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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Golden Flax Meal vs Cooked Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Flax ... Food 1 Food 1 • THE KING ARTHUR FLOUR COMPANY, INC. Golden Flax Meal	14g	1.8	500	35.7	—	28.6	35.7	21.4
Cooked Quinoa Food 2 Food 2 • WORLD VARIETY PRODUCE, INC. Cooked Quinoa	140g	57.4	129	22.9	0.7	2.1	2.1	4.3

Red 100% Whole Grain Quinoa, Red vs Bulgur & Quinoa Mixture Of Durum Wheat And Quinoa, Bulgur & Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red 100% Who... Food 1 Food 1 • THE KROGER CO. Red 100% Whole Grain Quinoa	45g	54.0	356	68.9	22.2	6.7	5.6	13.3
Bulgur & Qui... Food 2 Food 2 • MEIJER, INC. Bulgur & Quinoa Mixture Of Durum Wheat And Quinoa	77g	83.4	338	64.9	—	9.1	2.6	13.0

Organic Sprouted Quinoa vs Streit's, Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Spro... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Organic Sprouted Quinoa	51g	67.5	412	74.5	7.8	5.9	7.8	11.8
Streit's, Qu... Food 2 Food 2 • ARON STREIT INC. Streit's, Quinoa	75g	99.6	509	85.2	4.0	14.7	9.2	22.1

Cold Milled Ground Flaxseeds vs Organic Whole Grain Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cold Milled ... Food 1 Food 1 • CVS PHARMACY, INC. Cold Milled Ground Flaxseeds	14g	1.8	500	35.7	—	28.6	35.7	21.4
Organic Whol... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Organic Whole Grain Quinoa	43g	50.2	360	67.4	—	7.0	5.8	12.8

White Quinoa vs O Organics, Organic Rice & Lentil Medley

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Quinoa Food 1 Food 1 • TADIN HERB & TEA CO. White Quinoa	44g	50.0	386	65.9	4.6	6.8	8.0	13.6
O Organics, ... Food 2 Food 2 • GLENCOURT INC. O Organics, Organic Rice & Lentil Medley	50g	64.4	340	72.0	2.0	6.0	3.0	10.0

Organic Tricolor Quinoa vs Kroger, Pearled Barley

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Tric... Food 1 Food 1 • I WAS THINKING Organic Tricolor Quinoa	43g	48.2	372	65.1	—	7.0	5.8	14.0
Kroger, Pear... Food 2 Food 2 • THE KROGER CO. Kroger, Pearled Barley	45g	54.9	311	77.8	2.2	15.6	1.1	8.9

Organic Whole Flax Seeds vs Mediterranean Style Quinoa Spinach, Cherry Tomatoes & Red Quinoa, Mediterranean Style Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Organic Whole Flax Seeds	14g	0.0	500	28.6	—	28.6	40.0	21.4
Mediterranea... Food 2 Food 2 • WAL-MART STORES, INC. Mediterranean Style Quinoa Spinach, Cherry Tomatoes & Red Quinoa	138g	35.2	145	15.2	0.7	2.2	7.3	5.1

Heartland, Bulgur Wheat vs Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Heartland, B... Food 1 Food 1 • MCKEE FOODS CORPORATION Heartland, Bulgur Wheat	40g	48.7	350	75.0	—	12.5	1.3	12.5
Quinoa Food 2 Food 2 • BRANDLESS, INC Quinoa	43g	48.2	372	65.1	—	7.0	5.8	14.0

Southwest Style Quinoa, Southwest Style vs Tri Color Quinoa, Tri Color

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest St... Food 1 Food 1 • WAL-MART STORES, INC. Southwest Style Quinoa	142g	35.5	127	16.2	1.4	3.5	5.6	3.5
Tri Color Qu... Food 2 Food 2 • FRESHLY ORGANIC LLC Tri Color Quinoa	43g	46.3	395	67.4	—	11.6	5.8	14.0

Black Chia Seeds, Black vs Farro With Mushrooms

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Chia S... Food 1 Food 1 • TARGET STORES Black Chia Seeds	36g	5.6	472	41.7	—	33.3	30.6	16.7
Farro With M... Food 2 Food 2 • COAST TO COAST PRODUCE Farro With Mushrooms	50g	43.0	260	52.0	2.0	8.0	2.0	10.0

Milled Flax Seeds vs American, Flax Seeds Brown

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milled Flax ... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Milled Flax Seeds	14g	0.0	500	28.6	—	28.6	42.9	—
American, Fl... Food 2 Food 2 • REESE ORCHARDS American, Flax Seeds Brown	28g	0.0	379	21.4	—	21.4	28.6	14.3

Pearl Barley vs Quinoa Black Bean

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pearl Barley Food 1 Food 1 • NASH FINCH COMPANY Pearl Barley	55g	66.6	345	78.2	—	16.4	0.9	9.1
Quinoa Black... Food 2 Food 2 • AMERICAN ROLAND FOOD LLC Quinoa Black Bean	45g	46.1	356	60.0	2.2	6.7	7.8	13.3

White & Red Quinoa vs Premium Ground Chia

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White & Red ... Food 1 Food 1 • RIVIANA FOODS INC. White & Red Quinoa	125g	53.4	128	27.2	—	5.6	1.6	4.8
Premium Grou... Food 2 Food 2 • SALBA SMART NATURAL PRODUCTS, LLC Premium Ground Chia	15g	1.8	467	40.0	—	33.3	33.3	20.0

Raw & Hulled Organic Hemp Seed vs Roasted Buckwheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw & Hulled... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Raw & Hulled Organic Hemp Seed	30g	1.7	600	6.7	—	3.3	50.0	33.3
Roasted Buck... Food 2 Food 2 • KRADJIAN IMPORTING CO., INC. Roasted Buckwheat	45g	54.6	356	71.1	2.2	8.9	2.2	11.1

Tricolor Quinoa, Tricolor vs Red Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tricolor Quinoa Food 1 Food 1 • HARRIS-TEETER INC. Tricolor Quinoa	45g	50.2	378	64.4	4.4	6.7	5.6	13.3
Red Quinoa Food 2 Food 2 • TOPCO ASSOCIATES, INC. Red Quinoa	45g	50.2	378	64.4	—	6.7	5.6	13.3

Organic White Blanc Quinoa vs Farro Perlato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whit... Food 1 Food 1 • UNITED PACIFIC COMPANY INC. Organic White Blanc Quinoa	45g	53.7	376	68.9	—	7.1	5.6	13.3
Farro Perlato Food 2 Food 2 • OTIS MCALLISTER INC. Farro Perlato	50g	62.4	360	74.0	—	10.0	3.0	10.0

Trilogy Whole Seeds Flax, Chia & Hemp, Trilogy vs Ancient Grains Farro Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Trilogy Whol... Food 1 Food 1 • BADIA SPICES INC. Trilogy Whole Seeds Flax, Chia & Hemp	18g	1.8	500	27.8	—	22.2	38.9	22.2
Ancient Grai... Food 2 Food 2 • THE KROGER CO. Ancient Grains Farro Wheat	45g	52.5	311	66.7	—	6.7	—	13.3

White And Red Quinoa Blend, White And Red vs Mediterranean Style Quinoa Spinach, Cherry Tomatoes & Red Quinoa, Mediterranean Style Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White And Re... Food 1 Food 1 • RALEY'S White And Red Quinoa Blend	140g	62.9	150	25.7	2.1	2.9	2.5	5.7
Mediterranea... Food 2 Food 2 • WAL-MART STORES, INC. Mediterranean Style Quinoa Spinach, Cherry Tomatoes & Red Quinoa	138g	35.2	145	15.2	0.7	2.2	7.3	5.1

Organic Spanish Style Ancient Grains Blend vs High Fiber Wheat Bran

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Span... Food 1 Food 1 • QUINOA CORPORATION Organic Spanish Style Ancient Grains Blend	54g	63.6	370	70.4	5.6	9.3	6.5	13.0
High Fiber W... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. High Fiber Wheat Bran	15g	7.8	333	66.7	—	40.0	—	13.3

Tri Color Quinoa vs Flax Seed Milled Brown

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tri Color Qu... Food 1 Food 1 • HODGSON MILL INC Tri Color Quinoa	46g	54.0	391	67.4	6.5	6.5	6.5	13.0
Flax Seed Mi... Food 2 Food 2 • RALEY'S Flax Seed Milled Brown	15g	0.0	533	26.7	—	26.7	40.0	20.0

Other Grains & Seeds Comparisons