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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Wicked Kitchen Moroccan Chicken And Couscous, 12.5 Oz vs Rice A Roni Family Size Beef 13.6 Ounce Paper Box

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
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

Old El Paso Cilantro Lime Rice vs Rice A Roni Beef Flavored Rice 6.8 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 Cilantro Lime Rice	71.9	345	76.2	1.0	1.7	1.3	7.3
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Beef Flavored Rice 6.8 Ounce Paper Box	76.5	331	72.5	3.4	2.6	1.0	10.2

Neareast Whole Grain Blends Roasted Garlic 5.1 Ounce Paper Box vs Healthy Choice Cafe Steamers Sweet Spicy Orange Chicken, 9.5 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Neareast Who... Food 1 Food 1 • 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
Healthy Choi... Food 2 Food 2 • 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 Herb 1.6 Lb vs Pasta Roni Parmesan Cheese 10.2 Ounce Paper Box

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
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

Rice A Roni Chicken Teriyaki 6.2 Ounce Paper Box vs Wg Macaroni & Cheese Pouch

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
Wg Macaroni ... Food 2 Food 2 • EAST SIDE ENTREES Wg Macaroni & Cheese Pouch	50.3	171	16.5	3.5	1.2	7.1	10.0

Pf Changs Kung Pao Chicken, 22 Oz vs Rice A Roni Chicken Teriyaki 6.2 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Ku... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Kung Pao Chicken, 22 Oz	27.6	70	5.7	3.3	1.0	2.7	6.0
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

Pf Changs Mongolian Style Chicken, 22 Oz vs Sfs Minh Whole Grain Vegetable Fried Rice Net Wt 30.98 Lbs 6 Ct

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
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

Healthy Choice Cafe Steamers Frozen Dinner, Pineapple Chicken, 9.9 Ounce, 9.9 Oz vs Near East Couscous Mix Original Plain 10 Ounce Paper Box

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
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

Pf Changs Chicken Fried Rice, 36 Oz vs Healthy Choice Roasted Sesame Chicken Complete Meal, 11.8 Oz

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

Near East Couscous Tomato Lentil 6.1 Ounce Paper Box vs Near East Whole Grain Blends Roasted Pecan & Garlic Brown Rice 5.4 Ounce Paper Box

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

Old El Paso Cilantro Lime Rice vs Neareast Whole Grain Blends Roasted Garlic 5.1 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 Cilantro Lime Rice	71.9	345	76.2	1.0	1.7	1.3	7.3
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

Pf Changs Sweet Sriracha Chicken, 44 Oz vs Rice A Roni Rice Pilaf 7.2 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 Rice Pilaf 7.2 Ounce Paper Box	78.2	339	73.2	1.8	1.8	0.9	10.7

Pf Changs Pepper Beef, 44 Oz vs Rice A Roni Chicken & Mushroom 5.0 Ounce Paper Box.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Pe... Food 1 Food 1 • 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 ... 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

Pf Changs Orange Chicken, 36 Oz vs Near East Couscous Mix Original Plain 10 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Or... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Orange Chicken, 36 Oz	92.2	139	17.7	11.2	1.7	4.4	6.5
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

Near East Garlic & Herb Rice Pilaf Mix 6.3 Ounce Paper Box vs Near East Rice Pilaf Spanish Rice 6.75 Ounce Paper Box.

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
Near East Ri... Food 2 Food 2 • 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

Pf Changs General Changs Chicken, 22 Oz vs Bty Crk Sdnly Grain Sld Sd Dsh Kit Hrvst

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Ge... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs General Changs Chicken, 22 Oz	57.0	112	11.2	5.8	1.9	4.5	6.7
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

Healthy Choice Asian Potstickers, 9.9 Oz vs Rice A Roni Cheddar Broccoli Flavor 6.5 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • 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 ... 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 Chicken Teriyaki 6.2 Ounce Paper Box vs Cheesy Fajita Hamburger Helper

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
Cheesy Fajit... Food 2 Food 2 • GENERAL MILLS SALES INC. Cheesy Fajita Hamburger Helper	45.0	343	73.9	4.2	2.3	1.9	7.6

Healthy Choice Cafe Steamers Frozen Dinner, Pineapple Chicken, 9.9 Ounce, 9.9 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 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
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

Marie Callenders Cheesy Chicken And Rice Dinners, 13 Oz vs Healthy Choice Simply Cafe Steamers Asian Kung Pao Chicken, 9.5 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marie Callen... Food 1 Food 1 • CONAGRA BRANDS INC Marie Callenders Cheesy Chicken And Rice Dinners, 13 Oz	98.1	117	14.6	1.4	1.1	3.8	6.0
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

Grain Based Products / Meals Comparisons For Diabetics