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

P.F. Chang's Home Menu Brown Rice, Frozen Sides, 16 Oz. vs Tony Chachere's Jambalaya Mix 8 Oz.

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 Brown Rice, Frozen Sides, 16 Oz.	100.0	150	30.8	—	1.8	1.1	3.5
Tony Chacher... Food 2 Food 2 • TONY CHACHERE'S CREOLE FOODS OF OPELOUSAS INC. Tony Chachere's Jambalaya Mix 8 Oz.	21.7	135	29.0	0.8	1.0	0.5	3.2

Healthy Choice Cafe Steamers Cajun Chicken Shrimp, 9.9 Oz vs Healthy Choice Roasted Sesame Chicken Complete Meal, 11.8 Oz

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
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

Rice A Roni Chicken & Mushroom 5.0 Ounce Paper Box. vs Near East Rice Curry 6.25 Z

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Chicken & Mushroom 5.0 Ounce Paper Box.	75.5	334	71.2	2.3	2.3	1.8	9.6
Near East Ri... Food 2 Food 2 • PEPSICO INC. Near East Rice Curry 6.25 Z	82.7	339	78.6	—	3.6	0.9	7.1

Rice A Roni Long Grain & Wild Rice 4.3 Ounce Paper Box vs Near East Rice Curry 6.25 Z

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
Near East Ri... Food 2 Food 2 • PEPSICO INC. Near East Rice Curry 6.25 Z	82.7	339	78.6	—	3.6	0.9	7.1

Rice A Roni Cheddar Broccoli 2.11 Ounce Plastic Cup vs Pasta Roni Parmesan Cheese 10.2 Ounce Paper Box

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
Pasta Roni P... Food 2 Food 2 • PEPSICO INC. Pasta Roni Parmesan Cheese 10.2 Ounce Paper Box	67.5	357	65.1	4.4	2.8	6.1	12.3

Rice A Roni Lower Sodium Chicken 6.9 Ounce Paper Box vs Healhty Choice Cheesy Chicken And Rice Bake, 8.6 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
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

Marie Callenders Comfort Bakes Chicken And Rice, 10 Oz vs Near East Whole Grain Blends Roasted Pecan & Garlic Brown Rice 5.4 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marie Callen... Food 1 Food 1 • 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 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

Marie Callender's New Orleans Style Chicken Alfredo Bowl, Frozen Meal, 11 Oz vs Cheesy Fajita Hamburger Helper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marie Callen... Food 1 Food 1 • CONAGRA BRANDS, INC Marie Callender's New Orleans Style Chicken Alfredo Bowl, Frozen Meal, 11 Oz	79.8	135	14.1	1.9	1.0	5.1	8.3
Cheesy Fajit... Food 2 Food 2 • GENERAL MILLS SALES INC. Cheesy Fajita Hamburger Helper	45.0	343	73.9	4.2	2.3	1.9	7.6

Tony Chachere's Gumbo Mix 8 Oz vs Near East Couscous Tomato Lentil 6.1 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 Gumbo Mix 8 Oz	5.6	68	14.7	0.7	0.6	0.2	1.7
Near East Co... Food 2 Food 2 • 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

Marie Callenders Cheesy Chicken And Rice Dinners, 13 Oz vs Marie Callender's New Orleans Style Chicken Alfredo Bowl, Frozen Meal, 11 Oz

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
Marie Callen... Food 2 Food 2 • CONAGRA BRANDS, INC Marie Callender's New Orleans Style Chicken Alfredo Bowl, Frozen Meal, 11 Oz	79.8	135	14.1	1.9	1.0	5.1	8.3

Old El Paso Cilantro Lime Rice vs Healthy Choice Caf Steamers General Tso's Spicy Chicken, Frozen Meal, 10.3 Oz. Bowl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • GENERAL MILLS SALES INC. Old El Paso Cilantro Lime Rice	71.9	345	76.2	1.0	1.7	1.3	7.3
Healthy Choi... Food 2 Food 2 • 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

Sfs Minh Orange Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs Rice A Roni Stir Fried Rice 6.2 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 Stir Fried Rice 6.2 Ounce Paper Box	76.6	330	72.2	5.2	2.4	0.9	9.5

Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup vs Pasta Roni Parmesan Cheese 10.2 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
Pasta Roni P... Food 2 Food 2 • 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 Home Menu Signature Rice, 16 Oz, 16 Oz vs Healthy Choice Roasted Sesame Chicken Complete Meal, 11.8 Oz

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 Signature Rice, 16 Oz, 16 Oz	100.0	128	26.9	0.9	1.3	0.9	3.1
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

Wicked Kitchen Moroccan Chicken And Couscous, 12.5 Oz vs Rice A Roni Whole Grain Blnd Roasted Garlic Italiano 4.0 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wicked Kitch... Food 1 Food 1 • 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
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

Near East Whole Grain Blends Chicken & Herb Rice 5.7 Ounce Paper Box vs Near East Toasted Almond Rice Pilaf 6.6 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 Chicken & Herb Rice 5.7 Ounce Paper Box	71.6	334	72.3	2.8	6.8	2.6	9.8
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

Rice A Roni Chicken Flavor 6.9 Ounce Paper Box vs Healthy Choice Caf Steamers General Tso's Spicy Chicken, Frozen Meal, 10.3 Oz. Bowl

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
Healthy Choi... Food 2 Food 2 • 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

P.F. Chang's Home Menu Brown Rice, Frozen Sides, 16 Oz. vs Rice A Roni Family Size Rice Pilaf 14.4 Ounce Paper Box

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 Brown Rice, Frozen Sides, 16 Oz.	100.0	150	30.8	—	1.8	1.1	3.5
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 Quaker Quickgrits Regular 5 Lb

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
Quaker Quick... Food 2 Food 2 • PEPSICO INC. Quaker Quickgrits Regular 5 Lb	53.9	351	78.4	—	5.4	1.4	—

P.F. Chang's Home Menu Brown Rice, Frozen Sides, 16 Oz. vs Vegetable Egg Roll

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 Brown Rice, Frozen Sides, 16 Oz.	100.0	150	30.8	—	1.8	1.1	3.5
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

Grain Based Products / Meals Comparisons For Diabetics