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

Dorval Premium Collection, Cocoa Powder vs Active Dry Yeast

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dorval Premi... Food 1 Food 1 • DORVAL TRADING CO., LTD. Dorval Premium Collection, Cocoa Powder	1.9	340	60.0	20.0	40.0	20.0	20.0
Active Dry Y... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Active Dry Yeast	5.5	350	40.0	—	10.0	5.0	40.0

Premium Unsweetened Coconut Milk, Unsweetened vs Gourmet Baking Cocoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Unsw... Food 1 Food 1 • SAVE MART SUPERMARKETS INC. Premium Unsweetened Coconut Milk, Unsweetened	3.9	175	2.5	1.3	—	17.5	—
Gourmet Baki... Food 2 Food 2 • RODELLE INC. Gourmet Baking Cocoa	1.9	333	50.0	—	33.3	16.7	16.7

Unsweetened Light Coconut Milk, Unsweetened vs Unsweetened Dutched Cocoa Powder, Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • AHOLD USA, INC. Unsweetened Light Coconut Milk, Unsweetened	2.0	62	1.3	—	—	6.3	—
Unsweetened ... Food 2 Food 2 • THE KROGER CO. Unsweetened Dutched Cocoa Powder, Unsweetened	1.9	200	60.0	—	40.0	10.0	20.0

Chanterelles vs Coconut Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chanterelles Food 1 Food 1 • EARTHY DELIGHTS, INC. Chanterelles	2.0	150	20.0	—	10.0	—	10.0
Coconut Cream Food 2 Food 2 • THAI AGRI FOODS CO., LTD. Coconut Cream	5.8	222	3.3	2.2	—	22.2	2.2

Aroy D, Coconut Cream vs 100% Pure Cocoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Aroy D, Coco... Food 1 Food 1 • THAI AGRI FOODS CO., LTD. Aroy D, Coconut Cream	7.7	211	4.4	2.2	—	21.1	1.1
100% Pure Cocoa Food 2 Food 2 • NESTLE USA INC. 100% Pure Cocoa	1.9	200	60.0	—	40.0	10.0	20.0

Unsweetened 100% Cacao, Unsweetened vs Red Curry Organic Coconut Milk, Red Curry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • THE HERSHEY COMPANY Unsweetened 100% Cacao, Unsweetened	1.9	200	60.0	—	40.0	10.0	20.0
Red Curry Or... Food 2 Food 2 • WICHY PLANTATION CO. (PVT) LTD. Red Curry Organic Coconut Milk, Red Curry	6.3	85	3.7	—	0.5	7.2	1.1

Garlic Gourmet Cut Croutons, Garlic vs Honey Keto Bread, Honey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Gourm... Food 1 Food 1 • T. MARZETTI COMPANY Garlic Gourmet Cut Croutons, Garlic	7.5	500	57.1	—	—	21.4	14.3
Honey Keto B... Food 2 Food 2 • LEWIS BAKERIES INC. Honey Keto Bread, Honey	1.9	125	32.1	3.6	28.6	3.6	21.4

Strawberry Banana Zero Protein Shake, Strawberry; Banana vs Brown Rice Protein Vegan Shake, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • THE QUAKER OATS CO./GATORADE-VAN CAMP Strawberry Banana Zero Protein Shake, Strawberry; Banana	6.0	30	2.1	—	1.2	0.3	6.1
Brown Rice P... Food 2 Food 2 • PREVENTION, LLC Brown Rice Protein Vegan Shake, Vanilla	5.3	386	28.6	4.8	14.3	4.8	57.1

Ranchero Tofu Scramble, Ranchero Tofu vs Uncured Bacon & Cheddar Cheese Pasture Raised Egg Bites, Uncured Bacon & Cheddar Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ranchero Tof... Food 1 Food 1 • CEDARLANE NATURAL FOODS, INC. Ranchero Tofu Scramble, Ranchero Tofu	11.6	93	3.5	1.3	0.9	5.3	8.9
Uncured Baco... Food 2 Food 2 • VITAL FARMS INC. Uncured Bacon & Cheddar Cheese Pasture Raised Egg Bites, Uncured Bacon & Cheddar Cheese	9.5	185	3.9	2.3	—	13.1	13.9

Lebni Yogurt Spread vs Garlic Whipped Butter, Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lebni Yogurt... Food 1 Food 1 • HAIN REFRIGERATED FOODS INC. Lebni Yogurt Spread	1.9	214	3.6	3.6	—	21.4	3.6
Garlic Whipp... Food 2 Food 2 • WAYFARE INC. Garlic Whipped Butter, Garlic	1.9	429	7.1	—	—	42.9	—

Honey Butter Spreadable Creamed Butter, Honey Butter vs Garlic & Herb Butter Spread, Garlic; Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Butter... Food 1 Food 1 • HEART FOODS LLC Honey Butter Spreadable Creamed Butter, Honey Butter	3.7	533	13.3	6.7	—	53.3	—
Garlic & Her... Food 2 Food 2 • LAND O'LAKES, INC. Garlic & Herb Butter Spread, Garlic; Herb	1.8	500	7.1	—	—	57.1	—

Garlic Whipped Butter, Garlic vs Garlic Butter With Olive Oil, Garlic With Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Whipp... Food 1 Food 1 • WAYFARE INC. Garlic Whipped Butter, Garlic	1.9	429	7.1	—	—	42.9	—
Garlic Butte... Food 2 Food 2 • HARRIS-TEETER INC. Garlic Butter With Olive Oil, Garlic With Olive Oil	1.8	615	3.9	—	—	65.4	—

Smokey Garlic Butter, Smokey Garlic vs Onion Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smokey Garli... Food 1 Food 1 • INFUSION BLENDS Smokey Garlic Butter, Smokey Garlic	3.5	857	14.3	7.1	—	85.7	—
Onion Butter Food 2 Food 2 • TOFUTOWN NORTH AMERICA, LLC Onion Butter	1.7	780	13.3	6.7	6.7	80.0	6.7

Sandwich Rescue, Santa Fe Spread vs Roasted Garlic And Herb Butter, Roasted Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sandwich Res... Food 1 Food 1 • CROSS COUNTRY FARMS Sandwich Rescue, Santa Fe Spread	4.0	67	13.3	—	—	3.3	—
Roasted Garl... Food 2 Food 2 • BENNETT'S BUTTER. LLC Roasted Garlic And Herb Butter, Roasted Garlic	1.8	714	7.1	—	—	78.6	—

Saute Butter, Southwestern vs Garlic Finishing Butter, Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Saute Butter... Food 1 Food 1 • DFS GOURMET SPECIALTIES Saute Butter, Southwestern	0.5	658	2.5	—	—	73.3	1.7
Garlic Finis... Food 2 Food 2 • LAKEVIEW FARMS, LLC Garlic Finishing Butter, Garlic	1.8	615	3.9	—	—	65.4	—

Butter Powder vs Guatemalan Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter Powder Food 1 Food 1 • BLUE CHIP GROUP INC. Butter Powder	1.7	700	20.0	20.0	—	70.0	20.0
Guatemalan C... Food 2 Food 2 • QUESOS LA RICURA Guatemalan Cream	1.9	333	3.3	3.3	—	36.7	3.3

Honey Butter, Honey vs Parmesan Garlic Butter, Parmesan Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Butter... Food 1 Food 1 • JIMMY'S SEAFOOD Honey Butter, Honey	3.7	533	13.3	13.3	—	53.3	—
Parmesan Gar... Food 2 Food 2 • TARGET STORES Parmesan Garlic Butter, Parmesan Garlic	1.8	571	7.1	—	—	64.3	7.1

Lawrence Foods, Garlic Spread vs Salted Oat Milk Butter, Salted

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lawrence Foo... Food 1 Food 1 • LAWRENCE FOODS, INC. Lawrence Foods, Garlic Spread	0.0	818	9.1	—	9.1	90.9	—
Salted Oat M... Food 2 Food 2 • PRESTO CHANGO DECOR,INC. Salted Oat Milk Butter, Salted	1.8	571	7.1	—	—	64.3	—

Honey Butter, Honey vs Coconut Butter, Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Butter... Food 1 Food 1 • JIMMY'S SEAFOOD Honey Butter, Honey	3.7	533	13.3	13.3	—	53.3	—
Coconut Butt... Food 2 Food 2 • WILDERNESS PRODUCTS, LLC Coconut Butter, Coconut	3.6	667	33.3	6.7	20.0	66.7	—

Italian Olive Salad & Sandwich Spread, Italian vs Garlic Spread, Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Oliv... Food 1 Food 1 • G L MEZZETTA, INC. Italian Olive Salad & Sandwich Spread, Italian	0.0	357	3.6	—	3.6	39.3	—
Garlic Sprea... Food 2 Food 2 • ITALIAN ROSE COMPANY Garlic Spread, Garlic	1.8	667	6.7	—	—	73.3	—

Low Key Load Food Comparisons For Diabetics