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

Organic White Chia Seed Superfood vs Premium Buckwheat Groats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whit... Food 1 Food 1 • NUTIVA, INC. Organic White Chia Seed Superfood	0.0	500	41.7	—	41.7	25.0	25.0
Premium Buck... Food 2 Food 2 • GRANTE Premium Buckwheat Groats	64.4	378	77.8	—	4.4	2.2	11.1

Hulled Hemp Seeds Superfoods vs Organic Milled Flax Seed Paks

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hulled Hemp ... Food 1 Food 1 • FOODS ALIVE INC. Hulled Hemp Seeds Superfoods	0.9	607	7.1	—	3.6	48.9	35.7
Organic Mill... Food 2 Food 2 • THE CARRINGTON TEA COMPANY LLC. Organic Milled Flax Seed Paks	0.0	583	25.0	—	25.0	41.7	16.7

Ground Chia Seed vs 100% Raw Organic Chia Seeds

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	—
100% Raw Org... Food 2 Food 2 • WR GROUP, INC 100% Raw Organic Chia Seeds	0.0	500	41.7	—	41.7	29.2	16.7

Organic Milled Flax Seeds vs Garlic & Herb Quinoa Blend Rice & Seasoning Mix, Garlic & Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mill... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Organic Milled Flax Seeds	1.9	233	16.7	—	13.3	16.7	10.0
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

White Buckwheat vs Flax Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Buckwheat Food 1 Food 1 • POLISH FOLKLORE IMPORT CO. INC. White Buckwheat	83.2	322	100.0	—	4.4	4.4	13.3
Flax Seeds Food 2 Food 2 • GIANT EAGLE, INC. Flax Seeds	0.0	542	29.2	—	29.2	41.7	16.7

Organic Whole Flaxseed vs Organic Chia

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Flaxseed	3.6	548	32.3	—	25.8	35.5	19.4
Organic Chia Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Organic Chia	3.7	500	43.8	—	37.5	31.3	15.6

Raw Black Chia Seeds vs Tri Color Organic Quinoa, Tri Color

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Black Ch... Food 1 Food 1 • CVS PHARMACY, INC. Raw Black Chia Seeds	0.0	500	41.7	—	41.7	25.0	25.0
Tri Color Or... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Tri Color Organic Quinoa, Tri Color	49.7	378	64.4	—	6.7	5.6	17.8

Raw Hemp Seeds vs Cold Milled Organic Ground Flax Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Hemp Seeds Food 1 Food 1 • CADIA Raw Hemp Seeds	3.5	567	10.0	—	3.3	50.0	30.0
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

Organic Whole Grain Tri Color Quinoa vs Vanilla Plant Protein Superfood Smoothie, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • 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
Vanilla Plan... Food 2 Food 2 • NUTIVA, INC. Vanilla Plant Protein Superfood Smoothie, Vanilla	2.0	355	9.7	6.5	6.5	8.1	—

Ground Flaxseed vs Toasted Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Flaxseed Food 1 Food 1 • TOPCO ASSOCIATES, INC. Ground Flaxseed	0.0	538	30.8	—	30.8	38.5	15.4
Toasted Quinoa Food 2 Food 2 • PRE-COLUMBIAN PRODUCTIONS LLC Toasted Quinoa	54.1	370	67.4	6.5	6.5	5.4	13.0

Nature's Earthly Choice, Raw Chia Seed vs Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature's Ear... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Nature's Earthly Choice, Raw Chia Seed	3.7	500	43.8	—	37.5	31.3	15.6
Quinoa Food 2 Food 2 • FONDERIE OUELLET (1985) INC. Quinoa	50.5	368	64.0	—	7.0	5.9	29.5

White Quinoa vs Garlic And Chive Farro & Whole Wheat Orzo, Garlic And Chive

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Quinoa Food 1 Food 1 • JH BIOTECH, INC. White Quinoa	48.2	372	65.1	—	7.0	5.8	14.0
Garlic And C... Food 2 Food 2 Garlic And Chive Farro & Whole Wheat Orzo, Garlic And Chive	54.5	326	69.6	4.4	8.7	—	13.0

Black Chia Seeds, Black vs Quinoa & Brown Rice Garlic & Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Chia S... Food 1 Food 1 • HARRIS-TEETER INC. Black Chia Seeds, Black	0.0	500	33.3	—	33.3	33.3	20.8
Quinoa & Bro... Food 2 Food 2 • HODGSON MILL INC Quinoa & Brown Rice Garlic & Herb	58.3	356	71.1	—	4.4	4.4	11.1

Seasoned Quinoa, Seasoned vs Rice & Freekeh Grain Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Qui... Food 1 Food 1 • WAL-MART STORES, INC. Seasoned Quinoa, Seasoned	43.3	153	20.2	0.8	2.4	6.5	4.0
Rice & Freek... Food 2 Food 2 • RALEY'S Rice & Freekeh Grain Mix	64.6	356	77.8	—	4.4	—	11.1

Raw Hemp Seeds vs Organic Rainbow Heirloom Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Hemp Seeds Food 1 Food 1 • CADIA Raw Hemp Seeds	3.5	567	10.0	—	3.3	50.0	30.0
Organic Rain... Food 2 Food 2 • ALTER ECO AMERICAS INC. Organic Rainbow Heirloom Quinoa	59.9	380	68.0	8.0	6.0	7.0	12.0

Tomato Basil With Quinoa Veggie Bowl, Tomato Basil vs Ground Chia Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Basil... Food 1 Food 1 • 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
Ground Chia ... Food 2 Food 2 • BADIA SPICES INC. Ground Chia Seeds	5.6	40	43.3	—	33.3	30.0	16.7

Bob's Red Mill, Raw Whole Golden Flaxseeds vs Cold Milled Organic Ground Flax Seeds

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, Raw Whole Golden Flaxseeds	1.8	450	35.0	—	30.0	40.0	20.0
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

Chana Dal Split Chick Peas vs Breakfast Topper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chana Dal Sp... Food 1 Food 1 • LT FOODS AMERICAS, INC. Chana Dal Split Chick Peas	36.1	356	60.0	11.1	17.8	6.7	20.0
Breakfast To... Food 2 Food 2 • PHARMACARE US, INC. Breakfast Topper	0.0	525	25.0	25.0	25.0	37.5	25.0

Whole Grain Greenwheat Freekeh vs Organic Hemp Protein Hi Fiber Superfood

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • HY-VEE, INC. Whole Grain Greenwheat Freekeh	48.5	356	71.1	—	15.6	2.2	13.3
Organic Hemp... Food 2 Food 2 • NUTIVA, INC. Organic Hemp Protein Hi Fiber Superfood	0.0	267	40.0	3.3	40.0	13.3	36.7

Brown Burgol #2 vs Chia Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Burgol #2 Food 1 Food 1 • FERRANTI-PACKARD TRANSFORMERS Brown Burgol #2	39.0	343	77.1	—	20.0	1.4	11.4
Chia Seeds Food 2 Food 2 • AHOLD USA, INC. Chia Seeds	3.7	500	44.4	—	38.9	30.6	16.7

Other Grains & Seeds Comparisons For Diabetics