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 Orange Chicken Stir Fry Kit 5 Count vs Near East Herbed Chicken Couscous Mix 5.7 Ounce Paper Box

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

Banquet Cheesy Rice With Chicken And Broccoli Lunch, 7 Oz vs Rice A Roni Mexican Style 6.4 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
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Mexican Style 6.4 Ounce Paper Box	76.1	339	73.2	5.4	3.6	1.8	10.7

Near East Couscous Roasted Garlic & Olive Oil 5.8 Ounce Paper Box vs Healthy Choice Vegetable Potstickers, 56 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 Vegetable Potstickers, 56 Oz	93.2	115	22.5	7.5	1.8	1.3	2.6

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

Rice A Roni Beef Flavored Rice 6.8 Ounce Paper Box vs Healthy Choice Pineapple Chicken

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

Near East Couscous Tomato Lentil 6.1 Ounce Paper Box vs Marie Callender's New Orleans Style Chicken Alfredo Bowl, Frozen Meal, 11 Oz

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
Marie Callen... Food 2 Food 2 • CONAGRA BRANDS, INC Marie Callender's New Orleans Style Chicken Alfredo Bowl, Frozen Meal, 11 Oz	79.8	135	14.1	1.9	1.0	5.1	8.3

Healthy Choice Cafe Steamers Sweet Spicy Orange Chicken, 9.5 Oz vs Pasta Roni Butter & Garlic 2.15 Ounce Plastic Cup

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
Pasta Roni B... Food 2 Food 2 • PEPSICO INC. Pasta Roni Butter & Garlic 2.15 Ounce Plastic Cup	77.5	359	69.2	3.6	3.6	5.9	10.9

Healthy Choice Cafe Steamers Sweet And Sour Chicken, 10 Oz vs Chicken Egg Roll

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Cafe Steamers Sweet And Sour Chicken, 10 Oz	100.0	138	22.3	7.8	1.1	3.2	4.2
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

Tony Chachere's Gumbo Mix 8 Oz vs Chicken Egg Roll

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
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

Near East Falafel 6 Z vs Pf Changs Pepper Beef, 44 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East F... Food 1 Food 1 • PEPSICO INC. Near East Falafel 6 Z	24.4	294	52.9	8.8	14.7	2.9	29.4
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 Vegetable Egg Roll

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
Vegetable Eg... Food 2 Food 2 • INTERNATIONAL FOOD SOLUTIONS, INC. Vegetable Egg Roll	41.4	153	28.2	2.4	3.5	3.5	4.7

Near East Whole Grain Blends Roasted Pecan & Garlic Brown Rice 5.4 Ounce Paper Box vs Rice A Roni Cheddar Broccoli Flavor 6.5 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 Roasted Pecan & Garlic Brown Rice 5.4 Ounce Paper Box	64.1	372	65.4	2.5	6.1	9.9	10.2
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

Banquet Basic Asian Style Rice Bowl, 7.25 Oz vs Wicked Kitchen Moroccan Chicken And Couscous, 12.5 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
Wicked Kitch... Food 2 Food 2 • 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

Near East Falafel 6 Z vs Banquet Basic Asian Style Rice Bowl, 7.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East F... Food 1 Food 1 • PEPSICO INC. Near East Falafel 6 Z	24.4	294	52.9	8.8	14.7	2.9	29.4
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

Marie Callender's New Orleans Style Chicken Alfredo Bowl, Frozen Meal, 11 Oz vs Healthy Choice Cafe Steamers Frozen Dinner, Pineapple Chicken, 9.9 Ounce, 9.9 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marie Callen... Food 1 Food 1 • CONAGRA BRANDS, INC Marie Callender's New Orleans Style Chicken Alfredo Bowl, Frozen Meal, 11 Oz	79.8	135	14.1	1.9	1.0	5.1	8.3
Healthy Choi... Food 2 Food 2 • 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 Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box vs Near East Toasted Pine Nut Couscous Mix 5.6 Ounce Paper Box

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
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

Pf Changs Orange Chicken, 36 Oz vs Rice A Roni Creamy Four Cheese 2.25 Ounce Cup

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
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Creamy Four Cheese 2.25 Ounce Cup	81.4	379	67.3	4.8	1.6	8.7	9.2

Neareast Whole Grain Blends Roasted Garlic 5.1 Ounce Paper Box vs Pf Changs Chicken Fried Rice, 36 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
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

Rice A Roni Cheddar Broccoli Flavor 6.5 Ounce Paper Box vs P.F. Chang's Home Menu Creamy Ginger Salad Dressing, 16 Oz.

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
P.F. Chang's... Food 2 Food 2 • 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 Whole Grain Blends Chicken & Herb Rice 5.7 Ounce Paper Box vs Healthy Choice Vegetable Potstickers, 56 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Wh... Food 1 Food 1 • PEPSICO INC. Near East Whole Grain Blends Chicken & Herb Rice 5.7 Ounce Paper Box	71.6	334	72.3	2.8	6.8	2.6	9.8
Healthy Choi... Food 2 Food 2 • CONAGRA BRANDS INC Healthy Choice Vegetable Potstickers, 56 Oz	93.2	115	22.5	7.5	1.8	1.3	2.6

Grain Based Products / Meals Comparisons For Diabetics