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 Long Grain & Wild Rice 4.3 Ounce Paper Box vs Sfs Minh S/S Chicken Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn

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
Sfs Minh S/S... Food 2 Food 2 • 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

Near East Whole Grain Original Wheat Couscous 7.6 Ounce Paper Box vs Near East Couscous Roasted Garlic & Olive Oil 5.8 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 Co... Food 2 Food 2 • PEPSICO INC. Near East Couscous Roasted Garlic & Olive Oil 5.8 Ounce Paper Box	72.8	359	70.8	0.3	3.8	2.6	13.2

Pf Changs Kung Pao Chicken, 22 Oz vs Tony Chachere's Red Beans & Rice 7 Oz

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
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

Healthy Choice Pineapple Chicken vs Bty Crk Sdnly Grain Sld Sd Dsh Kit Sthwst

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
Bty Crk Sdnl... Food 2 Food 2 • 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

Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup vs P.F. Chang's Home Menu Chicken Fried Rice Skillet Meal, Frozen Meal, 22 Oz.

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
P.F. Chang's... Food 2 Food 2 • CONAGRA BRANDS, INC P.F. Chang's Home Menu Chicken Fried Rice Skillet Meal, Frozen Meal, 22 Oz.	74.8	133	19.0	1.4	0.9	3.3	6.6

P.F. Chang's Home Menu General Chang's Crispy Chicken, Frozen Food, 18 Oz. vs Old El Paso Cheesy Mexican Rice

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
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

P.F. Chang's Home Menu Chicken Pad Thai Skillet Meal, Frozen Meal, 22 Oz. vs Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 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 Chicken Pad Thai Skillet Meal, Frozen Meal, 22 Oz.	74.3	145	14.6	3.6	0.7	6.6	7.3
Near East Co... Food 2 Food 2 • 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

Sfs Minh Teriyaki Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs Near East Herbed Chicken Couscous Mix 5.7 Ounce Paper Box

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
Near East He... Food 2 Food 2 • PEPSICO INC. Near East Herbed Chicken Couscous Mix 5.7 Ounce Paper Box	73.6	339	72.0	1.1	4.4	1.2	13.3

P.F. Chang's Home Menu Chicken Pad Thai Skillet Meal, Frozen Meal, 22 Oz. vs Sfs Minh S/S Chicken Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn

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 Chicken Pad Thai Skillet Meal, Frozen Meal, 22 Oz.	74.3	145	14.6	3.6	0.7	6.6	7.3
Sfs Minh S/S... Food 2 Food 2 • 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

Pasta Roni Parmesan Cheese 10.2 Ounce Paper Box vs Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box

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
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

Banquet Sweet And Sour Chicken Meal, 8 Oz vs P.F. Chang's Home Menu Chicken Lo Mein Skillet Meal, Frozen Meal, 22 Oz.

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
P.F. Chang's... Food 2 Food 2 • CONAGRA BRANDS, INC P.F. Chang's Home Menu Chicken Lo Mein Skillet Meal, Frozen Meal, 22 Oz.	87.4	166	17.3	4.0	1.1	6.9	8.7

Marie Callenders Comfort Bakes Chicken And Rice, 10 Oz vs Pasta Roni Angel Hair Pasta With Herbs 9.6 Ounce 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
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

Near East Herbed Chicken Couscous Mix 5.7 Ounce Paper Box vs Near East Rice Pilaf Lentil 6.75 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East He... Food 1 Food 1 • PEPSICO INC. Near East Herbed Chicken Couscous Mix 5.7 Ounce Paper Box	73.6	339	72.0	1.1	4.4	1.2	13.3
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 Beef And Broccoli, 11 Oz vs Near East Rice Pilaf Spanish Rice 6.75 Ounce Paper Box.

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
Near East Ri... Food 2 Food 2 • 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

Banquet Homestyle Bakes Creamy Turkey, 25.7 Oz vs Pf Changs Pepper Beef, 44 Oz

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
Pf Changs Pe... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Pepper Beef, 44 Oz	37.4	90	8.0	4.2	1.9	2.9	7.1

Pf Changs Mongolian Style Chicken, 22 Oz vs Rice A Roni Chickenand Broccoli 4.9 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Mo... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Mongolian Style Chicken, 22 Oz	65.1	99	12.5	7.4	1.9	2.9	5.5
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

Near East Roasted Vegetable & Chicken Long Grain & Wild Rice 6.3 Ounce Paper Box vs Old El Paso Microwavable Mexican Style Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Ro... Food 1 Food 1 • PEPSICO INC. Near East Roasted Vegetable & Chicken Long Grain & Wild Rice 6.3 Ounce Paper Box	80.3	349	76.5	2.1	3.3	1.6	9.2
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

Near East Couscous Mix Original Plain 10 Ounce Paper Box vs P.F. Chang's Home Menu Chicken Lo Mein Skillet Meal, Frozen Meal, 22 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Co... Food 1 Food 1 • PEPSICO INC. Near East Couscous Mix Original Plain 10 Ounce Paper Box	77.0	360	74.6	—	3.9	1.1	12.9
P.F. Chang's... Food 2 Food 2 • CONAGRA BRANDS, INC P.F. Chang's Home Menu Chicken Lo Mein Skillet Meal, Frozen Meal, 22 Oz.	87.4	166	17.3	4.0	1.1	6.9	8.7

Banquet Sweet And Sour Chicken Meal, 8 Oz vs Old El Paso Cilantro Lime Rice

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
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

Rice A Roni Cheddar Broccoli Flavor 6.5 Ounce Paper Box vs Sweet & Sour Chicken, 72 Oz

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
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

Grain Based Products / Meals Comparisons For Diabetics