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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Barley Flakes vs Raw Hulled Hemp Hearts Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Barley Flakes Food 1 Food 1 • CARIBE INTERNATIONAL GROUP Barley Flakes	29.3	29	64.3	—	10.7	1.8	10.7
Raw Hulled H... Food 2 Food 2 • HUMMING HEMP, LLC Raw Hulled Hemp Hearts Seeds	1.7	567	6.7	—	3.3	50.0	33.3

Brown Flax Seed vs Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Flax Seed Food 1 Food 1 • SUNRISE NATURAL FOODS Brown Flax Seed	0.0	536	28.6	—	28.6	42.9	17.9
Chia Seed Food 2 Food 2 • BADIA SPICES INC. Chia Seed	5.5	488	41.9	—	34.9	30.2	16.3

Organic Black Chia Seeds vs Whole Grain Sorghum, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Blac... Food 1 Food 1 • INTERNATIONAL GOLDEN FOODS INC Organic Black Chia Seeds	0.0	420	35.0	—	35.0	21.0	21.0
Whole Grain ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Sorghum, Whole Grain	64.8	365	80.8	—	17.3	1.9	7.7

Freekeh With Vegetables vs Toasted Hemp Seeds, Sea Salt

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
Toasted Hemp... Food 2 Food 2 • THE HARRELL SISTERS Toasted Hemp Seeds, Sea Salt	0.0	567	30.0	—	30.0	36.7	26.7

Mushroom & Vegetable Medley vs Milled Flaxseeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mushroom & V... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Mushroom & Vegetable Medley	40.2	395	55.8	—	7.0	5.8	16.3
Milled Flaxs... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Milled Flaxseeds	0.0	500	28.6	—	28.6	42.9	21.4

Canadian Flax Seed Blend With Spinach, Kale & Broccoli vs Vegetable Medley Quick Quinoa Sides

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Canadian Fla... Food 1 Food 1 • TADIN HERB & TEA CO. Canadian Flax Seed Blend With Spinach, Kale & Broccoli	1.8	545	27.3	9.1	18.2	36.4	27.3
Vegetable Me... Food 2 Food 2 • TINY HERO Vegetable Medley Quick Quinoa Sides	77.1	366	63.4	4.2	7.0	5.6	14.1

White Organic Quinoa, White vs Teff

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Organi... Food 1 Food 1 • MEIJER, INC. White Organic Quinoa, White	54.0	356	68.9	2.2	6.7	5.6	13.3
Teff Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Teff	58.2	383	74.5	2.1	10.6	3.2	12.8

100% Raw Organic Chia Seeds vs Super Grains A Blend Of White And Red Quinoa, Millet And Buckwheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Raw Org... Food 1 Food 1 • WR GROUP, INC 100% Raw Organic Chia Seeds	0.0	500	41.7	—	41.7	29.2	16.7
Super Grains... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Super Grains A Blend Of White And Red Quinoa, Millet And Buckwheat	56.1	367	67.4	—	8.2	5.1	12.2

Pearled Barley vs Organic White Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pearled Barley Food 1 Food 1 • TARGET STORES Pearled Barley	48.7	343	77.1	—	5.7	2.9	11.4
Organic Whit... Food 2 Food 2 • CADIA Organic White Quinoa	46.2	372	62.8	4.7	7.0	5.8	14.0

Sundried Tomato Quinoa vs Garlic & Herb Quinoa Blend Rice & Seasoning Mix, Garlic & Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sundried Tom... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Sundried Tomato Quinoa	48.7	167	14.8	2.4	2.9	10.5	3.8
Garlic & Her... Food 2 Food 2 • WEHAH FARM INC Garlic & Herb Quinoa Blend Rice & Seasoning Mix, Garlic & Herb	91.4	371	75.7	2.9	8.6	2.9	11.4

Garden Vegetable vs Organic Whole Grain Kamut Khorasan Wheat, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Veget... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Garden Vegetable	40.2	395	55.8	2.3	7.0	5.8	16.3
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Kamut Khorasan Wheat, Whole Grain	54.2	378	73.3	—	11.1	1.1	15.6

Red Quinoa Superfood, Red vs Organic Whole Grain Tri Color Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Quinoa S... Food 1 Food 1 • COAST TO COAST PRODUCE Red Quinoa Superfood, Red	52.1	405	76.2	4.8	11.9	4.8	14.3
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Tri Color Quinoa	58.2	362	72.3	2.1	8.5	3.2	12.8

White Chia Seeds vs Hard Red Spring Wheat Berries, Hard Red Spring

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Chia S... Food 1 Food 1 • ROCKY MOUNTAIN FOODS, INC. White Chia Seeds	0.0	333	40.0	—	40.0	30.0	20.0
Hard Red Spr... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Hard Red Spring Wheat Berries, Hard Red Spring	48.3	378	75.6	2.2	20.0	2.2	15.6

White & Red Quinoa vs Organic Shelled Hemp Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White & Red ... Food 1 Food 1 • RIVIANA FOODS INC. White & Red Quinoa	53.4	128	27.2	—	5.6	1.6	4.8
Organic Shel... Food 2 Food 2 • BRANDSTORM INC, Organic Shelled Hemp Seeds	3.5	600	13.3	—	6.7	46.7	30.0

Organic Millet Groats vs Peru Food, Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mill... Food 1 Food 1 • MAKRO K&K SP. Z O.O. Organic Millet Groats	66.3	340	72.0	—	4.0	3.0	10.0
Peru Food, C... Food 2 Food 2 • PERU FOOD IMPORTS INC. Peru Food, Chia Seed	0.0	333	0.7	—	40.7	32.7	20.7

Alter Eco, Organic Royal Pearl Quinoa vs Golden Flax Cold Milled Golden Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Alter Eco, O... Food 1 Food 1 • ALTER ECO AMERICAS INC. Alter Eco, Organic Royal Pearl Quinoa	50.1	372	67.4	—	7.0	5.8	14.0
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

Tr Color Quinoa vs Red Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tr Color Quinoa Food 1 Food 1 • KINGS SUPER MARKETS INC Tr Color Quinoa	50.2	378	64.4	4.4	6.7	5.6	13.3
Red Quinoa Food 2 Food 2 • TOPCO ASSOCIATES, INC. Red Quinoa	50.2	378	64.4	—	6.7	5.6	13.3

Gold Flaxseed vs Melissa's, Red Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Flaxseed Food 1 Food 1 • FOODS ALIVE INC. Gold Flaxseed	0.0	550	30.0	—	30.0	40.0	20.0
Melissa's, R... Food 2 Food 2 • WORLD VARIETY PRODUCE, INC. Melissa's, Red Quinoa	48.2	372	65.1	—	7.0	5.8	14.0

Organic Premium Whole Seed vs Red Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Prem... Food 1 Food 1 • SALBA SMART NATURAL PRODUCTS, LLC Organic Premium Whole Seed	1.8	467	40.0	—	33.3	33.3	20.0
Red Quinoa Food 2 Food 2 • TRUROOTS Red Quinoa	50.3	383	68.1	6.4	12.8	7.5	10.6

Toasted Quinoa vs Harris Teeter, Inc., Basmati Brown & Wild Rice Blend

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
Harris Teete... Food 2 Food 2 • HARRIS-TEETER INC. Harris Teeter, Inc., Basmati Brown & Wild Rice Blend	62.3	356	75.6	6.7	4.4	3.3	11.1

Other Grains & Seeds Comparisons For Diabetics