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

Raspberry Sugar Free Vinaigrette Salad Dressing, Raspberry vs Mango Spiked Habanero, Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Su... Food 1 Food 1 • JOHN ZIDIAN COMPANY INC. Raspberry Sugar Free Vinaigrette Salad Dressing, Raspberry	1.9	200	3.3	—	—	20.0	—
Mango Spiked... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Mango Spiked Habanero, Mango	1.9	419	3.2	3.2	—	45.2	—

Creamy Green Goddess Dressing, Creamy Green Goddess vs Balsamic Vinegar Of Nodena

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Green... Food 1 Food 1 • TESSEMAE'S LLC Creamy Green Goddess Dressing, Creamy Green Goddess	1.8	593	3.7	—	—	66.7	—
Balsamic Vin... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Balsamic Vinegar Of Nodena	4.0	67	13.3	13.3	—	—	—

Nago, All Natural Dressing, Classic Miso vs Crunchy Blends Butter Supreme Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nago, All Na... Food 1 Food 1 • NAGO LLC Nago, All Natural Dressing, Classic Miso	9.8	150	16.7	6.7	—	10.0	3.3
Crunchy Blen... Food 2 Food 2 • FRESH EXPRESS INCORPORATED Crunchy Blends Butter Supreme Salad	4.0	18	2.8	0.7	1.4	—	1.4

Organic Roasted Tahini vs Organic Honey Apple Cider Vinaigrette, Honey Apple Cider

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Roas... Food 1 Food 1 • EDEN FOODS, INC. Organic Roasted Tahini	3.4	677	12.9	—	6.5	64.5	19.4
Organic Hone... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Organic Honey Apple Cider Vinaigrette, Honey Apple Cider	5.7	333	10.0	6.7	—	33.3	—

Chantal Organics Tamari Soy Sauce 300 Ml vs Blend Ketchup (Sugar Free) 1 Kg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chantal Orga... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Chantal Organics Tamari Soy Sauce 300 Ml	2.0	10	1.0	—	—	—	1.5
Blend Ketchu... Food 2 Food 2 • LOFT FOODS LIMITED Blend Ketchup (Sugar Free) 1 Kg	1.8	50	9.0	8.0	—	—	1.0

Nando's Peri Peri Sauce Medium 250 G vs Salsa Brava Chimichurri Herb Sauce Mild 250 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nando's Peri... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Nando's Peri Peri Sauce Medium 250 G	0.4	56	1.0	0.5	—	5.0	1.0
Salsa Brava ... Food 2 Food 2 • CLEVERFEED LIMITED Salsa Brava Chimichurri Herb Sauce Mild 250 G	0.0	304	1.0	0.5	1.5	33.0	1.0

Nando's Peri Peri Sauce Medium 250 G vs Salsa Brava Chimichurri Herb Sauce 250 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nando's Peri... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Nando's Peri Peri Sauce Medium 250 G	0.4	56	1.0	0.5	—	5.0	1.0
Salsa Brava ... Food 2 Food 2 • CLEVERFEED LIMITED Salsa Brava Chimichurri Herb Sauce 250 G	0.0	324	2.0	1.0	2.0	34.5	1.0

Blend Ketchup (Sugar Free) 1 Kg vs Salsa Brava Chimichurri Herb Sauce 250 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blend Ketchu... Food 1 Food 1 • LOFT FOODS LIMITED Blend Ketchup (Sugar Free) 1 Kg	1.8	50	9.0	8.0	—	—	1.0
Salsa Brava ... Food 2 Food 2 • CLEVERFEED LIMITED Salsa Brava Chimichurri Herb Sauce 250 G	0.0	324	2.0	1.0	2.0	34.5	1.0

Nando's Peri Peri Sauce Medium 250 G vs Chantal Organics Tamari Soy Sauce 300 Ml

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nando's Peri... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Nando's Peri Peri Sauce Medium 250 G	0.4	56	1.0	0.5	—	5.0	1.0
Chantal Orga... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Chantal Organics Tamari Soy Sauce 300 Ml	2.0	10	1.0	—	—	—	1.5

Mamia's Ethiopian Sauce Chilli 150 G vs Blend Ketchup (Sugar Free) 1 Kg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mamia's Ethi... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Mamia's Ethiopian Sauce Chilli 150 G	0.2	366	1.3	0.7	—	40.0	2.4
Blend Ketchu... Food 2 Food 2 • LOFT FOODS LIMITED Blend Ketchup (Sugar Free) 1 Kg	1.8	50	9.0	8.0	—	—	1.0

Genoese Fresh Basil Traditional Pesto 900 G vs Cassia At Home Korma Curry Sauce 500 Ml

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Genoese Fres... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Genoese Fresh Basil Traditional Pesto 900 G	1.8	519	5.0	5.0	—	54.0	9.0
Cassia At Ho... Food 2 Food 2 • CREATIVE CUISINE LIMITED Cassia At Home Korma Curry Sauce 500 Ml	7.8	218	5.0	3.0	1.8	21.3	2.0

Cassia At Home Korma Curry Sauce 500 Ml vs Genoese Plant Based Fresh Basil Pesto 900 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cassia At Ho... Food 1 Food 1 • CREATIVE CUISINE LIMITED Cassia At Home Korma Curry Sauce 500 Ml	7.8	218	5.0	3.0	1.8	21.3	2.0
Genoese Plan... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Genoese Plant Based Fresh Basil Pesto 900 G	1.8	459	5.0	5.0	—	48.0	5.0

Silver Spring Foods Beer'n Brat Horseradish Mustard vs Pace Mild Picante Sauce, 24 Oz Jar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Silver Sprin... Food 1 Food 1 • SILVER SPRING FOODS INC Silver Spring Foods Beer'n Brat Horseradish Mustard	0.2	93	6.4	1.4	4.6	5.4	4.6
Pace Mild Pi... Food 2 Food 2 • CAMPBELL SOUP COMPANY Pace Mild Picante Sauce, 24 Oz Jar	1.9	31	6.3	3.1	3.1	—	—

Teresa White Extra Heavy Pizza Sauce With Basil, 105 Oz Can vs Pace Medium Picante Sauce, 138 Oz. (Case Of 4)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Teresa White... Food 1 Food 1 • RED GOLD, INC. Teresa White Extra Heavy Pizza Sauce With Basil, 105 Oz Can	8.7	48	9.9	5.9	2.8	0.2	2.3
Pace Medium ... Food 2 Food 2 • CAMPBELL SOUP COMPANY Pace Medium Picante Sauce, 138 Oz. (Case Of 4)	1.9	31	6.3	3.1	3.1	—	—

Pace Medium Picante Sauce, 138 Oz Jug vs Teresa White Extra Heavy Pizza Sauce With Basil, 105 Oz Can Case Of 6

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pace Medium ... Food 1 Food 1 • CAMPBELL SOUP COMPANY Pace Medium Picante Sauce, 138 Oz Jug	1.9	31	6.3	3.1	3.1	—	—
Teresa White... Food 2 Food 2 • RED GOLD, INC. Teresa White Extra Heavy Pizza Sauce With Basil, 105 Oz Can Case Of 6	8.7	48	9.9	5.9	2.8	0.2	2.3

Chef Mate Que Bueno Nacho Cheese Sauce, 6 Lb 10 Oz Can vs Annie's Shiitake Sesame Vinaigrette Dressing

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chef Mate Qu... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Chef Mate Que Bueno Nacho Cheese Sauce, 6 Lb 10 Oz Can	7.8	145	6.5	—	—	12.9	3.2
Annie's Shii... Food 2 Food 2 • GENERAL MILLS SALES INC. Annie's Shiitake Sesame Vinaigrette Dressing	3.6	420	6.7	0.2	0.3	43.3	1.6

Annie's Tuscany Italian Dressing vs Muir Glen Organic Mild Salsa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Annie's Tusc... Food 1 Food 1 • GENERAL MILLS SALES INC. Annie's Tuscany Italian Dressing	3.1	306	6.0	4.1	0.5	31.1	0.7
Muir Glen Or... Food 2 Food 2 • GENERAL MILLS SALES INC. Muir Glen Organic Mild Salsa	4.1	41	8.5	3.9	1.9	0.1	1.6

Pace Dips Poblano Corn vs Angela Mia Extra Heavy Pizza Sauce, #10 Can, 6/104 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pace Dips Po... Food 1 Food 1 • CAMPBELL SOUP COMPANY Pace Dips Poblano Corn	6.0	33	10.0	3.3	—	—	—
Angela Mia E... Food 2 Food 2 • CONAGRA BRANDS INC Angela Mia Extra Heavy Pizza Sauce, #10 Can, 6/104 Oz.	7.9	56	9.5	6.4	3.2	—	3.2

Pace Mild Picante Sauce, 24 Oz Jar vs Late July Snacks Salsa, Mild Salsa Verde, 15.5 Oz. Jar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pace Mild Pi... Food 1 Food 1 • CAMPBELL SOUP COMPANY Pace Mild Picante Sauce, 24 Oz Jar	1.9	31	6.3	3.1	3.1	—	—
Late July Sn... Food 2 Food 2 • SNYDER'S-LANCE INC. Late July Snacks Salsa, Mild Salsa Verde, 15.5 Oz. Jar	4.0	32	6.5	3.2	—	—	—

Pace Mild Picante Sauce, 16 Oz Jar vs Muir Glen Organic Fire Roasted Tomato Pasta Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pace Mild Pi... Food 1 Food 1 • CAMPBELL SOUP COMPANY Pace Mild Picante Sauce, 16 Oz Jar	1.9	31	6.3	3.1	3.1	—	—
Muir Glen Or... Food 2 Food 2 • GENERAL MILLS SALES INC. Muir Glen Organic Fire Roasted Tomato Pasta Sauce	10.9	60	5.8	3.8	1.4	3.6	1.2

Low Key Load Food Comparisons For Diabetics