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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Near East Original Couscous Mix 2.25 Pound Paper Box vs Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box

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
Near East Me... Food 2 Food 2 • PEPSICO INC. Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box	73.5	339	72.2	2.2	4.7	1.3	13.1

Near East Garlic & Herb Long Grain & Wild Rice Mix 5.9 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
Near East Ga... Food 1 Food 1 • 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
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

Chicken Teriyaki, 80 Oz vs Sfs Mihn Gen Tso Chic Stir Fry Kit Net Wt 42.00 Lb 12 Ct Cn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Teri... Food 1 Food 1 • CONAGRA BRANDS INC Chicken Teriyaki, 80 Oz	49.0	97	12.3	9.3	1.3	1.1	9.7
Sfs Mihn Gen... Food 2 Food 2 • 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

Pf Changs Sesame Chicken, 22 Oz vs Near East Rice Pilaf Lentil 6.75 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Se... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Sesame Chicken, 22 Oz	23.7	80	5.9	3.1	1.7	3.5	6.2
Near East Ri... Food 2 Food 2 • PEPSICO INC. Near East Rice Pilaf Lentil 6.75 Ounce Paper Box	53.7	321	64.3	5.4	14.3	0.9	19.6

Quaker Quickgrits Regular 5 Lb vs Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box

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	—
Near East Me... Food 2 Food 2 • PEPSICO INC. Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box	73.5	339	72.2	2.2	4.7	1.3	13.1

Near East Toasted Almond Rice Pilaf 6.6 Ounce Paper Box vs Pf Changs Garlic Chicken Dinner, 22 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East To... Food 1 Food 1 • 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 Ga... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Garlic Chicken Dinner, 22 Oz	90.3	125	16.4	3.9	1.6	3.2	7.1

P.F. Chang's Home Menu Signature Rice, 16 Oz, 16 Oz vs Near East Couscous Mix Original Plain 10 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
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

Healthy Choice Simply Steamers Frozen Dinner, Chicken Fried Rice, 10 Ounce vs Near East Roasted Vegetable & Chicken Long Grain & Wild Rice 6.3 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Simply Steamers Frozen Dinner, Chicken Fried Rice, 10 Ounce	70.8	106	14.1	2.8	1.4	2.1	7.4
Near East Ro... Food 2 Food 2 • PEPSICO INC. Near East Roasted Vegetable & Chicken Long Grain & Wild Rice 6.3 Ounce Paper Box	80.3	349	76.5	2.1	3.3	1.6	9.2

Near East Original Rice Pilaf 6.09 Ounce Paper Box vs Near East Pearled Cous Cous Roasted Garlic & Olive Oil 4.7 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 Pe... Food 2 Food 2 • PEPSICO INC. Near East Pearled Cous Cous Roasted Garlic & Olive Oil 4.7 Ounce Paper Box	77.1	354	73.4	0.7	2.6	2.1	12.4

Pf Changs Sesame Chicken, 22 Oz vs Healthy Choice Asian Potstickers, 9.9 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Se... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Sesame Chicken, 22 Oz	23.7	80	5.9	3.1	1.7	3.5	6.2
Healthy Choi... Food 2 Food 2 • CONAGRA BRANDS INC Healthy Choice Asian Potstickers, 9.9 Oz	100.0	121	25.0	6.8	1.1	1.1	2.5

Rice A Roni Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box vs Sfs Minh S/S Chicken Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn

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
Sfs Minh S/S... Food 2 Food 2 • 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

Healthy Choice Chicken Enchilada, 8.9 Oz vs Near East Original Couscous Mix 2.25 Pound Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Chicken Enchilada, 8.9 Oz	92.7	135	21.8	0.8	3.2	3.0	4.4
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

Sfs Minh Teriyaki Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs P.F. Chang's Home Menu Signature Rice, 16 Oz, 16 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sfs Minh Ter... Food 1 Food 1 • SCHWAN'S FOOD SERVICE INC Sfs Minh Teriyaki Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn	13.4	139	10.1	8.9	1.3	4.4	16.5
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

Healthy Choice Roasted Sesame Chicken Complete Meal, 11.8 Oz vs The Good Table Frzr To Plate Pasta Sauce Teriyaki

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

Tony Chachere's Jambalaya Mix 8 Oz. vs Near East Herbed Chicken Couscous Mix 5.7 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 He... Food 2 Food 2 • PEPSICO INC. Near East Herbed Chicken Couscous Mix 5.7 Ounce Paper Box	73.6	339	72.0	1.1	4.4	1.2	13.3

Sfs Minh Teriyaki Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs Rice A Roni Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sfs Minh Ter... Food 1 Food 1 • SCHWAN'S FOOD SERVICE INC Sfs Minh Teriyaki Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn	13.4	139	10.1	8.9	1.3	4.4	16.5
Rice A Roni ... Food 2 Food 2 • 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

Healthy Choice Cafe Steamers Cajun Chicken Shrimp, 9.9 Oz vs Pf Changs Chicken Fried Rice, 36 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • 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
Pf Changs Ch... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Chicken Fried Rice, 36 Oz	74.9	133	19.0	1.4	0.9	3.3	6.2

Pf Changs Garlic Chicken Dinner, 22 Oz vs P.F. Chang's Home Menu Salad Dressing, Signature Vinaigrette, 16 Oz.

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
P.F. Chang's... Food 2 Food 2 • CONAGRA BRANDS, INC P.F. Chang's Home Menu Salad Dressing, Signature Vinaigrette, 16 Oz.	13.6	244	21.4	15.3	—	15.3	3.1

Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box vs The Good Table Frzr To Plate Pasta Sauce Teriyaki

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Me... Food 1 Food 1 • PEPSICO INC. Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box	73.5	339	72.2	2.2	4.7	1.3	13.1
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 Rice Pilaf Lentil 6.75 Ounce Paper Box vs Tony Chachere's Jambalaya Mix 8 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Ri... Food 1 Food 1 • PEPSICO INC. Near East Rice Pilaf Lentil 6.75 Ounce Paper Box	53.7	321	64.3	5.4	14.3	0.9	19.6
Tony Chacher... Food 2 Food 2 • 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

Grain Based Products / Meals Comparisons For Diabetics