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

Coarse Bulgur Wheat vs Italian Farro

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coarse Bulgu... Food 1 Food 1 • GOYA FOODS, INC. Coarse Bulgur Wheat	37.0	367	76.7	—	13.3	—	13.3
Italian Farro Food 2 Food 2 • WHOLE FOODS MARKET, INC. Italian Farro	62.1	400	77.8	—	6.7	2.2	13.3

Chia Seed vs Eartharvest Organic, Pumpkorn, Organic Shelled Pumpkin Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seed Food 1 Food 1 • THE FRESH MARKET, INC. Chia Seed	3.7	500	44.4	—	38.9	30.6	16.7
Eartharvest ... Food 2 Food 2 • EARTHARVEST FOODS, LLC Eartharvest Organic, Pumpkorn, Organic Shelled Pumpkin Seeds	5.3	500	14.3	3.6	3.6	39.3	32.1

Premium Whole Grain, Red Quinoa vs Organic Black Chia Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Whol... Food 1 Food 1 • OTIS MCALLISTER INC. Premium Whole Grain, Red Quinoa	44.5	378	68.9	—	17.8	4.4	13.3
Organic Blac... Food 2 Food 2 • CADIA Organic Black Chia Seeds	3.7	469	40.6	—	34.4	31.3	15.6

Porcini Mushroom Cooks Like Risotto, Porcini Mushroom vs Organic Ancient Grain Medley

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
Organic Anci... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Organic Ancient Grain Medley	52.1	378	68.9	2.2	8.9	5.6	13.3

Organic Hemp Seeds vs Crescent, Roasted & Salted Squash Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hemp... Food 1 Food 1 • OMG! FOOD COMPANY LLC Organic Hemp Seeds	1.7	607	7.1	—	3.6	50.0	35.7
Crescent, Ro... Food 2 Food 2 • CRESCENT SPECIALTY FOOD INC. Crescent, Roasted & Salted Squash Seeds	7.0	640	12.0	2.0	4.0	40.0	30.0

Black Chia Seeds vs Oat Bran

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Chia S... Food 1 Food 1 • SUGAR 'N SPICE, INC. Black Chia Seeds	5.5	500	43.3	—	33.3	33.3	16.7
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

Organic Chia Seeds vs Herb Medley Bulgur & Whole Wheat Orzo, Herb Medley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Chia... Food 1 Food 1 • GLENCOURT INC. Organic Chia Seeds	3.7	500	42.3	—	34.6	30.8	15.4
Herb Medley ... Food 2 Food 2 Herb Medley Bulgur & Whole Wheat Orzo, Herb Medley	56.5	333	70.8	2.1	10.4	1.0	12.5

Organic Whole Flax Seed vs Hemp Protein Organic Superfood Delicious Shake Mix, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BADIA SPICES INC. Organic Whole Flax Seed	0.0	533	26.7	—	26.7	40.0	20.0
Hemp Protein... Food 2 Food 2 • NUTIVA, INC. Hemp Protein Organic Superfood Delicious Shake Mix, Chocolate	16.6	400	46.7	23.3	16.7	8.3	33.3

Black Quinoa vs Milled Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Quinoa Food 1 Food 1 • PULSE RECORDS Black Quinoa	49.5	486	82.9	—	8.6	8.6	17.1
Milled Flax ... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Milled Flax Seed	1.9	233	16.7	—	13.3	16.7	10.0

Grain Medley Quinoa, Grain Medley vs Incagen, Quinua

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grain Medley... Food 1 Food 1 • WAL-MART STORES, INC. Grain Medley Quinoa, Grain Medley	43.0	173	19.7	1.6	2.4	9.5	3.2
Incagen, Quinua Food 2 Food 2 • PERUVIAN IMPORT COMPANY Incagen, Quinua	100.0	368	64.1	—	7.1	5.9	14.1

Red Quinoa, Red vs Organic 100% Chia Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Quinoa, Red Food 1 Food 1 • TARGET STORES Red Quinoa, Red	54.1	378	68.9	4.4	6.7	4.4	13.3
Organic 100%... Food 2 Food 2 • JUST ABOUT FOODS LLC Organic 100% Chia Seeds	0.0	500	37.5	—	37.5	25.0	25.0

Chia Seed vs Organic Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seed Food 1 Food 1 • HY-VEE, INC. Chia Seed	0.0	500	33.3	—	33.3	29.2	16.7
Organic Quinoa Food 2 Food 2 • NATURAL EARTH PRODUCTS INC. Organic Quinoa	48.5	374	69.1	—	9.5	4.8	11.9

Tri Color Organic White, Black And Red Quinoa, Tri Color vs Hanan Peruvian Secrets, Linaza Flaxseed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tri Color Or... Food 1 Food 1 • 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
Hanan Peruvi... Food 2 Food 2 • PERUVIAN IMPORT COMPANY Hanan Peruvian Secrets, Linaza Flaxseed	0.0	455	27.3	—	27.3	40.9	20.0

Traditional Organic Quinoa, Traditional vs Peru Food, Whole Roasted Barley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • QUINOA CORPORATION Traditional Organic Quinoa, Traditional	50.2	378	64.4	—	6.7	5.6	13.3
Peru Food, W... Food 2 Food 2 • PERU FOOD IMPORTS INC. Peru Food, Whole Roasted Barley	5.5	500	34.1	—	27.3	34.1	18.2

Boil In Bag 100% Tri Color Quinoa vs Incagen, Quinua

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Boil In Bag ... Food 1 Food 1 • RIVIANA FOODS INC. Boil In Bag 100% Tri Color Quinoa	38.6	356	55.6	2.2	11.1	6.7	13.3
Incagen, Quinua Food 2 Food 2 • PERUVIAN IMPORT COMPANY Incagen, Quinua	100.0	368	64.1	—	7.1	5.9	14.1

Organic Chia Seeds vs Tri Color Organic White, Black And Red Quinoa, Tri Color

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Chia... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Organic Chia Seeds	1.9	500	41.7	—	33.3	29.2	16.7
Tri Color Or... Food 2 Food 2 • MEIJER, INC. Tri Color Organic White, Black And Red Quinoa, Tri Color	48.2	372	65.1	—	7.0	5.8	14.0

Traditional Organic Quinoa, Traditional vs Bob's Red Mill, Raw Whole Golden Flaxseeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • QUINOA CORPORATION Traditional Organic Quinoa, Traditional	50.2	378	64.4	—	6.7	5.6	13.3
Bob's Red Mi... Food 2 Food 2 • 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

Whole Organic Chia Seed vs Organic Chia Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Organi... Food 1 Food 1 • TODOMUNDO Whole Organic Chia Seed	1.9	467	40.0	—	33.3	33.3	13.3
Organic Chia... Food 2 Food 2 • BETTERBODY FOODS & NUTRITION, LLC Organic Chia Seeds	7.4	476	42.9	—	33.3	31.0	16.7

Italian Farro Grain Mix vs Enriched All Purpose Wheat Flour And Red Grape Seed Flour Blend, Red Grape Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Farr... Food 1 Food 1 • RALEY'S Italian Farro Grain Mix	62.3	378	77.8	—	6.7	2.2	11.1
Enriched All... Food 2 Food 2 • HOMETOWN FOOD COMPANY Enriched All Purpose Wheat Flour And Red Grape Seed Flour Blend, Red Grape Seed	39.2	367	73.3	—	6.7	—	10.0

Whole Grain Teff vs Flax Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Teff	76.2	358	79.3	—	5.7	—	11.3
Flax Seeds Food 2 Food 2 • JO-LEE FOOD PRODUCTS, INC. Flax Seeds	1.8	533	30.0	—	26.7	40.0	16.7

Other Grains & Seeds Comparisons For Diabetics