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 Healthy Choice Simply Cafe Steamers Beef And Broccoli, 10 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
Healthy Choi... Food 2 Food 2 • CONAGRA BRANDS INC Healthy Choice Simply Cafe Steamers Beef And Broccoli, 10 Oz	70.8	95	13.8	2.1	1.1	1.8	5.7

Near East Garlic & Herb Rice Pilaf Mix 6.3 Ounce Paper Box vs Rice A Roni Stir Fried Rice 6.2 Ounce Paper Box

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
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

Near East Herb 1.6 Lb vs Healthy Choice Cafe Steamers Sweet And Sour Chicken, 10 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East H... Food 1 Food 1 • PEPSICO INC. Near East Herb 1.6 Lb	80.4	339	76.8	1.8	3.6	0.9	8.9
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

P.F. Chang's Home Menu Creamy Ginger Salad Dressing, 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 Creamy Ginger Salad Dressing, 16 Oz.	5.7	300	10.0	6.7	—	30.0	—
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

Near East Couscous Mix Original Plain 10 Ounce Paper Box vs Sfs Minh Teriyaki Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn

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
Sfs Minh Ter... Food 2 Food 2 • 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

Rice A Roni Cheddar Broccoli 2.11 Ounce Plastic Cup vs Glazed Chicken, 76 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
Glazed Chick... Food 2 Food 2 • CONAGRA BRANDS INC Glazed Chicken, 76 Oz	11.7	77	5.6	0.7	1.4	1.8	10.6

Bty Crk Sdnly Grain Sld Sd Dsh Kit Hrvst vs Sfs Minh Whole Grain Vegetable Fried Rice Net Wt 30.98 Lbs 6 Ct

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 Hrvst	56.6	386	72.7	20.5	6.8	6.8	6.8
Sfs Minh Who... Food 2 Food 2 • 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 Fajita Hamburger Helper vs Healthy Choice Pineapple Chicken

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
Healthy Choi... Food 2 Food 2 • CONAGRA BRANDS INC Healthy Choice Pineapple Chicken	72.9	111	17.9	7.1	5.4	1.5	6.1

Healthy Choice Cafe Steamers Sweet Spicy Orange Chicken, 9.5 Oz vs Pf Changs Chicken Fried Rice, 36 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
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

Sweet & Sour Chicken, 72 Oz vs Marie Callenders Comfort Bakes Chicken And Rice, 10 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet & Sour... Food 1 Food 1 • CONAGRA BRANDS INC Sweet & Sour Chicken, 72 Oz	73.2	85	14.4	11.6	1.4	0.4	5.6
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

Pasta Roni Butter & Garlic 2.15 Ounce Plastic Cup vs Rice A Roni Chickenand Broccoli 4.9 Ounce Paper Box

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
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

Rice A Roni Long Grain & Wild Rice 4.3 Ounce Paper Box vs Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 Ounce Paper Box

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 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

Pasta Roni Parmesan Cheese 10.2 Ounce Paper Box vs Rice A Roni Chicken Flavor 6.9 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
Rice A Roni ... Food 2 Food 2 • 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

Rice A Roni Mexican Style 6.4 Ounce Paper Box vs Near East Falafel 6 Z

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Mexican Style 6.4 Ounce Paper Box	76.1	339	73.2	5.4	3.6	1.8	10.7
Near East F... Food 2 Food 2 • PEPSICO INC. Near East Falafel 6 Z	24.4	294	52.9	8.8	14.7	2.9	29.4

Near East Rice Curry 6.25 Z vs Rice A Roni Country Cheddar 6.3 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Ri... Food 1 Food 1 • PEPSICO INC. Near East Rice Curry 6.25 Z	82.7	339	78.6	—	3.6	0.9	7.1
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

Pf Changs Sweet Sriracha Chicken, 44 Oz vs Near East Whole Grain Blends Chicken & Herb Rice 5.7 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Sw... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Sweet Sriracha Chicken, 44 Oz	51.2	106	10.6	8.0	2.2	3.2	8.3
Near East Wh... Food 2 Food 2 • 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 Whole Grain Blends Chicken & Herb Rice 5.7 Ounce Paper Box vs P.F. Chang's Home Menu Crispy Sesame Chicken, Frozen Food, 18 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
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

P.F. Chang's Home Menu Salad Dressing, Signature Vinaigrette, 16 Oz. vs P.F. Chang's Home Menu Crispy Sesame Chicken, Frozen Food, 18 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 Salad Dressing, Signature Vinaigrette, 16 Oz.	13.6	244	21.4	15.3	—	15.3	3.1
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

Wg Macaroni & Cheese Pouch vs Banquet Sweet And Sour Chicken Meal, 8 Oz

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
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

Wg Macaroni & Cheese Pouch vs P.F. Chang's Home Menu Brown Rice, Frozen Sides, 16 Oz.

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
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

Grain Based Products / Meals Comparisons For Diabetics