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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Golden Organic Flax Seed, Golden vs Organic Red Quinoa, Red

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Organ... Food 1 Food 1 • FALCON TRADING COMPANY INC. Golden Organic Flax Seed, Golden	1.8	533	30.0	—	26.7	43.3	16.7
Organic Red ... Food 2 Food 2 • UNITED PACIFIC COMPANY INC. Organic Red Quinoa, Red	54.7	373	71.1	—	8.2	4.4	13.3

Chia Seeds vs Organic Ground Hemp Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seeds Food 1 Food 1 • KINGS SUPER MARKETS INC Chia Seeds	1.8	462	38.5	—	30.8	30.8	15.4
Organic Grou... Food 2 Food 2 • THE HARRELL SISTERS Organic Ground Hemp Seed	0.0	400	40.0	—	40.0	10.0	33.3

White Organic Chia Seeds, White vs Cold Milled Ground Flaxseeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Organi... Food 1 Food 1 • BRANDSTORM INC, White Organic Chia Seeds, White	1.8	500	36.7	—	33.3	33.3	20.0
Cold Milled ... Food 2 Food 2 • CVS PHARMACY, INC. Cold Milled Ground Flaxseeds	1.8	500	35.7	—	28.6	35.7	21.4

Organic Super Grain Blend vs Hemp Hearts

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Supe... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Organic Super Grain Blend	58.1	367	69.4	2.0	8.2	4.1	12.2
Hemp Hearts Food 2 Food 2 • MINNESOTA HEMP FARMS, INC. Hemp Hearts	3.5	567	10.0	—	3.3	50.0	33.3

Brown Ancient Grain Of Ethiopia, Brown vs Organic Golden Flaxseed Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Ancien... Food 1 Food 1 • THE TEFF COMPANY Brown Ancient Grain Of Ethiopia, Brown	64.4	383	80.9	2.1	10.6	2.1	10.6
Organic Gold... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Golden Flaxseed Meal	1.8	538	30.8	—	23.1	34.6	23.1

Flax Seeds vs Roasted Buckwheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flax Seeds Food 1 Food 1 • JO-LEE FOOD PRODUCTS, INC. Flax Seeds	1.8	533	30.0	—	26.7	40.0	16.7
Roasted Buck... Food 2 Food 2 • KRADJIAN IMPORTING CO., INC. Roasted Buckwheat	54.6	356	71.1	2.2	8.9	2.2	11.1

Italian Classics Whole Wheat Organic Durum Semolina Pasta vs Whole Grain Medley, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Clas... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Italian Classics Whole Wheat Organic Durum Semolina Pasta	70.3	357	75.0	3.6	10.7	1.8	10.7
Whole Grain ... Food 2 Food 2 • TARGET STORES Whole Grain Medley, Whole Grain	72.3	380	78.0	2.0	4.0	2.0	10.0

Easy Quinoa Blends vs Toasted Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Easy Quinoa ... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Easy Quinoa Blends	48.2	364	63.6	2.3	6.8	5.7	13.6
Toasted Quinoa Food 2 Food 2 • PRE-COLUMBIAN PRODUCTIONS LLC Toasted Quinoa	54.1	370	67.4	6.5	6.5	5.4	13.0

Hulled Hemp Seeds vs Hemp Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hulled Hemp ... Food 1 Food 1 • BADIA SPICES INC. Hulled Hemp Seeds	1.7	581	6.5	6.5	—	51.6	32.3
Hemp Seeds Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Hemp Seeds	3.5	567	10.0	—	3.3	50.0	30.0

Bluebird Grain, Organic Whole Grain Emmer Farro vs Organic Buckwheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bluebird Gra... Food 1 Food 1 • EDWARD LEEDS & COMPANY Bluebird Grain, Organic Whole Grain Emmer Farro	56.4	362	72.3	—	10.6	2.1	12.8
Organic Buck... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Organic Buckwheat	50.3	333	64.4	—	6.7	3.3	13.3

Organic Golden Flax Meal vs Organic Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Gold... Food 1 Food 1 • NEW SEASONS MARKET, LLC Organic Golden Flax Meal	1.8	533	30.0	—	26.7	43.3	16.7
Organic Quinoa Food 2 Food 2 • WEHAH FARM INC Organic Quinoa	50.2	378	64.4	4.4	6.7	5.6	13.3

Premium Whole Flaxseed vs Elbow Macaroni Whole Wheat Macaroni Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Premium Whole Flaxseed	3.6	548	32.3	—	25.8	35.5	19.4
Elbow Macaro... Food 2 Food 2 • SUPERVALU, INC. Elbow Macaroni Whole Wheat Macaroni Product	69.9	357	73.2	3.6	8.9	2.7	12.5

Black Chia Seeds, Chia Seeds vs Organic Black Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Chia S... Food 1 Food 1 • RALEY'S Black Chia Seeds, Chia Seeds	1.9	53	40.0	—	33.3	33.3	13.3
Organic Blac... Food 2 Food 2 • SUNFOOD LLC Organic Black Seeds	0.5	400	50.0	—	33.3	16.7	—

Hemp Seed, Raw Shelled vs Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hemp Seed, R... Food 1 Food 1 • PRODUCTOS DE HARINA S.A. DE CV Hemp Seed, Raw Shelled	0.0	600	6.7	3.3	6.7	46.7	33.3
Quinoa Food 2 Food 2 • COLONEL LEE'S ENTERPRISES Quinoa	67.2	120	21.1	—	2.7	1.9	4.3

Organic Chia Seeds vs Farro, An Ancient Strain Of Cultivated Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Chia... Food 1 Food 1 • BETTERBODY FOODS & NUTRITION, LLC Organic Chia Seeds	7.4	476	42.9	—	33.3	31.0	16.7
Farro, An An... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Farro, An Ancient Strain Of Cultivated Wheat	52.5	311	66.7	—	6.7	—	13.3

Freekeh Foods, Organic Roasted Green Wheat, Cracked Whole Grains, Rosemary Sage, Rosemary Sage vs Zesty Lemon Flavor Quinoa & Brown Rice Blend, Zesty Lemon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freekeh Food... Food 1 Food 1 • PARADISE EXIMPORT, INC. Freekeh Foods, Organic Roasted Green Wheat, Cracked Whole Grains, Rosemary Sage, Rosemary Sage	46.4	325	70.0	—	10.0	2.5	15.0
Zesty Lemon ... Food 2 Food 2 • THE QUAKER OATS CO/GOLDEN GRAIN Zesty Lemon Flavor Quinoa & Brown Rice Blend, Zesty Lemon	67.8	357	67.9	1.8	5.4	6.3	10.7

Organic Whole Flaxseed vs Barley Cebada

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BADIA SPICES INC. Organic Whole Flaxseed	0.0	524	28.6	—	28.6	42.9	19.1
Barley Cebada Food 2 Food 2 • ROSA FOOD PRODUCTS COMPANY INC Barley Cebada	37.3	303	72.7	—	15.2	—	9.1

Three Cheese & Mushroom Quinoa vs Organic Black Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Three Cheese... Food 1 Food 1 • IMG HOLDINGS INC. Three Cheese & Mushroom Quinoa	58.1	360	66.0	2.0	6.0	5.0	12.0
Organic Blac... Food 2 Food 2 • APAX OTC BUSINESS DEVELOPMENT, LLC Organic Black Chia Seed	0.0	500	41.7	—	41.7	33.3	16.7

Organic Freekeh Roasted Green Wheat vs Organic Chia Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Free... Food 1 Food 1 • OTIS MCALLISTER INC. Organic Freekeh Roasted Green Wheat	58.1	360	72.0	—	12.0	2.0	14.0
Organic Chia... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Organic Chia Seeds	1.9	500	41.7	—	33.3	29.2	16.7

Cooked Wheat Grain vs Organic Italian Pearled Farro

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cooked Wheat... Food 1 Food 1 • FRATELLI D'AMICO Cooked Wheat Grain	14.0	77	15.4	—	1.9	—	1.9
Organic Ital... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Organic Italian Pearled Farro	57.9	395	81.4	—	11.6	2.3	16.3

Other Grains & Seeds Comparisons For Diabetics