What are Other Grains & Seeds food comparisons?

Other Grains & Seeds 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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Suya Spice Fonio Pilaf, Suya Spice vs Amport Foods, 100% Natural Flax Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Suya Spice F... Food 1 Food 1 • WOODLAND FOODS Suya Spice Fonio Pilaf, Suya Spice	62.7	356	75.6	2.2	4.4	2.2	8.9
Amport Foods... Food 2 Food 2 • BAY VALLEY FOODS, LLC Amport Foods, 100% Natural Flax Seeds	0.0	433	33.3	—	33.3	36.7	20.0

Dark Chia Seeds vs Organic Flax Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Chia Seeds Food 1 Food 1 • TOPS MARKETS, LLC Dark Chia Seeds	1.8	500	42.9	—	39.3	32.1	14.3
Organic Flax... Food 2 Food 2 • MORGAN WHOLESALE BUILDING MATERIAL, CO. Organic Flax Seeds	1.8	550	30.0	—	25.0	40.0	20.0

Organic Hemp Seeds vs Bob's Red Mill, Wheat Bran

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hemp... Food 1 Food 1 • OMG! FOOD COMPANY LLC Organic Hemp Seeds	1.7	607	7.1	—	3.6	50.0	35.7
Bob's Red Mi... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, Wheat Bran	7.8	333	66.7	—	40.0	3.3	13.3

Della Natura, White Quinoa vs Wei Chuan, Dried Lotus Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Della Natura... Food 1 Food 1 • TRANSNATIONAL FOODS, INC. Della Natura, White Quinoa	46.3	349	62.8	7.0	7.0	4.7	14.0
Wei Chuan, D... Food 2 Food 2 • HOCEAN INC. Wei Chuan, Dried Lotus Seeds	3.4	34	6.4	—	0.3	0.2	1.8

Three Continent Blend Brown Rice, Quinoa, Red Rice & Wild Rice vs Premium Whole Golden Flaxseed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Three Contin... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Three Continent Blend Brown Rice, Quinoa, Red Rice & Wild Rice	60.4	356	73.3	2.2	4.4	3.3	11.1
Premium Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Premium Whole Golden Flaxseed	3.6	548	32.3	—	25.8	35.5	19.4

Bulgur With Peas, Corn, Mango & Black Beans vs Gourmet Flavor Organic Pumpkin Puree

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgur With ... Food 1 Food 1 • WAL-MART STORES, INC. Bulgur With Peas, Corn, Mango & Black Beans	44.9	292	62.5	6.3	14.6	2.1	10.4
Gourmet Flav... Food 2 Food 2 • STAHLBUSH ISLAND FARMS, INC. Gourmet Flavor Organic Pumpkin Puree	11.9	33	8.1	3.3	3.3	—	0.8

Organic Kimsa Tri Colour Quinoa vs Organic Hemp Hearts

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Kims... Food 1 Food 1 • UNITED PACIFIC COMPANY INC. Organic Kimsa Tri Colour Quinoa	53.3	378	68.9	—	7.6	5.3	13.3
Organic Hemp... Food 2 Food 2 • NEW SEASONS MARKET, LLC Organic Hemp Hearts	3.5	567	10.0	—	3.3	50.0	30.0

Freekeh, Roasted Green Wheat vs Roasted Organic Hemp Seeds, Roasted

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freekeh, Roa... Food 1 Food 1 • OTIS MCALLISTER INC. Freekeh, Roasted Green Wheat	46.6	350	70.0	2.5	10.0	2.5	12.5
Roasted Orga... Food 2 Food 2 • MINNESOTA HEMP FARMS, INC. Roasted Organic Hemp Seeds, Roasted	0.0	567	30.0	—	30.0	36.7	26.7

Peru Food, Whole Roasted Barley vs Barley Flakes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peru Food, W... Food 1 Food 1 • PERU FOOD IMPORTS INC. Peru Food, Whole Roasted Barley	5.5	500	34.1	—	27.3	34.1	18.2
Barley Flakes Food 2 Food 2 • CARIBE INTERNATIONAL GROUP Barley Flakes	29.3	29	64.3	—	10.7	1.8	10.7

Organic Farro Perlato vs Organic Whole Grain Kamut Khorasan Wheat, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Farr... Food 1 Food 1 • VIGO IMPORTING COMPANY Organic Farro Perlato	60.2	378	73.3	—	4.4	2.2	13.3
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Kamut Khorasan Wheat, Whole Grain	54.2	378	73.3	—	11.1	1.1	15.6

Organic Black Seeds Ancient Super Seed Nigella Sativa vs Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Blac... Food 1 Food 1 • SUNFOOD LLC Organic Black Seeds Ancient Super Seed Nigella Sativa	0.5	400	50.0	—	33.3	16.7	—
Quinoa Food 2 Food 2 • IMG HOLDINGS INC. Quinoa	62.3	360	70.0	2.0	6.0	4.0	10.0

Organic Wheat Kernels vs Whole Ground Flaxseed Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whea... Food 1 Food 1 • MORGAN WHOLESALE BUILDING MATERIAL, CO. Organic Wheat Kernels	17.6	233	40.0	—	10.0	1.7	10.0
Whole Ground... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Ground Flaxseed Meal	1.8	538	30.8	—	23.1	34.6	23.1

Tri Color Quinoa vs Organic Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tri Color Qu... Food 1 Food 1 • HODGSON MILL INC Tri Color Quinoa	54.0	391	67.4	6.5	6.5	6.5	13.0
Organic Quinoa Food 2 Food 2 • WEHAH FARM INC Organic Quinoa	50.2	378	64.4	4.4	6.7	5.6	13.3

Zesty Margherita Fusion Grain Blends, Zesty Margherita vs Organic Whole Grain Tri Color Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zesty Marghe... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Zesty Margherita Fusion Grain Blends, Zesty Margherita	96.3	237	49.2	8.5	7.6	2.1	7.6
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Tri Color Quinoa	58.2	362	72.3	2.1	8.5	3.2	12.8

Organic Golden Flax Seeds vs Whole Grain Buckwheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Gold... Food 1 Food 1 • SAGSVEEN & SAGSVEEN FOOD BROKERS LTD. Organic Golden Flax Seeds	0.0	536	28.6	—	28.6	42.9	17.9
Whole Grain ... Food 2 Food 2 • OOO MISTRAL' TREJJDING"" Whole Grain Buckwheat	100.0	355	72.0	—	7.8	3.4	12.0

Tri Color Quinoa With Savory Herb Seasoning vs Organic Tri Color Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tri Color Qu... Food 1 Food 1 • STAR MARKETS CO. Tri Color Quinoa With Savory Herb Seasoning	48.2	356	62.2	6.7	6.7	5.6	13.3
Organic Tri ... Food 2 Food 2 • NOW HEALTH GROUP INC. Organic Tri Color Quinoa	50.1	378	66.7	—	8.9	6.7	13.3

Hemp Seeds vs Tomato Basil With Quinoa Veggie Bowl, Tomato Basil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hemp Seeds Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Hemp Seeds	3.5	567	10.0	—	3.3	50.0	30.0
Tomato Basil... Food 2 Food 2 • DEL MONTE FOODS INC. Tomato Basil With Quinoa Veggie Bowl, Tomato Basil	59.5	95	16.2	4.8	1.9	1.9	3.3

All Natural, Italian Farro vs Premium Quality Pearl Barley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Natural,... Food 1 Food 1 • TOPCO ASSOCIATES, INC. All Natural, Italian Farro	100.0	349	71.1	1.2	6.0	1.8	12.1
Premium Qual... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Premium Quality Pearl Barley	60.6	360	78.0	—	16.0	2.0	10.0

Buckwheat ""Kasha"" vs Wei Chuan, Dried Lotus Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buckwheat ""... Food 1 Food 1 • SOOFER CO. INC. Buckwheat ""Kasha""	58.1	356	71.1	—	4.4	3.3	13.3
Wei Chuan, D... Food 2 Food 2 • HOCEAN INC. Wei Chuan, Dried Lotus Seeds	3.4	34	6.4	—	0.3	0.2	1.8

Quinoa Whole Grain vs Streits, Roasted Green Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Whole... Food 1 Food 1 • COAST TO COAST PRODUCE Quinoa Whole Grain	46.2	371	64.3	4.8	7.1	6.0	14.3
Streits, Roa... Food 2 Food 2 • ARON STREIT INC. Streits, Roasted Green Wheat	50.4	341	70.5	6.8	11.4	2.3	13.6

Other Grains & Seeds Comparisons For Diabetics