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

Lemon Rosemary Hummus, Lemon Rosemary vs Roasted Pimientos

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Rosema... Food 1 Food 1 • TRIBE MEDITERRANEAN FOODS, INC. Lemon Rosemary Hummus, Lemon Rosemary	5.8	250	14.3	—	3.6	16.1	7.1
Roasted Pimi... Food 2 Food 2 • GOYA FOODS, INC. Roasted Pimientos	10.1	23	5.4	1.5	1.5	—	0.8

Sun Ripened Dried Tomatoes vs Cocktail Onions, Cocktail

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sun Ripened ... Food 1 Food 1 • G L MEZZETTA, INC. Sun Ripened Dried Tomatoes	5.7	300	26.7	13.3	6.7	20.0	6.7
Cocktail Oni... Food 2 Food 2 • MEIJER, INC. Cocktail Onions, Cocktail	6.0	33	10.0	6.7	—	—	—

Diced Jalapeno Peppers, Jalapeno vs Raw Kraut, Dill & Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Diced Jalape... Food 1 Food 1 • COUNTRY FRESH INC. Diced Jalapeno Peppers, Jalapeno	2.0	33	6.7	3.3	3.3	—	—
Raw Kraut, D... Food 2 Food 2 • GLK FOODS, LLC Raw Kraut, Dill & Garlic	0.0	17	3.3	—	3.3	—	—

Kalamata Olive Spread, Kalamata vs Bella Di Cerignola Olives, Bella Di Cerignola

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kalamata Oli... Food 1 Food 1 • SOURCE ATLANTIQUE, INC. Kalamata Olive Spread, Kalamata	0.0	214	3.6	—	3.6	21.4	—
Bella Di Cer... Food 2 Food 2 • TARGET STORES Bella Di Cerignola Olives, Bella Di Cerignola	0.0	156	6.3	—	6.2	15.6	—

Fire Roasted Eggplant Bruschetta vs Honey Sweet Stackers

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fire Roasted... Food 1 Food 1 Fire Roasted Eggplant Bruschetta	3.9	117	6.7	—	—	10.0	3.3
Honey Sweet ... Food 2 Food 2 • YEE-HAW PICKLE COMPANY LLC Honey Sweet Stackers	2.0	18	3.6	3.6	—	—	—

Aramouni's, Classic Potato Salad vs Brine Pickled Cucumbers

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Aramouni's, ... Food 1 Food 1 • ARAMOUNI GOURMET FOODS, INC. Aramouni's, Classic Potato Salad	9.8	214	21.4	3.6	3.6	10.7	3.6
Brine Pickle... Food 2 Food 2 • SHAI FOOD PRODUCTS Brine Pickled Cucumbers	0.0	7	0.7	—	1.2	—	0.8

Green Olive Rings vs Sweet Creek Foods, Organic Sweet Relish

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Olive ... Food 1 Food 1 • COLONEL LEE'S ENTERPRISES Green Olive Rings	1.8	114	6.4	—	—	10.0	0.7
Sweet Creek ... Food 2 Food 2 • SWEET CREEK FOODS LLC Sweet Creek Foods, Organic Sweet Relish	10.0	133	33.3	26.7	—	—	—

Sweet Creek Foods, Organic Sweet Relish vs Kalamata Olive Paste

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Creek ... Food 1 Food 1 • SWEET CREEK FOODS LLC Sweet Creek Foods, Organic Sweet Relish	10.0	133	33.3	26.7	—	—	—
Kalamata Oli... Food 2 Food 2 • INDO-EUROPEAN FOODS INC Kalamata Olive Paste	0.0	200	6.7	6.7	6.7	20.0	—

Buffalo Blue Greek Olives Stuffed With Spicy Buffalo Blue Cheese, Buffalo Blue vs Crispy Dill Pickled Carrots

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Blue... Food 1 Food 1 • FOOD MATCH, INC. Buffalo Blue Greek Olives Stuffed With Spicy Buffalo Blue Cheese, Buffalo Blue	1.9	233	6.7	—	—	23.3	6.7
Crispy Dill ... Food 2 Food 2 • SAFIES Crispy Dill Pickled Carrots	4.0	18	7.1	3.6	—	—	—

Peloponnese, Spread, Olive Bruschetta, Olive Bruschetta vs Pitted Green Olives Snack Packs, Basil & Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peloponnese,... Food 1 Food 1 • SOURCE ATLANTIQUE, INC. Peloponnese, Spread, Olive Bruschetta, Olive Bruschetta	3.9	125	7.1	3.6	—	10.7	—
Pitted Green... Food 2 Food 2 • MILAS FOOD Pitted Green Olives Snack Packs, Basil & Garlic	1.9	167	6.7	—	—	20.0	—

Organic Olive Tapenade vs Saverne, Artisanal Kraut, Curry, Curry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Oliv... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Organic Olive Tapenade	1.9	333	6.7	—	3.3	36.7	—
Saverne, Art... Food 2 Food 2 • GLK FOODS, LLC Saverne, Artisanal Kraut, Curry, Curry	0.0	33	3.3	—	3.3	—	—

Fermented Tea Leaf Salad vs Haddon House, Pitted Spanish Olives

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fermented Te... Food 1 Food 1 • MYA FOODS CORP. Fermented Tea Leaf Salad	11.6	178	3.9	0.4	1.8	4.6	3.5
Haddon House... Food 2 Food 2 • UNITED NATURAL FOODS, INC. Haddon House, Pitted Spanish Olives	1.9	200	6.7	—	—	20.0	—

Eggplant Creamy Sunflower Spread vs Kalamata Pitted Halves Olives, Kalamata

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Eggplant Cre... Food 1 Food 1 • TOFUTOWN NORTH AMERICA, LLC Eggplant Creamy Sunflower Spread	3.8	353	10.0	6.7	3.3	33.3	6.7
Kalamata Pit... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Kalamata Pitted Halves Olives, Kalamata	2.0	133	6.7	—	—	10.0	—

Organic Jalapeno Feuerkraut vs Saverne, Raw Natural Kraut, Curry, Curry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Jala... Food 1 Food 1 • HAWTHORNE VALLEY FARM Organic Jalapeno Feuerkraut	10.0	35	8.8	—	—	—	1.8
Saverne, Raw... Food 2 Food 2 • GLK FOODS, LLC Saverne, Raw Natural Kraut, Curry, Curry	0.0	33	3.3	—	3.3	—	—

Stuffed Manzanilla Spanish Olives With Minced Pimientos vs Deli Style Pickle Spears

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stuffed Manz... Food 1 Food 1 • FOOD TOWN STORES INC. Stuffed Manzanilla Spanish Olives With Minced Pimientos	1.0	179	3.6	—	—	17.9	—
Deli Style P... Food 2 Food 2 • RICK'S PICKS Deli Style Pickle Spears	2.0	18	3.6	3.6	—	—	—

The Kiwi Artisan Manuka Smoked Olives 150 G vs Living Goodness Heart Beet Kraut Green & Red Cabbage Beetroot 500 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Kiwi Art... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA The Kiwi Artisan Manuka Smoked Olives 150 G	1.0	30	4.2	0.2	3.2	31.6	1.2
Living Goodn... Food 2 Food 2 • LIVING GOODNESS LIMITED Living Goodness Heart Beet Kraut Green & Red Cabbage Beetroot 500 G	3.0	37	7.4	0.1	—	0.2	1.3

Living Goodness Heart Beet Kraut Green & Red Cabbage Beetroot 500 G vs Golden Sun Sliced Jalapeo Peppers 360 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Living Goodn... Food 1 Food 1 • LIVING GOODNESS LIMITED Living Goodness Heart Beet Kraut Green & Red Cabbage Beetroot 500 G	3.0	37	7.4	0.1	—	0.2	1.3
Golden Sun S... Food 2 Food 2 • ACTON INTERNATIONAL MARKETING LIMITED Golden Sun Sliced Jalapeo Peppers 360 G	2.0	15	3.6	3.6	—	3.6	3.6

Sauerkraut, Cobblestreet Market, Kosher, Ref, 5 Gal Pail vs Whole Sweet Gherkin Pickles Packed In Cases Of Four 1 Gallon Plastic Jars.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sauerkraut, ... Food 1 Food 1 • INDEPENDENT MARKETING ALLIANCE Sauerkraut, Cobblestreet Market, Kosher, Ref, 5 Gal Pail	0.0	167	33.3	—	33.3	—	—
Whole Sweet ... Food 2 Food 2 • KAISER PICKLES LLC. Whole Sweet Gherkin Pickles Packed In Cases Of Four 1 Gallon Plastic Jars.	3.9	30	8.0	8.0	1.0	—	—

Light Unsweetened Coconut Milk, Light Unsweetened vs Unsweetened Vanilla Sesamemilk, Unsweetened Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Unswee... Food 1 Food 1 • ROUSE'S ENTERPRISES, INC. Light Unsweetened Coconut Milk, Light Unsweetened	2.0	62	1.3	1.3	—	6.3	1.3
Unsweetened ... Food 2 Food 2 • HOPE & SESAME Unsweetened Vanilla Sesamemilk, Unsweetened Vanilla	2.0	38	0.8	—	0.4	2.1	3.3

Coconut Milk vs Almond Milk, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Milk Food 1 Food 1 • FRESH FINDS Coconut Milk	6.0	21	1.3	0.4	—	1.9	0.4
Almond Milk,... Food 2 Food 2 • LYLE STYLE Almond Milk, Original	2.2	20	0.9	—	0.4	1.6	0.5

Low Key Load Food Comparisons For Diabetics