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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Organic Tri Color Quinoa vs Black Chia Seeds

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
Black Chia S... Food 2 Food 2 • SUGAR 'N SPICE, INC. Black Chia Seeds	5.5	500	43.3	—	33.3	33.3	16.7

Shelled Hemp Seeds vs Organic Whole Flax Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shelled Hemp... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Shelled Hemp Seeds	0.0	600	3.3	—	3.3	50.0	33.3
Organic Whol... Food 2 Food 2 • BADIA SPICES INC. Organic Whole Flax Seed	0.0	533	26.7	—	26.7	40.0	20.0

Organic Whole Grain Red Quinoa vs Organic Flaxseed Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Red Quinoa	58.5	362	74.5	2.1	10.6	3.2	10.6
Organic Flax... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Flaxseed Meal	1.8	538	30.8	—	23.1	34.6	23.1

Whole Grain Millet vs Toasted Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Millet	76.0	382	76.4	—	5.5	4.6	9.1
Toasted Quinoa Food 2 Food 2 • PRE-COLUMBIAN PRODUCTIONS LLC Toasted Quinoa	54.1	370	67.4	6.5	6.5	5.4	13.0

Bulgur vs Dried Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgur Food 1 Food 1 • MEIJER, INC. Bulgur	100.0	341	67.1	1.1	8.0	2.3	12.5
Dried Quinoa Food 2 Food 2 • FAMILY FOOD DISTRIBUTORS, INC. Dried Quinoa	60.9	356	80.0	—	8.9	8.7	17.8

Organic Gluten Free Whole Grain Amaranth vs Red Organic Quino, Red

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Glut... Food 1 Food 1 • ORGANIC VENTURES, INC. Organic Gluten Free Whole Grain Amaranth	64.0	360	74.0	—	8.0	2.0	14.0
Red Organic ... Food 2 Food 2 • TARGET STORES Red Organic Quino, Red	46.3	356	60.0	—	6.7	5.6	13.3

Organic Whole Flax Seeds vs Manitou Trading Company, Organic Royal Andean Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • WAL-MART STORES, INC. Organic Whole Flax Seeds	1.8	615	30.8	—	23.1	38.5	23.1
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

Toasted Quinoa vs 7 Grain & Lentil Blend, 7 Grain & Lentil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Quinoa Food 1 Food 1 • PRE-COLUMBIAN PRODUCTIONS LLC Toasted Quinoa	54.1	370	67.4	6.5	6.5	5.4	13.0
7 Grain & Le... Food 2 Food 2 • WHOLE FOODS MARKET, INC. 7 Grain & Lentil Blend, 7 Grain & Lentil	69.1	179	29.3	—	4.3	4.3	2.9

High Fiber Wheat Bran vs Chia Goodness

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
High Fiber W... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. High Fiber Wheat Bran	7.8	333	66.7	—	40.0	—	13.3
Chia Goodness Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Chia Goodness	16.5	467	46.7	—	16.7	26.7	20.0

International Harvest, Go Chia! Black Chia Seeds vs Chia

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Internationa... Food 1 Food 1 • INTERNATIONAL HARVEST, INC. International Harvest, Go Chia! Black Chia Seeds	0.0	462	42.3	—	42.3	42.3	23.1
Chia Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Chia	3.7	500	43.8	—	37.5	31.3	15.6

Chia Seeds vs Whole Grain Tri Color Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seeds Food 1 Food 1 • PARAMOUNT FOODS, LLC Chia Seeds	7.4	476	42.9	—	33.3	31.0	16.7
Whole Grain ... Food 2 Food 2 • DUNYA HARVEST Whole Grain Tri Color Quinoa	51.8	356	66.7	—	6.7	6.7	15.6

Milled Flax Seeds vs Farro Piccolo

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milled Flax ... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Milled Flax Seeds	0.0	500	28.6	—	28.6	42.9	—
Farro Piccolo Food 2 Food 2 • EDISTO PRODUCE LLC Farro Piccolo	60.0	346	71.2	7.7	11.5	1.9	15.4

Organic White Chia Seed Superfood vs Brown Flax Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whit... Food 1 Food 1 • NUTIVA, INC. Organic White Chia Seed Superfood	0.0	500	41.7	—	41.7	25.0	25.0
Brown Flax S... Food 2 Food 2 • WESTERN MIXERS PRODUCE AND NUTS INC. Brown Flax Seeds	0.0	536	28.6	3.6	28.6	3.8	21.4

5 Grains Mixture Of Spelt, Barley, Whole Grain Rice, Kamut Khorasan Wheat And Oats, 5 Grains vs Organic Red Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
5 Grains Mix... Food 1 Food 1 • MEIJER, INC. 5 Grains Mixture Of Spelt, Barley, Whole Grain Rice, Kamut Khorasan Wheat And Oats, 5 Grains	85.7	343	70.0	1.4	7.1	2.9	11.4
Organic Red ... Food 2 Food 2 • KINGS SUPER MARKETS INC Organic Red Quinoa	50.2	378	64.4	4.4	6.7	5.6	13.3

Organic Sprouted Blend vs Organic Golden Flaxseed Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Spro... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Organic Sprouted Blend	54.6	372	72.1	—	7.0	4.7	9.3
Organic Gold... Food 2 Food 2 • ORGANIC VENTURES, INC. Organic Golden Flaxseed Meal	1.8	538	30.8	—	23.1	34.6	23.1

Black Chia vs Freekeh, Roasted Green Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Chia Food 1 Food 1 • THE CHIA CO Black Chia	1.8	513	46.7	—	40.0	33.3	20.0
Freekeh, Roa... Food 2 Food 2 • OTIS MCALLISTER INC. Freekeh, Roasted Green Wheat	46.6	350	70.0	2.5	10.0	2.5	12.5

Organic Milled White Chia Seed vs Bob's Red Mill, Soy Lecithin Granules

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mill... Food 1 Food 1 • NOW HEALTH GROUP INC. Organic Milled White Chia Seed	1.9	400	40.0	—	33.3	30.0	13.3
Bob's Red Mi... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, Soy Lecithin Granules	1.9	750	12.5	—	—	50.0	—

Organic Cracked Freekeh vs Enriched Tomato And Spinach Macaroni Product Rainbow Twirls

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Crac... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Organic Cracked Freekeh	46.4	325	70.0	—	10.0	2.5	15.0
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

Organic Ground Flax Seeds vs Tradiciones Andinas, Tri Color Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Grou... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Organic Ground Flax Seeds	0.0	538	30.8	—	30.8	38.5	15.4
Tradiciones ... Food 2 Food 2 • JP TRADING AND GLOBAL IMPORTS LLC Tradiciones Andinas, Tri Color Quinoa	20.9	101	15.7	—	0.7	1.3	2.9

Original Superseeds Blend, Original vs Organic Green Chili & Cilantro Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Sup... Food 1 Food 1 • HEMPCO CANADA SUPERFOODS INC. Original Superseeds Blend, Original	3.5	567	13.3	3.3	6.7	50.0	26.7
Organic Gree... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Organic Green Chili & Cilantro Quinoa	34.8	357	71.4	3.6	7.1	3.6	14.3

Other Grains & Seeds Comparisons For Diabetics