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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Organic Premium Whole Grain Black Quinoa vs Roland, Quinoa, Toasted Sesame Ginger

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Prem... Food 1 Food 1 • GREENFIELD PRODUCTS LLC Organic Premium Whole Grain Black Quinoa	54.0	386	68.2	—	4.5	5.7	13.6
Roland, Quin... Food 2 Food 2 • AMERICAN ROLAND FOOD LLC Roland, Quinoa, Toasted Sesame Ginger	48.1	378	62.2	2.2	6.7	6.7	13.3

Quinoa With Spinach vs Organic Millet

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa With ... Food 1 Food 1 • COAST TO COAST PRODUCE Quinoa With Spinach	46.3	349	65.1	11.6	9.3	4.7	14.0
Organic Millet Food 2 Food 2 • WEI-CHUAN U S A INC. Organic Millet	61.4	263	36.4	2.0	5.1	1.0	3.0

Tri Colored Quinoa vs Whole Grain Golden Bulgur

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tri Colored ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Tri Colored Quinoa	30.7	367	66.7	—	13.3	5.0	16.7
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

Organic Flax Seeds vs Organic Red Heirloom Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Flax... Food 1 Food 1 • GIANT EAGLE, INC. Organic Flax Seeds	0.0	357	21.4	—	21.4	42.9	14.3
Organic Red ... Food 2 Food 2 • ALTER ECO AMERICAS INC. Organic Red Heirloom Quinoa	57.8	373	66.7	5.9	7.8	6.9	13.7

Organic Whole Grain Amaranth vs Organic Black Quinoa, Black

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Amaranth	51.8	365	65.4	1.9	13.5	6.7	15.4
Organic Blac... Food 2 Food 2 • UNITED PACIFIC COMPANY INC. Organic Black Quinoa, Black	54.3	378	71.1	—	8.2	6.7	15.6

Wolff's, Whole Buckwheat Groats vs Quick Cook Bulgur & Red Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wolff's, Who... Food 1 Food 1 • BIRKETT MILLS Wolff's, Whole Buckwheat Groats	58.5	333	71.1	—	4.4	2.2	11.1
Quick Cook B... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Quick Cook Bulgur & Red Quinoa	58.1	378	75.6	—	8.9	3.3	13.3

Organic Kimsa Tri Colour Quinoa vs Spanish Quinoa & Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Kims... Food 1 Food 1 • UNITED PACIFIC COMPANY INC. Organic Kimsa Tri Colour Quinoa	53.3	378	68.9	—	7.6	5.3	13.3
Spanish Quin... Food 2 Food 2 • HODGSON MILL INC Spanish Quinoa & Brown Rice	54.4	356	68.9	—	6.7	4.4	11.1

Organic 100% Buckwheat Noodles vs Organic Whole Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic 100%... Food 1 Food 1 • AMERICAN SUGAR CORPORATION, INC. Organic 100% Buckwheat Noodles	64.1	364	70.9	1.8	10.9	2.7	12.7
Organic Whol... Food 2 Food 2 • BADIA SPICES INC. Organic Whole Flax Seed	0.0	533	26.7	—	26.7	40.0	20.0

Vanilla Plant Protein Superfood Smoothie, Vanilla vs Freekeh, Roasted Green Wheat

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	—
Freekeh, Roa... Food 2 Food 2 • OTIS MCALLISTER INC. Freekeh, Roasted Green Wheat	46.6	350	70.0	2.5	10.0	2.5	12.5

Tri Colored Quinoa vs Organic Tri Color Quinoa, Organic Tri Color

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tri Colored ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Tri Colored Quinoa	30.7	367	66.7	—	13.3	5.0	16.7
Organic Tri ... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Organic Tri Color Quinoa, Organic Tri Color	46.2	372	62.8	4.7	7.0	5.8	14.0

Quinoa & Ancient Grain Blend Sprouted Quinoa With Millet And Buckwheat, Quinoa & Ancient Grain Blend vs Hodgson Mill, Premium Quality Quinoa Italian Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa & Anc... Food 1 Food 1 • TRUROOTS Quinoa & Ancient Grain Blend Sprouted Quinoa With Millet And Buckwheat, Quinoa & Ancient Grain Blend	52.2	390	73.2	4.9	7.3	6.1	12.2
Hodgson Mill... Food 2 Food 2 • HODGSON MILL INC Hodgson Mill, Premium Quality Quinoa Italian Brown Rice	54.3	341	73.2	2.4	4.9	3.7	12.2

Bellino Durum Wheat Semolina, 17.6 Oz vs Mushrooms & Herbs Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bellino Duru... Food 1 Food 1 • ALANRIC FOOD DISTRIBUTORS, INC. Bellino Durum Wheat Semolina, 17.6 Oz	39.0	333	70.0	—	3.3	—	13.3
Mushrooms & ... Food 2 Food 2 • LIEBER CHOCOLATE & FOOD PRODUCTS CO. Mushrooms & Herbs Quinoa	46.2	327	62.2	—	8.9	6.7	13.3

Mediterranean Style Quinoa Spinach, Cherry Tomatoes & Red Quinoa, Mediterranean Style Quinoa vs Milled Golden Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • WAL-MART STORES, INC. Mediterranean Style Quinoa Spinach, Cherry Tomatoes & Red Quinoa, Mediterranean Style Quinoa	35.2	145	15.2	0.7	2.2	7.3	5.1
Milled Golde... Food 2 Food 2 • RALEY'S Milled Golden Flax Seed	0.0	533	26.7	—	26.7	40.0	20.0

Pf Snacks Chia Seeds, 8 Oz vs Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Snacks Ch... Food 1 Food 1 • PARAMOUNT FOODS, LLC Pf Snacks Chia Seeds, 8 Oz	7.4	476	42.9	—	33.3	31.0	16.7
Quinoa Food 2 Food 2 • FONDERIE OUELLET (1985) INC. Quinoa	50.5	368	64.0	—	7.0	5.9	29.5

White Chia Seeds vs Milled Golden Flax Seed

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
Milled Golde... Food 2 Food 2 • RALEY'S Milled Golden Flax Seed	0.0	533	26.7	—	26.7	40.0	20.0

Fenugreek Seeds (Methi) vs Organic Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fenugreek Se... Food 1 Food 1 • WOODHOUSE CHOCOLATE, LLC Fenugreek Seeds (Methi)	5.6	327	54.6	—	27.3	9.1	27.3
Organic Quinoa Food 2 Food 2 • GOOD GROCERIES COMPANY INC. Organic Quinoa	37.4	152	20.0	1.6	4.8	4.0	4.8

Milled Flax Seeds vs Hodgson Mill, Mediterranean Quinoa & Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milled Flax ... Food 1 Food 1 • SIMPLY NATURE Milled Flax Seeds	5.4	567	33.3	3.3	23.3	40.0	20.0
Hodgson Mill... Food 2 Food 2 • HODGSON MILL INC Hodgson Mill, Mediterranean Quinoa & Brown Rice	54.3	341	73.2	2.4	4.9	3.7	12.2

Whole Grain Buckwheat vs 100% Whole Grain Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • OOO MISTRAL' TREJJDING"" Whole Grain Buckwheat	100.0	355	72.0	—	7.8	3.4	12.0
100% Whole G... Food 2 Food 2 • THE J.M. SMUCKER COMPANY 100% Whole Grain Quinoa	52.2	386	68.2	11.4	6.8	6.8	11.4

Organic Soft White Wheat vs Organic White & Red Quinoa Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Soft... Food 1 Food 1 • SHILOH FARMS INC. Organic Soft White Wheat	52.6	338	76.2	—	11.9	1.2	11.9
Organic Whit... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Organic White & Red Quinoa Blend	83.3	104	18.4	—	1.6	2.0	2.8

Chia Seeds vs Premium Buckwheat Groats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seeds Food 1 Food 1 • HOUSE DELIGHTS Chia Seeds	3.7	500	43.8	—	37.5	31.3	15.6
Premium Buck... Food 2 Food 2 • GRANTE Premium Buckwheat Groats	64.4	378	77.8	—	4.4	2.2	11.1

Other Grains & Seeds Comparisons For Diabetics