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 Salad Dressing, Signature Vinaigrette, 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 Salad Dressing, Signature Vinaigrette, 16 Oz.	13.6	244	21.4	15.3	—	15.3	3.1
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 Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup

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
Pasta Roni P... Food 2 Food 2 • PEPSICO INC. Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup	78.6	370	64.9	6.3	3.0	7.9	12.7

Rice A Roni Red Bean & Rice 5 Ounce Paper Box vs Rice A Roni Chicken Teriyaki 6.2 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Red Bean & Rice 5 Ounce Paper Box	71.7	337	73.5	4.0	7.8	1.5	11.5
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Chicken Teriyaki 6.2 Ounce Paper Box	77.2	335	72.9	2.3	2.5	1.1	9.7

Near East Couscous Roasted Garlic & Olive Oil 5.8 Ounce Paper Box vs Healthy Choice Cafe Steamers Sweet And Sour Chicken, 10 Oz

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

Near East Wild Mushroom & Herb Rice Pilaf Mix 6.3 Ounce Paper Box vs Tony Chachere's Red Beans & Rice 7 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Wi... Food 1 Food 1 • PEPSICO INC. Near East Wild Mushroom & Herb Rice Pilaf Mix 6.3 Ounce Paper Box	82.5	352	77.5	1.1	2.3	1.3	9.4
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

Near East Pearled Couscous Garlic & Herb 5 Ounce Paper Box vs Rice A Roni Country Cheddar 6.3 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Pe... Food 1 Food 1 • PEPSICO INC. Near East Pearled Couscous Garlic & Herb 5 Ounce Paper Box	72.8	351	72.6	2.5	5.5	2.4	13.9
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

Marie Callenders Comfort Bakes Chicken And Rice, 10 Oz vs Near East Garlic & Herb Long Grain & Wild Rice Mix 5.9 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 Ga... Food 2 Food 2 • PEPSICO INC. Near East Garlic & Herb Long Grain & Wild Rice Mix 5.9 Ounce Paper Box	81.6	350	77.0	1.1	2.7	1.3	9.2

Pasta Roni Angel Hair Pasta With Herbs 9.6 Ounce Box vs Rice A Roni Family Size Fried Rice 12.4 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Roni A... Food 1 Food 1 • 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
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Family Size Fried Rice 12.4 Ounce Paper Box	76.6	330	72.2	5.2	2.4	0.9	9.5

The Good Table Frzr To Plate Pasta Sauce Teriyaki vs Sfs Minh Orange Chicken Stir Fry Kit 5 Count

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
Sfs Minh Ora... Food 2 Food 2 • SCHWAN'S FOOD SERVICE INC Sfs Minh Orange Chicken Stir Fry Kit 5 Count	28.6	230	13.1	7.4	0.8	13.1	13.9

Rice A Roni Spanish Rice 6.8 Ounce Paper Box vs Bty Crk Sdnly Grain Sld Sd Dsh Kit Sthwst

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Spanish Rice 6.8 Ounce Paper Box	76.3	329	72.7	4.0	3.2	1.0	9.2
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

P.F. Chang's Home Menu Salad Dressing, Signature Vinaigrette, 16 Oz. vs Rice A Roni Cheddar Broccoli Flavor 6.5 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 Salad Dressing, Signature Vinaigrette, 16 Oz.	13.6	244	21.4	15.3	—	15.3	3.1
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

Marie Callender's New Orleans Style Chicken Alfredo Bowl, Frozen Meal, 11 Oz vs Near East Couscous Mix Original Plain 10 Ounce Paper Box

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
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 Fried Rice 12.4 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 Family Size Fried Rice 12.4 Ounce Paper Box	76.6	330	72.2	5.2	2.4	0.9	9.5
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

Tony Chachere's Jambalaya Mix 8 Oz. vs Near East Sesame Ginger Rice Mix 5.2 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 Jambalaya Mix 8 Oz.	21.7	135	29.0	0.8	1.0	0.5	3.2
Near East Se... Food 2 Food 2 • PEPSICO INC. Near East Sesame Ginger Rice Mix 5.2 Ounce Paper Box	100.0	357	78.6	8.6	1.4	2.1	7.1

Sweet & Sour Chicken, 72 Oz vs Old El Paso Cilantro Lime Rice

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
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 Creamy Four Cheese 6.4 Ounce Paper Box vs Healthy Choice Cafe Steamers Cajun Chicken Shrimp, 9.9 Oz

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
Healthy Choi... Food 2 Food 2 • 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

Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup vs Sfs Minh Teriyaki Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Roni P... Food 1 Food 1 • PEPSICO INC. Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup	78.6	370	64.9	6.3	3.0	7.9	12.7
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

Healthy Choice Cafe Steamers Frozen Dinner, Pineapple Chicken, 9.9 Ounce, 9.9 Oz vs Healthy Choice Caf Steamers General Tso's Spicy Chicken, Frozen Meal, 10.3 Oz. Bowl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Cafe Steamers Frozen Dinner, Pineapple Chicken, 9.9 Ounce, 9.9 Oz	82.7	104	16.1	5.4	1.1	1.6	5.7
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

Healthy Choice Vegetable Potstickers, 56 Oz vs P.F. Chang's Home Menu Brown Rice, Frozen Sides, 16 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Vegetable Potstickers, 56 Oz	93.2	115	22.5	7.5	1.8	1.3	2.6
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

Rice A Roni Spanish Rice 6.8 Ounce Paper Box vs Near East Toasted Pine Nut Couscous Mix 5.6 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Spanish Rice 6.8 Ounce Paper Box	76.3	329	72.7	4.0	3.2	1.0	9.2
Near East To... Food 2 Food 2 • PEPSICO INC. Near East Toasted Pine Nut Couscous Mix 5.6 Ounce Paper Box	75.6	367	70.0	1.0	4.0	3.8	13.3

Grain Based Products / Meals Comparisons For Diabetics