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

Ground Beef Sausage vs Caroline's, Natural, Vegetarian Chik'n Patty

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Beef ... Food 1 Food 1 • ABBOTS BUTCHER INC. Ground Beef Sausage	5.6	165	5.9	1.2	2.4	5.9	21.2
Caroline's, ... Food 2 Food 2 • ATLANTIC NATURAL FOODS LLC Caroline's, Natural, Vegetarian Chik'n Patty	1.9	95	4.8	1.6	3.2	2.4	15.9

Brat Style Meatless Sausages, Brat Style vs Tofu

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brat Style M... Food 1 Food 1 • TARGET STORES Brat Style Meatless Sausages, Brat Style	1.8	224	2.4	—	1.2	15.3	17.7
Tofu Food 2 Food 2 • NASOYA FOODS USA, LLC Tofu	2.0	49	1.1	—	—	2.2	4.4

Ground Beef Sausage vs Cheddar Jalapeno

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Beef ... Food 1 Food 1 • ABBOTS BUTCHER INC. Ground Beef Sausage	5.6	165	5.9	1.2	2.4	5.9	21.2
Cheddar Jala... Food 2 Food 2 • INTERSTATE MEAT DIST., INC. Cheddar Jalapeno	1.8	258	1.3	0.7	0.7	20.5	16.6

Sprouts, Organic Tofu Firm vs Organic Veggie Carnitas

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sprouts, Org... Food 1 Food 1 • HENRY'S MARKETPLACE, INC. Sprouts, Organic Tofu Firm	0.0	94	1.2	—	1.2	5.9	9.4
Organic Vegg... Food 2 Food 2 • HELEN'S FOODS, INC. Organic Veggie Carnitas	1.9	158	7.0	—	5.3	7.9	15.8

Firm Organic Tofu, Firm vs Steak House Dry Rub Ribeye Steak, Steak House

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Firm Organic... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Firm Organic Tofu, Firm	1.9	82	2.4	—	1.2	4.7	8.2
Steak House ... Food 2 Food 2 • CENTRAL FOOD CORPORATION Steak House Dry Rub Ribeye Steak, Steak House	1.7	230	0.9	0.9	—	18.6	16.8

Center Cut Chops Boneless Thin Pork vs Plant Based Ground

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Center Cut C... Food 1 Food 1 • TARGET STORES Center Cut Chops Boneless Thin Pork	1.9	153	1.2	—	—	8.2	18.8
Plant Based ... Food 2 Food 2 • THE POWERPLANTS COMPANY Plant Based Ground	11.2	239	6.2	0.9	0.9	15.9	19.5

Worthington, Loma Linda, Big Franks Vegetable & Grain Protein Links vs Authentic Japanese Style Tofu

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Worthington,... Food 1 Food 1 • ATLANTIC NATURAL FOODS LLC Worthington, Loma Linda, Big Franks Vegetable & Grain Protein Links	1.9	216	5.9	—	3.9	11.8	21.6
Authentic Ja... Food 2 Food 2 • MORINAGA NUTRITIONAL FOODS INC Authentic Japanese Style Tofu	2.0	59	1.2	—	—	2.9	7.1

Extra Firm Tofu vs Organic Veggie Carnitas

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Firm Tofu Food 1 Food 1 • THE KROGER CO. Extra Firm Tofu	1.9	101	2.5	—	1.3	5.1	10.1
Organic Vegg... Food 2 Food 2 • HELEN'S FOODS, INC. Organic Veggie Carnitas	1.9	158	7.0	—	5.3	7.9	15.8

Roasted Turkey Style Savory & Hearty Plant Based Deli Slices, Roasted Turkey Style vs Extra Firm Tofu Smoked Five Spice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Turk... Food 1 Food 1 • MAESTRI D'ITALIA INC Roasted Turkey Style Savory & Hearty Plant Based Deli Slices, Roasted Turkey Style	1.8	242	8.3	4.2	4.2	8.3	33.3
Extra Firm T... Food 2 Food 2 • SKINDINAVIA Extra Firm Tofu Smoked Five Spice	7.4	212	7.1	—	2.4	9.4	23.5

Italian Style Plant Based Meatballs, Italian Style vs Stew Meat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • BEYOND MEAT, INC. Italian Style Plant Based Meatballs, Italian Style	11.3	240	7.4	—	2.5	17.4	15.7
Stew Meat Food 2 Food 2 • TARGET STORES Stew Meat	3.8	179	1.8	—	—	10.7	18.8

Plant Based Chopped Chick'n vs Steakhouse Seasoned Gourmet Beef Patties, Steakhouse Seasoned

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plant Based ... Food 1 Food 1 • ABBOTS BUTCHER INC. Plant Based Chopped Chick'n	1.9	118	3.5	—	2.4	3.5	16.5
Steakhouse S... Food 2 Food 2 • BAHAMAS RUM CAKE FACTORY LTD. Steakhouse Seasoned Gourmet Beef Patties, Steakhouse Seasoned	5.6	261	2.8	—	0.7	19.0	19.0

Bacon Seitan In Strips, Bacon vs All Purpose Organic Meatless Plant Crumbles

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon Seitan... Food 1 Food 1 • BRITTANY RECORDS Bacon Seitan In Strips, Bacon	7.5	140	8.8	—	1.8	0.9	26.3
All Purpose ... Food 2 Food 2 • FRONTIER COOPERATIVE HERBS All Purpose Organic Meatless Plant Crumbles	3.5	375	16.7	—	8.3	6.3	62.5

Tofu Bean Curd In Water vs Roasted Turkey Style Savory & Hearty Plant Based Deli Slices, Roasted Turkey Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tofu Bean Cu... Food 1 Food 1 • AMERICAN ROLAND FOOD LLC Tofu Bean Curd In Water	1.9	153	2.4	—	1.2	9.4	16.5
Roasted Turk... Food 2 Food 2 • MAESTRI D'ITALIA INC Roasted Turkey Style Savory & Hearty Plant Based Deli Slices, Roasted Turkey Style	1.8	242	8.3	4.2	4.2	8.3	33.3

Plant Based Ground "Beef" vs Classic Meatloaf

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plant Based ... Food 1 Food 1 • ABBOTS BUTCHER INC. Plant Based Ground "Beef"	7.6	153	5.9	1.2	1.2	5.3	21.2
Classic Meat... Food 2 Food 2 • GREENLEAF FOODS, SPC Classic Meatloaf	7.4	301	8.0	—	4.4	18.6	26.6

Southwest Organic Plant Taco Meatless Crumbles, Southwest vs Goya Premium Squid, 4 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest Or... Food 1 Food 1 • FRONTIER COOPERATIVE HERBS Southwest Organic Plant Taco Meatless Crumbles, Southwest	3.5	375	16.7	—	8.3	6.3	62.5
Goya Premium... Food 2 Food 2 • GOYA FOODS, INC. Goya Premium Squid, 4 Oz	3.8	218	3.6	—	—	16.4	14.6

Curry Dusted Popped Water Lily Seeds, Curry Dusted vs Real Beef Jerky, Black Pepper, Smoke

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Curry Dusted... Food 1 Food 1 • LISA PRODUCE Curry Dusted Popped Water Lily Seeds, Curry Dusted	9.2	571	64.3	—	28.6	35.7	14.3
Real Beef Je... Food 2 Food 2 • HARD TIMES REAL BEEF JERKY Real Beef Jerky, Black Pepper, Smoke	1.8	214	3.6	—	—	3.6	39.3

Organic Miso, Dashi Miso vs Burmese Crunchy Mix, Burmese Crunchy

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Miso... Food 1 Food 1 • ENERHEALTH BOTANICALS, LLC Organic Miso, Dashi Miso	3.9	208	16.7	8.3	—	8.3	8.3
Burmese Crun... Food 2 Food 2 • BURMA LOVE FOODS COMPANY Burmese Crunchy Mix, Burmese Crunchy	1.8	500	25.0	—	12.5	43.8	25.0

Hempler's, Uncured Landjaeger vs Smoked Turkey Breast, Smoked

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hempler's, U... Food 1 Food 1 • HEMPLER FOODS GROUP LLC Hempler's, Uncured Landjaeger	1.7	652	4.4	4.4	—	56.5	30.4
Smoked Turke... Food 2 Food 2 • HORMEL FOODS CORPORATION Smoked Turkey Breast, Smoked	1.9	91	1.8	—	—	0.9	20.0

Mozzarella Cheese Roll With Prosciutto & Basil, Mozzarella Cheese With Prosciutto & Basil vs Beef Fry, Beef

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mozzarella C... Food 1 Food 1 • SAFEWAY, INC. Mozzarella Cheese Roll With Prosciutto & Basil, Mozzarella Cheese With Prosciutto & Basil	1.8	286	3.6	—	—	21.4	25.0
Beef Fry, Beef Food 2 Food 2 • ABELES & HEYMANN, LLC Beef Fry, Beef	1.9	246	1.8	—	—	17.5	15.8

Bruschetta Topping vs Polish Style Pickles

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bruschetta T... Food 1 Food 1 • GIOVANNI FOOD CO., INC. Bruschetta Topping	6.0	50	5.0	1.7	—	2.5	—
Polish Style... Food 2 Food 2 • DALTON'S BEST MAID PRODUCTS, INC. Polish Style Pickles	2.0	18	3.6	3.6	—	—	—

Low Key Load Food Comparisons For Diabetics