What are Gut Gremlin food comparisons?

Gut Gremlin 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

Coconut Cashew Flavor Protein Bar, Coconut Cashew vs Cookie Crunch 'N Fudge Vanilla Frozen Dairy Dessert; Fudge Swirls; Chocolaty Fudge Bunnies; Chocolate Cookie Pieces Load'd Sundaes, Cookie Crunch 'N Fudge

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Cash... Food 1 Food 1 • QUEST NUTRITION, LLC Coconut Cashew Flavor Protein Bar	60g	14.7	317	38.3	1.7	25.0	11.7	33.3
Cookie Crunc... Food 2 Food 2 • WELLS ENTERPRISES, INC. Cookie Crunch 'N Fudge Vanilla Frozen Dairy Dessert; Fudge Swirls; Chocolaty Fudge Bunnies; Chocolate Cookie Pieces Load'd Sundaes	180g	74.5	294	40.6	33.3	2.2	13.9	3.9

Raspberry Filled Powdered Donuts, Raspberry Filled vs Chocolate Protein Shake, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Fi... Food 1 Food 1 • UNITED STATES BAKERY Raspberry Filled Powdered Donuts	64g	65.9	375	54.7	31.3	1.6	15.6	3.1
Chocolate Pr... Food 2 Food 2 • LABRADA BODYBUILDING NUTRITION, INC. Chocolate Protein Shake	250g	2.0	56	1.6	—	1.2	1.8	8.0

Chocolate Indulgence Flavor Mousse Snacks, Chocolate Indulgence vs White Bttrcrm/Mlti Spray Cupcakes, White Bttrcrm/Mlti

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate In... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Chocolate Indulgence Flavor Mousse Snacks	63g	11.8	95	11.1	—	1.6	4.8	3.2
White Bttrcr... Food 2 Food 2 • JERRY'S ENTERPRISES INC. White Bttrcrm/Mlti Spray Cupcakes	57g	55.6	365	50.4	40.0	0.4	17.4	3.5

Turmeric With Chai Nutritious Plant Based Milk + Superfoods, Turmeric With Chai vs Lasagna Italiano With Seasoned Meat Sauce, Tomato Sauce And Real Low Fat Ricotta Cheese, Lasagna Italiano

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turmeric Wit... Food 1 Food 1 • RIPPLE FOODS Turmeric With Chai Nutritious Plant Based Milk + Superfoods	240g	12.0	46	2.9	2.5	0.4	1.9	3.3
Lasagna Ital... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION Lasagna Italiano With Seasoned Meat Sauce, Tomato Sauce And Real Low Fat Ricotta Cheese	297g	72.8	114	13.8	3.0	1.3	3.7	6.7

Ice Cream, Strawberry Cheesecake vs Cooked & Peeled Cocktail Shrimp

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ice Cream, S... Food 1 Food 1 • FOOD TOWN STORES INC. Ice Cream, Strawberry Cheesecake	89g	52.9	236	30.3	23.6	—	11.2	2.3
Cooked & Pee... Food 2 Food 2 • AQUA STAR, INC. Cooked & Peeled Cocktail Shrimp	113g	13.8	80	7.1	7.1	—	0.4	11.5

Gourmet Beef Franks, Gourmet Beef vs Vanilla Bean Ice Cream Sandwiched Between Chocolate Chip Cookies, Vanilla Bean

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Beef... Food 1 Food 1 • HOME MARKET FOODS, INC. Gourmet Beef Franks	76g	2.5	303	1.3	—	—	26.3	11.8
Vanilla Bean... Food 2 Food 2 • THREE TWINS ORGANIC INC. Vanilla Bean Ice Cream Sandwiched Between Chocolate Chip Cookies	90g	65.7	322	37.8	26.7	—	17.8	3.3

Glazed Lemon Flavored Pie, Glazed Lemon vs Roasted Turkey With Garlic Mashed Cauliflower, Roasted Turkey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glazed Lemon... Food 1 Food 1 • TASTY BAKING COMPANY Glazed Lemon Flavored Pie	128g	100.0	367	54.7	22.7	2.3	15.6	2.3
Roasted Turk... Food 2 Food 2 • ATKINS NUTRITIONALS, INC. Roasted Turkey With Garlic Mashed Cauliflower	255g	4.5	118	3.9	1.2	1.6	7.5	9.0

Light Dill! Veggie Dip vs Egg White Protein 20 G Protein Powder, Creamy Vanilla, Creamy Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Dill! ... Food 1 Food 1 • T. MARZETTI COMPANY Light Dill! Veggie Dip	32g	24.3	188	12.5	6.3	—	15.6	3.1
Egg White Pr... Food 2 Food 2 • NOW HEALTH GROUP INC. Egg White Protein 20 G Protein Powder, Creamy Vanilla, Creamy Vanilla	28g	5.1	357	10.7	—	—	—	71.4

Fudge Low Fat Ice Cream Bars, Fudge vs Plain Bagels, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fudge Low Fa... Food 1 Food 1 • THE KROGER CO. Fudge Low Fat Ice Cream Bars	128g	15.4	94	14.1	6.3	6.2	2.0	7.8
Plain Bagels Food 2 Food 2 • SPRING SOLA LLC Plain Bagels	85g	17.5	259	30.6	1.2	21.2	16.5	21.2

Unsweetened Original Organic Almondmilk, Unsweetened Original vs Premium Ice Cream, Sea Salt Caramel Cheesecake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • MEIJER, INC. Unsweetened Original Organic Almondmilk	240g	2.1	15	0.8	—	0.4	1.3	0.4
Premium Ice ... Food 2 Food 2 • MAYFIELD DAIRY FARMS, INC. Premium Ice Cream, Sea Salt Caramel Cheesecake	65g	43.1	231	33.9	26.2	—	9.2	3.1

Duncan Hines, Summer Velvets, Moist Cake Mix, Red Velvet, Blue Velvet, Red Velvet, Blue Velvet vs Regular Sour Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Duncan Hines... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Duncan Hines, Summer Velvets, Moist Cake Mix, Red Velvet, Blue Velvet, Red Velvet, Blue Velvet	42g	62.8	405	78.6	42.9	2.4	9.5	2.4
Regular Sour... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Regular Sour Cream	29g	3.9	207	6.9	3.5	—	20.7	3.5

Almonds & Coconut Creamy Smooth Center Thick, Rich Milk Chocolate, Almonds & Coconut vs Seafood & Crab Cakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almonds & Co... Food 1 Food 1 • ADAMS & BROOKS INC Almonds & Coconut Creamy Smooth Center Thick, Rich Milk Chocolate	35g	29.7	229	51.4	37.1	5.7	37.1	8.6
Seafood & Cr... Food 2 Food 2 • SHINING OCEAN, INC. Seafood & Crab Cakes	85g	17.5	153	11.8	2.4	1.2	9.4	4.7

Ranch Dressing & Dip, Ranch vs Louisiana Crunch Creme Cake, Louisiana Crunch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ranch Dressi... Food 1 Food 1 • THE KROGER CO. Ranch Dressing & Dip	30g	6.3	367	3.3	3.3	—	40.0	—
Louisiana Cr... Food 2 Food 2 • LONG COMPANY, THE/VARIETY DIVISION Louisiana Crunch Creme Cake	85g	100.0	400	52.9	31.8	—	20.0	3.5

Chunk Style Deluxe Crab vs Kroger, Ranch Dressing, Lite

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chunk Style ... Food 1 Food 1 • MCILHENNY COMPANY Chunk Style Deluxe Crab	85g	21.6	94	12.9	3.5	—	—	9.4
Kroger, Ranc... Food 2 Food 2 • THE KROGER CO. Kroger, Ranch Dressing, Lite	30g	5.8	233	10.0	6.7	—	20.0	—

Artichoke Spinach Dip, Artichoke Spinach vs Denali Extreme Maximum Fudge Moose Tracks Ice Cream, Denali Extreme Maximum Fudge Moose Tracks

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artichoke Sp... Food 1 Food 1 • TARGET STORES Artichoke Spinach Dip	25g	15.6	180	8.0	4.0	—	12.0	4.0
Denali Extre... Food 2 Food 2 • THE KROGER CO. Denali Extreme Maximum Fudge Moose Tracks Ice Cream	85g	48.2	282	31.8	25.9	2.4	16.5	4.7

White Corn Fresh Tortillas, White Corn vs Egg & Cheese With Cheese Sauce On Homestyle Bread Griddle Melts, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Corn F... Food 1 Food 1 • CIRCLE FOODS, LLC White Corn Fresh Tortillas	56g	37.6	179	37.5	—	3.6	1.8	3.6
Egg & Cheese... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Egg & Cheese With Cheese Sauce On Homestyle Bread Griddle Melts	71g	30.9	225	23.9	1.4	1.4	9.9	9.9

Original With Onions Brisket Sauce, Original With Onions vs Ice Cream, Vanilla, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Wit... Food 1 Food 1 • ARON STREIT INC. Original With Onions Brisket Sauce	60g	9.9	50	10.0	6.7	1.7	—	1.7
Ice Cream, V... Food 2 Food 2 • MARKET BASKET INC. Ice Cream, Vanilla, Chocolate Chip	66g	35.1	227	27.3	21.2	—	12.1	3.0

Banana Nut Mini Muffins, Banana Nut vs Oatmeal Raisin Protein Cookie, Oatmeal Raisin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut M... Food 1 Food 1 • CAFE VALLEY INC Banana Nut Mini Muffins	75g	59.6	387	42.7	21.3	1.3	21.3	4.0
Oatmeal Rais... Food 2 Food 2 • QUEST NUTRITION, LLC Oatmeal Raisin Protein Cookie	63g	24.0	397	39.7	4.8	19.0	22.2	23.8

Sugar Cookie Muffins, Sugar Cookie vs Chocolate Light Non Dairy Protein Shake, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sugar Cookie... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Sugar Cookie Muffins	47g	52.4	404	57.5	40.4	—	17.0	2.1
Chocolate Li... Food 2 Food 2 • PEPSICO, INC. (CYTOSPORT) Chocolate Light Non Dairy Protein Shake	330g	6.0	30	1.8	—	0.9	0.3	6.1

Protein 10 G Meal Replacement Shakes, Creamy Milk Chocolate, Creamy Milk Chocolate vs Shortcake, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein 10 G... Food 1 Food 1 • WAL-MART STORES, INC. Protein 10 G Meal Replacement Shakes, Creamy Milk Chocolate, Creamy Milk Chocolate	325g	37.9	58	7.4	5.9	1.5	1.9	3.1
Shortcake, S... Food 2 Food 2 • WAL-MART STORES, INC. Shortcake, Strawberry	113g	82.9	354	38.1	27.4	—	20.4	2.7

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