.9	19.6

Healthy Choice Caf Steamers Sweet Sesame Chicken, Frozen Meal, 9.75 Oz. Bowl vs Old El Paso Cheesy Mexican Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS, INC Healthy Choice Caf Steamers Sweet Sesame Chicken, Frozen Meal, 9.75 Oz. Bowl	78.7	109	15.6	4.7	1.1	2.2	5.8
Old El Paso ... Food 2 Food 2 • GENERAL MILLS SALES INC. Old El Paso Cheesy Mexican Rice	100.0	353	78.9	2.9	2.1	1.3	6.5

Grain Based Products / Meals Comparisons For Diabetics