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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Eartharvest Organic, Pumpkorn, Organic Shelled Pumpkin Seeds vs Organic Flax Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Eartharvest ... Food 1 Food 1 • EARTHARVEST FOODS, LLC Eartharvest Organic, Pumpkorn, Organic Shelled Pumpkin Seeds	5.3	500	14.3	3.6	3.6	39.3	32.1
Organic Flax... Food 2 Food 2 • GIANT EAGLE, INC. Organic Flax Seeds	0.0	357	21.4	—	21.4	42.9	14.3

Italian Mediterranean Quinoa vs Roasted Organic Hemp Seeds, Roasted

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Medi... Food 1 Food 1 • SOPHIA FOODS INC. Italian Mediterranean Quinoa	66.3	364	67.3	5.5	5.5	3.6	9.1
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

Harmony Organic Quinoa, Harmony vs Cold Milled Organic Ground Flax Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harmony Orga... Food 1 Food 1 • QUINOA CORPORATION Harmony Organic Quinoa, Harmony	50.2	378	64.4	—	6.7	5.6	13.3
Cold Milled ... Food 2 Food 2 • WAL-MART STORES, INC. Cold Milled Organic Ground Flax Seeds	0.0	533	26.7	—	26.7	40.0	20.0

Vital Wheat Gluten vs Enriched All Purpose Wheat Flour And Red Grape Seed Flour Blend, Red Grape Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vital Wheat ... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Vital Wheat Gluten	3.5	333	22.2	—	—	—	66.7
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

Garden Of Life, Raw Organics, Organic Golden Flax Seed With Organic Baobab Fruit vs Farro

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Of Li... Food 1 Food 1 • GARDEN OF LIFE, INC. Garden Of Life, Raw Organics, Organic Golden Flax Seed With Organic Baobab Fruit	1.8	467	40.0	6.7	33.3	30.0	26.7
Farro Food 2 Food 2 • COAST TO COAST PRODUCE Farro	56.0	374	70.3	2.2	6.6	2.2	15.4

Lunds & Byerlys, Organic Ground Quinoa vs Multi Millet

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lunds & Byer... Food 1 Food 1 • LUNDS INC Lunds & Byerlys, Organic Ground Quinoa	52.0	381	71.4	—	7.1	6.0	14.3
Multi Millet Food 2 Food 2 • SHASTHA FOODS Multi Millet	100.0	380	73.0	1.0	9.0	4.0	11.0

Fenugreek Seeds (Methi) vs Organic Quinoa With Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fenugreek Se... Food 1 Food 1 • WOODHOUSE CHOCOLATE, LLC Fenugreek Seeds (Methi)	5.6	327	54.6	—	27.3	9.1	27.3
Organic Quin... Food 2 Food 2 • GOOD GROCERIES COMPANY INC. Organic Quinoa With Olive Oil	47.2	160	22.4	0.8	3.2	5.6	4.0

Ground Chia Seed vs Golden Flax Cold Milled Golden Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Chia ... Food 1 Food 1 • BADIA SPICES INC. Ground Chia Seed	5.8	500	43.3	—	33.3	30.0	—
Golden Flax ... Food 2 Food 2 • TODOMUNDO Golden Flax Cold Milled Golden Flax Seed	1.8	500	35.7	—	28.6	35.7	21.4

Milled Flax Seeds vs Raw Organic Chia Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milled Flax ... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Milled Flax Seeds	0.0	500	28.6	—	28.6	42.9	—
Raw Organic ... Food 2 Food 2 • SUNFOOD LLC Raw Organic Chia Seeds	1.8	533	40.0	—	33.3	33.3	20.0

Golden Flax Meal vs Organic Chia Seeds

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
Organic Chia... Food 2 Food 2 • NAVITAS, LLC Organic Chia Seeds	3.7	533	36.7	—	30.0	33.3	16.7

Wei Chuan, Dried Lotus Seeds vs Amaranth A Natural Super Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wei Chuan, D... Food 1 Food 1 • HOCEAN INC. Wei Chuan, Dried Lotus Seeds	3.4	34	6.4	—	0.3	0.2	1.8
Amaranth A N... Food 2 Food 2 • GOYA FOODS, INC. Amaranth A Natural Super Grain	48.2	378	66.7	4.4	11.1	6.7	13.3

Zesty Margherita Fusion Grain Blends, Zesty Margherita vs Streit's, 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
Streit's, Qu... Food 2 Food 2 • ARON STREIT INC. Streit's, Quinoa	99.6	509	85.2	4.0	14.7	9.2	22.1

Organic Hemp Seed Hearts vs Organic Whole Ground Flaxseed Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hemp... Food 1 Food 1 • NOW HEALTH GROUP INC. Organic Hemp Seed Hearts	0.0	600	3.3	—	3.3	50.0	33.3
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Ground Flaxseed Meal	1.8	538	30.8	—	23.1	34.6	23.1

Organic Whole Grain Quinoa vs Roundy's, Raw Pepitas

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Quinoa	52.4	362	68.1	2.1	10.6	3.2	12.8
Roundy's, Ra... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Raw Pepitas	8.8	550	17.5	—	5.0	45.0	25.0

Whole Golden Flax Seeds vs Organic Hemp Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Golden... Food 1 Food 1 • HARRIS-TEETER INC. Whole Golden Flax Seeds	5.4	567	33.3	3.3	23.3	40.0	20.0
Organic Hemp... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Organic Hemp Seed	1.7	600	6.7	—	3.3	53.3	33.3

Golden Flaxseed Meal vs Organic Brown Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Flaxs... Food 1 Food 1 • GLENCOURT INC. Golden Flaxseed Meal	1.8	500	25.0	—	16.7	41.7	25.0
Organic Brow... Food 2 Food 2 • BERGIN NUT COMPANY, INC. Organic Brown Flax Seed	0.0	524	28.6	—	28.6	42.9	19.1

Chia Seeds vs Certified Organic Fiber 3 Golden Flax Meal, Acacia & Inulin (Fos) Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seeds Food 1 Food 1 • WILDERNESS POETS LLC Chia Seeds	1.8	467	46.7	—	40.0	30.0	20.0
Certified Or... Food 2 Food 2 • NOW HEALTH GROUP INC. Certified Organic Fiber 3 Golden Flax Meal, Acacia & Inulin (Fos) Powder	1.9	471	47.1	—	41.2	23.5	17.7

Bob's Red Mill, Whole Grain Oat Groats vs Organic Ground Hemp Seed

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, Whole Grain Oat Groats	48.0	391	65.2	2.2	10.9	6.5	15.2
Organic Grou... Food 2 Food 2 • THE HARRELL SISTERS Organic Ground Hemp Seed	0.0	400	40.0	—	40.0	10.0	33.3

Black Chia Seeds vs Flaxseed Herbal Dietary Supplement

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Chia S... Food 1 Food 1 • BRANDLESS, INC Black Chia Seeds	1.8	462	38.5	—	30.8	30.8	15.4
Flaxseed Her... Food 2 Food 2 • NUESTRA SALUD Flaxseed Herbal Dietary Supplement	5.4	534	29.2	1.8	27.4	42.3	18.5

100% Whole Grain Quinoa vs Smooth Whole Milled Flaxseed, Smooth Whole Milled

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole G... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION 100% Whole Grain Quinoa	48.2	372	65.1	—	7.0	5.8	14.0
Smooth Whole... Food 2 Food 2 • PIZZEY INGREDIENTS Smooth Whole Milled Flaxseed, Smooth Whole Milled	0.0	467	26.7	—	26.7	40.0	20.0

Other Grains & Seeds Comparisons For Diabetics