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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Rice A Roni Country Cheddar 6.3 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 Country Cheddar 6.3 Ounce Paper Box	73.2	375	68.5	3.6	1.2	7.8	8.5
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 Tony Chachere's Red Beans & Rice 7 Oz

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
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

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Eg... Food 1 Food 1 • INTERNATIONAL FOOD SOLUTIONS, INC. Vegetable Egg Roll	41.4	153	28.2	2.4	3.5	3.5	4.7
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

Pf Changs General Changs 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 Ge... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs General Changs Chicken, 22 Oz	57.0	112	11.2	5.8	1.9	4.5	6.7
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

Healthy Choice Cafe Steamers Sweet Spicy Orange Chicken, 9.5 Oz vs Banquet Sweet And Sour Chicken Meal, 8 Oz

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
Banquet Swee... Food 2 Food 2 • CONAGRA BRANDS INC Banquet Sweet And Sour Chicken Meal, 8 Oz	100.0	172	24.7	8.8	1.3	6.2	4.4

Rice A Roni Country Cheddar 6.3 Ounce Paper Box vs Wicked Kitchen Chicken And Shiitake Soy Yaki, 11 Oz

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

Pf Changs Garlic Chicken Dinner, 22 Oz vs Healthy Choice Cafe Steamers Sweet And Sour Chicken, 10 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Ga... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Garlic Chicken Dinner, 22 Oz	90.3	125	16.4	3.9	1.6	3.2	7.1
Healthy Choi... Food 2 Food 2 • 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 Chicken & Garlic Flavor 5.9 Ounce Box vs Near East Couscous Mix Original Plain 10 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Chicken & Garlic Flavor 5.9 Ounce Box	77.9	334	73.5	2.7	2.5	0.9	9.4
Near East Co... Food 2 Food 2 • PEPSICO INC. Near East Couscous Mix Original Plain 10 Ounce Paper Box	77.0	360	74.6	—	3.9	1.1	12.9

Rice A Roni Family Size Beef 13.6 Ounce Paper Box vs The Good Table Frzr To Plate Pasta Sauce Teriyaki

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Family Size Beef 13.6 Ounce Paper Box	76.5	331	72.5	3.4	2.6	1.0	10.2
The Good Tab... Food 2 Food 2 • 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

Banquet Sweet And Sour Chicken Meal, 8 Oz vs Near East Mediterranean Curry Couscous Mix 5.7 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 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

Near East Original Couscous Mix 2.25 Pound Paper Box vs Pf Changs Kung Pao Chicken, 22 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Or... Food 1 Food 1 • PEPSICO INC. Near East Original Couscous Mix 2.25 Pound Paper Box	77.0	360	74.6	—	3.9	1.1	12.9
Pf Changs Ku... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Kung Pao Chicken, 22 Oz	27.6	70	5.7	3.3	1.0	2.7	6.0

Banquet Homestyle Bakes Creamy Turkey, 25.7 Oz vs Rice A Roni Family Size Rice Pilaf 14.4 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banquet Home... Food 1 Food 1 • CONAGRA BRANDS INC Banquet Homestyle Bakes Creamy Turkey, 25.7 Oz	64.7	157	18.2	2.0	1.5	6.6	5.6
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 Whole Grain Blends Brown Rice Pilaf 6.17 Ounce Paper Box vs Pf Changs Sesame 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 Brown Rice Pilaf 6.17 Ounce Paper Box	76.2	342	73.2	1.5	3.6	2.4	9.4
Pf Changs Se... Food 2 Food 2 • 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 Cheddar Broccoli 2.11 Ounce Plastic Cup vs Tony Chachere's Red Beans & Rice 7 Oz

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

Pasta Roni Parmesan Cheese 10.2 Ounce Paper Box vs P.F. Chang's Home Menu Brown Rice, Frozen Sides, 16 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Roni P... Food 1 Food 1 • PEPSICO INC. Pasta Roni Parmesan Cheese 10.2 Ounce Paper Box	67.5	357	65.1	4.4	2.8	6.1	12.3
P.F. Chang's... Food 2 Food 2 • CONAGRA BRANDS, INC P.F. Chang's Home Menu Brown Rice, Frozen Sides, 16 Oz.	100.0	150	30.8	—	1.8	1.1	3.5

Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 Ounce Paper Box vs Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous 5.8 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 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

Wg Macaroni & Cheese Pouch vs Rice A Roni Chicken Fajita 5.6 Ounce Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wg Macaroni ... Food 1 Food 1 • EAST SIDE ENTREES Wg Macaroni & Cheese Pouch	50.3	171	16.5	3.5	1.2	7.1	10.0
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

Near East Garlic & Herb Rice Pilaf Mix 6.3 Ounce Paper Box vs Bty Crk Sdnly Grain Sld Sd Dsh Kit Hrvst

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Ga... Food 1 Food 1 • 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
Bty Crk Sdnl... Food 2 Food 2 • GENERAL MILLS SALES INC. Bty Crk Sdnly Grain Sld Sd Dsh Kit Hrvst	56.6	386	72.7	20.5	6.8	6.8	6.8

Rice A Roni Family Size Beef 13.6 Ounce Paper Box vs Near East Original Couscous Mix 2.25 Pound Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Family Size Beef 13.6 Ounce Paper Box	76.5	331	72.5	3.4	2.6	1.0	10.2
Near East Or... Food 2 Food 2 • PEPSICO INC. Near East Original Couscous Mix 2.25 Pound Paper Box	77.0	360	74.6	—	3.9	1.1	12.9

Wicked Kitchen Chicken And Shiitake Soy Yaki, 11 Oz vs Chicken Teriyaki, 80 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wicked Kitch... Food 1 Food 1 • 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
Chicken Teri... Food 2 Food 2 • CONAGRA BRANDS INC Chicken Teriyaki, 80 Oz	49.0	97	12.3	9.3	1.3	1.1	9.7

Grain Based Products / Meals Comparisons For Diabetics