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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Italian Farro Grain Mix vs White Organic Quinoa, White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Farr... Food 1 Food 1 • RALEY'S Italian Farro Grain Mix	62.3	378	77.8	—	6.7	2.2	11.1
White Organi... Food 2 Food 2 • MEIJER, INC. White Organic Quinoa, White	54.0	356	68.9	2.2	6.7	5.6	13.3

Milled Brown Flax Seeds vs Peru Food, Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milled Brown... Food 1 Food 1 • HARRIS-TEETER INC. Milled Brown Flax Seeds	5.4	567	33.3	3.3	23.3	40.0	20.0
Peru Food, C... Food 2 Food 2 • PERU FOOD IMPORTS INC. Peru Food, Chia Seed	0.0	333	0.7	—	40.7	32.7	20.7

Green Chili & Cilantro Quinoa vs Crushed Seeds, Pomegranate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Chili ... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Green Chili & Cilantro Quinoa	34.8	357	71.4	3.6	7.1	3.6	14.3
Crushed Seed... Food 2 Food 2 • NEW RELIANCE TRADERS, INC. Crushed Seeds, Pomegranate	31.9	68	17.0	17.0	1.0	—	1.0

Ht Traders, Basmati Brown & Red Rice Blend vs Streit's, Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ht Traders, ... Food 1 Food 1 • HARRIS-TEETER INC. Ht Traders, Basmati Brown & Red Rice Blend	60.6	356	73.3	4.4	4.4	3.3	8.9
Streit's, Qu... Food 2 Food 2 • ARON STREIT INC. Streit's, Quinoa	53.6	410	73.8	7.1	7.1	9.5	14.3

Golden Flax Meal vs Hemp Rules, Roasted Hempseeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Flax ... Food 1 Food 1 • THE KING ARTHUR FLOUR COMPANY, INC. Golden Flax Meal	1.8	500	35.7	—	28.6	35.7	21.4
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

Naturally Chia Seed vs Organic Farro

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Naturally Ch... Food 1 Food 1 • EILLIEN'S CANDIES INC. Naturally Chia Seed	3.7	500	44.1	—	38.2	32.4	14.7
Organic Farro Food 2 Food 2 • GLENCOURT INC. Organic Farro	62.4	378	75.6	—	4.4	2.2	11.1

Organic Whole Flaxseed vs Black Chia Seeds, Black

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BADIA SPICES INC. Organic Whole Flaxseed	0.0	524	28.6	—	28.6	42.9	19.1
Black Chia S... Food 2 Food 2 • TARGET STORES Black Chia Seeds, Black	5.6	472	41.7	—	33.3	30.6	16.7

Red Pepper & Currant Quinoa Blend vs Quinoa Vegetable Mix, Vegetable

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Pepper &... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Red Pepper & Currant Quinoa Blend	40.5	368	63.2	5.3	7.9	6.6	13.2
Quinoa Veget... Food 2 Food 2 • AMERICAN ROLAND FOOD LLC Quinoa Vegetable Mix, Vegetable	50.2	356	64.4	4.4	6.7	5.6	13.3

Raw Organic Chia Seeds vs Organic Whole Grain Cracked Freekeh

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Organic ... Food 1 Food 1 • SUNFOOD LLC Raw Organic Chia Seeds	1.8	533	40.0	—	33.3	33.3	20.0
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Cracked Freekeh	48.2	370	71.7	2.2	17.4	3.3	15.2

Melissa's, Good Life Food, 100% Whole Grain Goodness Freekeh vs Chipotle Style Organic Grains & Lentil, Chipotle Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Melissa's, G... Food 1 Food 1 • WORLD VARIETY PRODUCE, INC. Melissa's, Good Life Food, 100% Whole Grain Goodness Freekeh	48.7	356	71.1	—	15.6	2.2	11.1
Chipotle Sty... Food 2 Food 2 • MINSLEY, INC. Chipotle Style Organic Grains & Lentil, Chipotle Style	55.1	171	32.4	1.0	5.7	3.3	5.7

Organic Quinoa vs Organic Heirloom Black Quinoa, Black

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Quinoa Food 1 Food 1 • ROCKY MOUNTAIN FOODS, INC. Organic Quinoa	32.7	367	63.3	—	6.7	6.7	13.3
Organic Heir... Food 2 Food 2 • ALTER ECO AMERICAS INC. Organic Heirloom Black Quinoa, Black	50.2	378	66.7	2.2	8.9	5.6	13.3

O Organics, Organic Rice & Lentil Medley vs Organic Premium Ground Chia

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
O Organics, ... Food 1 Food 1 • GLENCOURT INC. O Organics, Organic Rice & Lentil Medley	64.4	340	72.0	2.0	6.0	3.0	10.0
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

Wheat Bran vs Original Seed Blend

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
Original See... Food 2 Food 2 • NAKED SKIN INC. Original Seed Blend	3.6	526	23.7	—	18.4	39.5	23.7

Whole Quinoa Grains vs Wei Chuan, Dried Lotus Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Quinoa... Food 1 Food 1 • MOTIV DESIGN Whole Quinoa Grains	50.1	369	69.1	—	7.1	6.0	14.3
Wei Chuan, D... Food 2 Food 2 • HOCEAN INC. Wei Chuan, Dried Lotus Seeds	3.4	34	6.4	—	0.3	0.2	1.8

Chia Milled Seeds vs Molida Ground Flax Seed, Molida

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Milled ... Food 1 Food 1 • DOLE PACKAGED FOODS, LLC Chia Milled Seeds	5.6	500	43.3	—	33.3	30.0	16.7
Molida Groun... Food 2 Food 2 • TADIN HERB & TEA CO. Molida Ground Flax Seed, Molida	1.8	583	25.0	—	16.7	50.0	16.7

Pereg, Israeli Couscous vs Organic Whole Grain Quinoa Boil In Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pereg, Israe... Food 1 Food 1 • COAST TO COAST PRODUCE Pereg, Israeli Couscous	44.2	300	40.0	1.4	7.1	11.4	11.4
Organic Whol... Food 2 Food 2 • VIGO IMPORTING COMPANY Organic Whole Grain Quinoa Boil In Bag	48.2	372	65.1	4.7	7.0	5.8	14.0

Organic Barley Grits vs Hulled Seeds, Hemp

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Barl... Food 1 Food 1 • SHILOH FARMS INC. Organic Barley Grits	52.5	354	72.9	—	16.7	2.1	12.5
Hulled Seeds... Food 2 Food 2 • BADIA SPICES INC. Hulled Seeds, Hemp	1.7	452	6.5	6.5	—	51.6	32.3

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

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
Roasted Orga... Food 2 Food 2 • MINNESOTA HEMP FARMS, INC. Roasted Organic Hemp Seeds, Roasted	0.0	567	30.0	—	30.0	36.7	26.7

Dried Quinoa vs Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dried Quinoa Food 1 Food 1 • FAMILY FOOD DISTRIBUTORS, INC. Dried Quinoa	60.9	356	80.0	—	8.9	8.7	17.8
Flax Seed Food 2 Food 2 • TARGET STORES Flax Seed	1.9	600	40.0	—	—	40.0	—

Red Organic Quinoa, Red vs Organic Ground Flax Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Organic ... Food 1 Food 1 • MEIJER, INC. Red Organic Quinoa, Red	48.2	372	65.1	—	7.0	5.8	14.0
Organic Grou... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Organic Ground Flax Seeds	0.0	538	30.8	—	30.8	38.5	15.4

Other Grains & Seeds Comparisons For Diabetics