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Other Grains & Seeds Comparisons

For Diabetics

Semolina vs Roasted Buckwheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Semolina Food 1 Food 1 • LOBSTER POTNERS II Semolina	42g	51.0	310	64.3	—	2.4	—	9.5
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

Lunds & Byerlys, Organic Ground Quinoa vs Inharvest, Tri Color Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lunds & Byer... Food 1 Food 1 • LUNDS INC Lunds & Byerlys, Organic Ground Quinoa	42g	52.0	381	71.4	—	7.1	6.0	14.3
Inharvest, T... Food 2 Food 2 • INHARVEST INC. Inharvest, Tri Color Quinoa	45g	56.1	378	71.1	6.7	6.7	3.3	13.3

Verde Quinoa Bowl, Verde vs Inka Crops, Seeds & Nuts, Roasted Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Verde Quinoa... Food 1 Food 1 • H E BUTT GROCERY COMPANY Verde Quinoa Bowl	224g	53.2	116	13.8	1.8	1.8	5.4	3.1
Inka Crops, ... Food 2 Food 2 • INKA CROPS S.A. Inka Crops, Seeds & Nuts, Roasted Corn	28g	24.9	464	71.4	—	25.0	17.9	7.1

Whole Grain Quinoa vs Traditional Organic Quinoa, Traditional

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • TARGET STORES Whole Grain Quinoa	227g	100.0	172	29.5	—	3.1	4.4	6.2
Traditional ... Food 2 Food 2 • QUINOA CORPORATION Traditional Organic Quinoa	45g	50.2	378	64.4	—	6.7	5.6	13.3

Cracked Freekeh vs 100% Whole Grain Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cracked Freekeh Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Cracked Freekeh	40g	42.1	325	65.0	2.5	10.0	2.5	20.0
100% Whole G... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION 100% Whole Grain Quinoa	43g	48.2	372	65.1	—	7.0	5.8	14.0

Red Quinoa vs Sundried Tomato Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Quinoa Food 1 Food 1 • TRUROOTS Red Quinoa	47g	50.3	383	68.1	6.4	12.8	7.5	10.6
Sundried Tom... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Sundried Tomato Quinoa	210g	48.7	167	14.8	2.4	2.9	10.5	3.8

Porcini Mushroom Cooks Like Risotto, Porcini Mushroom vs Bulgar Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Porcini Mush... Food 1 Food 1 • VIGO IMPORTING COMPANY Porcini Mushroom Cooks Like Risotto	50g	62.0	340	70.0	2.0	6.0	2.0	14.0
Bulgar Wheat Food 2 Food 2 • FINEST FOOD DISTRIBUTING CO. Bulgar Wheat	42g	57.0	357	81.0	—	11.9	1.6	7.1

Village Harvest, Premium Whole Grain Quinoa vs Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Village Harv... Food 1 Food 1 • OTIS MCALLISTER INC. Village Harvest, Premium Whole Grain Quinoa	43g	46.2	372	62.8	—	7.0	5.8	14.0
Quinoa Food 2 Food 2 • GOYA FOODS, INC. Quinoa	45g	50.2	378	64.4	4.4	6.7	5.6	13.3

Premium Whole Chia Seeds vs Bulgar Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Premium Whole Chia Seeds	26g	1.8	500	38.5	—	34.6	30.8	23.1
Bulgar Wheat Food 2 Food 2 • FRESH & EASY Bulgar Wheat	50g	56.5	340	76.0	—	18.0	1.0	12.0

Bob's Red Mill, Golden Flaxseed Meal vs Quinoa Instant Powder

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bob's Red Mi... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, Golden Flaxseed Meal	13g	1.8	462	38.5	—	30.8	26.9	23.1
Quinoa Insta... Food 2 Food 2 • GOYA FOODS, INC. Quinoa Instant Powder	20g	25.0	400	70.0	5.0	5.0	5.0	15.0

A Mighty Whole Grain Golden Quinoa, Golden vs Inca's Food, Peeled Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
A Mighty Who... Food 1 Food 1 • MOZIAN & ASSOCIATES, INC. A Mighty Whole Grain Golden Quinoa, Golden	45g	52.1	378	71.1	4.4	11.1	5.6	13.3
Inca's Food,... Food 2 Food 2 • PERUVIAN IMPORT COMPANY Inca's Food, Peeled Wheat	42g	60.6	369	75.3	—	2.4	2.4	9.4

Milled Brown Flax Seeds vs Organic Flax Seed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milled Brown... Food 1 Food 1 • HARRIS-TEETER INC. Milled Brown Flax Seeds	30g	5.4	567	33.3	3.3	23.3	40.0	20.0
Organic Flax... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Organic Flax Seed	20g	1.8	450	35.0	—	30.0	40.0	20.0

Red Quinoa, Red vs Organic Premium Whole Grain Red Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Quinoa Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Red Quinoa	45g	52.2	378	68.9	6.7	8.9	4.4	13.3
Organic Prem... Food 2 Food 2 • GREENFIELD PRODUCTS LLC Organic Premium Whole Grain Red Quinoa	47g	50.3	383	68.1	—	12.8	7.5	10.6

Whole Grain Golden Bulgur vs Chia Milled Seeds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Golden Bulgur	43g	50.7	349	72.1	—	11.6	1.2	11.6
Chia Milled ... Food 2 Food 2 • DOLE PACKAGED FOODS, LLC Chia Milled Seeds	30g	5.6	500	43.3	—	33.3	30.0	16.7

Tapioca Pearl vs 100% Whole Grain White Quinoa, White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tapioca Pearl Food 1 Food 1 • GOLDEN COUNTRY ORIENTAL FOOD Tapioca Pearl	30g	51.7	367	90.0	—	3.3	—	3.3
100% Whole G... Food 2 Food 2 • SUPERVALU, INC. 100% Whole Grain White Quinoa, White	43g	52.0	372	69.8	4.7	7.0	5.8	14.0

Organic Tricolor Quinoa vs Roasted Buckwheat

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
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

Woodstock, Organic Flax Seeds vs Chia Seed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Woodstock, O... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Woodstock, Organic Flax Seeds	28g	3.6	500	35.7	—	28.6	35.7	17.9
Chia Seed Food 2 Food 2 • HY-VEE, INC. Chia Seed	12g	0.0	500	33.3	—	33.3	29.2	16.7

Organic Whole Black Chia Seed vs Bean & Lentil Blend Sprouted Mung Beans, Sprouted Green Lentils & Sprouted Adzuki Beans, Bean & Lentil Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • WAL-MART STORES, INC. Organic Whole Black Chia Seed	12g	1.9	500	41.7	—	33.3	29.2	16.7
Bean & Lenti... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Bean & Lentil Blend Sprouted Mung Beans, Sprouted Green Lentils & Sprouted Adzuki Beans	33g	32.5	364	63.6	3.0	12.1	1.5	21.2

Organic Whole Grain Buckwheat, Whole Grain vs Vanilla Plant Protein Superfood Smoothie, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Buckwheat, Whole Grain	45g	60.2	356	73.3	—	4.4	2.2	13.3
Vanilla Plan... Food 2 Food 2 • NUTIVA, INC. Vanilla Plant Protein Superfood Smoothie	31g	2.0	355	9.7	6.5	6.5	8.1	—

Organic Finely Ground Flaxseed vs Tri Color Quinoa Blend, Tri Color

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Fine... Food 1 Food 1 • BARLEAN'S ORGANIC OILS LLC Organic Finely Ground Flaxseed	14g	5.6	429	50.0	—	28.6	10.7	28.6
Tri Color Qu... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Tri Color Quinoa Blend	45g	50.2	378	64.4	4.4	6.7	5.6	13.3

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