What are Breads & Buns food comparisons?

Breads & Buns 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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Whole Grain Bread vs Seeded Large Hamburger Buns, Seeded

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • THE GLUTEN FREE FOOD GROUP LLC Whole Grain Bread	61.0	279	55.9	5.9	10.3	4.4	4.4
Seeded Large... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Seeded Large Hamburger Buns, Seeded	62.4	292	50.8	7.7	1.5	4.6	9.2

Bread vs Hamburger Buns

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Food 1 Food 1 • CUSANO'S ITALIAN BAKERY Bread	25.5	269	50.0	7.7	—	3.9	7.7
Hamburger Buns Food 2 Food 2 • FLOWERS FOODS, INC. Hamburger Buns	78.3	296	57.8	8.5	1.4	2.8	8.5

10 Grains & Seeds Organic English Muffins, 10 Grains & Seeds vs 7 Grain Honey Enriched Bread 1/2 Loaf, 7 Grain Honey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
10 Grains & ... Food 1 Food 1 • BIMBO BAKERIES USA, INC. 10 Grains & Seeds Organic English Muffins, 10 Grains & Seeds	56.6	246	47.7	9.2	3.1	1.5	10.8
7 Grain Hone... Food 2 Food 2 • MEIJER, INC. 7 Grain Honey Enriched Bread 1/2 Loaf, 7 Grain Honey	25.5	269	53.9	3.9	3.8	3.9	7.7

Cornbread vs Rye Bread

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cornbread Food 1 Food 1 • LISA PRODUCE Cornbread	72.7	282	48.7	21.8	1.3	4.6	5.1
Rye Bread Food 2 Food 2 • MAPLEHURST BAKERIES, LLC Rye Bread	29.3	250	47.2	2.8	5.6	4.2	8.3

Hearty Homestyle Honey Grain'n Oat Bread, Hearty Homestyle Honey vs The Real Bread Company, Ezekiel Bread

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hearty Homes... Food 1 Food 1 • PAN-O-GOLD BAKING CO. Hearty Homestyle Honey Grain'n Oat Bread, Hearty Homestyle Honey	33.2	294	52.9	8.8	2.9	4.4	8.8
The Real Bre... Food 2 Food 2 • SEATTLE SEASONINGS The Real Bread Company, Ezekiel Bread	34.8	311	48.9	11.1	8.9	7.8	11.1

Potato Hot Dog Rolls vs The Original Bakery Bread, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Hot D... Food 1 Food 1 • WEIS MARKETS, INC. Potato Hot Dog Rolls	56.6	281	52.6	7.0	1.8	3.5	8.8
The Original... Food 2 Food 2 • BIMBO BAKERIES USA, INC. The Original Bakery Bread, Original	37.2	289	52.6	5.3	2.6	4.0	7.9

Hannaford, Cinnamon Raisin Swirl Bread vs Flour Soft Taco Large Tortillas, Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hannaford, C... Food 1 Food 1 • HANNAFORD BROS. CO. Hannaford, Cinnamon Raisin Swirl Bread	25.5	250	50.0	14.3	3.6	3.6	7.1
Flour Soft T... Food 2 Food 2 • OLE MEXICAN FOODS, INC. Flour Soft Taco Large Tortillas, Flour	42.8	311	51.1	2.2	2.2	8.9	6.7

Sweet & Buttery Bread, Sweet & Buttery vs Wild Yeast Sourdough, Wild Yeast

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet & Butt... Food 1 Food 1 • NATGOOD OPERATION LLC Sweet & Buttery Bread, Sweet & Buttery	7.6	214	28.6	3.6	14.3	12.5	17.9
Wild Yeast S... Food 2 Food 2 • BLUE CHIP GAMES, INC. Wild Yeast Sourdough, Wild Yeast	31.5	230	46.0	—	2.7	2.7	5.4

7 Sprouted Raisin Wheat Wholegrain Bread, 7 Sprouted Raisin Wheat vs Sesame Bread Stix, Sesame

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
7 Sprouted R... Food 1 Food 1 • T. MARZETTI COMPANY 7 Sprouted Raisin Wheat Wholegrain Bread, 7 Sprouted Raisin Wheat	27.1	250	47.2	5.6	8.3	2.8	13.9
Sesame Bread... Food 2 Food 2 • MISTER E LIQUID LLC Sesame Bread Stix, Sesame	22.8	435	56.5	—	4.3	17.4	13.0

Twist Rolls vs Sesame Sprouted Grain Burger Buns, Sesame

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Twist Rolls Food 1 Food 1 • AL COHEN'S RYE BREAD BAKERY INC. Twist Rolls	88.0	261	51.1	6.5	2.2	3.3	8.7
Sesame Sprou... Food 2 Food 2 • FOOD FOR LIFE BAKING CO INC Sesame Sprouted Grain Burger Buns, Sesame	27.2	237	44.7	2.6	7.9	2.6	13.2

Sliced Sourdough Rye Boule vs The Brioche Rolls With Milk Chocolate Chips, Milk Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sliced Sourd... Food 1 Food 1 • WAL-MART STORES, INC. Sliced Sourdough Rye Boule	33.3	250	50.0	2.8	2.8	2.8	8.3
The Brioche ... Food 2 Food 2 • BAKERLY LLC The Brioche Rolls With Milk Chocolate Chips, Milk Chocolate	32.7	371	51.4	17.1	2.9	12.9	8.6

Pumpkin Bread, Pumpkin vs Sprouted Whole Grains Dinner Rolls, Sprouted Whole Grains

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Brea... Food 1 Food 1 • TARGET STORES Pumpkin Bread, Pumpkin	69.4	359	47.4	26.9	1.3	16.7	5.1
Sprouted Who... Food 2 Food 2 • T. MARZETTI COMPANY Sprouted Whole Grains Dinner Rolls, Sprouted Whole Grains	32.8	279	48.8	4.7	9.3	5.8	14.0

White Bread, White vs Hawaiian Premium Bagels, Hawaiian

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Bread,... Food 1 Food 1 • SAFEWAY, INC. White Bread, White	51.0	250	48.2	3.6	1.8	2.7	7.1
Hawaiian Pre... Food 2 Food 2 • UNITED STATES BAKERY Hawaiian Premium Bagels, Hawaiian	84.2	259	51.8	10.6	1.2	2.4	8.2

Butter Wheat Bread, Butter Wheat vs Asiago Bagels, Asiago

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter Wheat... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Butter Wheat Bread, Butter Wheat	45.0	250	48.1	3.9	3.8	1.9	9.6
Asiago Bagel... Food 2 Food 2 • EINSTEIN NOAH RESTAURANT GROUP, INC. Asiago Bagels, Asiago	100.0	282	50.9	5.5	3.6	3.2	12.7

Oasis, Premium Sweet Dark Round Prairie Bread vs Kim & Jake's, Buns Seeded, Millet Poppy Chia, Millet Poppy Chia

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oasis, Premi... Food 1 Food 1 • HEALTHBREADS, INC. Oasis, Premium Sweet Dark Round Prairie Bread	45.0	279	58.1	9.3	4.7	1.2	9.3
Kim & Jake's... Food 2 Food 2 • KIM AND JAKE'S CAKES Kim & Jake's, Buns Seeded, Millet Poppy Chia, Millet Poppy Chia	60.6	240	35.0	—	4.0	10.0	4.0

Black Russian Bread vs Homestyle Gluten Free Original Bread, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Russia... Food 1 Food 1 • BLUE CHIP GAMES, INC. Black Russian Bread	33.4	248	47.5	5.0	5.0	5.0	5.0
Homestyle Gl... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Homestyle Gluten Free Original Bread, Original	37.5	270	54.1	10.8	2.7	5.4	2.7

La Brea Bakery, Roasted Naan, Authentic Flatbreads, Garlic, Garlic vs Organic Honey Sweet Whole Wheat Bread, Honey Sweet Whole Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
La Brea Bake... Food 1 Food 1 • ARYZTA, LLC La Brea Bakery, Roasted Naan, Authentic Flatbreads, Garlic, Garlic	83.9	271	47.9	3.1	3.1	4.2	9.4
Organic Hone... Food 2 Food 2 • RUDI'S Organic Honey Sweet Whole Wheat Bread, Honey Sweet Whole Wheat	35.1	262	50.0	7.1	7.1	2.4	11.9

Corn Dusted Kaiser Hamburger Buns, Corn Dusted Kaiser vs Spice Bun

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Dusted ... Food 1 Food 1 • MEIJER, INC. Corn Dusted Kaiser Hamburger Buns, Corn Dusted Kaiser	64.7	273	51.5	6.1	1.5	3.8	7.6
Spice Bun Food 2 Food 2 • GOLDEN KRUST CARIBBEAN BAKERY Spice Bun	50.9	250	48.2	19.6	1.8	6.3	5.4

Plan Bagels, Plain vs Mermaid Bread

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plan Bagels,... Food 1 Food 1 • ENER-G FOODS INC Plan Bagels, Plain	68.4	273	38.4	6.1	3.0	14.1	1.0
Mermaid Bread Food 2 Food 2 • BAKEHOUSE BREAD COMPANY Mermaid Bread	50.1	368	45.6	26.3	—	17.5	5.3

White Enriched Slider Rolls, White vs Cinnamon Swirl Bread, Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Enrich... Food 1 Food 1 • BIG Y FOODS, INC. White Enriched Slider Rolls, White	35.1	286	54.3	5.7	2.9	4.3	8.6
Cinnamon Swi... Food 2 Food 2 • PERFECTION BAKERIES, INC. Cinnamon Swirl Bread, Cinnamon	25.5	286	50.0	14.3	3.6	3.6	7.1

Breads & Buns Comparisons For Diabetics