What are Cereal food comparisons?

Cereal 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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Instant Oatmeal, Wild Blueberry Muffin vs Toasted Oats Whole Grain Oat Cereal, Toasted Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Oatm... Food 1 Food 1 • INGLES MARKETS INC. Instant Oatmeal, Wild Blueberry Muffin	35g	46.8	371	74.3	34.3	5.7	5.7	8.6
Toasted Oats... Food 2 Food 2 • THE KROGER CO. Toasted Oats Whole Grain Oat Cereal	40g	48.0	375	72.5	5.0	10.0	6.3	15.0

Crunchy Corn Cereal, Crunchy vs Gluten Free Sprouted Quick Oats, Quick Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crunchy Corn... Food 1 Food 1 • THE QUAKER OATS COMPANY Crunchy Corn Cereal	43g	70.7	395	86.1	44.2	2.3	5.8	4.7
Gluten Free ... Food 2 Food 2 • MORGAN WHOLESALE BUILDING MATERIAL, CO. Gluten Free Sprouted Quick Oats, Quick Oats	35g	36.3	400	65.7	—	11.4	7.1	17.1

Toasted Oats, Honey Nut vs Nog Granola, Nog

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Oats... Food 1 Food 1 • SAFEWAY, INC. Toasted Oats, Honey Nut	37g	54.6	378	81.1	32.4	5.4	5.4	8.1
Nog Granola Food 2 Food 2 • TARGET STORES Nog Granola	58g	71.0	448	70.7	25.9	6.9	15.5	8.6

Keto Friendly Chocolate Almond Granola, Chocolate; Almond vs Essential Everyday, Low Fat Granola, Whole Grain Cereal With Raisins & Almonds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Keto Friendl... Food 1 Food 1 • GENERAL MILLS, INC. Keto Friendly Chocolate Almond Granola, Chocolate; Almond	27g	10.7	556	29.6	7.4	7.4	37.0	25.9
Essential Ev... Food 2 Food 2 • SUPERVALU, INC. Essential Everyday, Low Fat Granola, Whole Grain Cereal With Raisins & Almonds	55g	82.2	400	81.8	27.3	5.5	4.6	7.3

Toasty Sweet Cinnamon Squares Crispy, Sweetened Wheat And Rice Cereal, Toasty Sweet Cinnamon Squares vs Hand Roasted Granola, Raisins, Hazelnuts And Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasty Sweet... Food 1 Food 1 • TOPS MARKETS, LLC Toasty Sweet Cinnamon Squares Crispy, Sweetened Wheat And Rice Cereal	31g	40.8	419	74.2	32.3	6.5	9.7	6.5
Hand Roasted... Food 2 Food 2 • CURRENT'S TACKLE Hand Roasted Granola, Raisins, Hazelnuts And Cinnamon	57g	44.7	491	50.9	19.3	8.8	31.6	10.5

Choco Puffs Cereal, Choco vs Jumbo Snax Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Choco Puffs ... Food 1 Food 1 • CACHERE DISTRIBUTING INC. Choco Puffs Cereal	15g	9.9	400	33.3	20.0	—	—	6.7
Jumbo Snax C... Food 2 Food 2 • THE KELLOGG COMPANY Jumbo Snax Cereal	28g	49.7	393	89.3	39.3	—	—	3.6

Berry Crisp Crunch Sweetened Corn & Oat Cereal, Berry vs Sweetened Whole Grain Oat Cereal With Real Cinnamon, Real Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry Crisp ... Food 1 Food 1 • HY-VEE, INC. Berry Crisp Crunch Sweetened Corn & Oat Cereal	38g	63.3	395	86.8	44.7	2.6	4.0	2.6
Sweetened Wh... Food 2 Food 2 • GENERAL MILLS, INC. Sweetened Whole Grain Oat Cereal With Real Cinnamon, Real Cinnamon	36g	50.5	389	80.6	33.3	8.3	8.3	8.3

Mountain Muesli, Nut Mix, Blueberry Walnut, Blueberry Walnut vs Original Oats, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mountain Mue... Food 1 Food 1 • MOUNTAIN MUESLI LLC Mountain Muesli, Nut Mix, Blueberry Walnut, Blueberry Walnut	57g	63.6	391	64.9	15.8	7.0	10.5	10.5
Original Oats Food 2 Food 2 • HARRIS-TEETER INC. Original Oats	28g	30.8	393	67.9	—	10.7	7.1	14.3

Apples & Cinnamon Flavored Instant Oatmeal, Apples & Cinnamon vs Granola Cereal, Vanilla Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apples & Cin... Food 1 Food 1 • SUPERVALU, INC. Apples & Cinnamon Flavored Instant Oatmeal	54g	74.5	370	77.8	35.2	7.4	3.7	7.4
Granola Cere... Food 2 Food 2 • HANNAFORD BROS. CO. Granola Cereal, Vanilla Almond	58g	69.0	431	69.0	24.1	6.9	13.8	10.3

Sweetened Whole Wheat And Rice Cereal With Real Cinnamon, Cinnamon Crunch vs Overnight Oats, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Wh... Food 1 Food 1 • BI-LO INC. Sweetened Whole Wheat And Rice Cereal With Real Cinnamon, Cinnamon Crunch	31g	42.8	419	77.4	29.0	6.5	9.7	6.5
Overnight Oa... Food 2 Food 2 • BREKKI LLC Overnight Oats, Strawberry	170g	60.7	171	21.8	6.5	3.5	7.7	5.3

Cocoa Treats Sweetened Cocoa Flavored Corn Cereal, Cocoa Treats vs Classic Maple & Brown Sugar Instant Oatmeal With Flax Seeds, Classic Maple & Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cocoa Treats... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Cocoa Treats Sweetened Cocoa Flavored Corn Cereal	36g	54.9	389	83.3	33.3	5.6	5.6	5.6
Classic Mapl... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Classic Maple & Brown Sugar Instant Oatmeal With Flax Seeds	43g	56.4	372	74.4	27.9	7.0	5.8	9.3

Chocolate Marshmallow vs Simple Source Tosted Crispy Rice Cereal, Crispy Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ma... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Chocolate Marshmallow	30g	49.4	400	86.7	56.7	3.3	3.3	3.3
Simple Sourc... Food 2 Food 2 • HY-VEE, INC. Simple Source Tosted Crispy Rice Cereal, Crispy Rice	41g	70.8	390	87.8	9.8	—	1.2	7.3

Mixed Berry Overnight Oats vs Oats & More With Honey Sweetened Corn And Wheat Flakes With Honey Flavored Oat Cluster Cereal, Oats & More With Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 Mixed Berry Overnight Oats	150g	25.7	100	10.7	3.3	2.0	5.3	2.0
Oats & More ... Food 2 Food 2 • SUPER STORE INDUSTRIES Oats & More With Honey Sweetened Corn And Wheat Flakes With Honey Flavored Oat Cluster Cereal	39g	60.7	385	84.6	18.0	5.1	3.9	7.7

Smoothie Bowl, Strawberry Almond Quinoa Crunch With Granola Clusters vs Raisin Bran With Granola Whole Grain Wheat & Wheat Bran Cereal With Raisins And Crunchy Oat Clusters, Raisin Bran With Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoothie Bow... Food 1 Food 1 • THE KELLOGG COMPANY Smoothie Bowl, Strawberry Almond Quinoa Crunch With Granola Clusters	60g	58.1	433	58.3	25.0	6.7	16.7	18.3
Raisin Bran ... Food 2 Food 2 • MEIJER, INC. Raisin Bran With Granola Whole Grain Wheat & Wheat Bran Cereal With Raisins And Crunchy Oat Clusters	60g	81.8	367	81.7	28.3	11.7	4.2	10.0

Oatmeal, Apple Walnut vs Corn Flakes Cereales

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oatmeal, App... Food 1 Food 1 • INNOVATIVE BEVERAGE CONCEPTS INC. Oatmeal, Apple Walnut	75g	86.6	413	69.3	22.7	9.3	9.3	12.0
Corn Flakes ... Food 2 Food 2 • MADAME GOUGOUSSE FOODS CORP. Corn Flakes Cereales	32g	53.3	406	87.5	6.3	3.1	—	6.3

Sweetened Rice Cereal With Real Cocoa, Sweetened Rice Cereal With Real Cocoa vs Grains Spelt With Button Mushrooms And Black Truffle, Black Truffle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Ri... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Sweetened Rice Cereal With Real Cocoa	29g	51.4	414	89.7	44.8	—	3.5	3.5
Grains Spelt... Food 2 Food 2 • ALDI INC. Grains Spelt With Button Mushrooms And Black Truffle, Black Truffle	71g	72.9	380	59.2	7.0	5.6	7.0	15.5

Kellogg's, Frosted Mini Wheats, Original vs Chocolate Chip Kookies & Milk Sweetened Corn Cereal Kookies, Chocolate Chip Kookies & Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's, F... Food 1 Food 1 • MISTOLIN CARIBE INC. Kellogg's, Frosted Mini Wheats, Original	56g	80.3	357	83.9	19.6	10.7	1.8	8.9
Chocolate Ch... Food 2 Food 2 • MILLVILLE Chocolate Chip Kookies & Milk Sweetened Corn Cereal Kookies	40g	63.0	375	82.5	32.5	2.5	3.8	5.0

Organic French Vanilla Granola, Organic French Vanilla vs Extra Raisin Bran Wheat Flakes With Raisins, Extra Raisin Bran

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Fren... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Organic French Vanilla Granola	60g	77.0	450	73.3	25.0	6.7	13.3	8.3
Extra Raisin... Food 2 Food 2 • WAL-MART STORES, INC. Extra Raisin Bran Wheat Flakes With Raisins	61g	80.7	328	78.7	36.1	11.5	1.6	6.6

Whole Grain Wheat Cereal vs Roundy's, Granola With Flax, Honey Nut, Banana, Honey Nut, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • WEIS MARKETS, INC. Whole Grain Wheat Cereal	61g	81.9	377	78.7	1.6	9.8	1.6	11.5
Roundy's, Gr... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Granola With Flax, Honey Nut, Banana, Honey Nut, Banana	40g	40.6	375	60.0	20.0	7.5	12.5	7.5

Berry Flavored Cereal, Berry vs Apple Cinnamon Instant Oatmeal, Apple Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry Flavor... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Berry Flavored Cereal	38g	63.3	395	86.8	44.7	2.6	4.0	2.6
Apple Cinnam... Food 2 Food 2 • NASH FINCH COMPANY Apple Cinnamon Instant Oatmeal	35g	46.9	371	77.1	34.3	8.6	4.3	8.6

Cereal Comparisons