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 Falafel 6 Z vs Healthy Choice Asian Potstickers, 9.9 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 Asian Potstickers, 9.9 Oz	100.0	121	25.0	6.8	1.1	1.1	2.5

Rice A Roni Creamy Four Cheese 6.4 Ounce Paper Box vs Near East Toasted Almond Rice Pilaf 6.6 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 To... Food 2 Food 2 • PEPSICO INC. Near East Toasted Almond Rice Pilaf 6.6 Ounce Paper Box	74.0	357	71.4	1.8	3.6	5.4	8.9

Cheesy Fajita Hamburger Helper vs Near East Couscous Broccoli & Cheese Rice 5.4 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheesy Fajit... Food 1 Food 1 • GENERAL MILLS SALES INC. Cheesy Fajita Hamburger Helper	45.0	343	73.9	4.2	2.3	1.9	7.6
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

Rice A Roni Long Grain & Wild Rice 4.3 Ounce Paper Box vs Pf Changs Sweet Sriracha Chicken, 44 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
Pf Changs Sw... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Sweet Sriracha Chicken, 44 Oz	51.2	106	10.6	8.0	2.2	3.2	8.3

Pf Changs Sesame Chicken, 22 Oz vs Rice A Roni Country Cheddar 6.3 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Se... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Sesame Chicken, 22 Oz	23.7	80	5.9	3.1	1.7	3.5	6.2
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Country Cheddar 6.3 Ounce Paper Box	73.2	375	68.5	3.6	1.2	7.8	8.5

Rice A Roni Creamy Four Cheese 2.25 Ounce Cup vs Rice A Roni Whole Grain Blnd Roasted Garlic Italiano 4.0 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 2.25 Ounce Cup	81.4	379	67.3	4.8	1.6	8.7	9.2
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Whole Grain Blnd Roasted Garlic Italiano 4.0 Ounce Paper Box	73.8	375	73.2	1.8	5.4	4.5	10.7

Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup vs Rice A Roni Creamy Four Cheese 6.4 Ounce Paper Box

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

Rice A Roni Lower Sodium Chicken 6.9 Ounce Paper Box vs Pf Changs Mongolian Style Chicken, 22 Oz

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
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 Orange Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs Old El Paso Microwavable Spicy Southwest Style Rice

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
Old El Paso ... Food 2 Food 2 • 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

Healthy Choice Cafe Steamers Sweet And Sour Chicken, 10 Oz vs Rice A Roni Family Size Rice Pilaf 14.4 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 And Sour Chicken, 10 Oz	100.0	138	22.3	7.8	1.1	3.2	4.2
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

The Good Table Frzr To Plate Pasta Sauce Teriyaki vs Near East Herb 1.6 Lb

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 Pasta Sauce Teriyaki	63.1	306	67.4	18.4	2.0	2.0	6.1
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

Healthy Choice Pineapple Chicken vs Pf Changs White Rice, 16 Oz

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
Pf Changs Wh... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs White Rice, 16 Oz	100.0	145	32.6	—	0.4	0.2	2.6

Sfs Minh Whole Grain Vegetable Fried Rice Net Wt 30.98 Lbs 6 Ct vs Rice A Roni Cheddar Broccoli Flavor 6.5 Ounce Paper Box

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
Rice A Roni ... Food 2 Food 2 • 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

Bty Crk Sdnly Grain Sld Sd Dsh Kit Sthwst vs Old El Paso Microwavable Mexican Style Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bty Crk Sdnl... Food 1 Food 1 • GENERAL MILLS SALES INC. Bty Crk Sdnly Grain Sld Sd Dsh Kit Sthwst	48.7	359	71.8	7.7	7.7	3.9	10.3
Old El Paso ... Food 2 Food 2 • GENERAL MILLS SALES INC. Old El Paso Microwavable Mexican Style Rice	100.0	190	38.0	1.0	3.0	2.5	4.0

Healthy Choice Caf Steamers General Tso's Spicy Chicken, Frozen Meal, 10.3 Oz. Bowl vs Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous 5.8 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS, INC Healthy Choice Caf Steamers General Tso's Spicy Chicken, Frozen Meal, 10.3 Oz. Bowl	87.1	99	16.1	3.8	1.0	1.2	5.5
Near East Wh... Food 2 Food 2 • 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

Marie Callenders Cheesy Chicken And Rice Dinners, 13 Oz vs Old El Paso Microwavable Mexican Style Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marie Callen... Food 1 Food 1 • 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
Old El Paso ... Food 2 Food 2 • GENERAL MILLS SALES INC. Old El Paso Microwavable Mexican Style Rice	100.0	190	38.0	1.0	3.0	2.5	4.0

Healthy Choice Cafe Steamers Sweet And Sour Chicken, 10 Oz vs Pf Changs Sweet Sriracha Chicken, 44 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Cafe Steamers Sweet And Sour Chicken, 10 Oz	100.0	138	22.3	7.8	1.1	3.2	4.2
Pf Changs Sw... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Sweet Sriracha Chicken, 44 Oz	51.2	106	10.6	8.0	2.2	3.2	8.3

Healthy Choice Beef And Broccoli, 11 Oz vs Pf Changs Orange Chicken, 36 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Beef And Broccoli, 11 Oz	66.8	90	11.9	1.9	1.0	1.9	5.8
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

Banquet Sweet And Sour Chicken Meal, 8 Oz vs Near East Roasted Chicken & Garlic Rice Pilaf 6.3 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 Ro... Food 2 Food 2 • PEPSICO INC. Near East Roasted Chicken & Garlic Rice Pilaf 6.3 Ounce Paper Box	82.6	355	77.5	1.1	2.2	1.6	9.1

Near East Whole Grain Original Wheat Couscous 7.6 Ounce Paper Box vs Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Wh... Food 1 Food 1 • 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
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

Grain Based Products / Meals Comparisons For Diabetics