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.

Badlow

100% Whole Grain Red Quinoa vs Organic Black Heirloom Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole G... Food 1 Food 1 • SUPERVALU, INC. 100% Whole Grain Red Quinoa	46.2	372	67.4	2.3	11.6	7.0	14.0
Organic Blac... Food 2 Food 2 • ALTER ECO AMERICAS INC. Organic Black Heirloom Quinoa	60.1	380	70.0	6.0	8.0	5.0	12.0

Tri Color Quinoa Blend, Tri Color vs Premium Whole Flaxseed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tri Color Qu... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Tri Color Quinoa Blend, Tri Color	50.2	378	64.4	4.4	6.7	5.6	13.3
Premium Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Premium Whole Flaxseed	3.6	548	32.3	—	25.8	35.5	19.4

Roasted Hemp Seeds, Roasted vs Savory Onion Superseeds Blend Whole Food Nutrition, Savory Onion

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Hemp... Food 1 Food 1 • MINNESOTA HEMP FARMS, INC. Roasted Hemp Seeds, Roasted	0.0	567	30.0	—	30.0	36.7	26.7
Savory Onion... Food 2 Food 2 • HEMPCO CANADA SUPERFOODS INC. Savory Onion Superseeds Blend Whole Food Nutrition, Savory Onion	5.3	533	16.7	3.3	6.7	43.3	26.7

Amport Foods, Flax Seeds vs Organic Green Chili & Cilantro Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amport Foods... Food 1 Food 1 • BAY VALLEY FOODS, LLC Amport Foods, Flax Seeds	1.8	533	30.0	—	26.7	43.3	16.7
Organic Gree... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Organic Green Chili & Cilantro Quinoa	34.8	357	71.4	3.6	7.1	3.6	14.3

Ruby Wild Blend Of Whole Grain Brown Rice, Sprouted Brown Rice, Sprouted Red Rice, Colusari Red Rice & Wild Rice, Ruby Wild Blend vs Whole Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ruby Wild Bl... Food 1 Food 1 • HY-VEE, INC. Ruby Wild Blend Of Whole Grain Brown Rice, Sprouted Brown Rice, Sprouted Red Rice, Colusari Red Rice & Wild Rice, Ruby Wild Blend	64.7	356	77.8	—	4.4	2.2	8.9
Whole Flax Seed Food 2 Food 2 • SUGAR 'N SPICE, INC. Whole Flax Seed	1.8	550	30.0	—	25.0	40.0	20.0

Golden Organic Flax Seed, Golden vs Roasted Baru Seeds, Roasted

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
Roasted Baru... Food 2 Food 2 • HEALTH MATTERS AMERICA INC. Roasted Baru Seeds, Roasted	9.0	533	30.0	3.3	13.3	40.0	23.3

Manitou Trading Company, Sacred Grains Farro vs Organic Quinoa Flakes

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
Organic Quin... Food 2 Food 2 • UNITED PACIFIC COMPANY INC. Organic Quinoa Flakes	26.1	364	68.2	—	6.8	5.5	13.2

Chia Seed, Super Antioxidant vs Italian Classics Whole Wheat Organic Durum Semolina Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seed, S... Food 1 Food 1 • BARLEAN'S ORGANIC OILS LLC Chia Seed, Super Antioxidant	1.9	500	41.7	—	33.3	29.2	16.7
Italian Clas... Food 2 Food 2 • 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

Pearled Farro vs Tomato Basil With Quinoa Veggie Bowl, Tomato Basil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pearled Farro Food 1 Food 1 • CARIBE INTERNATIONAL GROUP Pearled Farro	50.5	375	72.5	2.5	7.5	2.5	12.5
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

Hanan Peruvian Secrets, Linaza Flaxseed vs Organic Milled Flax & Chia Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hanan Peruvi... Food 1 Food 1 • PERUVIAN IMPORT COMPANY Hanan Peruvian Secrets, Linaza Flaxseed	0.0	455	27.3	—	27.3	40.9	20.0
Organic Mill... Food 2 Food 2 • CVS PHARMACY, INC. Organic Milled Flax & Chia Blend	0.0	500	33.3	—	33.3	33.3	—

All Natural, Italian Farro vs White Quinoa

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
White Quinoa Food 2 Food 2 • LIPARI FOODS OPERATING COMPANY, LLC White Quinoa	51.9	368	63.8	—	6.4	6.4	14.9

Bulgar Wheat vs Alter Eco, Organic Royal Pearl Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgar Wheat Food 1 Food 1 • FRESH & EASY Bulgar Wheat	56.5	340	76.0	—	18.0	1.0	12.0
Alter Eco, O... Food 2 Food 2 • ALTER ECO AMERICAS INC. Alter Eco, Organic Royal Pearl Quinoa	50.1	372	67.4	—	7.0	5.8	14.0

Arrowhead Mills, Organic Amaranth vs Raw Shelled Hemp Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Arrowhead Mi... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Arrowhead Mills, Organic Amaranth	46.1	383	66.0	2.1	14.9	6.4	14.9
Raw Shelled ... Food 2 Food 2 • THE HARRELL SISTERS Raw Shelled Hemp Seeds	1.7	560	12.0	4.0	8.0	44.0	32.0

Organic Ground Hemp Seed vs Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Grou... Food 1 Food 1 • THE HARRELL SISTERS Organic Ground Hemp Seed	0.0	400	40.0	—	40.0	10.0	33.3
Chia Seed Food 2 Food 2 • SUNRISE NATURAL FOODS Chia Seed	1.8	489	42.9	—	39.3	32.1	14.3

Flax Seeds vs Siemie Lniane Brown Flaxseed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flax Seeds Food 1 Food 1 • GOLDEN PACKAGING COMPANY Flax Seeds	0.0	354	28.6	—	28.6	42.9	—
Siemie Lnian... Food 2 Food 2 • JOHNNY V'S KITCHEN, INC. Siemie Lniane Brown Flaxseed	0.0	267	71.7	16.7	71.7	8.3	6.7

Freekeh With Vegetables vs Organic White Quinoa Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freekeh With... Food 1 Food 1 • COAST TO COAST PRODUCE Freekeh With Vegetables	60.1	320	72.0	6.0	10.0	2.0	14.0
Organic Whit... Food 2 Food 2 • P & O DISTRIBUTORS INC Organic White Quinoa Powder	52.0	400	66.7	6.7	6.7	6.7	13.3

Tuscan Grain Salad vs Organic Sprouted Wheat Kernels

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuscan Grain... Food 1 Food 1 • ALDI INC. Tuscan Grain Salad	46.9	325	65.0	2.5	5.0	2.5	10.0
Organic Spro... Food 2 Food 2 • MORGAN WHOLESALE BUILDING MATERIAL, CO. Organic Sprouted Wheat Kernels	17.6	233	40.0	—	10.0	1.7	10.0

White Quinoa vs Whole Wheat Penne With Garlic Herb Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Quinoa Food 1 Food 1 • TADIN HERB & TEA CO. White Quinoa	50.0	386	65.9	4.6	6.8	8.0	13.6
Whole Wheat ... Food 2 Food 2 • TOPS MARKETS, LLC Whole Wheat Penne With Garlic Herb Sauce	69.0	373	56.0	9.3	8.0	8.0	14.7

Farro vs Whole Grain Organic Millet

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farro Food 1 Food 1 • COAST TO COAST PRODUCE Farro	56.0	374	70.3	2.2	6.6	2.2	15.4
Whole Grain ... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Whole Grain Organic Millet	70.0	365	73.1	—	3.8	3.9	11.5

Ancient Grains Farro Wheat vs Enriched All Purpose Wheat Flour And Red Grape Seed Flour Blend, Red Grape Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancient Grai... Food 1 Food 1 • THE KROGER CO. Ancient Grains Farro Wheat	52.5	311	66.7	—	6.7	—	13.3
Enriched All... Food 2 Food 2 • HOMETOWN FOOD COMPANY Enriched All Purpose Wheat Flour And Red Grape Seed Flour Blend, Red Grape Seed	39.2	367	73.3	—	6.7	—	10.0

Other Grains & Seeds Comparisons For Diabetics