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

Organic Honey Sunflower Butter vs Dierbergs Markets, Peanut Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hone... Food 1 Food 1 • WILD FRIENDS FOODS, INC. Organic Honey Sunflower Butter	8.8	594	25.0	6.3	9.4	50.0	21.9
Dierbergs Ma... Food 2 Food 2 • GEORGIA PEACH PRODUCTS, INC. Dierbergs Markets, Peanut Butter	7.0	625	18.8	—	6.2	46.9	28.1

Natural Peanut Butter vs Cookie Dough

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Pean... Food 1 Food 1 • KOHL CORPORATION Natural Peanut Butter	7.0	594	21.9	3.1	9.4	50.0	25.0
Cookie Dough Food 2 Food 2 • PROVIDENCE PRODUCTS, LLC Cookie Dough	8.4	757	25.0	3.6	7.1	53.6	39.3

Almond Butter, Honey vs Natural Creamy Peanut Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Butte... Food 1 Food 1 • CHICA BELLA, INC. Almond Butter, Honey	8.9	593	25.9	14.8	7.4	51.9	14.8
Natural Crea... Food 2 Food 2 • AHOLD USA, INC. Natural Creamy Peanut Butter	7.0	625	18.8	3.1	6.2	53.1	25.0

Abbott, Eas, Advantedge Carb Control Shakes, Cafe Caramel, Cafe Caramel vs Old Fashioned Crunchy Peanut Butter, Old Fashioned Crunchy

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Abbott, Eas,... Food 1 Food 1 • ROSS PRODUCTS DIVISION Abbott, Eas, Advantedge Carb Control Shakes, Cafe Caramel, Cafe Caramel	5.9	33	1.2	—	0.3	0.8	5.2
Old Fashione... Food 2 Food 2 • PEANUT BUTTER & CO, INC. Old Fashioned Crunchy Peanut Butter, Old Fashioned Crunchy	7.0	594	21.9	6.3	9.4	50.0	25.0

Frito Lay Original Sunflower Seeds 1.875 Ounce Bag vs David Chili Lime Sunflower Seeds, 5.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frito Lay Or... Food 1 Food 1 • PEPSICO INC. Frito Lay Original Sunflower Seeds 1.875 Ounce Bag	1.8	667	14.8	3.7	11.1	55.6	22.2
David Chili ... Food 2 Food 2 • CONAGRA BRANDS INC David Chili Lime Sunflower Seeds, 5.25 Oz	3.5	633	13.3	—	6.7	53.3	26.7

Nut Harvest Lightly Roasted Almonds 6 Ounce Plastic Bag vs David Chili Lime Sunflower Seeds, 5.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nut Harvest ... Food 1 Food 1 • PEPSICO INC. Nut Harvest Lightly Roasted Almonds 6 Ounce Plastic Bag	5.3	643	21.4	3.6	10.7	53.6	17.9
David Chili ... Food 2 Food 2 • CONAGRA BRANDS INC David Chili Lime Sunflower Seeds, 5.25 Oz	3.5	633	13.3	—	6.7	53.3	26.7

David Chili Lime Sunflower Seeds, 5.25 Oz vs David Roasted And Salted Almonds, 5.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Chili ... Food 1 Food 1 • CONAGRA BRANDS INC David Chili Lime Sunflower Seeds, 5.25 Oz	3.5	633	13.3	—	6.7	53.3	26.7
David Roaste... Food 2 Food 2 • CONAGRA BRANDS INC David Roasted And Salted Almonds, 5.25 Oz	3.5	643	14.3	3.6	7.1	53.6	25.0

David Chili Lime Sunflower Seeds, 5.25 Oz vs David Original Sunflower Seeds, 1.75 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Chili ... Food 1 Food 1 • CONAGRA BRANDS INC David Chili Lime Sunflower Seeds, 5.25 Oz	3.5	633	13.3	—	6.7	53.3	26.7
David Origin... Food 2 Food 2 • CONAGRA BRANDS INC David Original Sunflower Seeds, 1.75 Oz	3.5	640	16.0	—	8.0	52.0	28.0

David Chili Lime Sunflower Seeds, 5.25 Oz vs Frito Lay Peanuts Salted In Shell 4.50 Ounce Plastic Bags

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Chili ... Food 1 Food 1 • CONAGRA BRANDS INC David Chili Lime Sunflower Seeds, 5.25 Oz	3.5	633	13.3	—	6.7	53.3	26.7
Frito Lay Pe... Food 2 Food 2 • PEPSICO INC. Frito Lay Peanuts Salted In Shell 4.50 Ounce Plastic Bags	7.0	571	21.4	3.6	7.1	50.0	25.0

David Chili Lime Sunflower Seeds, 5.25 Oz vs David Sports Bucket Original Sunflower Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Chili ... Food 1 Food 1 • CONAGRA BRANDS INC David Chili Lime Sunflower Seeds, 5.25 Oz	3.5	633	13.3	—	6.7	53.3	26.7
David Sports... Food 2 Food 2 • CONAGRA BRANDS INC David Sports Bucket Original Sunflower Seeds	1.7	615	15.4	—	7.7	53.9	30.8

Frito Lay Premium Quality In Shell Pistachio 1 3/4 Ounce Bag vs David Chili Lime Sunflower Seeds, 5.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frito Lay Pr... Food 1 Food 1 • PEPSICO INC. Frito Lay Premium Quality In Shell Pistachio 1 3/4 Ounce Bag	8.9	560	28.0	8.0	8.0	44.0	20.0
David Chili ... Food 2 Food 2 • CONAGRA BRANDS INC David Chili Lime Sunflower Seeds, 5.25 Oz	3.5	633	13.3	—	6.7	53.3	26.7

David Chili Lime Sunflower Seeds, 5.25 Oz vs David Original Sunflower Seeds, 1.625 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Chili ... Food 1 Food 1 • CONAGRA BRANDS INC David Chili Lime Sunflower Seeds, 5.25 Oz	3.5	633	13.3	—	6.7	53.3	26.7
David Origin... Food 2 Food 2 • CONAGRA BRANDS INC David Original Sunflower Seeds, 1.625 Oz	3.5	609	17.4	—	8.7	52.2	26.1

Westbrae Natural, Organic Mellow Miso Brown Rice Soybean Paste vs Aji Panca Pepper Paste, Aji Panca

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Westbrae Nat... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Westbrae Natural, Organic Mellow Miso Brown Rice Soybean Paste	3.9	250	33.3	16.7	—	—	16.7
Aji Panca Pe... Food 2 Food 2 • GILDEMEISTER TRADING CORP. Aji Panca Pepper Paste, Aji Panca	5.0	86	21.4	—	3.6	—	—

Mellow Red Miso, Soybean Paste vs Peach Bbq Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mellow Red M... Food 1 Food 1 • MIYAKO ORIENTAL FOODS, INC. Mellow Red Miso, Soybean Paste	5.8	214	42.9	28.6	—	—	14.3
Peach Bbq Sauce Food 2 Food 2 • STEVE'S PALEOGOODS Peach Bbq Sauce	7.9	179	28.6	21.4	—	7.1	—

Paste For Fish Curry vs Chicken Verde Chili One Pot Sauce With Roasted Green Chiles, Med

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Paste For Fi... Food 1 Food 1 • AXIOM APPAREL GROUP INC. Paste For Fish Curry	3.9	180	16.0	8.0	8.0	12.0	4.0
Chicken Verd... Food 2 Food 2 • CONAGRA FOODS PACKAGED FOODS, LLC Chicken Verde Chili One Pot Sauce With Roasted Green Chiles, Med	4.0	33	6.7	3.3	—	—	—

Teriyaki Organic Marinade & Sauce, Teriyaki vs Mild Taco Organic Vegan Mexican Cooking Sauce, Mild Taco

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Teriyaki Org... Food 1 Food 1 • JORDAN EYEWEAR, INC. Teriyaki Organic Marinade & Sauce, Teriyaki	12.0	200	46.7	33.3	6.7	—	—
Mild Taco Or... Food 2 Food 2 • GOOD FOOD FOR GOOD Mild Taco Organic Vegan Mexican Cooking Sauce, Mild Taco	4.0	23	4.6	3.1	1.5	—	1.5

Smooth & Spicy Picante, Medium vs Hatch Green Chile, Medium

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smooth & Spi... Food 1 Food 1 • HORMEL FOODS CORPORATION Smooth & Spicy Picante, Medium	4.0	32	6.5	6.5	—	—	—
Hatch Green ... Food 2 Food 2 • TEASDALE FOODS, INC. Hatch Green Chile, Medium	4.0	33	6.7	3.3	—	—	—

Dressing With Balsamic Vinegar, Raspberry vs California Fig Balsamic Vinegar, Fig Balsamic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dressing Wit... Food 1 Food 1 • GEORGE DELALLO CO., INC. Dressing With Balsamic Vinegar, Raspberry	6.0	67	20.0	20.0	—	—	—
California F... Food 2 Food 2 • CURATION FOODS, INC. California Fig Balsamic Vinegar, Fig Balsamic	6.0	100	20.0	20.0	—	—	—

Organic Balsamic Vinegar vs Roland Balsamic Vinegar Of Modena, 8.45 Fl Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Bals... Food 1 Food 1 • STONEWALL KITCHEN, LLC Organic Balsamic Vinegar	4.0	71	14.3	14.3	—	—	—
Roland Balsa... Food 2 Food 2 • AMERICAN ROLAND FOOD LLC Roland Balsamic Vinegar Of Modena, 8.45 Fl Oz	10.0	133	33.3	26.7	—	—	—

Chianti Balsamic Red Wine Vinegar, Chianti Balsamic vs Bellino, Aged Balsamic Vinegar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chianti Bals... Food 1 Food 1 • COLAVITA USA, LLC Chianti Balsamic Red Wine Vinegar, Chianti Balsamic	10.0	167	33.3	33.3	—	—	—
Bellino, Age... Food 2 Food 2 • ALANRIC FOOD DISTRIBUTORS, INC. Bellino, Aged Balsamic Vinegar	8.0	100	26.7	26.7	—	—	—

Low Key Load Food Comparisons For Diabetics