What are Low Key Load food comparisons?

Low Key Load 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

Picante Provolone Cheese vs Martha's, Pimento Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Picante Prov... Food 1 Food 1 Picante Provolone Cheese	1.8	357	3.6	—	—	28.6	25.0
Martha's, Pi... Food 2 Food 2 • DIVERSIFIED SALES & MARKETING OF KY,INC. Martha's, Pimento Cheese	1.9	321	3.6	—	—	25.0	14.3

Golden Cheshire Cheese vs Farmstead Honey Goat Cheese, Honey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Chesh... Food 1 Food 1 • CHEESE FROM BRITAIN Golden Cheshire Cheese	1.8	393	3.6	—	—	32.1	21.4
Farmstead Ho... Food 2 Food 2 • BEKS COMPUTER SERVICES, INC Farmstead Honey Goat Cheese, Honey	1.8	429	3.6	—	—	35.7	21.4

Cheddar Port Wine vs Cracker Cuts Marble Jack Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Port... Food 1 Food 1 • SCOTT'S Cheddar Port Wine	7.3	387	12.9	12.9	—	29.0	19.4
Cracker Cuts... Food 2 Food 2 • MILTON G. WALDBAUM COMPANY Cracker Cuts Marble Jack Cheese	1.8	393	3.6	—	—	32.1	21.4

Vermont Seriously Sharp Cheddar Cheese vs Coburn Farms, Deluxe Sliced American Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vermont Seri... Food 1 Food 1 • AGRI-MARK, INC. Vermont Seriously Sharp Cheddar Cheese	1.8	381	4.8	—	—	33.3	23.8
Coburn Farms... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Coburn Farms, Deluxe Sliced American Cheese	1.8	368	5.3	5.3	—	31.6	21.1

Borden, Singles American Cheese Slices vs Scallion Soft French Style Nut Cheese, Scallion

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Borden, Sing... Food 1 Food 1 • BORDEN, INC. Borden, Singles American Cheese Slices	3.7	333	9.5	4.8	—	23.8	19.1
Scallion Sof... Food 2 Food 2 • THE GARDENER CHEESE COMPANY, INC. Scallion Soft French Style Nut Cheese, Scallion	3.8	321	10.7	—	3.6	25.0	10.7

Creamy Aged White Cheddar Variety Spreadable Cheese Wedges vs Truffle Goat Cheese, Truffle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Aged ... Food 1 Food 1 • BEL BRANDS USA INC. Creamy Aged White Cheddar Variety Spreadable Cheese Wedges	1.9	132	5.3	5.3	—	7.9	10.5
Truffle Goat... Food 2 Food 2 • LACLARE FARMS SPECIALTIES Truffle Goat Cheese, Truffle	1.9	286	3.6	3.6	—	21.4	14.3

Creamy Aged Cheddar Bacon Spreadable Cheese Wedges, Creamy Aged Cheddar Bacon vs Sharp Yellow Pasteurized Process American Cheese, Sharp Yellow American

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Aged ... Food 1 Food 1 • BEL BRANDS USA INC. Creamy Aged Cheddar Bacon Spreadable Cheese Wedges, Creamy Aged Cheddar Bacon	1.9	143	4.8	4.8	—	7.1	9.5
Sharp Yellow... Food 2 Food 2 • SMITHFIELD PACKAGED MEATS CORP. Sharp Yellow Pasteurized Process American Cheese, Sharp Yellow American	1.8	357	3.6	3.6	—	32.1	21.4

Mcclary's, Sandwich Slices Cheese Singles vs Provolone

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mcclary's, S... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Mcclary's, Sandwich Slices Cheese Singles	5.8	237	15.8	5.3	—	18.4	—
Provolone Food 2 Food 2 • RIO BRIATI Provolone	1.8	357	3.6	—	—	28.6	25.0

Cheddar Cheese Wow! Pasteurized Process Cheese Product, Cheddar vs Garden Vegetable Cream Cheese Spread

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Chee... Food 1 Food 1 • WAL-MART STORES, INC. Cheddar Cheese Wow! Pasteurized Process Cheese Product, Cheddar	3.8	281	6.3	6.3	—	21.9	12.5
Garden Veget... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Garden Vegetable Cream Cheese Spread	3.8	258	6.5	3.2	—	22.6	6.5

Original Coat Cheese, Original vs American Pasteurized Process Sliced Cheese, American

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Coa... Food 1 Food 1 • GIANT EAGLE, INC. Original Coat Cheese, Original	1.9	286	3.6	—	—	21.4	17.9
American Pas... Food 2 Food 2 • WAL-MART STORES, INC. American Pasteurized Process Sliced Cheese, American	9.6	368	5.3	—	—	31.6	21.1

Schnucks, Cheezy Does It, Pasteurized Cheese Snack, Sharp Cheddar, Sharp Cheddar vs Mild Cheddar Organic Cheese Slices, Mild Cheddar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Schnucks, Ch... Food 1 Food 1 • SCHNUCK MARKETS, INC. Schnucks, Cheezy Does It, Pasteurized Cheese Snack, Sharp Cheddar, Sharp Cheddar	5.6	290	9.7	6.5	—	22.6	12.9
Mild Cheddar... Food 2 Food 2 • CADIA Mild Cheddar Organic Cheese Slices, Mild Cheddar	1.8	393	3.6	—	—	35.7	25.0

Fresh Mozzarella Snacking Cheese, Fresh Mozzarella vs Swiss Almond With Real Almonds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Mozzar... Food 1 Food 1 • BELGIOIOSO CHEESE, INC. Fresh Mozzarella Snacking Cheese, Fresh Mozzarella	1.9	250	3.6	—	—	17.9	17.9
Swiss Almond... Food 2 Food 2 • SCOTT'S Swiss Almond With Real Almonds	6.9	355	12.9	12.9	0.8	25.8	19.4

Italian Blend Organic Unsmoked Provolone Cheese, Organic Parmesan Cheese & Organic Asiago Fresh Cheese, Italian Blend vs Original Farmstyle Cream Cheese Spread, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Blen... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Italian Blend Organic Unsmoked Provolone Cheese, Organic Parmesan Cheese & Organic Asiago Fresh Cheese, Italian Blend	0.0	357	3.6	—	3.6	25.0	25.0
Original Far... Food 2 Food 2 • TILLAMOOK COUNTY CREAMERY ASSOCIATION Original Farmstyle Cream Cheese Spread, Original	3.8	323	6.5	6.5	—	32.3	6.5

Pasteurized Process Cheese Food With Garlic, Cheese 'N Garlic vs Swiss Pasteurized Prepared Cheese Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasteurized ... Food 1 Food 1 • SHULLSBURG CREAMERY II, LLC Pasteurized Process Cheese Food With Garlic, Cheese 'N Garlic	1.8	357	3.6	—	—	28.6	21.4
Swiss Pasteu... Food 2 Food 2 • SCHNUCK MARKETS, INC. Swiss Pasteurized Prepared Cheese Product	1.9	286	4.8	—	—	21.4	19.1

Fresh Mozzarella Cheese Ball, Fresh Mozzarella vs Sliced White Deli American Cheese Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Mozzar... Food 1 Food 1 • LA POBLANITA Fresh Mozzarella Cheese Ball, Fresh Mozzarella	3.7	179	7.1	—	—	17.9	21.4
Sliced White... Food 2 Food 2 • LAND O'LAKES, INC. Sliced White Deli American Cheese Product	1.8	381	4.8	4.8	—	33.3	19.1

Cold Pack Cheddar Cheese Food, Creamy Garlic vs Organic Havarti Cheese, Havarti

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cold Pack Ch... Food 1 Food 1 • SCOTT'S Cold Pack Cheddar Cheese Food, Creamy Garlic	7.4	323	12.9	12.9	—	25.8	19.4
Organic Hava... Food 2 Food 2 • RUMIANO CHEESE CO. Organic Havarti Cheese, Havarti	1.8	357	3.6	—	—	28.6	25.0

Sharp Cheddar Cheese Sticks vs Sandwich Slices Imitation Pasteurized Processed Cheese Product Singles

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sharp Chedda... Food 1 Food 1 • HY-VEE Sharp Cheddar Cheese Sticks	1.8	417	4.2	—	—	33.3	25.0
Sandwich Sli... Food 2 Food 2 • MEIXELSPERGER CHEESE CO OF TX. Sandwich Slices Imitation Pasteurized Processed Cheese Product Singles	5.9	176	17.7	—	—	11.8	—

Buffalo Wing Cheese Curds, Buffalo Wing vs Borden, Singles Sensations, Hickory Smoked Swiss Cheese Slices

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Wing... Food 1 Food 1 • TROYER DIST. CO. Buffalo Wing Cheese Curds, Buffalo Wing	1.8	357	3.6	—	—	28.6	25.0
Borden, Sing... Food 2 Food 2 • BORDEN, INC. Borden, Singles Sensations, Hickory Smoked Swiss Cheese Slices	1.9	304	4.4	4.4	—	21.7	17.4

Scott's Of Wisconsin, Cold Pack Cheese, Swiss Almond vs Organic Probiotic Cottage Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scott's Of W... Food 1 Food 1 • SCOTT'S Scott's Of Wisconsin, Cold Pack Cheese, Swiss Almond	7.4	355	12.9	12.9	—	25.8	19.4
Organic Prob... Food 2 Food 2 • SPRINGFIELD CREAMERY INC. Organic Probiotic Cottage Cheese	5.8	109	2.7	2.7	—	5.5	12.7

Double Gloucester Cheese With Onion & Chive vs Jalapeno & Cayenne New York Cheddar Cheese, Jalapeno & Cayenne

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Double Glouc... Food 1 Food 1 • EMPORIUM SELECTION Double Gloucester Cheese With Onion & Chive	1.8	393	7.1	—	3.6	32.1	21.4
Jalapeno & C... Food 2 Food 2 • YANCEY'S FANCY INC. Jalapeno & Cayenne New York Cheddar Cheese, Jalapeno & Cayenne	1.8	393	3.6	3.6	—	32.1	21.4

Low Key Load Food Comparisons For Diabetics