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 Pilaf Spanish Rice 6.75 Ounce Paper Box. vs Bty Crk Sdnly Grain Sld Sd Dsh Kit Hrvst

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Ri... Food 1 Food 1 • 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
Bty Crk Sdnl... Food 2 Food 2 • 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 S/S Chicken Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs P.F. Chang's Home Menu Crispy Sesame Chicken, Frozen Food, 18 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sfs Minh S/S... Food 1 Food 1 • 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
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 Chicken Fried Rice Skillet Meal, Frozen Meal, 22 Oz. vs Near East Garlic & Herb Long Grain & Wild Rice Mix 5.9 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 Fried Rice Skillet Meal, Frozen Meal, 22 Oz.	74.8	133	19.0	1.4	0.9	3.3	6.6
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

Rice A Roni Stir Fried Rice 6.2 Ounce Paper Box vs Rice A Roni Chicken Flavor 6.9 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • 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 ... 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

Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 Ounce Paper Box vs Rice A Roni Creamy Four Cheese 2.25 Ounce 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
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Creamy Four Cheese 2.25 Ounce Cup	81.4	379	67.3	4.8	1.6	8.7	9.2

Rice A Roni Spanish Rice 6.8 Ounce Paper Box vs Rice A Roni Lower Sodium Chicken 6.9 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
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

Pf Changs White Rice, 16 Oz vs Healthy Choice Cafe Steamers Cajun Chicken Shrimp, 9.9 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Wh... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs White Rice, 16 Oz	100.0	145	32.6	—	0.4	0.2	2.6
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

Tony Chachere's Gumbo Mix 8 Oz vs Healthy Choice Caf Steamers Sweet Sesame Chicken, Frozen Meal, 9.75 Oz. Bowl

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
Healthy Choi... Food 2 Food 2 • CONAGRA BRANDS, INC Healthy Choice Caf Steamers Sweet Sesame Chicken, Frozen Meal, 9.75 Oz. Bowl	78.7	109	15.6	4.7	1.1	2.2	5.8

Old El Paso Cheesy Mexican Rice vs Near East Whole Grain Blends Roasted Pecan & Garlic Brown Rice 5.4 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
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

Healthy Choice Vegetable Potstickers, 56 Oz vs Banquet Basic Asian Style Rice Bowl, 7.25 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
Banquet Basi... Food 2 Food 2 • CONAGRA BRANDS INC Banquet Basic Asian Style Rice Bowl, 7.25 Oz	49.0	117	13.6	3.4	1.5	4.9	4.9

Near East Herb 1.6 Lb vs Old El Paso Microwavable Spicy Southwest Style Rice

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
Old El Paso ... Food 2 Food 2 • GENERAL MILLS SALES INC. Old El Paso Microwavable Spicy Southwest Style Rice	100.0	174	36.0	0.6	2.0	2.0	3.0

Near East Whole Grain Blends Roasted Pecan & Garlic Brown Rice 5.4 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 Blends Roasted Pecan & Garlic Brown Rice 5.4 Ounce Paper Box	64.1	372	65.4	2.5	6.1	9.9	10.2
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

Near East Garlic & Herb Rice Pilaf Mix 6.3 Ounce Paper Box vs Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup

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 Instant Chicken Flavor 1.97 Ounce Cup	77.2	338	72.4	2.4	2.0	2.0	9.0

Pf Changs Sweet Sriracha Chicken, 44 Oz vs Rice A Roni Cheddar Broccoli Flavor 6.5 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
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

Rice A Roni Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box vs Rice A Roni Rustic Recipes Long Grain & Wild Rice 4.2 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box	75.1	375	70.6	5.2	1.5	6.3	10.2
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Rustic Recipes Long Grain & Wild Rice 4.2 Ounce Paper Box	81.3	345	76.5	0.7	2.5	1.0	9.0

P.F. Chang's Home Menu Chicken Lo Mein Skillet Meal, Frozen Meal, 22 Oz. vs Near East Couscous Tomato Lentil 6.1 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 Lo Mein Skillet Meal, Frozen Meal, 22 Oz.	87.4	166	17.3	4.0	1.1	6.9	8.7
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

Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup vs P.F. Chang's Home Menu Signature Rice, 16 Oz, 16 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 Signature Rice, 16 Oz, 16 Oz	100.0	128	26.9	0.9	1.3	0.9	3.1

Rice A Roni Red Bean & Rice 5 Ounce Paper Box vs Near East Original Rice Pilaf 6.09 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
Near East Or... Food 2 Food 2 • PEPSICO INC. Near East Original Rice Pilaf 6.09 Ounce Paper Box	82.9	348	77.4	0.4	1.9	1.2	8.6

Near East Original Rice Pilaf 6.09 Ounce Paper Box vs Near East Whole Grain Blends Brown Rice Pilaf 6.17 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Or... Food 1 Food 1 • PEPSICO INC. Near East Original Rice Pilaf 6.09 Ounce Paper Box	82.9	348	77.4	0.4	1.9	1.2	8.6
Near East Wh... Food 2 Food 2 • PEPSICO INC. Near East Whole Grain Blends Brown Rice Pilaf 6.17 Ounce Paper Box	76.2	342	73.2	1.5	3.6	2.4	9.4

Rice A Roni Cheddar Broccoli Flavor 6.5 Ounce Paper Box vs Pf Changs Kung Pao Chicken, 22 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
Pf Changs Ku... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Kung Pao Chicken, 22 Oz	27.6	70	5.7	3.3	1.0	2.7	6.0

Grain Based Products / Meals Comparisons For Diabetics