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

All Natural Smooth & Creamy Light Sour Cream, Light Sour vs Richlands Dairy And Creamery

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Natural ... Food 1 Food 1 • SCHNUCK MARKETS, INC. All Natural Smooth & Creamy Light Sour Cream, Light Sour	5.8	150	10.0	10.0	—	8.3	6.7
Richlands Da... Food 2 Food 2 • RICHLANDS CREAMERY, INC Richlands Dairy And Creamery	2.0	133	3.3	3.3	—	11.7	3.3

Nancy's, Cultured Sour Cream vs Mexican Style Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nancy's, Cul... Food 1 Food 1 • SPRINGFIELD CREAMERY INC. Nancy's, Cultured Sour Cream	3.9	200	6.7	3.3	—	20.0	3.3
Mexican Styl... Food 2 Food 2 • MEXICAN CHEESE PRODUCERS, LLC Mexican Style Cream	3.8	200	6.7	6.7	—	20.0	6.7

Fat Free Sour Cream, Fat Free vs Organic Heavy Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fat Free Sou... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Fat Free Sour Cream, Fat Free	5.9	83	10.0	6.7	—	—	6.7
Organic Heav... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Organic Heavy Cream	1.9	333	6.7	—	—	40.0	—

Dean's, Half & Half vs Rich And Creamy Half And Half

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dean's, Half... Food 1 Food 1 • DEAN FOODS COMPANY Dean's, Half & Half	2.0	133	3.3	3.3	—	10.0	3.3
Rich And Cre... Food 2 Food 2 • LAND O'LAKES, INC. Rich And Creamy Half And Half	4.0	83	6.7	6.7	—	5.0	3.3

Tuscan, Dairypure, Ultra Pasteurized Half & Half vs Regular Sour Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuscan, Dair... Food 1 Food 1 • JOHANNA DAIRIES, INC. Tuscan, Dairypure, Ultra Pasteurized Half & Half	2.0	133	3.3	3.3	—	10.0	3.3
Regular Sour... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Regular Sour Cream	3.9	207	6.9	3.5	—	20.7	3.5

Crema Mexicana vs Fat Free Ultra Pasteurized Half & Half

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crema Mexicana Food 1 Food 1 • CREMI-MEX INC. Crema Mexicana	3.9	200	6.7	3.3	—	16.7	3.3
Fat Free Ult... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Fat Free Ultra Pasteurized Half & Half	4.0	50	6.7	6.7	—	2.2	3.3

Egg Wraps With Pea Protein & Chia Seeds, Pea Protein & Chia Seeds vs Mango Sushi Wraps, Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Wraps Wi... Food 1 Food 1 • HY-VEE, INC. Egg Wraps With Pea Protein & Chia Seeds, Pea Protein & Chia Seeds	1.8	375	25.0	25.0	—	12.5	50.0
Mango Sushi ... Food 2 Food 2 • NEWGEM FOODS, LLC Mango Sushi Wraps, Mango	3.9	222	44.4	11.1	22.2	—	11.1

Original, Carton, 2 Lb vs Original, Carton, 16 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original, Ca... Food 1 Food 1 • CONAGRA BRANDS Original, Carton, 2 Lb	2.0	54	2.2	—	—	—	10.9
Original, Ca... Food 2 Food 2 • CONAGRA BRANDS Original, Carton, 16 Oz	2.0	54	2.2	—	—	—	10.9

Egg Beaters Original Smartcups, Single Serving Real Egg Product, 4 Oz. (4 Count), 16 Oz 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
Egg Beaters ... Food 1 Food 1 • 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 ... 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

Egg Beaters Three Cheese Seasoned Eggs, 15 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 Three Cheese Seasoned Eggs, 15 Oz	2.0	54	2.2	—	—	1.1	8.7
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 Liquid Eggs vs Original, Carton, 2 Lb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • CONAGRA BRANDS INC Egg Beaters Liquid Eggs	2.0	54	2.2	—	—	—	10.9
Original, Ca... Food 2 Food 2 • CONAGRA BRANDS Original, Carton, 2 Lb	2.0	54	2.2	—	—	—	10.9

Egg Beaters 100% Egg Whites Smartcups, Single Serving Egg Whites, 4 Oz. (4 Count), 16 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 100% Egg Whites Smartcups, Single Serving Egg Whites, 4 Oz. (4 Count), 16 Oz	0.0	45	0.9	—	0.9	—	9.8
Original, Ca... Food 2 Food 2 • CONAGRA BRANDS Original, Carton, 2 Lb	2.0	54	2.2	—	—	—	10.9

Egg Beaters 100% Egg Whites Smartcups, Single Serving Egg Whites, 4 Oz. (4 Count), 16 Oz vs Original, Carton, 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
Original, Ca... Food 2 Food 2 • CONAGRA BRANDS Original, Carton, 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 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 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 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 Real Egg Product, No Cholesterol, No Fat, Real Eggs, 32 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 Real Egg Product, No Cholesterol, No Fat, Real Eggs, 32 Oz.	2.0	54	2.2	—	—	—	10.9

Egg Beaters Florentine, 15 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 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 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 Real Egg Product, No Cholesterol, No Fat, Real Eggs, 16 Oz. 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
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 Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 15 Oz., 15 Oz	0.0	43	2.2	—	2.2	—	8.7

Egg Beaters Three Cheese Seasoned Eggs, 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 Three Cheese Seasoned Eggs, 15 Oz	2.0	54	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

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

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

Low Key Load Food Comparisons For Diabetics