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

Farro vs Organic Flax Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farro Food 1 Food 1 • RALEY'S Farro	73.0	143	29.3	—	2.9	0.4	5.7
Organic Flax... Food 2 Food 2 • MORGAN WHOLESALE BUILDING MATERIAL, CO. Organic Flax Seeds	1.8	550	30.0	—	25.0	40.0	20.0

100% Whole Grain Chia Seeds vs Whole Brown Flax Seeds, Whole Brown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole G... Food 1 Food 1 • ARCO DISTRIBUTORS, INC. 100% Whole Grain Chia Seeds	1.8	489	42.9	—	39.3	32.1	14.3
Whole Brown ... Food 2 Food 2 • HARRIS-TEETER INC. Whole Brown Flax Seeds, Whole Brown	5.4	567	33.3	3.3	23.3	40.0	20.0

Organic Chia Seeds vs Amport Foods, 100% Natural Flax Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Chia... Food 1 Food 1 • BETTERBODY FOODS & NUTRITION, LLC Organic Chia Seeds	7.4	476	42.9	—	33.3	31.0	16.7
Amport Foods... Food 2 Food 2 • BAY VALLEY FOODS, LLC Amport Foods, 100% Natural Flax Seeds	0.0	433	33.3	—	33.3	36.7	20.0

Amazonas Rainforest Product, Andean Quinoa vs Lunds & Byerlys, Organic Ground Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amazonas Rai... Food 1 Food 1 • AMAZONAS IMPORTS, INC. Amazonas Rainforest Product, Andean Quinoa	40.5	350	62.5	—	10.0	7.3	12.5
Lunds & Byer... Food 2 Food 2 • LUNDS INC Lunds & Byerlys, Organic Ground Quinoa	52.0	381	71.4	—	7.1	6.0	14.3

Ivory Teff Grain, Ivory vs Tapioca Pearl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ivory Teff G... Food 1 Food 1 • THE TEFF COMPANY Ivory Teff Grain, Ivory	64.4	383	80.9	2.1	10.6	2.1	10.6
Tapioca Pearl Food 2 Food 2 • GOLDEN COUNTRY ORIENTAL FOOD Tapioca Pearl	51.7	367	90.0	—	3.3	—	3.3

100% Whole Grain Quinoa, Red & White vs Cold Milled Ground Flaxseeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole G... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION 100% Whole Grain Quinoa, Red & White	48.2	372	65.1	—	7.0	5.8	14.0
Cold Milled ... Food 2 Food 2 • CVS PHARMACY, INC. Cold Milled Ground Flaxseeds	1.8	500	35.7	—	28.6	35.7	21.4

Harvest Grains Blend vs Grain Medley Quinoa, Grain Medley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harvest Grai... Food 1 Food 1 • HANOVER ICE CO. INC. Harvest Grains Blend	62.1	378	75.6	4.4	4.4	2.2	13.3
Grain Medley... Food 2 Food 2 • WAL-MART STORES, INC. Grain Medley Quinoa, Grain Medley	43.0	173	19.7	1.6	2.4	9.5	3.2

Garden Vegetable vs Whole Grain Golden Bulgur

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
Whole Grain ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Golden Bulgur	50.7	349	72.1	—	11.6	1.2	11.6

Inka Crops, Seeds & Nuts, Roasted Corn vs Oat Bran

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Inka Crops, ... Food 1 Food 1 • INKA CROPS S.A. Inka Crops, Seeds & Nuts, Roasted Corn	24.9	464	71.4	—	25.0	17.9	7.1
Oat Bran Food 2 Food 2 • WESTERN MIXERS PRODUCE AND NUTS INC. Oat Bran	35.4	143	25.0	—	3.6	2.4	6.0

Golden Quinoa vs Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Quinoa Food 1 Food 1 • MOZIAN & ASSOCIATES, INC. Golden Quinoa	52.1	378	71.1	4.4	11.1	5.6	13.3
Quinoa Food 2 Food 2 • BRANDLESS, INC Quinoa	48.2	372	65.1	—	7.0	5.8	14.0

Organic Black Heirloom Quinoa vs Organic Sprouted Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Blac... Food 1 Food 1 • ALTER ECO AMERICAS INC. Organic Black Heirloom Quinoa	60.1	380	70.0	6.0	8.0	5.0	12.0
Organic Spro... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Organic Sprouted Blend	54.6	372	72.1	—	7.0	4.7	9.3

Goya, Quinua Seeds vs Roland, Farro

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goya, Quinua... Food 1 Food 1 • GOYA FOODS, INC. Goya, Quinua Seeds	35.1	333	66.7	6.7	6.7	3.3	10.0
Roland, Farro Food 2 Food 2 • AMERICAN ROLAND FOOD LLC Roland, Farro	56.0	378	71.1	2.2	6.7	2.2	15.6

Greens! Moringa + Spinach Fonio Pilaf, Greens! Moringa + Spinach vs Butter & Roasted Garlic Flavor Organic Crounons, Butter & Roasted Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greens! Mori... Food 1 Food 1 • WOODLAND FOODS Greens! Moringa + Spinach Fonio Pilaf, Greens! Moringa + Spinach	62.7	356	75.6	2.2	4.4	2.2	8.9
Butter & Roa... Food 2 Food 2 • THE CARRINGTON TEA COMPANY LLC. Butter & Roasted Garlic Flavor Organic Crounons, Butter & Roasted Garlic	9.7	429	71.4	14.3	—	21.4	—

Made With Organic Quinoa & Couscous vs Natural Black Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Made With Or... Food 1 Food 1 • DR. MCDOUGALL'S RIGHT FOODS, INC. Made With Organic Quinoa & Couscous	76.8	382	64.7	5.9	5.9	7.4	14.7
Natural Blac... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Natural Black Chia Seed	5.5	488	44.2	—	37.2	30.2	16.3

Melissa's, Organic Farro vs Goya, Quinua Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Melissa's, O... Food 1 Food 1 • WORLD VARIETY PRODUCE, INC. Melissa's, Organic Farro	58.3	400	82.5	2.5	7.5	2.5	12.5
Goya, Quinua... Food 2 Food 2 • GOYA FOODS, INC. Goya, Quinua Seeds	35.1	333	66.7	6.7	6.7	3.3	10.0

Ground Flaxseed vs Black Organic Chia Seeds, Black

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Flaxseed Food 1 Food 1 • BADIA SPICES INC. Ground Flaxseed	0.0	500	28.6	—	28.6	42.9	21.4
Black Organi... Food 2 Food 2 • NEW SEASONS MARKET, LLC Black Organic Chia Seeds, Black	5.6	500	43.3	—	33.3	30.0	16.7

Organic Flax Chia Blend Paks, Flax Chia vs Organic Hemp Seed Hearts

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Flax... Food 1 Food 1 • THE CARRINGTON TEA COMPANY LLC. Organic Flax Chia Blend Paks, Flax Chia	0.0	500	33.3	—	33.3	33.3	16.7
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

Zesty Lemon Flavor Quinoa & Brown Rice Blend, Zesty Lemon vs Organic Italian Pearled Farro

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zesty Lemon ... Food 1 Food 1 • 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
Organic Ital... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Organic Italian Pearled Farro	57.9	395	81.4	—	11.6	2.3	16.3

High Fiber Wheat Bran vs Brown Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
High Fiber W... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. High Fiber Wheat Bran	7.8	333	66.7	—	40.0	—	13.3
Brown Flax Seed Food 2 Food 2 • SUNRISE NATURAL FOODS Brown Flax Seed	0.0	536	28.6	—	28.6	42.9	17.9

Vanilla Plant Protein Superfood Smoothie, Vanilla vs Pearl Barley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Plan... Food 1 Food 1 • NUTIVA, INC. Vanilla Plant Protein Superfood Smoothie, Vanilla	2.0	355	9.7	6.5	6.5	8.1	—
Pearl Barley Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Pearl Barley	74.5	370	81.5	1.9	11.1	0.9	9.3

Other Grains & Seeds Comparisons For Diabetics