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

Tropical, Sofrito Cooking Base vs Organic Balsamic Vinegar Of Modena

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tropical, So... Food 1 Food 1 • TROPICAL CHEESE INDUSTRIES INC Tropical, Sofrito Cooking Base	2.0	107	7.1	3.6	3.6	8.9	—
Organic Bals... Food 2 Food 2 • ALANRIC FOOD DISTRIBUTORS, INC. Organic Balsamic Vinegar Of Modena	8.0	133	26.7	26.7	—	—	—

Chocolate Dream Whey Protein Dietary Supplement, Chocolate Dream vs Focus Shot With Green Tea & L Theanine

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Dr... Food 1 Food 1 • VITAL PHARMACEUTICALS, INC. Chocolate Dream Whey Protein Dietary Supplement, Chocolate Dream	5.1	400	13.3	3.3	3.3	5.0	73.3
Focus Shot W... Food 2 Food 2 • SUJA LIFE, LLC Focus Shot With Green Tea & L Theanine	8.0	25	6.8	5.1	—	—	—

Caramel Iced High Protein Coffee, Caramel Iced vs Immunity Boost Vitamin C Ginger & Turmeric Wellness Shot, Ginger; Turmeric

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caramel Iced... Food 1 Food 1 • CHIKE NUTRITION LLC Caramel Iced High Protein Coffee, Caramel Iced	3.4	367	10.0	3.3	3.3	6.7	66.7
Immunity Boo... Food 2 Food 2 • WELLNESS SHOTS CO., INC. Immunity Boost Vitamin C Ginger & Turmeric Wellness Shot, Ginger; Turmeric	10.0	42	8.5	6.8	—	—	—

Lemon Cayenne Probiotic Apple Cider Vinegar Juice, Lemon Cayenne vs Vanilla Latte Enhanced Coffee, Vanilla Latte

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Cayenn... Food 1 Food 1 • SUJA LIFE, LLC Lemon Cayenne Probiotic Apple Cider Vinegar Juice, Lemon Cayenne	10.0	8	2.1	1.7	—	—	—
Vanilla Latt... Food 2 Food 2 • BAY AREA PRODUCTS Vanilla Latte Enhanced Coffee, Vanilla Latte	3.9	20	0.9	0.3	0.3	0.7	2.8

Unsweetened Wellness Apple Cider Vinegar Health Tonic, Unsweetened Wellness vs Sugarfree Energy Drink

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • MIND YOUR MANNA Unsweetened Wellness Apple Cider Vinegar Health Tonic, Unsweetened Wellness	4.0	36	14.3	7.1	—	—	—
Sugarfree En... Food 2 Food 2 • RED BULL NORTH AMERICA, INC. Sugarfree Energy Drink	6.0	2	1.2	—	—	—	0.4

Unsweetened Nitro Cold Brew Coffee, Unsweetened vs Tart Cherry Tonic, Tart Cherry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • DIAGEO NORTH AMERICA INC. Unsweetened Nitro Cold Brew Coffee, Unsweetened	6.0	4	0.9	—	—	—	0.3
Tart Cherry ... Food 2 Food 2 • DAILY KNEADS BREAD LLC Tart Cherry Tonic, Tart Cherry	8.0	50	13.3	10.0	—	—	—

Immuni Root Balance Probiotic Gut Power vs Carrot + Orange Blossom Apple Cider Vinegar Health Tonic, Carrot + Orange Blossom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Immuni Root ... Food 1 Food 1 • ZUKAY LIVE FOODS Immuni Root Balance Probiotic Gut Power	6.0	17	5.1	1.7	—	—	—
Carrot + Ora... Food 2 Food 2 • MIND YOUR MANNA Carrot + Orange Blossom Apple Cider Vinegar Health Tonic, Carrot + Orange Blossom	2.0	33	6.7	6.7	—	—	—

Original Organic Plant Based Ground Pork, Original vs Seitan Wheat Protein Strips, Seitan

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Org... Food 1 Food 1 • GMP GLOBAL MARKETING INC. Original Organic Plant Based Ground Pork, Original	0.0	366	5.6	—	5.6	31.0	15.5
Seitan Wheat... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Seitan Wheat Protein Strips, Seitan	7.5	141	5.9	2.4	1.2	2.4	24.7

Seasoned Pork vs Michael's Savory Seitan, Vegan Wheat Meat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Pork Food 1 Food 1 • A.R.S. CHEESE DISTRIBUTORS, INC Seasoned Pork	1.9	179	0.9	—	—	12.5	15.2
Michael's Sa... Food 2 Food 2 • GEORGIA PEACH PRODUCTS, INC. Michael's Savory Seitan, Vegan Wheat Meat	9.7	82	7.1	—	1.2	—	11.8

Tofu, Japanese Traditional vs Marinated Steak House New York Beef Strip Steak

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tofu, Japane... Food 1 Food 1 • KUSTOM FOODS Tofu, Japanese Traditional	0.0	71	1.2	—	1.2	3.5	8.2
Marinated St... Food 2 Food 2 • CENTRAL FOOD CORPORATION Marinated Steak House New York Beef Strip Steak	1.9	221	0.9	—	—	15.9	17.7

Chicken Grilled & Diced, Chicken vs Morinaga, Mori Nu, Silken Tofu

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Gril... Food 1 Food 1 • HUNGRY PLANET, INC. Chicken Grilled & Diced, Chicken	5.8	141	7.1	—	3.5	4.1	16.5
Morinaga, Mo... Food 2 Food 2 • MORINAGA NUTRITIONAL FOODS INC Morinaga, Mori Nu, Silken Tofu	2.0	41	1.2	—	—	1.2	5.9

House Foods, Tofu vs Morinaga, Mori Nu, Silken Tofu

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
House Foods,... Food 1 Food 1 • HOUSE FOODS AMERICA CORPORATION House Foods, Tofu	0.0	141	2.4	1.2	2.4	8.2	16.5
Morinaga, Mo... Food 2 Food 2 • MORINAGA NUTRITIONAL FOODS INC Morinaga, Mori Nu, Silken Tofu	2.0	41	1.2	—	—	1.2	5.9

95% Lean Ground Pork vs Buffalo Style Angus Beef Patties, Bleu Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
95% Lean Gro... Food 1 Food 1 • D'AMBROSIO BROTHERS INC. 95% Lean Ground Pork	1.9	123	0.9	—	—	4.4	21.1
Buffalo Styl... Food 2 Food 2 • MAN CAVE Buffalo Style Angus Beef Patties, Bleu Cheese	5.7	225	2.0	1.3	—	16.6	17.9

Ancho Coffee Dry Rub Beef Flat Iron Steak, Ancho Coffee vs Always Tender, Extra Lean Pork Center Cut Loin Filet, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancho Coffee... Food 1 Food 1 • CENTRAL FOOD CORPORATION Ancho Coffee Dry Rub Beef Flat Iron Steak, Ancho Coffee	1.7	168	0.9	—	—	10.6	16.8
Always Tende... Food 2 Food 2 • HORMEL Always Tender, Extra Lean Pork Center Cut Loin Filet, Original	1.9	116	0.9	—	—	4.5	17.0

Stew Meat vs Beyond Beef Plant Based Ground

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stew Meat Food 1 Food 1 • TARGET STORES Stew Meat	3.8	179	1.8	—	—	10.7	18.8
Beyond Beef ... Food 2 Food 2 • BEYOND MEAT, INC. Beyond Beef Plant Based Ground	9.4	204	6.2	—	1.8	12.4	17.7

Organic Veggie Carnitas vs Angus Beef Kabobs With Bell Peppers & Onions On Wooden Skewers, Angus Beef With Bell Peppers & Onions

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Vegg... Food 1 Food 1 • HELEN'S FOODS, INC. Organic Veggie Carnitas	1.9	158	7.0	—	5.3	7.9	15.8
Angus Beef K... Food 2 Food 2 • TARGET STORES Angus Beef Kabobs With Bell Peppers & Onions On Wooden Skewers, Angus Beef With Bell Peppers & Onions	5.7	93	2.7	1.3	0.7	3.0	13.9

Planty Good Burger Plant Based Patties vs Sliceable Extra Firm Tofu

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Planty Good ... Food 1 Food 1 • VEGGIELAND, LLC Planty Good Burger Plant Based Patties	3.7	195	4.4	—	2.7	12.4	15.9
Sliceable Ex... Food 2 Food 2 • NATURE SOY, LLC Sliceable Extra Firm Tofu	7.6	129	5.9	—	1.2	4.7	16.5

Tuna Naked In Water vs Roast Beef Style Plant Based Deli Slices, Roast Beef Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Naked I... Food 1 Food 1 • SEACO FOODS INTERNATIONAL, INC. Tuna Naked In Water	7.7	96	5.3	—	1.1	2.7	14.9
Roast Beef S... Food 2 Food 2 • TURTLE ISLAND FOODS, INC. Roast Beef Style Plant Based Deli Slices, Roast Beef Style	9.4	212	11.5	—	1.9	6.7	26.9

Steakhouse Seasoned Gourmet Beef Patties, Steakhouse Seasoned vs Extra Firm Tofu, Extra Firm

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steakhouse S... Food 1 Food 1 • BAHAMAS RUM CAKE FACTORY LTD. Steakhouse Seasoned Gourmet Beef Patties, Steakhouse Seasoned	5.6	261	2.8	—	0.7	19.0	19.0
Extra Firm T... Food 2 Food 2 • URBAN ASIAN PRODUCE, LLC Extra Firm Tofu, Extra Firm	2.3	59	2.4	—	1.2	2.9	5.9

Organic Firm Tofu vs Original Meatless Breakfast Patties, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Firm... Food 1 Food 1 • HOUSE FOODS AMERICA CORPORATION Organic Firm Tofu	1.9	82	2.4	—	1.2	4.7	8.2
Original Mea... Food 2 Food 2 • J & G INNOVATIONS PTY LTD Original Meatless Breakfast Patties, Original	7.7	171	11.4	1.4	5.7	8.6	15.7

Low Key Load Food Comparisons For Diabetics