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

Melissa's, Red Quinoa vs Good Sense, White Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Melissa's, R... Food 1 Food 1 • WORLD VARIETY PRODUCE, INC. Melissa's, Red Quinoa	48.2	372	65.1	—	7.0	5.8	14.0
Good Sense, ... Food 2 Food 2 • WAYMOUTH FARMS, INC. Good Sense, White Quinoa	53.9	375	64.6	—	6.2	6.3	14.6

Premium Whole Flaxseed vs Organic Authentic Kamut Khorasan Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Premium Whole Flaxseed	3.6	548	32.3	—	25.8	35.5	19.4
Organic Auth... Food 2 Food 2 • LT FOODS AMERICAS, INC. Organic Authentic Kamut Khorasan Wheat	52.2	333	71.1	8.9	11.1	2.2	15.6

Raw Hulled Hemp Seed Hearts vs Hemp Rules, Roasted Hempseeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Hulled H... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Raw Hulled Hemp Seed Hearts	0.0	571	10.7	3.6	10.7	42.9	35.7
Hemp Rules, ... Food 2 Food 2 • LUCHIANO VISCONTI Hemp Rules, Roasted Hempseeds	0.0	560	3.3	3.3	3.3	46.7	30.0

Ancient Grains, Spicy Curry vs Mediterranean Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancient Grai... Food 1 Food 1 • QUINOA CORPORATION Ancient Grains, Spicy Curry	65.6	389	72.2	3.7	9.3	5.6	13.0
Mediterranea... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Mediterranean Quinoa	38.1	390	63.4	2.4	14.6	3.7	22.0

White Organic Quinoa, White vs Naturally Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Organi... Food 1 Food 1 • MEIJER, INC. White Organic Quinoa, White	54.0	356	68.9	2.2	6.7	5.6	13.3
Naturally Ch... Food 2 Food 2 • EILLIEN'S CANDIES INC. Naturally Chia Seed	3.7	500	44.1	—	38.2	32.4	14.7

Organic Black Chia Seeds vs Farro Perlato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Blac... Food 1 Food 1 • CVS PHARMACY, INC. Organic Black Chia Seeds	1.8	500	41.7	—	33.3	33.3	16.7
Farro Perlato Food 2 Food 2 • OTIS MCALLISTER INC. Farro Perlato	62.4	360	74.0	—	10.0	3.0	10.0

Chia Seed vs Tuscan Grain Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seed Food 1 Food 1 • BADIA SPICES INC. Chia Seed	5.5	488	41.9	—	34.9	30.2	16.3
Tuscan Grain... Food 2 Food 2 • ALDI INC. Tuscan Grain Salad	46.9	325	65.0	2.5	5.0	2.5	10.0

Tri Color Organic Quinoa, Tri Color vs Herb Chicken Quinoa Blend, Herb Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tri Color Or... Food 1 Food 1 • WAL-MART STORES, INC. Tri Color Organic Quinoa, Tri Color	50.2	378	64.4	4.4	6.7	5.6	13.3
Herb Chicken... Food 2 Food 2 • HANNAFORD BROS. CO. Herb Chicken Quinoa Blend, Herb Chicken	58.3	356	71.1	4.4	4.4	4.4	11.1

Incagen, Quinua vs White Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Incagen, Quinua Food 1 Food 1 • PERUVIAN IMPORT COMPANY Incagen, Quinua	100.0	368	64.1	—	7.1	5.9	14.1
White Quinoa Food 2 Food 2 • JH BIOTECH, INC. White Quinoa	48.2	372	65.1	—	7.0	5.8	14.0

Organic Tri Color Quinoa vs Premium Ground Chia

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Tri ... Food 1 Food 1 • CADIA Organic Tri Color Quinoa	46.2	372	62.8	4.7	7.0	5.8	14.0
Premium Grou... Food 2 Food 2 • SALBA SMART NATURAL PRODUCTS, LLC Premium Ground Chia	1.8	467	40.0	—	33.3	33.3	20.0

Organic Instant Quinoa Powder vs Manitou Trading Company, Organic Royal Andean Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Inst... Food 1 Food 1 • P & O DISTRIBUTORS INC Organic Instant Quinoa Powder	59.4	378	71.1	13.3	4.4	6.7	—
Manitou Trad... Food 2 Food 2 • WOODLAND FOODS Manitou Trading Company, Organic Royal Andean Blend	54.4	370	69.6	2.2	8.7	4.4	10.9

Organic Black Seeds Ancient Super Seed Nigella Sativa vs Ht Traders, Basmati Brown & Red Rice Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Blac... Food 1 Food 1 • SUNFOOD LLC Organic Black Seeds Ancient Super Seed Nigella Sativa	0.5	400	50.0	—	33.3	16.7	—
Ht Traders, ... Food 2 Food 2 • HARRIS-TEETER INC. Ht Traders, Basmati Brown & Red Rice Blend	60.6	356	73.3	4.4	4.4	3.3	8.9

Basmati Brown & Red Quinoa Rice Blend vs Organic Whole Grain Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Basmati Brow... Food 1 Food 1 • HARRIS-TEETER INC. Basmati Brown & Red Quinoa Rice Blend	70.6	375	77.1	2.1	2.1	2.1	8.3
Organic Whol... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Organic Whole Grain Quinoa	50.2	360	67.4	—	7.0	5.8	12.8

Elbow Macaroni Whole Wheat Macaroni Product vs Whole Grain Organic White Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Elbow Macaro... Food 1 Food 1 • SUPERVALU, INC. Elbow Macaroni Whole Wheat Macaroni Product	69.9	357	73.2	3.6	8.9	2.7	12.5
Whole Grain ... Food 2 Food 2 • INTERNATIONAL GOLDEN FOODS INC Whole Grain Organic White Quinoa	46.2	372	62.8	—	7.0	5.8	14.0

Amazonas Rainforest Product, Cebada Entera Whole Barley vs Della Natura, White Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amazonas Rai... Food 1 Food 1 • AMAZONAS IMPORTS, INC. Amazonas Rainforest Product, Cebada Entera Whole Barley	29.4	389	88.9	38.9	5.6	5.6	5.6
Della Natura... Food 2 Food 2 • TRANSNATIONAL FOODS, INC. Della Natura, White Quinoa	46.3	349	62.8	7.0	7.0	4.7	14.0

Barley Cebada vs Three Continent Blend Brown Rice, Quinoa, Red Rice & Wild Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Barley Cebada Food 1 Food 1 • ROSA FOOD PRODUCTS COMPANY INC Barley Cebada	37.3	303	72.7	—	15.2	—	9.1
Three Contin... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Three Continent Blend Brown Rice, Quinoa, Red Rice & Wild Rice	60.4	356	73.3	2.2	4.4	3.3	11.1

Milled Flax Seeds vs Bulgar Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milled Flax ... Food 1 Food 1 • BRANDLESS, INC Milled Flax Seeds	0.0	538	30.8	—	30.8	38.5	15.4
Bulgar Wheat Food 2 Food 2 • FRESH & EASY Bulgar Wheat	56.5	340	76.0	—	18.0	1.0	12.0

Whole Grain Golden Bulgur, Whole Grain vs Whole Grain Quinoa

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
Whole Grain ... Food 2 Food 2 • TARGET STORES Whole Grain Quinoa	100.0	172	29.5	—	3.1	4.4	6.2

The Uncontroversial Quinoa vs Toasted Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Uncontro... Food 1 Food 1 • SCHURTER ENTERPRISES LLC The Uncontroversial Quinoa	46.1	372	62.8	—	7.0	7.0	14.0
Toasted Chia... Food 2 Food 2 • CONTINENTAL MILLS, INC. Toasted Chia Seed	7.3	552	41.4	—	27.6	34.5	17.2

Black Barley vs Black Chia Seeds, Black

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Barley Food 1 Food 1 • HY-VEE, INC. Black Barley	48.2	378	73.3	—	17.8	3.3	15.6
Black Chia S... Food 2 Food 2 • TARGET STORES Black Chia Seeds, Black	5.6	472	41.7	—	33.3	30.6	16.7

Other Grains & Seeds Comparisons For Diabetics