What are Dairy/Egg Based Products / Meals food comparisons?

Dairy/Egg 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

Original, Carton, 16 Oz vs Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 30 Oz., 30 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original, Ca... Food 1 Food 1 • CONAGRA BRANDS Original, Carton, 16 Oz	2.0	54	2.2	—	—	—	10.9
Egg Beaters ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 30 Oz., 30 Oz	0.0	43	2.2	—	2.2	—	8.7

Round Scrambled Egg Patty vs Egg Beaters Real Egg Product, No Cholesterol, No Fat, Real Eggs, 16 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Round Scramb... Food 1 Food 1 • ECHO LAKE FOODS Round Scrambled Egg Patty	1.9	143	2.9	—	—	8.6	11.4
Egg Beaters ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Real Egg Product, No Cholesterol, No Fat, Real Eggs, 16 Oz.	2.0	54	2.2	—	—	—	10.9

Egg Beaters 100% Egg Whites Smartcups, Single Serving Egg Whites, 4 Oz. (4 Count), 16 Oz vs Egg Beaters Real Egg Product, No Cholesterol, No Fat, Real Eggs, 16 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters 100% Egg Whites Smartcups, Single Serving Egg Whites, 4 Oz. (4 Count), 16 Oz	0.0	45	0.9	—	0.9	—	9.8
Egg Beaters ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Real Egg Product, No Cholesterol, No Fat, Real Eggs, 16 Oz.	2.0	54	2.2	—	—	—	10.9

Egg Beaters 100% Egg Whites Smartcups, Single Serving Egg Whites, 4 Oz. (4 Count), 16 Oz vs Egg Beaters Florentine, 15 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters 100% Egg Whites Smartcups, Single Serving Egg Whites, 4 Oz. (4 Count), 16 Oz	0.0	45	0.9	—	0.9	—	9.8
Egg Beaters ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Florentine, 15 Oz	1.9	65	4.4	—	2.2	1.1	8.7

Egg Beaters Three Cheese Seasoned Eggs, 15 Oz vs Meal, Blueberry Yogurt Kit Ref Breakfast Break

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters Three Cheese Seasoned Eggs, 15 Oz	2.0	54	2.2	—	—	1.1	8.7
Meal, Bluebe... Food 2 Food 2 • EAST SIDE ENTREES Meal, Blueberry Yogurt Kit Ref Breakfast Break	100.0	99	20.6	13.5	0.4	1.2	1.6

Egg Beaters 100% Egg Whites Smartcups, Single Serving Egg Whites, 4 Oz. (4 Count), 16 Oz vs Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 30 Oz., 30 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters 100% Egg Whites Smartcups, Single Serving Egg Whites, 4 Oz. (4 Count), 16 Oz	0.0	45	0.9	—	0.9	—	9.8
Egg Beaters ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 30 Oz., 30 Oz	0.0	43	2.2	—	2.2	—	8.7

Egg Beaters Three Cheese Seasoned Eggs, 15 Oz vs Meal, Strawberry Yogurt Protein Plastic Cup Ref

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters Three Cheese Seasoned Eggs, 15 Oz	2.0	54	2.2	—	—	1.1	8.7
Meal, Strawb... Food 2 Food 2 • EAST SIDE ENTREES Meal, Strawberry Yogurt Protein Plastic Cup Ref	100.0	99	20.6	13.5	0.4	1.2	1.6

2 X6 Breakfast Pizzazz Whole Grain Sausage, 2.44 Oz, Cn vs Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 15 Oz., 15 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2 X6 Breakfa... Food 1 Food 1 • CONAGRA BRANDS, INC 2 X6 Breakfast Pizzazz Whole Grain Sausage, 2.44 Oz, Cn	27.0	232	21.7	2.9	1.4	10.1	11.6
Egg Beaters ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 15 Oz., 15 Oz	0.0	43	2.2	—	2.2	—	8.7

2 X6 Breakfast Pizzazz Whole Grain Sausage, 2.44 Oz, Cn vs Egg Beaters Original Smartcups, Single Serving Real Egg Product, 4 Oz. (4 Count), 16 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2 X6 Breakfa... Food 1 Food 1 • CONAGRA BRANDS, INC 2 X6 Breakfast Pizzazz Whole Grain Sausage, 2.44 Oz, Cn	27.0	232	21.7	2.9	1.4	10.1	11.6
Egg Beaters ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Original Smartcups, Single Serving Real Egg Product, 4 Oz. (4 Count), 16 Oz	2.0	54	1.8	—	0.9	—	9.8

Egg Beaters Florentine, 15 Oz vs Egg Beaters Original Smartcups, Single Serving Real Egg Product, 4 Oz. (4 Count), 16 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters Florentine, 15 Oz	1.9	65	4.4	—	2.2	1.1	8.7
Egg Beaters ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Original Smartcups, Single Serving Real Egg Product, 4 Oz. (4 Count), 16 Oz	2.0	54	1.8	—	0.9	—	9.8

Egg Beaters Florentine, 15 Oz vs Original, Carton, 2 Lb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters Florentine, 15 Oz	1.9	65	4.4	—	2.2	1.1	8.7
Original, Ca... Food 2 Food 2 • CONAGRA BRANDS Original, Carton, 2 Lb	2.0	54	2.2	—	—	—	10.9

Round Scrambled Egg Patty vs Egg Beaters Liquid Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Round Scramb... Food 1 Food 1 • ECHO LAKE FOODS Round Scrambled Egg Patty	1.9	143	2.9	—	—	8.6	11.4
Egg Beaters ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Liquid Eggs	2.0	54	2.2	—	—	—	10.9

Egg Beaters 100% Egg Whites Smartcups, Single Serving Egg Whites, 4 Oz. (4 Count), 16 Oz vs Meal, Strawberry Yogurt Protein Plastic Cup Ref

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters 100% Egg Whites Smartcups, Single Serving Egg Whites, 4 Oz. (4 Count), 16 Oz	0.0	45	0.9	—	0.9	—	9.8
Meal, Strawb... Food 2 Food 2 • EAST SIDE ENTREES Meal, Strawberry Yogurt Protein Plastic Cup Ref	100.0	99	20.6	13.5	0.4	1.2	1.6

Meal, Blueberry Yogurt Kit Ref Breakfast Break vs Original, Carton, 16 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meal, Bluebe... Food 1 Food 1 • EAST SIDE ENTREES Meal, Blueberry Yogurt Kit Ref Breakfast Break	100.0	99	20.6	13.5	0.4	1.2	1.6
Original, Ca... Food 2 Food 2 • CONAGRA BRANDS Original, Carton, 16 Oz	2.0	54	2.2	—	—	—	10.9

Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 15 Oz., 15 Oz vs Original, Carton, 2 Lb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 15 Oz., 15 Oz	0.0	43	2.2	—	2.2	—	8.7
Original, Ca... Food 2 Food 2 • CONAGRA BRANDS Original, Carton, 2 Lb	2.0	54	2.2	—	—	—	10.9

Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 30 Oz., 30 Oz vs Egg Beaters Original Smartcups, Single Serving Real Egg Product, 4 Oz. (4 Count), 16 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 30 Oz., 30 Oz	0.0	43	2.2	—	2.2	—	8.7
Egg Beaters ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Original Smartcups, Single Serving Real Egg Product, 4 Oz. (4 Count), 16 Oz	2.0	54	1.8	—	0.9	—	9.8

Egg Beaters Real Egg Product, No Cholesterol, No Fat, Real Eggs, 16 Oz. vs Egg Beaters Three Cheese Seasoned Eggs, 15 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters Real Egg Product, No Cholesterol, No Fat, Real Eggs, 16 Oz.	2.0	54	2.2	—	—	—	10.9
Egg Beaters ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Three Cheese Seasoned Eggs, 15 Oz	2.0	54	2.2	—	—	1.1	8.7

Meal, Blueberry Yogurt Kit Ref Breakfast Break vs Egg Beaters Florentine, 15 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meal, Bluebe... Food 1 Food 1 • EAST SIDE ENTREES Meal, Blueberry Yogurt Kit Ref Breakfast Break	100.0	99	20.6	13.5	0.4	1.2	1.6
Egg Beaters ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Florentine, 15 Oz	1.9	65	4.4	—	2.2	1.1	8.7

Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 15 Oz., 15 Oz vs Meal, Strawberry Yogurt Protein Plastic Cup Ref

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 15 Oz., 15 Oz	0.0	43	2.2	—	2.2	—	8.7
Meal, Strawb... Food 2 Food 2 • EAST SIDE ENTREES Meal, Strawberry Yogurt Protein Plastic Cup Ref	100.0	99	20.6	13.5	0.4	1.2	1.6

Meal, Strawberry Yogurt Protein Plastic Cup Ref vs Original, Carton, 16 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meal, Strawb... Food 1 Food 1 • EAST SIDE ENTREES Meal, Strawberry Yogurt Protein Plastic Cup Ref	100.0	99	20.6	13.5	0.4	1.2	1.6
Original, Ca... Food 2 Food 2 • CONAGRA BRANDS Original, Carton, 16 Oz	2.0	54	2.2	—	—	—	10.9

Dairy/Egg Based Products / Meals Comparisons For Diabetics