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 Chicken Fried Rice Skillet Meal, Frozen Meal, 22 Oz. vs The Good Table Frzr To Plate Pasta Sauce Teriyaki

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
The Good Tab... Food 2 Food 2 • 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

Rice A Roni Whole Grain Blnd Roasted Garlic Italiano 4.0 Ounce Paper Box vs Near East Original Couscous Mix 2.25 Pound Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • 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
Near East Or... Food 2 Food 2 • PEPSICO INC. Near East Original Couscous Mix 2.25 Pound Paper Box	77.0	360	74.6	—	3.9	1.1	12.9

Tony Chachere's Gumbo Mix 8 Oz vs Near East Falafel 6 Z

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
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

P.F. Chang's Home Menu Crispy Sesame Chicken, Frozen Food, 18 Oz. vs Near East Original Long Grain & Wild Rice Mix 6 Ounce 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 Crispy Sesame Chicken, Frozen Food, 18 Oz.	54.2	166	17.2	8.6	—	4.9	12.9
Near East Or... Food 2 Food 2 • PEPSICO INC. Near East Original Long Grain & Wild Rice Mix 6 Ounce Box	82.4	339	76.8	—	1.8	0.9	8.9

Rice A Roni Creamy Four Cheese 6.4 Ounce Paper Box vs Rice A Roni Herb & Butter 7.2 Ounce Box

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
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

Near East Original Couscous Mix 2.25 Pound Paper Box vs Banquet Sweet And Sour Chicken Meal, 8 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Or... Food 1 Food 1 • PEPSICO INC. Near East Original Couscous Mix 2.25 Pound Paper Box	77.0	360	74.6	—	3.9	1.1	12.9
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

P.F. Chang's Home Menu Brown Rice, Frozen Sides, 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 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 Roasted Sesame Chicken Complete Meal, 11.8 Oz	100.0	123	18.9	6.3	2.4	3.0	4.8

Healthy Choice Simply Cafe Steamers Beef And Broccoli, 10 Oz vs Rice A Roni Family Size Beef 13.6 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • 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
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Family Size Beef 13.6 Ounce Paper Box	76.5	331	72.5	3.4	2.6	1.0	10.2

Rice A Roni Whole Grain Blends Spanish 4.6 Ounce Paper Box vs House Foods Organic Super Firm Tofu Cutlet With Lightly Browned Edges 6.5 Oz Tray

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
House Foods ... Food 2 Food 2 • 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

Wicked Kitchen Moroccan Chicken And Couscous, 12.5 Oz vs Cheesy Taco Hamburger Helper Twin Pack

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wicked Kitch... Food 1 Food 1 • CONAGRA BRANDS INC Wicked Kitchen Moroccan Chicken And Couscous, 12.5 Oz	66.8	93	11.3	1.4	1.7	2.5	6.5
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

Old El Paso Cheesy Mexican Rice vs P.F. Chang's Home Menu, Orange Chicken Bowl, Frozen Meal, 11 Oz.

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
P.F. Chang's... Food 2 Food 2 • 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

Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup vs Pf Changs Pepper Beef, 44 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
Pf Changs Pe... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Pepper Beef, 44 Oz	37.4	90	8.0	4.2	1.9	2.9	7.1

Rice A Roni Cheddar Broccoli Flavor 6.5 Ounce Paper Box vs Old El Paso Microwavable Mexican Style Rice

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
Old El Paso ... Food 2 Food 2 • 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 Whole Grain Roasted Garlic & Olive Oil Wheat Couscous 5.8 Ounce Paper Box vs Near East Couscous Mix Original Plain 10 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Wh... Food 1 Food 1 • PEPSICO INC. Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous 5.8 Ounce Paper Box	64.0	366	67.9	2.8	8.7	4.4	13.9
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

Wg Macaroni & Cheese Pouch vs Quaker Quickgrits Regular 5 Lb

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
Quaker Quick... Food 2 Food 2 • PEPSICO INC. Quaker Quickgrits Regular 5 Lb	53.9	351	78.4	—	5.4	1.4	—

Rice A Roni Creamy Four Cheese 6.4 Ounce Paper Box vs Rice A Roni Stir Fried Rice 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 Creamy Four Cheese 6.4 Ounce Paper Box	69.5	373	66.2	4.6	2.1	8.2	10.1
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

P.F. Chang's Home Menu Crispy Sesame Chicken, Frozen Food, 18 Oz. vs Neareast Whole Grain Blends Roasted Garlic 5.1 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 Crispy Sesame Chicken, Frozen Food, 18 Oz.	54.2	166	17.2	8.6	—	4.9	12.9
Neareast Who... Food 2 Food 2 • PEPSICO INC. Neareast Whole Grain Blends Roasted Garlic 5.1 Ounce Paper Box	68.2	321	71.4	1.8	8.9	3.6	10.7

Quaker Quickgrits Regular 5 Lb vs P.F. Chang's Home Menu General Chang's Crispy Chicken, Frozen Food, 18 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Quick... Food 1 Food 1 • PEPSICO INC. Quaker Quickgrits Regular 5 Lb	53.9	351	78.4	—	5.4	1.4	—
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

Pf Changs Mongolian Style Chicken, 22 Oz vs Rice A Roni Chicken Teriyaki 6.2 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Mo... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Mongolian Style Chicken, 22 Oz	65.1	99	12.5	7.4	1.9	2.9	5.5
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

P.F. Chang's Home Menu Chicken Fried Rice Skillet Meal, Frozen Meal, 22 Oz. vs P.F. Chang's Home Menu Brown Rice, Frozen Sides, 16 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 Chicken Fried Rice Skillet Meal, Frozen Meal, 22 Oz.	74.8	133	19.0	1.4	0.9	3.3	6.6
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

Grain Based Products / Meals Comparisons For Diabetics