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

Buffalo Style Hot Chicken Wings, Buffalo Style vs Penne Pasta In A Creamy Alfredo Sauce, Penne Alfredo

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Styl... Food 1 Food 1 • LAND O'FROST, INC. Buffalo Style Hot Chicken Wings, Buffalo Style	3.8	190	2.4	—	—	11.9	19.1
Penne Pasta ... Food 2 Food 2 • HORMEL FOODS CORPORATION Penne Pasta In A Creamy Alfredo Sauce, Penne Alfredo	47.4	117	12.2	—	0.9	6.1	3.3

Vanilla Cage Free Egg White Protein Powder, Vanilla vs Chocolate Frosting, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Cage... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Vanilla Cage Free Egg White Protein Powder, Vanilla	3.4	387	6.5	3.2	—	—	77.4
Chocolate Fr... Food 2 Food 2 • ACADIA ACQUISITION, LLC Chocolate Frosting, Chocolate	14.5	520	36.0	—	4.0	56.0	4.0

Amish Potato Salad, Amish Potato vs Plain Whipped Cream Cheese Spread Bagels, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amish Potato... Food 1 Food 1 • FOOD TOWN STORES INC. Amish Potato Salad, Amish Potato	47.3	171	19.3	4.3	2.1	9.3	2.1
Plain Whippe... Food 2 Food 2 • SCHREIBER FOODS, INC. Plain Whipped Cream Cheese Spread Bagels, Plain	1.9	350	5.0	5.0	—	35.0	5.0

Apricot Low Fat Greek Yogurt, Apricot vs Nutty Tort

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apricot Low ... Food 1 Food 1 • CHOBANI, INC. Apricot Low Fat Greek Yogurt, Apricot	30.2	113	17.3	10.7	2.0	2.0	6.7
Nutty Tort Food 2 Food 2 • LESTIS DESSERTS ENTERPRISES INC. Nutty Tort	96.9	304	40.8	32.0	0.8	14.4	4.8

Assorted Flavored Jelly Pop, Assorted vs Vanilla Flavored Ice Cream Sandwiches, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Assorted Fla... Food 1 Food 1 • SONORA CORPORATION Assorted Flavored Jelly Pop, Assorted	15.9	88	20.0	15.0	—	—	2.5
Vanilla Flav... Food 2 Food 2 • AHOLD USA, INC. Vanilla Flavored Ice Cream Sandwiches, Vanilla	45.0	268	42.9	23.2	1.8	8.9	3.6

Cranberry Orange Flavored Loaf Cake, Cranberry Orange vs Waffles With Maple Syrup Non Dairy Creamer, Waffles With Maple Syrup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Or... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Cranberry Orange Flavored Loaf Cake, Cranberry Orange	52.4	373	54.9	29.4	2.0	13.7	3.9
Waffles With... Food 2 Food 2 • NESTLE USA INC. Waffles With Maple Syrup Non Dairy Creamer, Waffles With Maple Syrup	9.9	233	33.3	33.3	—	10.0	—

Tandoori Paste, Medium vs Mint Chocolate Fudge, Mint Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tandoori Pas... Food 1 Food 1 • H L FOODS LTD Tandoori Paste, Medium	7.7	240	20.0	6.0	4.0	16.0	4.0
Mint Chocola... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Mint Chocolate Fudge, Mint Chocolate	46.9	381	59.5	54.8	2.4	11.9	2.4

Senor Gusto, Mexicana Cream vs Vanilla Fortify Nutrition Shake, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Senor Gusto,... Food 1 Food 1 • THE KROGER CO. Senor Gusto, Mexicana Cream	2.0	200	6.7	6.7	—	16.7	—
Vanilla Fort... Food 2 Food 2 • DILLON COMPANIES, INC. Vanilla Fortify Nutrition Shake, Vanilla	98.2	148	21.2	8.5	—	4.7	5.5

Brussels Sprouts In Sweet Butter Sauce Steambag vs Rainbow Chocolate Iced Cake Donuts, Rainbow Chocolate Iced

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brussels Spr... Food 1 Food 1 • PRICE CHOPPER SUPERMARKETS Brussels Sprouts In Sweet Butter Sauce Steambag	7.9	50	7.0	1.0	3.0	2.0	3.0
Rainbow Choc... Food 2 Food 2 • MAPLE DONUTS INC Rainbow Chocolate Iced Cake Donuts, Rainbow Chocolate Iced	53.8	403	46.8	17.7	1.6	22.6	3.2

Harris Teeter, Non Fat Cottage Cheese vs Carrot Cupcake, Carrot

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harris Teete... Food 1 Food 1 • HARRIS-TEETER INC. Harris Teeter, Non Fat Cottage Cheese	11.7	71	5.3	4.4	—	—	11.5
Carrot Cupca... Food 2 Food 2 • WAL-MART STORES, INC. Carrot Cupcake, Carrot	88.9	388	54.1	38.8	—	17.7	3.5

Feta & Chives Cottage, Sharp Cheddar And Feta Cheeses, With Chives Egg Bites, Feta & Chives vs Macaroni & Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Feta & Chive... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Feta & Chives Cottage, Sharp Cheddar And Feta Cheeses, With Chives Egg Bites, Feta & Chives	9.6	193	4.4	0.9	—	13.2	12.3
Macaroni & C... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Macaroni & Cheese	100.0	176	13.9	1.4	0.5	10.8	6.4

Giant Eagle, Nature's Basket, Drink Mix Sticks, Pineapple, Pineapple vs Ice Cream, Neapolitan, Neapolitan

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Giant Eagle,... Food 1 Food 1 • GIANT EAGLE, INC. Giant Eagle, Nature's Basket, Drink Mix Sticks, Pineapple, Pineapple	4.0	250	50.0	25.0	—	—	—
Ice Cream, N... Food 2 Food 2 • WESTERN FAMILY FOODS, INC. Ice Cream, Neapolitan, Neapolitan	29.3	200	23.1	16.9	—	10.8	3.1

Birthday Cake Popcorn Clusters, Birthday Cake vs Korean Bbq Sauce, Beef Bulgogi Marinade

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Birthday Cak... Food 1 Food 1 • CONAGRA BRANDS, INC. Birthday Cake Popcorn Clusters, Birthday Cake	46.7	467	83.3	53.3	3.3	13.3	3.3
Korean Bbq S... Food 2 Food 2 • TAEKYUNG NONGSAN Korean Bbq Sauce, Beef Bulgogi Marinade	13.8	176	41.2	29.4	—	—	5.9

Vanilla Flavored Light Ice Cream, Vanilla vs Julie's Organic, Ice Cream, Vanilla, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • WELLS ENTERPRISES, INC. Vanilla Flavored Light Ice Cream, Vanilla	43.4	163	25.6	22.1	—	5.2	3.5
Julie's Orga... Food 2 Food 2 • OREGON ICE CREAM, LLC Julie's Organic, Ice Cream, Vanilla, Vanilla	38.7	229	20.8	18.8	—	15.6	4.2

Chocolate Plant Based Milk, Chocolate vs Ginger Sesame Tuna, Ginger; Sesame

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Pl... Food 1 Food 1 • RIPPLE FOODS Chocolate Plant Based Milk, Chocolate	33.8	58	7.5	6.3	0.4	1.9	3.3
Ginger Sesam... Food 2 Food 2 • STARKIST CO. Ginger Sesame Tuna, Ginger; Sesame	15.3	135	12.2	3.4	1.4	1.4	17.6

Birthday Cake With Vanilla Whip & Sprinkles Nutritious Snack Cakes, Birthday Cake With Vanilla Whip & Sprinkles vs Banana Frozen Icelandic Yogurt Bars, Banana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Birthday Cak... Food 1 Food 1 • HONEYCUT KITCHEN LLC Birthday Cake With Vanilla Whip & Sprinkles Nutritious Snack Cakes, Birthday Cake With Vanilla Whip & Sprinkles	54.6	323	47.7	20.0	3.1	13.9	18.5
Banana Froze... Food 2 Food 2 • FIRGROVE FARM SUPPLEMENTS, LLC Banana Frozen Icelandic Yogurt Bars, Banana	7.8	103	13.2	5.9	7.4	2.9	7.4

Lowfat Samll Curd Cottage Cheese vs Table Talk Pies, Old Fashioned Lemon Crunch Pie

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Samll... Food 1 Food 1 • WEIS MARKETS, INC. Lowfat Samll Curd Cottage Cheese	9.7	80	4.4	3.5	—	0.9	12.4
Table Talk P... Food 2 Food 2 • TABLE TALK PIES, INC. Table Talk Pies, Old Fashioned Lemon Crunch Pie	100.0	368	60.0	32.8	3.2	12.8	3.2

Vanilla Flavored High Protein Complete Nutritional Drink, Vanilla vs Light French Onion Dip With Fresh Sour Cream, Light French Onion

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • WAL-MART STORES, INC. Vanilla Flavored High Protein Complete Nutritional Drink, Vanilla	52.9	105	11.4	6.8	—	2.5	8.4
Light French... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Light French Onion Dip With Fresh Sour Cream, Light French Onion	3.9	125	7.1	3.6	—	8.9	3.6

Imitation Pasteurized Process Cheese Food Sandwich Slices vs Marshmallow Conversation Heart, Marshmallow

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Imitation Pa... Food 1 Food 1 • SAFEWAY, INC. Imitation Pasteurized Process Cheese Food Sandwich Slices	7.9	184	21.1	—	—	10.5	—
Marshmallow ... Food 2 Food 2 • FERRARA CANDY COMPANY Marshmallow Conversation Heart, Marshmallow	97.3	368	86.0	61.4	—	—	3.5

Oven Roasted Chicken Teriyaki Bowls Oven Roasted White Chicken Meat, Rice, Crispy Vegetables & Teriyaki Sauce, Oven Roasted Chicken Teriyaki Bowls vs Pure Milk Protein Powder, Strawberry Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oven Roasted... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Oven Roasted Chicken Teriyaki Bowls Oven Roasted White Chicken Meat, Rice, Crispy Vegetables & Teriyaki Sauce, Oven Roasted Chicken Teriyaki Bowls	100.0	113	18.9	7.9	1.1	1.4	5.9
Pure Milk Pr... Food 2 Food 2 • ROSS PRODUCTS DIVISION Pure Milk Protein Powder, Strawberry Cream	1.7	286	4.8	4.8	—	—	71.4

Gut Gremlin Comparisons For Diabetics