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

Near East Rice Curry 6.25 Z vs Vegetable Egg Roll

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
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

Rice A Roni Chicken & Garlic Flavor 5.9 Ounce 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 Chicken & Garlic Flavor 5.9 Ounce Box	77.9	334	73.5	2.7	2.5	0.9	9.4
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

P.F. Chang's Home Menu Signature Rice, 16 Oz, 16 Oz vs Rice A Roni Whole Grain Blnd Roasted Garlic Italiano 4.0 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 Signature Rice, 16 Oz, 16 Oz	100.0	128	26.9	0.9	1.3	0.9	3.1
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

Cheesy Fajita Hamburger Helper vs Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup

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
Rice A Roni ... Food 2 Food 2 • 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

Rice A Roni Creamy Four Cheese 6.4 Ounce Paper Box vs Cheesy Taco Hamburger Helper Twin Pack

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
Cheesy Taco ... Food 2 Food 2 • GENERAL MILLS SALES INC. Cheesy Taco Hamburger Helper Twin Pack	35.5	321	67.9	3.6	3.6	—	7.1

Rice A Roni Mexican Style 6.4 Ounce Paper Box vs Healthy Choice Cafe Steamers Frozen Dinner, Pineapple Chicken, 9.9 Ounce, 9.9 Oz

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
Healthy Choi... Food 2 Food 2 • 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

Near East Couscous Broccoli & Cheese Rice 5.4 Ounce Paper Box vs Rice A Roni Chicken & Garlic Flavor 5.9 Ounce Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Co... Food 1 Food 1 • PEPSICO INC. Near East Couscous Broccoli & Cheese Rice 5.4 Ounce Paper Box	72.6	339	71.3	2.1	4.5	1.5	13.4
Rice A Roni ... Food 2 Food 2 • 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

Healthy Choice Asian Stir Fry Steamer vs Near East Pearled Couscous Garlic & Herb 5 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Asian Stir Fry Steamer	21.7	73	5.7	3.1	1.5	1.5	8.8
Near East Pe... Food 2 Food 2 • 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 Whole Grain Blends Spanish 4.6 Ounce Paper Box vs P.F. Chang's Home Menu General Chang's Crispy Chicken, Frozen Food, 18 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Whole Grain Blends Spanish 4.6 Ounce Paper Box	73.9	334	72.2	7.1	4.7	2.7	8.8
P.F. Chang's... Food 2 Food 2 • 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

Rice A Roni Beef Flavored Rice 6.8 Ounce Paper Box vs Near East Whole Grain Original Wheat Couscous 7.6 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Beef Flavored Rice 6.8 Ounce Paper Box	76.5	331	72.5	3.4	2.6	1.0	10.2
Near East Wh... Food 2 Food 2 • 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

Healthy Choice Asian Potstickers, 9.9 Oz vs Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Asian Potstickers, 9.9 Oz	100.0	121	25.0	6.8	1.1	1.1	2.5
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

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • GENERAL MILLS SALES INC. Old El Paso Spanish Rice	100.0	349	77.7	3.8	2.6	1.3	6.8
P.F. Chang's... Food 2 Food 2 • 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

Rice A Roni Long Grain & Wild Rice 4.3 Ounce Paper Box vs Near East Toasted Almond Rice Pilaf 6.6 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 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

Pf Changs Orange Chicken, 36 Oz vs Sfs Minh Orange Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Or... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Orange Chicken, 36 Oz	92.2	139	17.7	11.2	1.7	4.4	6.5
Sfs Minh Ora... Food 2 Food 2 • 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

Healthy Choice Simply Cafe Steamers Asian Kung Pao Chicken, 9.5 Oz vs Near East Falafel 6 Z

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Simply Cafe Steamers Asian Kung Pao Chicken, 9.5 Oz	60.9	100	12.6	3.7	1.1	2.2	7.8
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

Tony Chachere's Jambalaya Mix 8 Oz. vs Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 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 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

Healthy Choice Cafe Steamers Sweet And Sour Chicken, 10 Oz vs Near East Garlic & Herb Rice Pilaf Mix 6.3 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • 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 Ga... Food 2 Food 2 • 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

Old El Paso Cheesy Mexican Rice vs Rice A Roni Lower Sodium Chicken 6.9 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • GENERAL MILLS SALES INC. Old El Paso Cheesy Mexican Rice	100.0	353	78.9	2.9	2.1	1.3	6.5
Rice A Roni ... Food 2 Food 2 • 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

P.F. Chang's Home Menu, Orange Chicken Bowl, Frozen Meal, 11 Oz. vs Pf Changs General Changs Chicken, 22 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, Orange Chicken Bowl, Frozen Meal, 11 Oz.	100.0	138	19.6	5.8	1.0	3.5	6.4
Pf Changs Ge... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs General Changs Chicken, 22 Oz	57.0	112	11.2	5.8	1.9	4.5	6.7

Pf Changs Orange Chicken, 36 Oz vs Near East Couscous Roasted Garlic & Olive Oil 5.8 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Or... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Orange Chicken, 36 Oz	92.2	139	17.7	11.2	1.7	4.4	6.5
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

Grain Based Products / Meals Comparisons For Diabetics