What are Grain Based Products / Meals food comparisons?

Grain Based Products / Meals 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

P.F. Chang's Home Menu General Chang's Crispy Chicken, Frozen Food, 18 Oz. vs Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
P.F. Chang's... Food 1 Food 1 • CONAGRA BRANDS, INC P.F. Chang's Home Menu General Chang's Crispy Chicken, Frozen Food, 18 Oz.	163g	55.9	190	17.8	9.2	—	7.4	12.9
Near East Co... Food 2 Food 2 • PEPSICO INC. Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 Ounce Paper Box	56g	73.0	338	71.4	0.8	4.3	1.2	13.7

Banquet Basic Asian Style Rice Bowl, 7.25 Oz vs Rice A Roni Family Size Fried Rice 12.4 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banquet Basi... Food 1 Food 1 • CONAGRA BRANDS INC Banquet Basic Asian Style Rice Bowl, 7.25 Oz	206g	49.0	117	13.6	3.4	1.5	4.9	4.9
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Family Size Fried Rice 12.4 Ounce Paper Box	56g	76.6	330	72.2	5.2	2.4	0.9	9.5

Near East Whole Grain Blends Brown Rice Pilaf 6.17 Ounce Paper Box vs Near East Falafel 6 Z

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Wh... Food 1 Food 1 • PEPSICO INC. Near East Whole Grain Blends Brown Rice Pilaf 6.17 Ounce Paper Box	56g	76.2	342	73.2	1.5	3.6	2.4	9.4
Near East F... Food 2 Food 2 • PEPSICO INC. Near East Falafel 6 Z	34g	24.4	294	52.9	8.8	14.7	2.9	29.4

House Foods Organic Super Firm Tofu Cutlet With Lightly Browned Edges 6.5 Oz Tray vs P.F. Chang's Home Menu Chicken Fried Rice Skillet Meal, Frozen Meal, 22 Oz.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
House Foods ... Food 1 Food 1 • HOUSE FOODS AMERICA CORPORATION House Foods Organic Super Firm Tofu Cutlet With Lightly Browned Edges 6.5 Oz Tray	90g	1.8	130	3.0	1.0	2.0	8.0	1.0
P.F. Chang's... Food 2 Food 2 • CONAGRA BRANDS, INC P.F. Chang's Home Menu Chicken Fried Rice Skillet Meal, Frozen Meal, 22 Oz.	211g	74.8	133	19.0	1.4	0.9	3.3	6.6

Near East Pearled Cous Cous Roasted Garlic & Olive Oil 4.7 Ounce Paper Box vs Rice A Roni Cheddar Broccoli 2.11 Ounce Plastic Cup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Pe... Food 1 Food 1 • PEPSICO INC. Near East Pearled Cous Cous Roasted Garlic & Olive Oil 4.7 Ounce Paper Box	56g	77.1	354	73.4	0.7	2.6	2.1	12.4
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Cheddar Broccoli 2.11 Ounce Plastic Cup	60g	77.8	375	68.6	4.2	1.8	7.7	9.1

Quaker Quickgrits Regular 5 Lb vs Banquet Homestyle Bakes Creamy Turkey, 25.7 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Quick... Food 1 Food 1 • PEPSICO INC. Quaker Quickgrits Regular 5 Lb	37g	53.9	351	78.4	—	5.4	1.4	—
Banquet Home... Food 2 Food 2 • CONAGRA BRANDS INC Banquet Homestyle Bakes Creamy Turkey, 25.7 Oz	198g	64.7	157	18.2	2.0	1.5	6.6	5.6

P.F. Chang's Home Menu, Orange Chicken Bowl, Frozen Meal, 11 Oz. vs P.F. Chang's Home Menu Chicken Pad Thai Skillet Meal, Frozen Meal, 22 Oz.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
P.F. Chang's... Food 1 Food 1 • CONAGRA BRANDS, INC P.F. Chang's Home Menu, Orange Chicken Bowl, Frozen Meal, 11 Oz.	312g	100.0	138	19.6	5.8	1.0	3.5	6.4
P.F. Chang's... Food 2 Food 2 • CONAGRA BRANDS, INC P.F. Chang's Home Menu Chicken Pad Thai Skillet Meal, Frozen Meal, 22 Oz.	275g	74.3	145	14.6	3.6	0.7	6.6	7.3

Rice A Roni Chicken Fajita 5.6 Ounce Box vs Chicken Egg Roll

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Chicken Fajita 5.6 Ounce Box	56g	76.4	321	73.2	3.6	3.6	1.8	8.9
Chicken Egg ... Food 2 Food 2 • INTERNATIONAL FOOD SOLUTIONS, INC. Chicken Egg Roll	85g	29.9	140	20.0	3.0	2.0	3.0	10.0

Old El Paso Microwavable Mexican Style Rice vs Chicken Teriyaki, 80 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • GENERAL MILLS SALES INC. Old El Paso Microwavable Mexican Style Rice	250g	100.0	190	38.0	1.0	3.0	2.5	4.0
Chicken Teri... Food 2 Food 2 • CONAGRA BRANDS INC Chicken Teriyaki, 80 Oz	227g	49.0	97	12.3	9.3	1.3	1.1	9.7

P.F. Chang's Home Menu Chicken Fried Rice Skillet Meal, Frozen Meal, 22 Oz. vs Sfs Minh Orange Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
P.F. Chang's... Food 1 Food 1 • CONAGRA BRANDS, INC P.F. Chang's Home Menu Chicken Fried Rice Skillet Meal, Frozen Meal, 22 Oz.	211g	74.8	133	19.0	1.4	0.9	3.3	6.6
Sfs Minh Ora... Food 2 Food 2 • SCHWAN'S FOOD SERVICE INC Sfs Minh Orange Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn	112g	32.9	161	16.1	8.0	0.9	5.4	13.4

Rice A Roni Family Size Rice Pilaf 14.4 Ounce Paper Box vs Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Family Size Rice Pilaf 14.4 Ounce Paper Box	56g	78.8	339	74.0	1.0	2.2	1.1	9.6
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup	56g	77.2	338	72.4	2.4	2.0	2.0	9.0

Cheesy Taco Hamburger Helper Twin Pack vs The Good Table Frzr To Plate Rice Sauce Sthwstrn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheesy Taco ... Food 1 Food 1 • GENERAL MILLS SALES INC. Cheesy Taco Hamburger Helper Twin Pack	28g	35.5	321	67.9	3.6	3.6	—	7.1
The Good Tab... Food 2 Food 2 • GENERAL MILLS SALES INC. The Good Table Frzr To Plate Rice Sauce Sthwstrn	50g	47.4	240	52.0	2.0	4.0	1.0	6.0

Healhty Choice Cheesy Chicken And Rice Bake, 8.6 Oz vs Healthy Choice Beef And Broccoli, 11 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healhty Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healhty Choice Cheesy Chicken And Rice Bake, 8.6 Oz	243g	53.3	91	11.9	0.8	0.8	2.1	6.2
Healthy Choi... Food 2 Food 2 • CONAGRA BRANDS INC Healthy Choice Beef And Broccoli, 11 Oz	311g	66.8	90	11.9	1.9	1.0	1.9	5.8

P.F. Chang's Home Menu Signature Rice, 16 Oz, 16 Oz vs Near East Herbed Chicken Couscous Mix 5.7 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
P.F. Chang's... Food 1 Food 1 • CONAGRA BRANDS INC P.F. Chang's Home Menu Signature Rice, 16 Oz, 16 Oz	227g	100.0	128	26.9	0.9	1.3	0.9	3.1
Near East He... Food 2 Food 2 • PEPSICO INC. Near East Herbed Chicken Couscous Mix 5.7 Ounce Paper Box	56g	73.6	339	72.0	1.1	4.4	1.2	13.3

Near East Couscous Broccoli & Cheese Rice 5.4 Ounce Paper Box vs Rice A Roni Whole Grain Blnd Roasted Garlic Italiano 4.0 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Co... Food 1 Food 1 • PEPSICO INC. Near East Couscous Broccoli & Cheese Rice 5.4 Ounce Paper Box	56g	72.6	339	71.3	2.1	4.5	1.5	13.4
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Whole Grain Blnd Roasted Garlic Italiano 4.0 Ounce Paper Box	56g	73.8	375	73.2	1.8	5.4	4.5	10.7

Pf Changs Mongolian Style Chicken, 22 Oz vs The Good Table Frzr To Plate Rice Sauce Sthwstrn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Mo... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Mongolian Style Chicken, 22 Oz	312g	65.1	99	12.5	7.4	1.9	2.9	5.5
The Good Tab... Food 2 Food 2 • GENERAL MILLS SALES INC. The Good Table Frzr To Plate Rice Sauce Sthwstrn	50g	47.4	240	52.0	2.0	4.0	1.0	6.0

Marie Callenders Cheesy Chicken And Rice Dinners, 13 Oz vs Tony Chachere's Red Beans & Rice 7 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marie Callen... Food 1 Food 1 • CONAGRA BRANDS INC Marie Callenders Cheesy Chicken And Rice Dinners, 13 Oz	369g	98.1	117	14.6	1.4	1.1	3.8	6.0
Tony Chacher... Food 2 Food 2 • TONY CHACHERE'S CREOLE FOODS OF OPELOUSAS INC. Tony Chachere's Red Beans & Rice 7 Oz	46g	24.1	153	31.5	1.1	4.9	0.4	6.7

Old El Paso Cheesy Mexican Rice vs Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous 5.8 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • GENERAL MILLS SALES INC. Old El Paso Cheesy Mexican Rice	73g	100.0	353	78.9	2.9	2.1	1.3	6.5
Near East Wh... Food 2 Food 2 • PEPSICO INC. Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous 5.8 Ounce Paper Box	56g	64.0	366	67.9	2.8	8.7	4.4	13.9

Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup vs Wicked Kitchen Chicken And Shiitake Soy Yaki, 11 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Roni P... Food 1 Food 1 • PEPSICO INC. Pasta Roni Parmesan & Romano Cheese Pasta 2.32 Ounce Plastic Cup	66g	78.6	370	64.9	6.3	3.0	7.9	12.7
Wicked Kitch... Food 2 Food 2 • CONAGRA BRANDS INC Wicked Kitchen Chicken And Shiitake Soy Yaki, 11 Oz	290g	94.3	117	17.2	3.5	0.7	2.4	6.6

Pf Changs Chicken Fried Rice, 36 Oz vs Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Ch... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Chicken Fried Rice, 36 Oz	211g	74.9	133	19.0	1.4	0.9	3.3	6.2
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Instant Chicken Flavor 1.97 Ounce Cup	56g	77.2	338	72.4	2.4	2.0	2.0	9.0

Grain Based Products / Meals Comparisons