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.

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Pf Changs Pepper Beef, 44 Oz vs Rice A Roni Lower Sodium Chicken 6.9 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Pe... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Pepper Beef, 44 Oz	312g	37.4	90	8.0	4.2	1.9	2.9	7.1
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Lower Sodium Chicken 6.9 Ounce Paper Box	56g	77.3	333	72.7	1.4	2.2	1.2	9.7

Healthy Choice Simply Steamers Frozen Dinner, Chicken Fried Rice, 10 Ounce vs Pf Changs General Changs Chicken, 22 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Simply Steamers Frozen Dinner, Chicken Fried Rice, 10 Ounce	283g	70.8	106	14.1	2.8	1.4	2.1	7.4
Pf Changs Ge... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs General Changs Chicken, 22 Oz	312g	57.0	112	11.2	5.8	1.9	4.5	6.7

Sfs Minh Orange Chic Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn vs Near East Couscous Broccoli & Cheese Rice 5.4 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sfs Minh Ora... Food 1 Food 1 • 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
Near East Co... Food 2 Food 2 • 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

Tony Chachere's Jambalaya Mix 8 Oz. vs Healthy Choice Simply Steamers Frozen Dinner, Chicken Fried Rice, 10 Ounce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tony Chacher... Food 1 Food 1 • TONY CHACHERE'S CREOLE FOODS OF OPELOUSAS INC. Tony Chachere's Jambalaya Mix 8 Oz.	39g	21.7	135	29.0	0.8	1.0	0.5	3.2
Healthy Choi... Food 2 Food 2 • CONAGRA BRANDS INC Healthy Choice Simply Steamers Frozen Dinner, Chicken Fried Rice, 10 Ounce	283g	70.8	106	14.1	2.8	1.4	2.1	7.4

Tony Chachere's Gumbo Mix 8 Oz vs Pasta Roni Butter & Garlic 2.15 Ounce Plastic Cup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tony Chacher... Food 1 Food 1 • TONY CHACHERE'S CREOLE FOODS OF OPELOUSAS INC. Tony Chachere's Gumbo Mix 8 Oz	20g	5.6	68	14.7	0.7	0.6	0.2	1.7
Pasta Roni B... Food 2 Food 2 • PEPSICO INC. Pasta Roni Butter & Garlic 2.15 Ounce Plastic Cup	61g	77.5	359	69.2	3.6	3.6	5.9	10.9

Vegetable Egg Roll vs Rice A Roni Rice Pilaf 7.2 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Eg... Food 1 Food 1 • INTERNATIONAL FOOD SOLUTIONS, INC. Vegetable Egg Roll	85g	41.4	153	28.2	2.4	3.5	3.5	4.7
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Rice Pilaf 7.2 Ounce Paper Box	56g	78.2	339	73.2	1.8	1.8	0.9	10.7

Tony Chachere's Red Beans & Rice 7 Oz vs Sweet & Sour Chicken, 72 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tony Chacher... Food 1 Food 1 • 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
Sweet & Sour... Food 2 Food 2 • CONAGRA BRANDS INC Sweet & Sour Chicken, 72 Oz	284g	73.2	85	14.4	11.6	1.4	0.4	5.6

Vegetable Egg Roll vs Sfs Minh S/S Chicken Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Eg... Food 1 Food 1 • INTERNATIONAL FOOD SOLUTIONS, INC. Vegetable Egg Roll	85g	41.4	153	28.2	2.4	3.5	3.5	4.7
Sfs Minh S/S... Food 2 Food 2 • SCHWAN'S FOOD SERVICE INC Sfs Minh S/S Chicken Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn	112g	30.9	161	15.2	8.0	0.9	5.4	13.4

The Good Table Frzr To Plate Rice Sauce Sthwstrn vs Near East Whole Grain Blends Brown Rice Pilaf 6.17 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Good Tab... Food 1 Food 1 • 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
Near East Wh... Food 2 Food 2 • 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

Rice A Roni Chickenand Broccoli 4.9 Ounce Paper Box vs Near East Pearled Couscous Garlic & Herb 5 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Chickenand Broccoli 4.9 Ounce Paper Box	56g	75.0	331	71.6	2.8	3.1	1.0	10.2
Near East Pe... Food 2 Food 2 • PEPSICO INC. Near East Pearled Couscous Garlic & Herb 5 Ounce Paper Box	56g	72.8	351	72.6	2.5	5.5	2.4	13.9

Glazed Chicken, 76 Oz vs The Good Table Frzr To Plate Pasta Sauce Teriyaki

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glazed Chick... Food 1 Food 1 • CONAGRA BRANDS INC Glazed Chicken, 76 Oz	142g	11.7	77	5.6	0.7	1.4	1.8	10.6
The Good Tab... Food 2 Food 2 • GENERAL MILLS SALES INC. The Good Table Frzr To Plate Pasta Sauce Teriyaki	49g	63.1	306	67.4	18.4	2.0	2.0	6.1

Rice A Roni Country Cheddar 6.3 Ounce Paper Box vs Sfs Minh S/S Chicken Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice A Roni ... Food 1 Food 1 • PEPSICO INC. Rice A Roni Country Cheddar 6.3 Ounce Paper Box	56g	73.2	375	68.5	3.6	1.2	7.8	8.5
Sfs Minh S/S... Food 2 Food 2 • SCHWAN'S FOOD SERVICE INC Sfs Minh S/S Chicken Stir Fry Kit Net Wt 42.00 Lbs 12 Ct Cn	112g	30.9	161	15.2	8.0	0.9	5.4	13.4

The Good Table Frzr To Plate Rice Sauce Sthwstrn vs Near East Toasted Almond Rice Pilaf 6.6 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Good Tab... Food 1 Food 1 • 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
Near East To... Food 2 Food 2 • PEPSICO INC. Near East Toasted Almond Rice Pilaf 6.6 Ounce Paper Box	56g	74.0	357	71.4	1.8	3.6	5.4	8.9

Pf Changs Sweet Sriracha Chicken, 44 Oz vs Pf Changs Kung Pao Chicken, 22 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Changs Sw... Food 1 Food 1 • CONAGRA BRANDS INC Pf Changs Sweet Sriracha Chicken, 44 Oz	312g	51.2	106	10.6	8.0	2.2	3.2	8.3
Pf Changs Ku... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Kung Pao Chicken, 22 Oz	300g	27.6	70	5.7	3.3	1.0	2.7	6.0

Tony Chachere's Red Beans & Rice 7 Oz vs Old El Paso Cilantro Lime Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tony Chacher... Food 1 Food 1 • 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 ... Food 2 Food 2 • GENERAL MILLS SALES INC. Old El Paso Cilantro Lime Rice	49g	71.9	345	76.2	1.0	1.7	1.3	7.3

Near East Rice Pilaf Spanish Rice 6.75 Ounce Paper Box. vs Pf Changs Garlic Chicken Dinner, 22 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Near East Ri... Food 1 Food 1 • PEPSICO INC. Near East Rice Pilaf Spanish Rice 6.75 Ounce Paper Box.	70g	100.0	343	78.6	1.4	2.9	0.7	7.1
Pf Changs Ga... Food 2 Food 2 • CONAGRA BRANDS INC Pf Changs Garlic Chicken Dinner, 22 Oz	312g	90.3	125	16.4	3.9	1.6	3.2	7.1

Healthy Choice Cafe Steamers Sweet Spicy Orange Chicken, 9.5 Oz vs Wg Macaroni & Cheese Pouch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS INC Healthy Choice Cafe Steamers Sweet Spicy Orange Chicken, 9.5 Oz	269g	72.7	104	15.2	4.8	1.5	1.9	6.7
Wg Macaroni ... Food 2 Food 2 • EAST SIDE ENTREES Wg Macaroni & Cheese Pouch	170g	50.3	171	16.5	3.5	1.2	7.1	10.0

Pasta Roni Butter & Garlic 2.15 Ounce Plastic Cup vs Near East Whole Grain Blends Brown Rice Pilaf 6.17 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Roni B... Food 1 Food 1 • PEPSICO INC. Pasta Roni Butter & Garlic 2.15 Ounce Plastic Cup	61g	77.5	359	69.2	3.6	3.6	5.9	10.9
Near East Wh... Food 2 Food 2 • 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

Wicked Kitchen Chicken And Shiitake Soy Yaki, 11 Oz vs Rice A Roni Chicken & Mushroom 5.0 Ounce Paper Box.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wicked Kitch... Food 1 Food 1 • 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
Rice A Roni ... Food 2 Food 2 • PEPSICO INC. Rice A Roni Chicken & Mushroom 5.0 Ounce Paper Box.	56g	75.5	334	71.2	2.3	2.3	1.8	9.6

Rice A Roni Family Size Beef 13.6 Ounce Paper 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 Family Size Beef 13.6 Ounce Paper Box	56g	76.5	331	72.5	3.4	2.6	1.0	10.2
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

Grain Based Products / Meals Comparisons