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

Gourmet Olde Canadian Steak Rub vs Organic Tandoori Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Olde... Food 1 Food 1 • THE NUTMEG SPICE CO. LTD. Gourmet Olde Canadian Steak Rub	2.6	106	19.0	—	6.0	3.0	3.0
Organic Tand... Food 2 Food 2 • 24 MANTRA ORGANIC Organic Tandoori Chicken	2.0	270	54.1	—	27.0	—	—

Cajun Dry Rub, Cajun vs Afc Franchise Corp., Roasted Sesame Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cajun Dry Ru... Food 1 Food 1 • FRONTIER COOPERATIVE HERBS Cajun Dry Rub, Cajun	2.0	167	66.7	—	33.3	—	—
Afc Franchis... Food 2 Food 2 • ADVANCED FRESH CONCEPTS CORP. Afc Franchise Corp., Roasted Sesame Seeds	1.9	750	50.0	—	—	50.0	—

Seekh Kebab Masala Spic Mix vs Cajun Dry Rub, Cajun

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seekh Kebab ... Food 1 Food 1 • LAZIZA INTERNATIONAL Seekh Kebab Masala Spic Mix	3.8	429	57.1	—	28.6	14.3	14.3
Cajun Dry Ru... Food 2 Food 2 • FRONTIER COOPERATIVE HERBS Cajun Dry Rub, Cajun	2.0	167	66.7	—	33.3	—	—

Sindhi Biryani Masala Spice Mix vs Medium Hot Unpeeled Las Cruces, New Mexico Organic Flame Roasted Green Chiles, Medium Hot

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sindhi Birya... Food 1 Food 1 • LAZIZA INTERNATIONAL Sindhi Biryani Masala Spice Mix	3.8	375	50.0	—	25.0	12.5	12.5
Medium Hot U... Food 2 Food 2 • MI ABUELO ORGANIC CHILE LLC Medium Hot Unpeeled Las Cruces, New Mexico Organic Flame Roasted Green Chiles, Medium Hot	6.0	53	10.5	5.3	2.6	—	2.6

Garlic 'N Herb vs Ginger Minced

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic 'N Herb Food 1 Food 1 • FRONTIER COOPERATIVE HERBS Garlic 'N Herb	1.7	417	83.3	—	—	—	83.3
Ginger Minced Food 2 Food 2 • SPICE WORLD, INC. Ginger Minced	8.0	300	80.0	40.0	—	—	—

Ginger Minced vs Sesame Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ginger Minced Food 1 Food 1 • SPICE WORLD, INC. Ginger Minced	8.0	300	80.0	40.0	—	—	—
Sesame Seeds Food 2 Food 2 • LOWE'S FOOD STORES, INC. Sesame Seeds	1.9	667	44.4	—	—	44.4	—

Roasted Black Sesame Seed, Roasted Black vs Red Curry Cubes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Blac... Food 1 Food 1 • WISMETTAC ASIAN FOODS, INC. Roasted Black Sesame Seed, Roasted Black	0.0	600	20.0	—	20.0	60.0	20.0
Red Curry Cubes Food 2 Food 2 • EDWARD & SONS TRADING CO., INC Red Curry Cubes	1.8	476	19.1	—	—	28.6	19.1

Amazing Herbs, Black Cumin Seed vs Mild Curry Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amazing Herb... Food 1 Food 1 • AHN INTERNATIONAL INC. Amazing Herbs, Black Cumin Seed	1.8	500	40.0	—	20.0	40.0	20.0
Mild Curry P... Food 2 Food 2 • SHARWOOD'S Mild Curry Powder	3.8	250	50.0	—	30.0	15.0	10.0

Organic Raw Sesame Seeds vs Fire Roasted Jalapeno Flavor Concentrate, Fire Roasted Jalapeno

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Raw ... Food 1 Food 1 • NOW HEALTH GROUP INC. Organic Raw Sesame Seeds	5.2	667	16.7	—	6.7	53.3	26.7
Fire Roasted... Food 2 Food 2 • L. J. MINOR CORP. Fire Roasted Jalapeno Flavor Concentrate, Fire Roasted Jalapeno	2.0	100	20.0	—	—	10.0	—

Old El Paso Spice Mix For Soft Tacos Crispy Chicken Mild 35 G vs Just Foods Crushed Ginger 185 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Old El Paso Spice Mix For Soft Tacos Crispy Chicken Mild 35 G	3.3	369	65.7	5.7	17.1	2.9	11.4
Just Foods C... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Just Foods Crushed Ginger 185 G	1.9	33	10.0	10.0	—	10.0	10.0

Just Foods Garlic And Ginger Mix 185 G vs Old El Paso Spice Mix For Soft Tacos Crispy Chicken Mild 35 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Just Foods G... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Just Foods Garlic And Ginger Mix 185 G	3.5	88	18.0	10.0	—	10.0	10.0
Old El Paso ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Old El Paso Spice Mix For Soft Tacos Crispy Chicken Mild 35 G	3.3	369	65.7	5.7	17.1	2.9	11.4

Old El Paso Spice Mix For Soft Tacos Crispy Chicken Mild 35 G vs Just Foods Garlic And Ginger Mix 380 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Old El Paso Spice Mix For Soft Tacos Crispy Chicken Mild 35 G	3.3	369	65.7	5.7	17.1	2.9	11.4
Just Foods G... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Just Foods Garlic And Ginger Mix 380 G	3.5	88	18.0	10.0	—	10.0	10.0

Old El Paso Spice Mix For Soft Tacos Crispy Chicken Mild 35 G vs Just Foods Crushed Garlic 380 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Old El Paso Spice Mix For Soft Tacos Crispy Chicken Mild 35 G	3.3	369	65.7	5.7	17.1	2.9	11.4
Just Foods C... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Just Foods Crushed Garlic 380 G	4.8	123	25.0	10.0	—	10.0	10.0

Just Foods Barbeque Mix 265 G vs Old El Paso Spice Mix For Soft Tacos Crispy Chicken Mild 35 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Just Foods B... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Just Foods Barbeque Mix 265 G	3.3	81	17.0	10.0	—	10.0	10.0
Old El Paso ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Old El Paso Spice Mix For Soft Tacos Crispy Chicken Mild 35 G	3.3	369	65.7	5.7	17.1	2.9	11.4

Swanson 100% Natural Chicken Broth, 10.5 Oz Can vs Swanson Natural Goodness 33% Less Sodium Chicken Broth, 8 Oz Quick Cups (Pack Of 4)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swanson 100%... Food 1 Food 1 • CAMPBELL SOUP COMPANY Swanson 100% Natural Chicken Broth, 10.5 Oz Can	2.0	3	0.3	0.3	—	—	0.3
Swanson Natu... Food 2 Food 2 • CAMPBELL SOUP COMPANY Swanson Natural Goodness 33% Less Sodium Chicken Broth, 8 Oz Quick Cups (Pack Of 4)	2.0	6	0.4	0.4	—	—	0.8

Swanson Natural Goodness Chicken Broth, 48 Oz Carton vs Swanson 100% Natural Chicken Broth, 49.5 Oz Can

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swanson Natu... Food 1 Food 1 • CAMPBELL SOUP COMPANY Swanson Natural Goodness Chicken Broth, 48 Oz Carton	2.1	6	0.4	—	—	—	0.9
Swanson 100%... Food 2 Food 2 • CAMPBELL SOUP COMPANY Swanson 100% Natural Chicken Broth, 49.5 Oz Can	2.1	4	0.4	0.4	—	—	0.4

Pacific Foods Organic Beef Broth, 32 Oz Carton vs Swanson 100% Natural Chicken Stock, 32 Oz Carton (Pack Of 3)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pacific Food... Food 1 Food 1 • CAMPBELL SOUP COMPANY Pacific Foods Organic Beef Broth, 32 Oz Carton	2.1	4	0.4	0.4	—	—	0.9
Swanson 100%... Food 2 Food 2 • CAMPBELL SOUP COMPANY Swanson 100% Natural Chicken Stock, 32 Oz Carton (Pack Of 3)	2.1	9	0.4	—	—	—	1.7

Pacific Foods Organic Unsalted Chicken Bone Broth, 8 Oz Carton vs Swanson 100% Natural Chicken Broth, 8 Oz Quick Cups (Pack Of 4)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pacific Food... Food 1 Food 1 • CAMPBELL SOUP COMPANY Pacific Foods Organic Unsalted Chicken Bone Broth, 8 Oz Carton	2.0	21	0.4	0.4	—	0.4	3.7
Swanson 100%... Food 2 Food 2 • CAMPBELL SOUP COMPANY Swanson 100% Natural Chicken Broth, 8 Oz Quick Cups (Pack Of 4)	2.0	4	0.4	0.4	—	—	0.4

Swanson Natural Goodness 33% Less Sodium Chicken Broth, 8 Oz Quick Cups (Pack Of 4) vs Swanson Natural Goodness 33% Less Sodium Chicken Broth, 14.5 Oz Can (Pack Of 12)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swanson Natu... Food 1 Food 1 • CAMPBELL SOUP COMPANY Swanson Natural Goodness 33% Less Sodium Chicken Broth, 8 Oz Quick Cups (Pack Of 4)	2.0	6	0.4	0.4	—	—	0.8
Swanson Natu... Food 2 Food 2 • CAMPBELL SOUP COMPANY Swanson Natural Goodness 33% Less Sodium Chicken Broth, 14.5 Oz Can (Pack Of 12)	2.1	6	0.4	—	—	—	0.9

Pacific Foods Organic Beef Bone Broth, 32 Oz Carton vs Pacific Foods Organic Chicken Bone Broth With Sea Salt, 32 Oz Carton

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pacific Food... Food 1 Food 1 • CAMPBELL SOUP COMPANY Pacific Foods Organic Beef Bone Broth, 32 Oz Carton	2.1	17	0.4	0.4	—	—	3.4
Pacific Food... Food 2 Food 2 • CAMPBELL SOUP COMPANY Pacific Foods Organic Chicken Bone Broth With Sea Salt, 32 Oz Carton	2.1	21	0.4	0.4	—	0.4	3.8

Low Key Load Food Comparisons For Diabetics