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

Probiotic Premium Ground Chia vs Whole Flax Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Probiotic Pr... Food 1 Food 1 • SALBA SMART NATURAL PRODUCTS, LLC Probiotic Premium Ground Chia	1.8	467	40.0	—	33.3	33.3	20.0
Whole Flax S... Food 2 Food 2 • WAL-MART STORES, INC. Whole Flax Seeds	0.0	727	18.2	—	18.2	66.7	6.1

Southwest Style Quinoa, Southwest Style vs Textured Soy Protein

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest St... Food 1 Food 1 • WAL-MART STORES, INC. Southwest Style Quinoa, Southwest Style	35.5	127	16.2	1.4	3.5	5.6	3.5
Textured Soy... Food 2 Food 2 • GREEN WORLD Textured Soy Protein	0.0	446	9.4	—	9.4	4.7	—

Basmati Brown & Red Quinoa Rice Blend, Basmati Brown & Red Quinoa vs Chia Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Basmati Brow... Food 1 Food 1 • HARRIS-TEETER INC. Basmati Brown & Red Quinoa Rice Blend, Basmati Brown & Red Quinoa	70.6	375	77.1	2.1	2.1	2.1	8.3
Chia Seeds Food 2 Food 2 • MOTIV DESIGN Chia Seeds	5.5	489	50.0	—	39.3	32.1	14.3

Organic Chia Seeds vs Elbow Macaroni Whole Wheat Macaroni Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Chia... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Organic Chia Seeds	3.7	533	46.7	—	40.0	33.3	16.7
Elbow Macaro... Food 2 Food 2 • SUPERVALU, INC. Elbow Macaroni Whole Wheat Macaroni Product	69.9	357	73.2	3.6	8.9	2.7	12.5

Gold Flaxseed vs Badia, Organic Ground Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Flaxseed Food 1 Food 1 • FOODS ALIVE INC. Gold Flaxseed	0.0	550	30.0	—	30.0	40.0	20.0
Badia, Organ... Food 2 Food 2 • BADIA SPICES INC. Badia, Organic Ground Flax Seed	0.0	533	26.7	—	26.7	40.0	20.0

Delicious Nutty Flavor Hemp Hearts Shelled Hemp Seeds, Delicious Nutty vs Ground Flaxseed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Delicious Nu... Food 1 Food 1 • THE HARRELL SISTERS Delicious Nutty Flavor Hemp Hearts Shelled Hemp Seeds, Delicious Nutty	0.0	600	3.3	3.3	3.3	50.0	33.3
Ground Flaxseed Food 2 Food 2 • BADIA SPICES INC. Ground Flaxseed	0.0	500	28.6	—	28.6	42.9	21.4

Tri Color Organic White, Black And Red Quinoa, Tri Color vs Quinua

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
Quinua Food 2 Food 2 • PERUVIAN IMPORT COMPANY Quinua	52.7	362	68.2	—	4.7	—	11.8

100% Whole Grain Quinoa vs Organic Chia Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole G... Food 1 Food 1 • THE J.M. SMUCKER COMPANY 100% Whole Grain Quinoa	52.2	386	68.2	11.4	6.8	6.8	11.4
Organic Chia... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Organic Chia Seeds	1.9	500	41.7	—	33.3	29.2	16.7

Whole Grain Golden Bulgur, Whole Grain vs Ruby Wild Blend Of Whole Grain Brown Rice, Sprouted Brown Rice, Sprouted Red Rice, Colusari Red Rice & Wild Rice, Ruby Wild Blend

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, Whole Grain	58.7	356	75.6	—	8.9	—	11.1
Ruby Wild Bl... Food 2 Food 2 • HY-VEE, INC. Ruby Wild Blend Of Whole Grain Brown Rice, Sprouted Brown Rice, Sprouted Red Rice, Colusari Red Rice & Wild Rice, Ruby Wild Blend	64.7	356	77.8	—	4.4	2.2	8.9

Ground Organic Flaxseed vs Quick Cook Bulgur & Red Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Organ... Food 1 Food 1 • LIPARI FOODS OPERATING COMPANY, LLC Ground Organic Flaxseed	0.0	600	26.7	3.3	26.7	46.7	20.0
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 Black Chia Seed vs Organic Golden Flaxseed Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Blac... Food 1 Food 1 • APAX OTC BUSINESS DEVELOPMENT, LLC Organic Black Chia Seed	0.0	500	41.7	—	41.7	33.3	16.7
Organic Gold... Food 2 Food 2 • ORGANIC VENTURES, INC. Organic Golden Flaxseed Meal	1.8	538	30.8	—	23.1	34.6	23.1

Organic Ancient Grain Blend, Spanish Style vs Delicious Nutty Flavor Organic Hemp Hearts Shelled Hemp Seeds, Delicious Nutty

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Anci... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Organic Ancient Grain Blend, Spanish Style	33.1	357	71.4	—	10.7	3.6	10.7
Delicious Nu... Food 2 Food 2 • THE HARRELL SISTERS Delicious Nutty Flavor Organic Hemp Hearts Shelled Hemp Seeds, Delicious Nutty	0.0	600	3.3	3.3	3.3	50.0	33.3

Organic Super Grain Blend vs Pride Of The Prairie, Golden Omega Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Supe... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Organic Super Grain Blend	58.1	367	69.4	2.0	8.2	4.1	12.2
Pride Of The... Food 2 Food 2 • BODY ARMOR NUTRITION, LLC Pride Of The Prairie, Golden Omega Flax Seed	1.8	500	33.3	—	29.2	37.5	20.8

Organic Quinoa vs Hard Red Spring Wheat Berries, Hard Red Spring

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Quinoa Food 1 Food 1 • WAYMOUTH FARMS, INC. Organic Quinoa	53.9	375	64.6	—	6.2	6.3	14.6
Hard Red Spr... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Hard Red Spring Wheat Berries, Hard Red Spring	48.3	378	75.6	2.2	20.0	2.2	15.6

Organic Whole Black Chia Seed vs Organic Kaniwa

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
Organic Kaniwa Food 2 Food 2 • P & O DISTRIBUTORS INC Organic Kaniwa	0.1	342	0.1	—	—	4.4	—

Nature's Earthly Choice, Chia vs Whole Ground Flaxseed Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature's Ear... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Nature's Earthly Choice, Chia	3.7	500	43.8	—	37.5	31.3	15.6
Whole Ground... Food 2 Food 2 • THE KROGER CO. Whole Ground Flaxseed Meal	0.0	545	27.3	—	27.3	40.9	18.2

Daybreak Quinoa vs Organic Tri Color Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Daybreak Quinoa Food 1 Food 1 • VAUGHAN FOODS CORPORATION Daybreak Quinoa	70.6	230	40.0	10.0	4.0	5.0	6.0
Organic Tri ... Food 2 Food 2 • CADIA Organic Tri Color Quinoa	42.3	357	59.5	—	7.1	7.1	14.3

Streit's, Mediterranean Quinoa vs Brown Organic Whole Flaxseed, Brown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Streit's, Me... Food 1 Food 1 • ARON STREIT INC. Streit's, Mediterranean Quinoa	57.9	307	52.0	4.0	12.0	10.0	10.0
Brown Organi... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Brown Organic Whole Flaxseed, Brown	0.0	533	26.7	—	26.7	40.0	20.0

American, Flax Seeds Brown vs Streit's, Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
American, Fl... Food 1 Food 1 • REESE ORCHARDS American, Flax Seeds Brown	0.0	379	21.4	—	21.4	28.6	14.3
Streit's, Qu... Food 2 Food 2 • ARON STREIT INC. Streit's, Quinoa	99.6	509	85.2	4.0	14.7	9.2	22.1

Roland, Pre Washed Black Quinoa vs Certified Organic Fiber 3 Golden Flax Meal, Acacia & Inulin (Fos) Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roland, Pre ... Food 1 Food 1 • AMERICAN ROLAND FOOD LLC Roland, Pre Washed Black Quinoa	54.1	356	66.7	4.4	4.4	5.6	13.3
Certified Or... Food 2 Food 2 • NOW HEALTH GROUP INC. Certified Organic Fiber 3 Golden Flax Meal, Acacia & Inulin (Fos) Powder	1.9	471	47.1	—	41.2	23.5	17.7

Other Grains & Seeds Comparisons For Diabetics