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

Fire Roasted Diced Tomatoes With Seasonings, Fire Roasted vs Fancy Tomato Sauce, Tomato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fire Roasted... Food 1 Food 1 • BIG Y FOODS, INC. Fire Roasted Diced Tomatoes With Seasonings, Fire Roasted	8.0	25	4.1	2.5	0.8	0.4	0.8
Fancy Tomato... Food 2 Food 2 • UNIPRO FOODSERVICE, INC. Fancy Tomato Sauce, Tomato	6.0	33	6.6	3.3	1.6	—	1.6

No Salt Added Crushed Tomatoes In Puree vs Crushed Tomatoes In Tomato Juice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
No Salt Adde... Food 1 Food 1 • RALEY'S No Salt Added Crushed Tomatoes In Puree	6.1	33	6.6	4.9	1.6	—	—
Crushed Toma... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Crushed Tomatoes In Tomato Juice	6.0	33	6.6	3.3	1.6	—	1.6

Tomato No Salt Added Sauce, Tomato vs Diced Fire Roasted Tomatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato No Sa... Food 1 Food 1 • WEIS MARKETS, INC. Tomato No Salt Added Sauce, Tomato	6.0	33	6.6	3.3	1.6	—	1.6
Diced Fire R... Food 2 Food 2 • UNIFIED GROCERS, INC. Diced Fire Roasted Tomatoes	8.1	21	4.1	2.5	0.8	—	0.8

Diced Tomatoes & Green Chilies With Lime & Cilantro, Lime & Cilantro vs No Salt Added Tomato Sauce, Tomato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Diced Tomato... Food 1 Food 1 • HY-VEE, INC. Diced Tomatoes & Green Chilies With Lime & Cilantro, Lime & Cilantro	8.1	21	4.1	2.5	0.8	—	0.8
No Salt Adde... Food 2 Food 2 • TOPCO ASSOCIATES, INC. No Salt Added Tomato Sauce, Tomato	4.0	25	4.9	3.3	1.6	—	1.6

Tomato Sauce, Classic vs Tomato Concentrate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Sauce... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Tomato Sauce, Classic	6.0	33	6.6	3.3	1.6	—	1.6
Tomato Conce... Food 2 Food 2 • MERCHANDISE CONNECTION INTERNATIONAL CORP. Tomato Concentrate	8.0	61	15.2	9.1	3.0	—	3.0

No Salt Added Tomato Sauce, No Salt Added Tomato vs Diced Tomatoes With Roasted Garlic & Onion, Roasted Garlic & Onion

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
No Salt Adde... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION No Salt Added Tomato Sauce, No Salt Added Tomato	6.0	33	6.6	3.3	1.6	—	1.6
Diced Tomato... Food 2 Food 2 • BASHAS' MARKETS Diced Tomatoes With Roasted Garlic & Onion, Roasted Garlic & Onion	10.0	24	4.8	2.4	0.8	—	0.8

Key Food, Tomato Sauce vs Choice, Fire Roasted Diced Tomatoes With Garlic, Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Food, To... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Tomato Sauce	8.1	33	8.2	4.9	1.6	—	—
Choice, Fire... Food 2 Food 2 • SHURFINE Choice, Fire Roasted Diced Tomatoes With Garlic, Garlic	10.1	25	5.0	3.3	0.8	—	0.8

Italian Style Crushed Tomatoes In Heavy Puree vs Chunky Diced Tomatoes & Green Chilies, Chunky

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • BRUNO'S SUPERMARKETS, INC. Italian Style Crushed Tomatoes In Heavy Puree	6.0	33	6.6	3.3	1.6	—	1.6
Chunky Diced... Food 2 Food 2 • CONAGRA BRANDS, INC. Chunky Diced Tomatoes & Green Chilies, Chunky	6.0	20	4.0	2.4	1.6	—	0.8

Fancy Tomato Puree vs Petite Diced Tomatoes, Petite Diced

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fancy Tomato... Food 1 Food 1 • RED GOLD INC. Fancy Tomato Puree	10.0	48	9.5	4.8	1.6	—	1.6
Petite Diced... Food 2 Food 2 • ALANRIC FOOD DISTRIBUTORS, INC. Petite Diced Tomatoes, Petite Diced	9.9	25	5.8	3.3	1.7	—	0.8

Fire Roasted Diced Tomatoes In Tomato Juice With Sea Salt, Garlic & Onion, Fire Roasted In Tomato Juice With Sea Salt, Garlic & Onion vs Tomato Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fire Roasted... Food 1 Food 1 • HARRIS-TEETER INC. Fire Roasted Diced Tomatoes In Tomato Juice With Sea Salt, Garlic & Onion, Fire Roasted In Tomato Juice With Sea Salt, Garlic & Onion	8.0	25	4.1	2.5	0.8	0.4	0.8
Tomato Sauce Food 2 Food 2 • THE KROGER CO. Tomato Sauce	6.0	16	3.3	1.6	0.8	—	0.8

Diced Tomatoes With Chilies, Onion & Cilantro vs Tomato Sauce, Hot

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Diced Tomato... Food 1 Food 1 • SUPERVALU, INC. Diced Tomatoes With Chilies, Onion & Cilantro	8.1	21	4.1	2.5	0.8	—	0.8
Tomato Sauce... Food 2 Food 2 • GOYA FOODS, INC. Tomato Sauce, Hot	6.0	30	6.0	3.0	1.5	—	1.5

No Salt Added Petite Diced Tomatoes vs Organic Tomatoes, Diced In Tomato Juice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
No Salt Adde... Food 1 Food 1 • STATER BROS. MARKETS INC. No Salt Added Petite Diced Tomatoes	8.1	21	4.1	2.5	0.8	—	0.8
Organic Toma... Food 2 Food 2 • TRADER JOE'S Organic Tomatoes, Diced In Tomato Juice	9.9	23	4.6	3.1	0.8	—	0.8

Crushed Tomatillos vs Tomato Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crushed Toma... Food 1 Food 1 • EMPACADORA DEL BAJIO S.A. Crushed Tomatillos	0.0	16	3.2	1.6	3.2	—	—
Tomato Sauce Food 2 Food 2 • DEL MONTE FOODS INC. Tomato Sauce	4.0	25	4.9	3.3	1.6	—	1.6

Italian Style Crushed Tomatoes, Italian Style vs Whole San Marzano Style Tomatoes With Basil, Whole San Marzano Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • BIG Y FOODS, INC. Italian Style Crushed Tomatoes, Italian Style	6.0	33	6.6	3.3	1.6	—	1.6
Whole San Ma... Food 2 Food 2 • SAVE MART SUPERMARKETS INC. Whole San Marzano Style Tomatoes With Basil, Whole San Marzano Style	8.1	21	4.1	2.5	0.8	—	—

Italian Style Plum Tomatoes vs Mexican Diced Tomatoes With Lime Juice & Cilantro, Mexican

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • IL MIGLIORE Italian Style Plum Tomatoes	8.1	21	4.1	2.5	0.8	—	0.8
Mexican Dice... Food 2 Food 2 • SHURFINE Mexican Diced Tomatoes With Lime Juice & Cilantro, Mexican	10.0	24	4.8	2.4	0.8	—	0.8

Luigi Vitelli, Crushed Tomatoes vs Chunky Style Crushed Tomatoes, Chunky Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Luigi Vitell... Food 1 Food 1 • VITELLI FOODS, LLC Luigi Vitelli, Crushed Tomatoes	6.0	33	6.6	3.3	1.6	—	1.6
Chunky Style... Food 2 Food 2 • BIG Y FOODS, INC. Chunky Style Crushed Tomatoes, Chunky Style	6.0	33	6.6	3.3	1.6	—	1.6

Chunky Crushed Tomatoes vs Southwestern Style Diced Tomatoes With Green Chiles, Jalapenos, And Lime Juice, Southwestern Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chunky Crush... Food 1 Food 1 • CONAGRA BRANDS, INC. Chunky Crushed Tomatoes	7.9	29	5.8	3.3	2.5	—	1.7
Southwestern... Food 2 Food 2 • TARGET STORES Southwestern Style Diced Tomatoes With Green Chiles, Jalapenos, And Lime Juice, Southwestern Style	8.1	21	4.1	3.3	0.8	—	0.8

No Salt Added Tomato Sauce, Tomato vs Tomato Sauce Made With Sea Salt, Tomato With Sea Salt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
No Salt Adde... Food 1 Food 1 • TOPCO ASSOCIATES, INC. No Salt Added Tomato Sauce, Tomato	4.0	25	4.9	3.3	1.6	—	1.6
Tomato Sauce... Food 2 Food 2 • WEIS MARKETS, INC. Tomato Sauce Made With Sea Salt, Tomato With Sea Salt	6.0	33	6.6	3.3	1.6	—	1.6

Organic Fire Roasted Diced Tomatoes, Fire Roasted vs Crushed Tomatillos

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Fire... Food 1 Food 1 • CONAGRA BRANDS, INC. Organic Fire Roasted Diced Tomatoes, Fire Roasted	6.1	24	4.1	2.4	1.6	—	0.8
Crushed Toma... Food 2 Food 2 • EMPACADORA DEL BAJIO S.A. Crushed Tomatillos	0.0	16	3.2	1.6	3.2	—	—

Fancy Tomato Puree vs Classic Tomato Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fancy Tomato... Food 1 Food 1 • RED GOLD INC. Fancy Tomato Puree	10.0	48	9.5	4.8	1.6	—	1.6
Classic Toma... Food 2 Food 2 • TMS RETAIL LLC Classic Tomato Sauce	6.0	66	6.6	2.5	4.1	3.3	0.8

Low Key Load Food Comparisons For Diabetics