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

Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 30 Oz., 30 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 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 ... 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 Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 30 Oz., 30 Oz vs Egg Beaters Real Egg Product, No Cholesterol, No Fat, Real Eggs, 16 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • 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 ... Food 2 Food 2 • 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 Liquid Eggs 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 Liquid Eggs	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

Original, Carton, 16 Oz vs Egg Beaters Liquid Eggs

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 Liquid Eggs	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 Three Cheese Seasoned Eggs, 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 Three Cheese Seasoned Eggs, 15 Oz	2.0	54	2.2	—	—	1.1	8.7

Egg Beaters Real Egg Product, No Cholesterol, No Fat, Real Eggs, 32 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 Real Egg Product, No Cholesterol, No Fat, Real Eggs, 32 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 Three Cheese Seasoned Eggs, 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 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 Real Egg Product, No Cholesterol, No Fat, Real Eggs, 32 Oz.	2.0	54	2.2	—	—	—	10.9

Egg Beaters Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 15 Oz., 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 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 ... 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 Three Cheese Seasoned Eggs, 15 Oz vs Egg Beaters 100% Egg Whites Smartcups, Single Serving Egg Whites, 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 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 100% Egg Whites Smartcups, Single Serving Egg Whites, 4 Oz. (4 Count), 16 Oz	0.0	45	0.9	—	0.9	—	9.8

Original, Carton, 2 Lb vs Egg Beaters Original Smartcups, Single Serving Real Egg Product, 4 Oz. (4 Count), 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
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 Southwestern Style Real Egg Product, No Cholesterol, No Fat, Real Eggs, 30 Oz., 30 Oz vs Egg Beaters Three Cheese Seasoned Eggs, 15 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Beaters ... Food 1 Food 1 • 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 ... Food 2 Food 2 • CONAGRA BRANDS INC Egg Beaters Three Cheese Seasoned Eggs, 15 Oz	2.0	54	2.2	—	—	1.1	8.7

Egg Beaters Original Smartcups, Single Serving Real Egg Product, 4 Oz. (4 Count), 16 Oz vs Egg Beaters Liquid Eggs

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 Liquid Eggs	2.0	54	2.2	—	—	—	10.9

Egg Beaters Liquid Eggs 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 Liquid Eggs	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, 16 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
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 Original, Carton, 16 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
Original, Ca... Food 2 Food 2 • CONAGRA BRANDS Original, Carton, 16 Oz	2.0	54	2.2	—	—	—	10.9

Egg Beaters Liquid Eggs 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 Liquid Eggs	2.0	54	2.2	—	—	—	10.9
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

Provolini Antipasti, Provolini vs Fermented Organic Coleslaw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Provolini An... Food 1 Food 1 • HARRIS-TEETER INC. Provolini Antipasti, Provolini	9.6	227	8.2	1.8	3.6	18.2	9.1
Fermented Or... Food 2 Food 2 • WILDBRINE LLC Fermented Organic Coleslaw	2.0	33	6.7	3.3	3.3	—	—

Digestive Probiotics Dietary Supplement Powder vs Mint Puffdaddii Sexy Dark Swiss Prebiotic Chocolate, Mint Puffdaddii

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Digestive Pr... Food 1 Food 1 • SANVALL ENTERPRISES, INC. Digestive Probiotics Dietary Supplement Powder	0.0	500	25.0	—	41.7	41.7	16.7
Mint Puffdad... Food 2 Food 2 • GUTSII Mint Puffdaddii Sexy Dark Swiss Prebiotic Chocolate, Mint Puffdaddii	11.2	500	53.1	3.1	34.4	37.5	6.3

Greener Grasses vs Digestive Probiotics Dietary Supplement Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greener Grasses Food 1 Food 1 • HEALTHFORCE REGENERATION SYSTEMS Greener Grasses	2.0	375	62.5	—	50.0	—	12.5
Digestive Pr... Food 2 Food 2 • SANVALL ENTERPRISES, INC. Digestive Probiotics Dietary Supplement Powder	0.0	500	25.0	—	41.7	41.7	16.7

Digestive Probiotics Dietary Supplement Powder vs Whole Psyllium Husks Soluble Fiber

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Digestive Pr... Food 1 Food 1 • SANVALL ENTERPRISES, INC. Digestive Probiotics Dietary Supplement Powder	0.0	500	25.0	—	41.7	41.7	16.7
Whole Psylli... Food 2 Food 2 • NOW HEALTH GROUP INC. Whole Psyllium Husks Soluble Fiber	2.0	350	80.0	—	70.0	—	—

Low Key Load Food Comparisons For Diabetics