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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Manitou Trading Company, Sacred Grains Farro vs Buckwheat ""Kasha""

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Manitou Trad... Food 1 Food 1 • WOODLAND FOODS Manitou Trading Company, Sacred Grains Farro	58.5	356	73.3	2.2	6.7	1.1	11.1
Buckwheat ""... Food 2 Food 2 • SOOFER CO. INC. Buckwheat ""Kasha""	58.1	356	71.1	—	4.4	3.3	13.3

Bob's Red Mill, Organic Red Quinoa vs Tomato Basil With Quinoa Veggie Bowl, Tomato Basil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bob's Red Mi... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, Organic Red Quinoa	58.5	362	74.5	2.1	10.6	3.2	10.6
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

Organic, Pearled Farro vs Ground Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Pea... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Organic, Pearled Farro	52.4	333	71.1	—	11.1	2.2	13.3
Ground Chia ... Food 2 Food 2 • NUTIVA, INC. Ground Chia Seed	0.0	500	41.7	—	41.7	25.0	25.0

Golden Organic Flax Seed, Golden vs Streit's, Quinoa With Mushrooms & Herbs

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
Streit's, Qu... Food 2 Food 2 • ARON STREIT INC. Streit's, Quinoa With Mushrooms & Herbs	48.3	331	45.3	2.7	12.0	10.7	9.3

Organic Hemp Seeds vs Whole Ground Flaxseed Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hemp... Food 1 Food 1 • GLENCOURT INC. Organic Hemp Seeds	1.8	600	6.7	3.3	3.3	46.7	33.3
Whole Ground... Food 2 Food 2 • THE KROGER CO. Whole Ground Flaxseed Meal	0.0	545	27.3	—	27.3	40.9	18.2

Green Lentil Brown Rice Blend vs Basmati Brown & Red Quinoa Rice Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Lentil... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Green Lentil Brown Rice Blend	58.5	378	75.6	—	8.9	2.2	11.1
Basmati Brow... Food 2 Food 2 • HARRIS-TEETER INC. Basmati Brown & Red Quinoa Rice Blend	70.6	375	77.1	2.1	2.1	2.1	8.3

Bulgur & Quinoa vs Organic Sprouted Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgur & Quinoa Food 1 Food 1 • INTERNATIONAL DELICACIES INC. Bulgur & Quinoa	79.7	400	74.3	—	15.7	2.1	12.9
Organic Spro... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Organic Sprouted Quinoa	67.5	412	74.5	7.8	5.9	7.8	11.8

Organic Golden Flax Seed vs Zesty Lemon Flavor Quinoa & Brown Rice Blend, Zesty Lemon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Gold... Food 1 Food 1 • BERGIN NUT COMPANY, INC. Organic Golden Flax Seed	0.0	524	28.6	—	28.6	42.9	19.1
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

Chia Seeds vs Tri Color Quinoa A Blend Of White, Red & Black Whole Grain Quinoa, Tri Color Quinoa

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
Tri Color Qu... Food 2 Food 2 • HY-VEE, INC. Tri Color Quinoa A Blend Of White, Red & Black Whole Grain Quinoa, Tri Color Quinoa	50.2	378	64.4	4.4	6.7	5.6	13.3

Hulled Millet vs Pearl Barley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hulled Millet Food 1 Food 1 • GREAT HARVEST Hulled Millet	57.5	356	73.3	4.4	6.7	1.1	20.0
Pearl Barley Food 2 Food 2 • CACHERE DISTRIBUTING INC. Pearl Barley	37.3	303	72.7	—	15.2	—	9.1

Premium Ground Chia vs Kamut With Chia, Roasted Tomato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Grou... Food 1 Food 1 • SALBA SMART NATURAL PRODUCTS, LLC Premium Ground Chia	1.8	467	40.0	—	33.3	33.3	20.0
Kamut With C... Food 2 Food 2 • HODGSON MILL INC Kamut With Chia, Roasted Tomato	36.3	372	62.8	2.3	18.6	4.7	18.6

Whole Grain Red Bulgur vs Hulled Millet

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Red Bulgur	58.3	362	74.5	—	10.6	2.1	12.8
Hulled Millet Food 2 Food 2 • GREAT HARVEST Hulled Millet	57.5	356	73.3	4.4	6.7	1.1	20.0

Red Quinoa, Red vs Yellow Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Quinoa, Red Food 1 Food 1 • TARGET STORES Red Quinoa, Red	54.1	378	68.9	4.4	6.7	4.4	13.3
Yellow Quinoa Food 2 Food 2 • BUCK CREEK OSTRICH PRODUCTS Yellow Quinoa	100.0	368	58.2	—	7.1	5.9	14.1

Organic Quinoa With Olive Oil vs Basmati Brown & Red Quinoa Rice Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Quin... Food 1 Food 1 • GOOD GROCERIES COMPANY INC. Organic Quinoa With Olive Oil	47.2	160	22.4	0.8	3.2	5.6	4.0
Basmati Brow... Food 2 Food 2 • HARRIS-TEETER INC. Basmati Brown & Red Quinoa Rice Blend	70.6	375	77.1	2.1	2.1	2.1	8.3

Mountain Red Blend A Medley Of Red Heirloom Rices, Black Quinoa And Green Lentils, Mountain Red Blend vs Organic Soft White Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mountain Red... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Mountain Red Blend A Medley Of Red Heirloom Rices, Black Quinoa And Green Lentils, Mountain Red Blend	60.7	356	75.6	2.2	6.7	2.2	8.9
Organic Soft... Food 2 Food 2 • SHILOH FARMS INC. Organic Soft White Wheat	52.6	338	76.2	—	11.9	1.2	11.9

Organic Dark Chia Seeds vs Chia Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Dark... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Organic Dark Chia Seeds	1.8	500	42.9	—	39.3	32.1	14.3
Chia Seeds Food 2 Food 2 • CHOSEN FOODS, LLC Chia Seeds	0.0	500	41.7	—	41.7	33.3	16.7

Golden Flax Meal vs The Perfect Snaque, Crunch Snacks, Apple, Quinoa, Apple, Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Flax ... Food 1 Food 1 • NAMASTE FOODS LLC Golden Flax Meal	1.8	462	38.5	—	30.8	26.9	23.1
The Perfect ... Food 2 Food 2 • SIMPLY SUGARFREE SENSATIONS, L.L.C. The Perfect Snaque, Crunch Snacks, Apple, Quinoa, Apple, Quinoa	30.6	393	67.9	35.7	10.7	10.7	14.3

Organic Golden Flaxseed vs Medium Pearled Barley, Medium

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Gold... Food 1 Food 1 • WAYMOUTH FARMS, INC. Organic Golden Flaxseed	0.0	524	28.6	—	28.6	42.9	19.1
Medium Pearl... Food 2 Food 2 • THE QUAKER OATS COMPANY Medium Pearled Barley, Medium	62.6	354	77.1	—	10.4	1.0	10.4

Organic Chia Seeds vs Bob's Red Mill, Organic Whole Grain Kasha

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Chia... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Organic Chia Seeds	1.9	500	41.7	—	33.3	29.2	16.7
Bob's Red Mi... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, Organic Whole Grain Kasha	52.5	341	75.6	—	9.8	2.4	12.2

100% Raw Organic Cold Milled Ground Flaxseed vs Mama Tere, Barley Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Raw Org... Food 1 Food 1 • WR GROUP, INC 100% Raw Organic Cold Milled Ground Flaxseed	0.0	500	33.3	—	33.3	33.3	16.7
Mama Tere, B... Food 2 Food 2 • FAMILY FOOD DISTRIBUTORS, INC. Mama Tere, Barley Rice	67.0	344	79.8	—	—	0.6	5.3

Other Grains & Seeds Comparisons For Diabetics