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

Semolina vs Roasted Buckwheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Semolina Food 1 Food 1 • LOBSTER POTNERS II Semolina	51.0	310	64.3	—	2.4	—	9.5
Roasted Buck... Food 2 Food 2 • KRADJIAN IMPORTING CO., INC. Roasted Buckwheat	54.6	356	71.1	2.2	8.9	2.2	11.1

Lunds & Byerlys, Organic Ground Quinoa vs Inharvest, Tri Color Quinoa

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
Inharvest, T... Food 2 Food 2 • INHARVEST INC. Inharvest, Tri Color Quinoa	56.1	378	71.1	6.7	6.7	3.3	13.3

Verde Quinoa Bowl, Verde vs Inka Crops, Seeds & Nuts, Roasted Corn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Verde Quinoa... Food 1 Food 1 • H E BUTT GROCERY COMPANY Verde Quinoa Bowl, Verde	53.2	116	13.8	1.8	1.8	5.4	3.1
Inka Crops, ... Food 2 Food 2 • INKA CROPS S.A. Inka Crops, Seeds & Nuts, Roasted Corn	24.9	464	71.4	—	25.0	17.9	7.1

Whole Grain Quinoa vs Traditional Organic Quinoa, Traditional

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • TARGET STORES Whole Grain Quinoa	100.0	172	29.5	—	3.1	4.4	6.2
Traditional ... Food 2 Food 2 • QUINOA CORPORATION Traditional Organic Quinoa, Traditional	50.2	378	64.4	—	6.7	5.6	13.3

Cracked Freekeh vs 100% Whole Grain Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cracked Freekeh Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Cracked Freekeh	42.1	325	65.0	2.5	10.0	2.5	20.0
100% Whole G... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION 100% Whole Grain Quinoa	48.2	372	65.1	—	7.0	5.8	14.0

Red Quinoa vs Sundried Tomato Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Quinoa Food 1 Food 1 • TRUROOTS Red Quinoa	50.3	383	68.1	6.4	12.8	7.5	10.6
Sundried Tom... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Sundried Tomato Quinoa	48.7	167	14.8	2.4	2.9	10.5	3.8

Porcini Mushroom Cooks Like Risotto, Porcini Mushroom vs Bulgar Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Porcini Mush... Food 1 Food 1 • VIGO IMPORTING COMPANY Porcini Mushroom Cooks Like Risotto, Porcini Mushroom	62.0	340	70.0	2.0	6.0	2.0	14.0
Bulgar Wheat Food 2 Food 2 • FINEST FOOD DISTRIBUTING CO. Bulgar Wheat	57.0	357	81.0	—	11.9	1.6	7.1

Village Harvest, Premium Whole Grain Quinoa vs Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Village Harv... Food 1 Food 1 • OTIS MCALLISTER INC. Village Harvest, Premium Whole Grain Quinoa	46.2	372	62.8	—	7.0	5.8	14.0
Quinoa Food 2 Food 2 • GOYA FOODS, INC. Quinoa	50.2	378	64.4	4.4	6.7	5.6	13.3

Premium Whole Chia Seeds vs Bulgar Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Premium Whole Chia Seeds	1.8	500	38.5	—	34.6	30.8	23.1
Bulgar Wheat Food 2 Food 2 • FRESH & EASY Bulgar Wheat	56.5	340	76.0	—	18.0	1.0	12.0

Bob's Red Mill, Golden Flaxseed Meal vs Quinoa Instant Powder

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
Quinoa Insta... Food 2 Food 2 • GOYA FOODS, INC. Quinoa Instant Powder	25.0	400	70.0	5.0	5.0	5.0	15.0

A Mighty Whole Grain Golden Quinoa, Golden vs Inca's Food, Peeled Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
A Mighty Who... Food 1 Food 1 • MOZIAN & ASSOCIATES, INC. A Mighty Whole Grain Golden Quinoa, Golden	52.1	378	71.1	4.4	11.1	5.6	13.3
Inca's Food,... Food 2 Food 2 • PERUVIAN IMPORT COMPANY Inca's Food, Peeled Wheat	60.6	369	75.3	—	2.4	2.4	9.4

Milled Brown Flax Seeds vs Organic Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milled Brown... Food 1 Food 1 • HARRIS-TEETER INC. Milled Brown Flax Seeds	5.4	567	33.3	3.3	23.3	40.0	20.0
Organic Flax... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Organic Flax Seed	1.8	450	35.0	—	30.0	40.0	20.0

Red Quinoa, Red vs Organic Premium Whole Grain Red Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Quinoa, Red Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Red Quinoa, Red	52.2	378	68.9	6.7	8.9	4.4	13.3
Organic Prem... Food 2 Food 2 • GREENFIELD PRODUCTS LLC Organic Premium Whole Grain Red Quinoa	50.3	383	68.1	—	12.8	7.5	10.6

Whole Grain Golden Bulgur vs Chia Milled Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Golden Bulgur	50.7	349	72.1	—	11.6	1.2	11.6
Chia Milled ... Food 2 Food 2 • DOLE PACKAGED FOODS, LLC Chia Milled Seeds	5.6	500	43.3	—	33.3	30.0	16.7

Tapioca Pearl vs 100% Whole Grain White Quinoa, White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tapioca Pearl Food 1 Food 1 • GOLDEN COUNTRY ORIENTAL FOOD Tapioca Pearl	51.7	367	90.0	—	3.3	—	3.3
100% Whole G... Food 2 Food 2 • SUPERVALU, INC. 100% Whole Grain White Quinoa, White	52.0	372	69.8	4.7	7.0	5.8	14.0

Organic Tricolor Quinoa vs Roasted Buckwheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Tric... Food 1 Food 1 • I WAS THINKING Organic Tricolor Quinoa	48.2	372	65.1	—	7.0	5.8	14.0
Roasted Buck... Food 2 Food 2 • KRADJIAN IMPORTING CO., INC. Roasted Buckwheat	54.6	356	71.1	2.2	8.9	2.2	11.1

Woodstock, Organic Flax Seeds vs Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Woodstock, O... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Woodstock, Organic Flax Seeds	3.6	500	35.7	—	28.6	35.7	17.9
Chia Seed Food 2 Food 2 • HY-VEE, INC. Chia Seed	0.0	500	33.3	—	33.3	29.2	16.7

Organic Whole Black Chia Seed vs Bean & Lentil Blend Sprouted Mung Beans, Sprouted Green Lentils & Sprouted Adzuki Beans, Bean & Lentil Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • WAL-MART STORES, INC. Organic Whole Black Chia Seed	1.9	500	41.7	—	33.3	29.2	16.7
Bean & Lenti... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Bean & Lentil Blend Sprouted Mung Beans, Sprouted Green Lentils & Sprouted Adzuki Beans, Bean & Lentil Blend	32.5	364	63.6	3.0	12.1	1.5	21.2

Organic Whole Grain Buckwheat, Whole Grain 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 Buckwheat, Whole Grain	60.2	356	73.3	—	4.4	2.2	13.3
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	—

Organic Finely Ground Flaxseed vs Tri Color Quinoa Blend, Tri Color

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Fine... Food 1 Food 1 • BARLEAN'S ORGANIC OILS LLC Organic Finely Ground Flaxseed	5.6	429	50.0	—	28.6	10.7	28.6
Tri Color Qu... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Tri Color Quinoa Blend, Tri Color	50.2	378	64.4	4.4	6.7	5.6	13.3

Other Grains & Seeds Comparisons For Diabetics