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

White Quinoa, White vs Tri Color Quinoa, Tri Color

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Quinoa... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. White Quinoa, White	50.2	378	64.4	—	6.7	5.6	13.3
Tri Color Qu... Food 2 Food 2 • HARRIS-TEETER INC. Tri Color Quinoa, Tri Color	50.3	378	66.7	4.4	8.9	6.7	11.1

Whole Ground Flaxseed Meal vs Bulgur & Quinoa Mixture Of Durum Wheat And Quinoa, Bulgur & Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Ground... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Whole Ground Flaxseed Meal	1.8	538	30.8	—	23.1	34.6	23.1
Bulgur & Qui... Food 2 Food 2 • MEIJER, INC. Bulgur & Quinoa Mixture Of Durum Wheat And Quinoa, Bulgur & Quinoa	83.4	338	64.9	—	9.1	2.6	13.0

Fenugreek Seeds (Methi) vs Pearled Farro Superfood

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
Pearled Farr... Food 2 Food 2 • COAST TO COAST PRODUCE Pearled Farro Superfood	56.0	374	70.3	2.2	6.6	2.2	15.4

Whole Grain Red Bulgur, Whole Grain vs Chia Goodness

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, Whole Grain	58.9	356	77.8	—	11.1	1.1	8.9
Chia Goodness Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Chia Goodness	16.5	467	46.7	—	16.7	26.7	20.0

Pearled Farro vs Go Raw, Sprouted Spicy Fiesta Seeds With Celtic Sea Salt

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
Go Raw, Spro... Food 2 Food 2 • FREELAND FOODS Go Raw, Sprouted Spicy Fiesta Seeds With Celtic Sea Salt	5.2	643	17.9	—	7.1	53.6	25.0

Badia, Chia Seed vs Freekeh With Ginger Sesame

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Badia, Chia ... Food 1 Food 1 • BADIA SPICES INC. Badia, Chia Seed	5.6	500	43.3	—	33.3	30.0	16.7
Freekeh With... Food 2 Food 2 • COAST TO COAST PRODUCE Freekeh With Ginger Sesame	51.6	360	64.0	2.0	10.0	8.0	16.0

Organic Naturally Nutritious Quinoa vs Organic Premium Ground Flaxseed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Natu... Food 1 Food 1 • FIRST INTERNATIONAL HEALTH FOODS LTD. Organic Naturally Nutritious Quinoa	52.0	372	69.8	—	7.0	5.8	14.0
Organic Prem... Food 2 Food 2 • BARLEAN'S ORGANIC OILS LLC Organic Premium Ground Flaxseed	0.0	533	26.7	—	26.7	40.0	20.0

Bob's Red Mill, Golden Flaxseed Meal vs Bulghur

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, Golden Flaxseed Meal	1.8	462	38.5	—	30.8	26.9	23.1
Bulghur Food 2 Food 2 • SOOFER CO. INC. Bulghur	44.7	342	79.0	—	18.4	1.3	13.2

Organic Pearl Heirloom Quinoa vs Green Lentil Brown Rice Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Pear... Food 1 Food 1 • ALTER ECO AMERICAS INC. Organic Pearl Heirloom Quinoa	59.8	388	67.4	8.2	4.1	7.1	12.2
Green Lentil... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Green Lentil Brown Rice Blend	58.5	378	75.6	—	8.9	2.2	11.1

Organic Whole Grain Amaranth, Whole Grain vs Organic Golden Flaxseed Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Amaranth, Whole Grain	56.0	378	71.1	2.2	6.7	4.4	13.3
Organic Gold... Food 2 Food 2 • ORGANIC VENTURES, INC. Organic Golden Flaxseed Meal	1.8	538	30.8	—	23.1	34.6	23.1

Organic Brown Flax Seeds vs Italian Farro

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Brow... Food 1 Food 1 • SAGSVEEN & SAGSVEEN FOOD BROKERS LTD. Organic Brown Flax Seeds	3.6	519	33.3	—	25.9	33.3	22.2
Italian Farro Food 2 Food 2 • WHOLE FOODS MARKET, INC. Italian Farro	62.1	400	77.8	—	6.7	2.2	13.3

Organic Light Brown Rice Plus Quinoa vs Organic Hemp Seed Hearts

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Ligh... Food 1 Food 1 • SPECIALTY RICE INC Organic Light Brown Rice Plus Quinoa	66.6	378	77.8	—	2.2	2.2	8.9
Organic Hemp... Food 2 Food 2 • NOW HEALTH GROUP INC. Organic Hemp Seed Hearts	0.0	600	3.3	—	3.3	50.0	33.3

White Organic Quinoa, White vs Pearl Barley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Organi... Food 1 Food 1 • WAL-MART STORES, INC. White Organic Quinoa, White	48.2	372	65.1	—	7.0	5.8	14.0
Pearl Barley Food 2 Food 2 • CACHERE DISTRIBUTING INC. Pearl Barley	37.3	303	72.7	—	15.2	—	9.1

Organic Black Chia Seeds vs Shelled Hemp Hearts Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Blac... Food 1 Food 1 • CVS PHARMACY, INC. Organic Black Chia Seeds	1.8	500	41.7	—	33.3	33.3	16.7
Shelled Hemp... Food 2 Food 2 • THE HARRELL SISTERS Shelled Hemp Hearts Seeds	0.0	600	3.3	3.3	3.3	50.0	33.3

Raw & Hulled Organic Hemp Seed vs Badia, Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw & Hulled... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Raw & Hulled Organic Hemp Seed	1.7	600	6.7	—	3.3	50.0	33.3
Badia, Chia ... Food 2 Food 2 • BADIA SPICES INC. Badia, Chia Seed	5.6	500	43.3	—	33.3	30.0	16.7

Quinoa vs Rice & Quinoa Grain Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Food 1 Food 1 • ELLIS PECAN CO., INC. Quinoa	100.0	368	64.1	—	7.1	5.9	14.1
Rice & Quino... Food 2 Food 2 • RALEY'S Rice & Quinoa Grain Mix	68.5	378	80.0	—	2.2	2.2	8.9

Toasted Quinoa vs Medium Pearled Barley, Medium

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Quinoa Food 1 Food 1 • PRE-COLUMBIAN PRODUCTIONS LLC Toasted Quinoa	54.1	370	67.4	6.5	6.5	5.4	13.0
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 Quinoa With Olive Oil vs Johnvince Foods, Flax Seeds

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
Johnvince Fo... Food 2 Food 2 • JO-LEE FOOD PRODUCTS, INC. Johnvince Foods, Flax Seeds	5.5	500	35.0	—	27.5	35.0	20.0

Tri Color Organic Quinoa, Tri Color vs Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tri Color Or... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Tri Color Organic Quinoa, Tri Color	49.7	378	64.4	—	6.7	5.6	17.8
Flax Seed Food 2 Food 2 • THE KING ARTHUR FLOUR COMPANY, INC. Flax Seed	1.8	467	33.3	—	26.7	33.3	20.0

Probiotic Premium Ground Chia vs Tri Color Organic White, Black And Red Quinoa, Tri Color

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Probiotic Pr... Food 1 Food 1 • SALBA SMART NATURAL PRODUCTS, LLC Probiotic Premium Ground Chia	1.8	467	40.0	—	33.3	33.3	20.0
Tri Color Or... Food 2 Food 2 • MEIJER, INC. Tri Color Organic White, Black And Red Quinoa, Tri Color	54.0	356	68.9	2.2	6.7	5.6	13.3

Other Grains & Seeds Comparisons For Diabetics