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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Quinoa & Brown Rice Garlic & Herb vs Rainbow Organic Quinoa, Rainbow

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa & Bro... Food 1 Food 1 • HODGSON MILL INC Quinoa & Brown Rice Garlic & Herb	58.3	356	71.1	—	4.4	4.4	11.1
Rainbow Orga... Food 2 Food 2 • TARGET STORES Rainbow Organic Quinoa, Rainbow	48.2	356	68.9	2.2	13.3	3.3	15.6

Incagen, Linaza vs Richin, Black Melon Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Incagen, Linaza Food 1 Food 1 • PERUVIAN IMPORT COMPANY Incagen, Linaza	0.0	836	28.6	—	28.6	42.9	21.4
Richin, Blac... Food 2 Food 2 • RICHIN TRADING INC. Richin, Black Melon Seed	35.3	510	23.0	—	3.0	39.0	29.0

White Quinoa vs Black Organic Chia Seeds, Black

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Quinoa Food 1 Food 1 • JH BIOTECH, INC. White Quinoa	48.2	372	65.1	—	7.0	5.8	14.0
Black Organi... Food 2 Food 2 • TARGET STORES Black Organic Chia Seeds, Black	5.6	472	41.7	—	33.3	30.6	16.7

Garden Of Life, Raw Organics, Organic Chia Seed vs Cracked Freekeh

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
Cracked Freekeh Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Cracked Freekeh	42.1	325	65.0	2.5	10.0	2.5	20.0

Simply Roundy's, Sun Dried Quinoa, Tomato & Basil, Tomato & Basil vs Organic Premium Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Simply Round... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Simply Roundy's, Sun Dried Quinoa, Tomato & Basil, Tomato & Basil	29.0	357	64.3	3.6	10.7	3.6	14.3
Organic Prem... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Organic Premium Quinoa	46.2	372	62.8	4.7	7.0	5.8	14.0

Diamond Of California Glazed Pecans, 5.5 Oz vs Red Quinoa, Premium Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Diamond Of C... Food 1 Food 1 • DIAMOND FOODS HOLDINGS, LLC Diamond Of California Glazed Pecans, 5.5 Oz	20.5	536	42.9	32.1	3.6	39.3	3.6
Red Quinoa, ... Food 2 Food 2 • OTIS MCALLISTER INC. Red Quinoa, Premium Whole Grain	46.2	372	62.8	—	7.0	5.8	14.0

Snaque On Health, The Perfect Snaque, Cinnamon Apple Quinoa Crunch vs Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Snaque On He... Food 1 Food 1 • YUMMY BUTTER CO., INC. Snaque On Health, The Perfect Snaque, Cinnamon Apple Quinoa Crunch	30.6	393	67.9	35.7	10.7	10.7	14.3
Quinoa Food 2 Food 2 • ELLIS PECAN CO., INC. Quinoa	100.0	368	64.1	—	7.1	5.9	14.1

Quinoa & Brown Rice Garlic & Herb vs Cracked Wheat Medium Burghul #2

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa & Bro... Food 1 Food 1 • HODGSON MILL INC Quinoa & Brown Rice Garlic & Herb	58.3	356	71.1	—	4.4	4.4	11.1
Cracked Whea... Food 2 Food 2 • ZB IMPORTING INC. Cracked Wheat Medium Burghul #2	39.1	357	75.0	—	3.6	—	10.7

Organic Rice & Vegetables White, Brown & Red Rice With Peas & Lentils, Rice & Vegetables vs Tri Color Organic White, Black And Red Quinoa, Tri Color

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Rice... Food 1 Food 1 • GLENCOURT INC. Organic Rice & Vegetables White, Brown & Red Rice With Peas & Lentils, Rice & Vegetables	62.4	378	75.6	—	4.4	2.2	11.1
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

Emmer & Spelt Farro vs Italian Mediterranean Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Emmer & Spel... Food 1 Food 1 • INTERNATIONAL DELICACIES INC. Emmer & Spelt Farro	58.3	340	66.0	—	6.0	—	14.0
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

Beets & Spinach Cooks Like Risotto Farro, Beets & Spinach vs Crescent, Roasted & Salted Squash Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beets & Spin... Food 1 Food 1 • VIGO IMPORTING COMPANY Beets & Spinach Cooks Like Risotto Farro, Beets & Spinach	62.0	340	70.0	4.0	6.0	2.0	14.0
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

Organic Tri Color Quinoa vs Orange Noni Canadian Flaxseed, Orange

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Tri ... Food 1 Food 1 • NOW HEALTH GROUP INC. Organic Tri Color Quinoa	50.1	378	66.7	—	8.9	6.7	13.3
Orange Noni ... Food 2 Food 2 • QUALITY GRAINS, S.A. DE C.V. Orange Noni Canadian Flaxseed, Orange	3.6	500	35.7	—	21.4	32.1	21.4

Organic Quinoa With Olive Oil vs Organic Quinoa & Rice Pasta, Penne

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Quin... Food 1 Food 1 • GOOD GROCERIES COMPANY INC. Organic Quinoa With Olive Oil	47.2	160	22.4	0.8	3.2	5.6	4.0
Organic Quin... Food 2 Food 2 • NOW HEALTH GROUP INC. Organic Quinoa & Rice Pasta, Penne	86.2	375	80.4	—	1.8	1.8	8.9

Cracked Freekeh vs Pearl Barley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cracked Freekeh Food 1 Food 1 • WOODLAND FOODS Cracked Freekeh	52.4	356	71.1	2.2	11.1	2.2	13.3
Pearl Barley Food 2 Food 2 • NASH FINCH COMPANY Pearl Barley	66.6	345	78.2	—	16.4	0.9	9.1

Shelled Hemp Hearts Seeds vs Golden Flax Cold Milled Golden Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shelled Hemp... Food 1 Food 1 • THE HARRELL SISTERS Shelled Hemp Hearts Seeds	0.0	640	4.0	—	4.0	52.0	36.0
Golden Flax ... Food 2 Food 2 • TODOMUNDO Golden Flax Cold Milled Golden Flax Seed	1.8	500	35.7	—	28.6	35.7	21.4

Sundried Tomato Quinoa vs Inharvest, Tri Color 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
Inharvest, T... Food 2 Food 2 • INHARVEST INC. Inharvest, Tri Color Quinoa	56.1	378	71.1	6.7	6.7	3.3	13.3

Golden Flaxseeds vs Delicious Nutty Flavor Hemp Hearts Shelled Hemp Seeds, Delicious Nutty

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Flaxs... Food 1 Food 1 • (S.M.G.) SHOALS MUSIC GROUP Golden Flaxseeds	1.8	535	29.0	—	25.8	41.9	19.4
Delicious Nu... Food 2 Food 2 • 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

Della Natura, White Quinoa vs Organic Hemp Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Della Natura... Food 1 Food 1 • TRANSNATIONAL FOODS, INC. Della Natura, White Quinoa	46.3	349	62.8	7.0	7.0	4.7	14.0
Organic Hemp... Food 2 Food 2 • NAVITAS, LLC Organic Hemp Seeds	3.5	600	10.0	3.3	3.3	50.0	30.0

Rosemary & Olive Oil Quinoa Blend Rice & Seasoning Mix, Rosemary & Olive Oil vs Organic Light Brown Rice Plus Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rosemary & O... Food 1 Food 1 • WEHAH FARM INC Rosemary & Olive Oil Quinoa Blend Rice & Seasoning Mix, Rosemary & Olive Oil	91.4	371	75.7	2.9	8.6	2.9	11.4
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

Organic Heirloom Black Quinoa, Black vs Organic White, Black & Red Tri Color Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Heir... Food 1 Food 1 • ALTER ECO AMERICAS INC. Organic Heirloom Black Quinoa, Black	50.2	378	66.7	2.2	8.9	5.6	13.3
Organic Whit... Food 2 Food 2 • GLENCOURT INC. Organic White, Black & Red Tri Color Quinoa	54.4	333	68.9	2.2	6.7	4.4	11.1

Other Grains & Seeds Comparisons For Diabetics