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

Chef Salad With Bacon Ranch Dressing, Chef Salad vs Polly O, Part Skim Ricotta Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chef Salad W... Food 1 Food 1 • FRESH EXPRESS INCORPORATED Chef Salad With Bacon Ranch Dressing, Chef Salad	13.6	146	4.5	2.5	1.0	11.6	6.5
Polly O, Par... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Polly O, Part Skim Ricotta Cheese	3.8	143	3.2	3.2	—	9.5	12.7

Bbq Sauce, Hellfire vs Pizza, Pepperoni

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bbq Sauce, H... Food 1 Food 1 • CURRENT'S TACKLE Bbq Sauce, Hellfire	10.0	83	16.7	13.3	—	—	—
Pizza, Peppe... Food 2 Food 2 • THE SCHWAN FOOD COMPANY Pizza, Pepperoni	86.3	269	30.0	5.6	1.9	11.9	11.3

Low Fat Salad Dressing, Ranch vs Salted Caramel The Original Non Dairy Frozen Dessert, Salted Caramel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Sala... Food 1 Food 1 • EARTH ISLAND Low Fat Salad Dressing, Ranch	13.2	83	6.7	—	—	6.7	—
Salted Caram... Food 2 Food 2 • OATLY, INC. Salted Caramel The Original Non Dairy Frozen Dessert, Salted Caramel	62.9	219	31.4	26.7	1.0	9.5	1.0

Chocolate Chip Keto Pancake & Waffle Mix, Chocolate Chip Keto vs Vienna Coffee Cookie

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • ACADIA ACQUISITION, LLC Chocolate Chip Keto Pancake & Waffle Mix, Chocolate Chip Keto	22.4	366	51.2	—	22.0	22.0	17.1
Vienna Coffe... Food 2 Food 2 • COUQUE D'ASSE Vienna Coffee Cookie	35.8	531	59.4	37.5	—	31.3	6.3

The Bakery, Cupcake With Icing, Golden Vanilla vs A Delicious Vegetarian Alternative To Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Bakery, ... Food 1 Food 1 • WAL-MART STORES, INC. The Bakery, Cupcake With Icing, Golden Vanilla	67.9	421	61.4	45.6	—	17.5	1.8
A Delicious ... Food 2 Food 2 • LOMA LINDA A Delicious Vegetarian Alternative To Chicken	3.9	156	3.3	—	1.1	8.9	13.3

Unsweetened Original Enriched Coconut Drink vs Plant Based Caramel, Almond & Oat Coffee Creamer, Caramel; Almond; Oat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Unsweetened Original Enriched Coconut Drink	2.0	25	0.4	—	—	2.1	0.4
Plant Based ... Food 2 Food 2 • NESTLE USA INC. Plant Based Caramel, Almond & Oat Coffee Creamer, Caramel; Almond; Oat	9.9	200	33.3	33.3	—	6.7	—

Toasted Hazelnut Dark Chocolate Ketogenic Bars, Toasted Hazelnut vs Fresas Con Crema

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Haze... Food 1 Food 1 • EVERYDAY CLAY CO. Toasted Hazelnut Dark Chocolate Ketogenic Bars, Toasted Hazelnut	11.0	464	46.4	—	25.0	46.4	7.1
Fresas Con C... Food 2 Food 2 • LINDY'S HOMEMADE, LLC Fresas Con Crema	71.9	89	20.0	16.7	—	0.6	0.6

Coffee Caramel Fudge Plant Based Almondmilk Frozen Dessert, Coffee Caramel Fudge vs Beef Hot Dogs, Beef

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coffee Caram... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Coffee Caramel Fudge Plant Based Almondmilk Frozen Dessert, Coffee Caramel Fudge	80.4	246	33.3	27.0	0.8	11.9	0.8
Beef Hot Dog... Food 2 Food 2 • 7-ELEVEN, INC. Beef Hot Dogs, Beef	1.9	286	1.8	—	—	25.0	12.5

Broccoli With Cheese Veggies & Sauce, Broccoli With Cheese vs Coconut Almond Bar, Coconut Almond

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Wit... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Broccoli With Cheese Veggies & Sauce, Broccoli With Cheese	8.0	45	5.5	1.8	1.8	1.8	3.6
Coconut Almo... Food 2 Food 2 • GRAND INDUSTRIAL PRODUCTS Coconut Almond Bar, Coconut Almond	22.0	143	33.9	8.9	12.5	12.5	32.1

Nutrageous Snack Size Bars, Milk Chocolate, Peanuts, Peanut Butter & Caramel vs Almond Drink, Pumpkin Spice With Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nutrageous S... Food 1 Food 1 • THE HERSHEY COMPANY Nutrageous Snack Size Bars, Milk Chocolate, Peanuts, Peanut Butter & Caramel	46.8	500	54.0	44.0	4.0	30.0	10.0
Almond Drink... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Almond Drink, Pumpkin Spice With Cinnamon	17.9	42	7.5	6.7	—	1.3	0.8

White Chunk Chicken In Buffalo Style Sauce, Buffalo Style vs Buka Black Raspberry Flavored Caffeinated Antioxidant Water Beverage, Buka Black Raspberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Chunk ... Food 1 Food 1 • TOPS MARKETS, LLC White Chunk Chicken In Buffalo Style Sauce, Buffalo Style	1.9	89	1.8	1.8	—	2.7	16.1
Buka Black R... Food 2 Food 2 • BAI BRANDS LLC Buka Black Raspberry Flavored Caffeinated Antioxidant Water Beverage, Buka Black Raspberry	24.0	2	2.3	0.2	—	—	—

Original Sugar Free Syrup, Original vs Loaf Cake, Lemon Iced

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Sug... Food 1 Food 1 • TARGET STORES Original Sugar Free Syrup, Original	20.0	58	18.3	—	1.7	—	—
Loaf Cake, L... Food 2 Food 2 • CAFE VALLEY INC Loaf Cake, Lemon Iced	59.9	404	54.4	36.8	—	17.5	3.5

Gushers Tropical Flavors Fruit Flavored Snacks 6 Count vs Strawberry Cream Meal Replacement Beverage, Strawberry Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gushers Trop... Food 1 Food 1 • GENERAL MILLS SALES INC. Gushers Tropical Flavors Fruit Flavored Snacks 6 Count	35.9	358	79.2	43.6	0.5	4.6	0.1
Strawberry C... Food 2 Food 2 • DILLON COMPANIES, INC. Strawberry Cream Meal Replacement Beverage, Strawberry Cream	37.9	58	7.4	5.9	1.5	1.9	3.1

Chocolate Light Churned Style Premium Ice Cream, Chocolate vs Vanilla Flavored Protein Dairy Snack, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Li... Food 1 Food 1 • MEIJER, INC. Chocolate Light Churned Style Premium Ice Cream, Chocolate	43.5	160	28.4	21.0	1.2	4.3	3.7
Vanilla Flav... Food 2 Food 2 • YOPLAIT USA Vanilla Flavored Protein Dairy Snack, Vanilla	17.3	113	6.0	2.0	—	2.7	16.7

Collagen Protein Cold Brew Coffee, Vanilla vs Smoked Ham & Havarti

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Collagen Pro... Food 1 Food 1 • BULLETPROOF DIGITAL, INC. Collagen Protein Cold Brew Coffee, Vanilla	23.7	55	3.6	—	—	2.7	4.6
Smoked Ham &... Food 2 Food 2 • EASTSIDE DELI SUPPLY INC. Smoked Ham & Havarti	82.7	247	26.5	0.6	1.2	9.4	11.8

Sliced Roasted Turkey Breast & Gravy, Sliced Roasted vs Crispy Protein Bites , Peanut Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sliced Roast... Food 1 Food 1 • HORMEL FOODS CORPORATION Sliced Roasted Turkey Breast & Gravy, Sliced Roasted	7.8	71	2.9	1.4	—	1.4	11.4
Crispy Prote... Food 2 Food 2 • REXALL SUNDOWN, INC. Crispy Protein Bites , Peanut Butter	27.3	471	44.1	14.7	—	20.6	29.4

Chocolate Chip Cookie, Chocolate Chip vs Belts Candy, Sour Lemonade

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • FAT SNAX Chocolate Chip Cookie, Chocolate Chip	7.4	500	30.0	—	10.0	40.0	10.0
Belts Candy,... Food 2 Food 2 • JNC INTERNATIONAL INC. Belts Candy, Sour Lemonade	63.3	400	80.0	60.0	—	3.8	2.5

Lovin' Scoopful, Gourmet Light Ice Cream, Moose Tracks, Moose Tracks vs Spinach Parmesan Greek Yogurt Dip

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lovin' Scoop... Food 1 Food 1 • LOVIN' SCOOPFUL LLC Lovin' Scoopful, Gourmet Light Ice Cream, Moose Tracks, Moose Tracks	36.1	226	30.7	25.8	0.8	9.7	4.8
Spinach Parm... Food 2 Food 2 • LITEHOUSE INC. Spinach Parmesan Greek Yogurt Dip	7.7	233	13.3	6.7	—	16.7	6.7

Sport Turmeric Infused Water, Turmeric With Coconut vs Neapolitan Frozen Strawberry, Vanilla And Chocolate Dairy Dessert Bar With Milk Chocolatey Coating, Neapolitan

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sport Turmer... Food 1 Food 1 • TU ME BEVERAGE COMPANY Sport Turmeric Infused Water, Turmeric With Coconut	18.0	15	3.8	3.8	—	—	—
Neapolitan F... Food 2 Food 2 • THE ISALY KLONDIKE COMPANY Neapolitan Frozen Strawberry, Vanilla And Chocolate Dairy Dessert Bar With Milk Chocolatey Coating, Neapolitan	52.2	282	32.9	22.4	1.2	16.5	3.5

Almond Based Gelato, Chocolate Indulgence vs Ghirardelli Chocolate, Dark Chocolate Squares, Spicy Caramel, Spicy Caramel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Based... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Almond Based Gelato, Chocolate Indulgence	41.3	176	25.9	17.7	1.2	8.2	1.2
Ghirardelli ... Food 2 Food 2 • GHIRARDELLI CHOCOLATE COMPANY Ghirardelli Chocolate, Dark Chocolate Squares, Spicy Caramel, Spicy Caramel	15.1	467	60.0	46.7	6.7	30.0	6.7

Gut Gremlin Comparisons For Diabetics