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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Sfs Minh S/S Chicken Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs Rice A Roni Herb & Butter 7.2 Ounce Box

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
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Herb & Butter 7.2 Ounce Box	79.9	347	75.0	2.3	2.2	2.1	8.4

Rice A Roni Family Size Rice Pilaf 14.4 Ounce Paper Box vs Rice A Roni Red Bean & Rice 5 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • 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
Rice A Roni ... Food 2 Food 2 • 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 Wild Mushroom & Herb Rice Pilaf Mix 6.3 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
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
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 S/S Chicken Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs Tony Chachere's Red Beans & Rice 7 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
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 Sesame Ginger Rice Mix 5.2 Ounce Paper Box vs Near East Whole Grain Original Wheat Couscous 7.6 Ounce Paper Box

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

Banquet Sweet And Sour Chicken Meal, 8 Oz vs Rice A Roni Country Cheddar 6.3 Ounce Paper Box

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
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

Near East Couscous Roasted Garlic & Olive Oil 5.8 Ounce Paper Box vs Healthy Choice Beef And Broccoli, 11 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 Beef And Broccoli, 11 Oz	66.8	90	11.9	1.9	1.0	1.9	5.8

Sfs Mihn Gen Tso Chic Stir Fry Kit Net Wt 42.00 Lb 12 Ct Cn vs Healthy Choice Pineapple Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sfs Mihn Gen... Food 1 Food 1 • SCHWAN'S FOOD SERVICE INC Sfs Mihn Gen Tso Chic Stir Fry Kit Net Wt 42.00 Lb 12 Ct Cn	30.9	170	15.2	8.0	0.9	5.4	13.4
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 Near East Whole Grain Original Wheat Couscous 7.6 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 Spicy Orange Chicken, 9.5 Oz	72.7	104	15.2	4.8	1.5	1.9	6.7
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

Old El Paso Microwavable Mexican Style Rice vs Near East Wild Mushroom & Herb Rice Pilaf Mix 6.3 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 Microwavable Mexican Style Rice	100.0	190	38.0	1.0	3.0	2.5	4.0
Near East Wi... Food 2 Food 2 • 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

Near East Whole Grain Blends Brown Rice Pilaf 6.17 Ounce Paper Box vs Near East Toasted Pine Nut Couscous Mix 5.6 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 Brown Rice Pilaf 6.17 Ounce Paper Box	76.2	342	73.2	1.5	3.6	2.4	9.4
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

Banquet Basic Asian Style Rice Bowl, 7.25 Oz vs P.F. Chang's Home Menu General Chang's Crispy Chicken, Frozen Food, 18 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banquet Basi... Food 1 Food 1 • 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
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

P.F. Chang's Home Menu General Chang's Crispy Chicken, Frozen Food, 18 Oz. vs Healhty Choice Cheesy Chicken And Rice Bake, 8.6 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 General Chang's Crispy Chicken, Frozen Food, 18 Oz.	55.9	190	17.8	9.2	—	7.4	12.9
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

Cheesy Fajita Hamburger Helper vs Pf Changs White Rice, 16 Oz

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
Pf Changs Wh... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs White Rice, 16 Oz	100.0	145	32.6	—	0.4	0.2	2.6

P.F. Chang's Home Menu Creamy Ginger Salad Dressing, 16 Oz. vs Near East Couscous Roasted Garlic & Olive Oil 5.8 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 Creamy Ginger Salad Dressing, 16 Oz.	5.7	300	10.0	6.7	—	30.0	—
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

Banquet Sweet And Sour Chicken Meal, 8 Oz vs Rice A Roni Rustic Recipes Long Grain & Wild Rice 4.2 Ounce Paper Box

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
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

Near East Whole Grain Blends Roasted Pecan & Garlic Brown Rice 5.4 Ounce Paper Box vs Healthy Choice Caf Steamers Sweet Sesame Chicken, Frozen Meal, 9.75 Oz. Bowl

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
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

House Foods Organic Super Firm Tofu Cutlet With Lightly Browned Edges 6.5 Oz Tray vs Near East Couscous Roasted Garlic & Olive Oil 5.8 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
House Foods ... Food 1 Food 1 • HOUSE FOODS AMERICA CORPORATION House Foods Organic Super Firm Tofu Cutlet With Lightly Browned Edges 6.5 Oz Tray	1.8	130	3.0	1.0	2.0	8.0	1.0
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

Healthy Choice Cafe Steamers Sweet Spicy Orange Chicken, 9.5 Oz vs Pf Changs Sweet Sriracha Chicken, 44 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 Sw... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Sweet Sriracha Chicken, 44 Oz	51.2	106	10.6	8.0	2.2	3.2	8.3

Cheesy Fajita Hamburger Helper vs Rice A Roni Rustic Recipes Long Grain & Wild Rice 4.2 Ounce Paper Box

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 Rustic Recipes Long Grain & Wild Rice 4.2 Ounce Paper Box	81.3	345	76.5	0.7	2.5	1.0	9.0

Grain Based Products / Meals Comparisons For Diabetics