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

Red Quinoa vs Israeli Couscous

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Quinoa Food 1 Food 1 • TOPCO ASSOCIATES, INC. Red Quinoa	50.2	378	64.4	—	6.7	5.6	13.3
Israeli Cous... Food 2 Food 2 • LUNDS INC Israeli Couscous	62.0	372	76.7	—	4.7	—	—

Wheat Bran vs Organic Millet Groats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Bran Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Wheat Bran	7.8	333	66.7	—	40.0	—	13.3
Organic Mill... Food 2 Food 2 • MAKRO K&K SP. Z O.O. Organic Millet Groats	66.3	340	72.0	—	4.0	3.0	10.0

Organic Bulgur Wheat vs Organic Brown Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Bulg... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Bulgur Wheat	52.6	341	75.0	—	13.6	2.3	11.4
Organic Brow... Food 2 Food 2 • BODY ARMOR NUTRITION, LLC Organic Brown Flax Seed	1.8	500	33.3	—	29.2	37.5	20.8

Culinaria, Pure Black Barley vs Chia Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Culinaria, P... Food 1 Food 1 • SCHNUCK MARKETS, INC. Culinaria, Pure Black Barley	48.2	378	73.3	—	17.8	3.3	15.6
Chia Seeds Food 2 Food 2 • JO-LEE FOOD PRODUCTS, INC. Chia Seeds	5.6	500	43.3	—	33.3	30.0	16.7

Organic Seven Grains A Blend Of Organic Farro, Barley, Wheat Berries, Buckwheat, Red Rice, Black Rice & Oats, Seven Grains vs Organic Black Quinoa, Black

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Seve... Food 1 Food 1 • GLENCOURT INC. Organic Seven Grains A Blend Of Organic Farro, Barley, Wheat Berries, Buckwheat, Red Rice, Black Rice & Oats, Seven Grains	60.4	378	77.8	—	8.9	2.2	11.1
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

Chipotle Brown Rice+Quinoa A Blend Of Brown Rice And Quinoa With Smoky Chipotle, Fire Roasted Corn And Roasted Poblano Peppers Authentic Side Dishes, Chipotle Brown Rice+Quinoa vs Ancient Grains, Spicy Curry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Bro... Food 1 Food 1 • LA TORTILLA FACTORY INC Chipotle Brown Rice+Quinoa A Blend Of Brown Rice And Quinoa With Smoky Chipotle, Fire Roasted Corn And Roasted Poblano Peppers Authentic Side Dishes, Chipotle Brown Rice+Quinoa	69.8	83	15.8	0.8	1.2	1.5	2.1
Ancient Grai... Food 2 Food 2 • QUINOA CORPORATION Ancient Grains, Spicy Curry	65.6	389	72.2	3.7	9.3	5.6	13.0

Tri Color Blend Organic Quinoa vs Organic Whole Grain Cracked Freekeh, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tri Color Bl... Food 1 Food 1 • WEHAH FARM INC Tri Color Blend Organic Quinoa	59.6	422	82.2	4.4	13.3	2.2	17.8
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Cracked Freekeh, Whole Grain	56.3	356	73.3	—	8.9	2.2	13.3

Bulgur & Quinoa Grain Mix vs Organic Premium Ground Chia

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgur & Qui... Food 1 Food 1 • RALEY'S Bulgur & Quinoa Grain Mix	58.5	378	75.6	—	8.9	2.2	11.1
Organic Prem... Food 2 Food 2 • SALBA SMART NATURAL PRODUCTS, LLC Organic Premium Ground Chia	1.8	467	40.0	—	33.3	33.3	20.0

Sun Dried Tomato Quinao vs Organic Light Brown Rice Plus Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sun Dried To... Food 1 Food 1 • AMERICAN ROLAND FOOD LLC Sun Dried Tomato Quinao	50.2	356	64.4	6.7	6.7	5.6	13.3
Organic Ligh... Food 2 Food 2 • SPECIALTY RICE INC Organic Light Brown Rice Plus Quinoa	66.6	378	77.8	—	2.2	2.2	8.9

Chia Seeds vs Fair Trade Quinoa Trio

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seeds Food 1 Food 1 • JO-LEE FOOD PRODUCTS, INC. Chia Seeds	5.6	500	43.3	—	33.3	30.0	16.7
Fair Trade Q... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Fair Trade Quinoa Trio	56.3	378	68.9	6.7	4.4	5.6	11.1

Arrowhead Mills, Organic Amaranth vs Organic Tricolor Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Arrowhead Mi... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Arrowhead Mills, Organic Amaranth	46.1	383	66.0	2.1	14.9	6.4	14.9
Organic Tric... Food 2 Food 2 • J & H FOOD AND BEVERAGE, INC. Organic Tricolor Quinoa	52.0	381	71.4	7.1	7.1	6.0	14.3

Whole Grain Quinoa, Whole Grain vs Enriched Tomato And Spinach Macaroni Product Rainbow Twirls

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • COAST TO COAST PRODUCE Whole Grain Quinoa, Whole Grain	46.2	371	64.3	4.8	7.1	6.0	14.3
Enriched Tom... Food 2 Food 2 • RIVIANA FOODS INC. Enriched Tomato And Spinach Macaroni Product Rainbow Twirls	75.8	357	73.2	3.6	3.6	1.8	12.5

Garden Of Life, Raw Organics, Organic Chia Seed vs Zesty Lemon Flavor Quinoa & Brown Rice Blend, Zesty Lemon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Of Li... Food 1 Food 1 • GARDEN OF LIFE, INC. Garden Of Life, Raw Organics, Organic Chia Seed	0.0	500	41.7	—	41.7	33.3	25.0
Zesty Lemon ... Food 2 Food 2 • THE QUAKER OATS CO/GOLDEN GRAIN Zesty Lemon Flavor Quinoa & Brown Rice Blend, Zesty Lemon	67.8	357	67.9	1.8	5.4	6.3	10.7

Organic Proactivchia + Probiotics Ground Black vs Organic Whole Grain Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Proa... Food 1 Food 1 • AMG GLOBAL LLC Organic Proactivchia + Probiotics Ground Black	5.6	500	43.3	—	33.3	30.0	16.7
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Quinoa	52.4	362	68.1	2.1	10.6	3.2	12.8

Dakar Curry With Currants Fonio Pilaf, Dakar Curry vs Mama Tere, Barley Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dakar Curry ... Food 1 Food 1 • WOODLAND FOODS Dakar Curry With Currants Fonio Pilaf, Dakar Curry	64.7	356	77.8	2.2	4.4	2.2	8.9
Mama Tere, B... Food 2 Food 2 • FAMILY FOOD DISTRIBUTORS, INC. Mama Tere, Barley Rice	67.0	344	79.8	—	—	0.6	5.3

Organic Whole Flaxseed vs Black Chia Seeds, Black

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Flaxseed	3.6	548	32.3	—	25.8	35.5	19.4
Black Chia S... Food 2 Food 2 • HARRIS-TEETER INC. Black Chia Seeds, Black	0.0	500	33.3	—	33.3	33.3	20.8

Chia Seed vs Shelled Hemp Hearts Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seed Food 1 Food 1 • SUNRISE NATURAL FOODS Chia Seed	1.8	489	42.9	—	39.3	32.1	14.3
Shelled Hemp... Food 2 Food 2 • THE HARRELL SISTERS Shelled Hemp Hearts Seeds	0.0	600	3.3	3.3	3.3	50.0	33.3

Sundried Tomato Quinoa vs Italian Mediterranean Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sundried Tom... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Sundried Tomato Quinoa	48.7	167	14.8	2.4	2.9	10.5	3.8
Italian Medi... Food 2 Food 2 • SOPHIA FOODS INC. Italian Mediterranean Quinoa	66.3	364	67.3	5.5	5.5	3.6	9.1

Organic Kamut Brand Khorasan Wheat vs Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Kamu... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Organic Kamut Brand Khorasan Wheat	100.0	348	69.6	8.7	8.7	2.2	15.2
Chia Seed Food 2 Food 2 • EILLIEN'S CANDIES INC. Chia Seed	5.5	500	44.1	—	35.3	32.4	14.7

Nature's Earthly Choice, Raw Chia Seed vs Cold Milled Organic Flaxseeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature's Ear... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Nature's Earthly Choice, Raw Chia Seed	3.7	500	43.8	—	37.5	31.3	15.6
Cold Milled ... Food 2 Food 2 • WALGREENS CO. Cold Milled Organic Flaxseeds	3.7	467	26.7	—	13.3	30.0	13.3

Other Grains & Seeds Comparisons For Diabetics