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

Sfs Minh Orange Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs Near East Original Long Grain & Wild Rice Mix 6 Ounce Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sfs Minh Ora... Food 1 Food 1 • 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
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

Glazed Chicken, 76 Oz vs Rice A Roni Whole Grain Blnd Roasted Garlic Italiano 4.0 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glazed Chick... Food 1 Food 1 • CONAGRA BRANDS INC Glazed Chicken, 76 Oz	11.7	77	5.6	0.7	1.4	1.8	10.6
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

Healthy Choice Simply Cafe Steamers Beef And Broccoli, 10 Oz vs Healthy Choice Simply Cafe Steamers Asian Kung Pao Chicken, 9.5 Oz

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
Healthy Choi... Food 2 Food 2 • 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

Old El Paso Microwavable Mexican Style Rice vs Banquet Basic Asian Style Rice Bowl, 7.25 Oz

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
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

Cheesy Fajita Hamburger Helper vs Near East Whole Grain Blends Brown Rice Pilaf 6.17 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
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

Pf Changs Garlic Chicken Dinner, 22 Oz vs Near East Falafel 6 Z

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Ga... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Garlic Chicken Dinner, 22 Oz	90.3	125	16.4	3.9	1.6	3.2	7.1
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

Old El Paso Cilantro Lime Rice vs Chicken Helper Sweet & Sour Chicken Dry Dinner Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • GENERAL MILLS SALES INC. Old El Paso Cilantro Lime Rice	71.9	345	76.2	1.0	1.7	1.3	7.3
Chicken Help... Food 2 Food 2 • GENERAL MILLS SALES INC. Chicken Helper Sweet & Sour Chicken Dry Dinner Mix	92.9	362	82.8	24.1	1.7	0.9	5.2

Rice A Roni Country Cheddar 6.3 Ounce Paper Box vs Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous 5.8 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • 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 Wh... Food 2 Food 2 • 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

Banquet Cheesy Rice With Chicken And Broccoli Lunch, 7 Oz vs Near East Wild Mushroom & Herb Rice Pilaf Mix 6.3 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banquet Chee... Food 1 Food 1 • CONAGRA BRANDS INC Banquet Cheesy Rice With Chicken And Broccoli Lunch, 7 Oz	49.5	96	14.1	2.0	1.5	2.3	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 House Foods Organic Super Firm Tofu Cutlet With Lightly Browned Edges 6.5 Oz Tray

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
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

Marie Callenders Comfort Bakes Chicken And Rice, 10 Oz vs Sfs Minh Orange Chicken Stir Fry Kit 5 Count

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
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

Healthy Choice Cafe Steamers Frozen Dinner, Pineapple Chicken, 9.9 Ounce, 9.9 Oz vs Rice A Roni Cheddar Broccoli 2.11 Ounce Plastic Cup

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
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Cheddar Broccoli 2.11 Ounce Plastic Cup	77.8	375	68.6	4.2	1.8	7.7	9.1

Rice A Roni Chicken Teriyaki 6.2 Ounce Paper Box vs Sfs Minh Whole Grain Vegetable Fried Rice Net Wt 30.98 Lbs 6 Ct

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • 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
Sfs Minh Who... Food 2 Food 2 • SCHWAN'S FOOD SERVICE INC Sfs Minh Whole Grain Vegetable Fried Rice Net Wt 30.98 Lbs 6 Ct	98.9	162	32.3	1.8	2.4	1.5	3.6

Near East Couscous Roasted Garlic & Olive Oil 5.8 Ounce Paper Box vs Near East Original Long Grain & Wild Rice Mix 6 Ounce Box

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
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

Tony Chachere's Jambalaya Mix 8 Oz. vs Rice A Roni Chicken & Mushroom 5.0 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
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Chicken & Mushroom 5.0 Ounce Paper Box.	75.5	334	71.2	2.3	2.3	1.8	9.6

Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup vs Rice A Roni Herb & Butter 7.2 Ounce Box

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
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

Old El Paso Spanish Rice vs The Good Table Frzr To Plate Pasta Sauce Teriyaki

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
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

Near East Whole Grain Original Wheat Couscous 7.6 Ounce Paper Box vs Chicken Egg Roll

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Wh... Food 1 Food 1 • 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
Chicken Egg ... Food 2 Food 2 • INTERNATIONAL FOOD SOLUTIONS, INC. Chicken Egg Roll	29.9	140	20.0	3.0	2.0	3.0	10.0

Pf Changs Garlic Chicken Dinner, 22 Oz vs Pasta Roni Parmesan Cheese 10.2 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Ga... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Garlic Chicken Dinner, 22 Oz	90.3	125	16.4	3.9	1.6	3.2	7.1
Pasta Roni P... Food 2 Food 2 • PEPSICO INC. Pasta Roni Parmesan Cheese 10.2 Ounce Paper Box	67.5	357	65.1	4.4	2.8	6.1	12.3

Near East Original Rice Pilaf 6.09 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 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 Original Wheat Couscous 7.6 Ounce Paper Box	65.9	333	68.5	1.9	5.6	2.8	13.0

Grain Based Products / Meals Comparisons For Diabetics