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

Whole Tomatoes vs Fire Roasted Diced Tomatoes With Seasoning

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Tomatoes Food 1 Food 1 • SAVE MART SUPERMARKETS INC. Whole Tomatoes	8.1	21	4.2	2.5	0.8	—	0.8
Fire Roasted... Food 2 Food 2 • PURCELL INC. Fire Roasted Diced Tomatoes With Seasoning	8.0	25	4.1	2.5	0.8	0.4	0.8

Chunky Style Crushed Tomatoes, Chunky Style vs Fire Roasted Tomatoes With Diced Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chunky Style... Food 1 Food 1 • BIG Y FOODS, INC. Chunky Style Crushed Tomatoes, Chunky Style	6.0	33	6.6	3.3	1.6	—	1.6
Fire Roasted... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Fire Roasted Tomatoes With Diced Garlic	7.9	25	5.0	2.5	1.7	—	0.8

Tomato No Salt Added Organic Paste, Tomato vs Chili Starter Seasoned & Diced Tomatoes, Chili Starter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato No Sa... Food 1 Food 1 • KEHE DISTRIBUTORS, LLC Tomato No Salt Added Organic Paste, Tomato	5.9	76	15.2	12.1	6.1	—	3.0
Chili Starte... Food 2 Food 2 • AHOLD USA, INC. Chili Starter Seasoned & Diced Tomatoes, Chili Starter	8.0	40	8.1	3.2	1.6	—	1.6

Crushed Tomatoes With Basil vs Italian Peeled Tomatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crushed Toma... Food 1 Food 1 • LIEBER CHOCOLATE & FOOD PRODUCTS CO. Crushed Tomatoes With Basil	9.9	25	5.9	4.2	1.7	—	1.7
Italian Peel... Food 2 Food 2 • CASA IMPORTS INC. Italian Peeled Tomatoes	8.0	40	9.7	6.5	3.2	—	1.6

Lime & Cilantro Diced Tomatoes & Green Chilies, Lime & Cilantro vs Whole Poeled Tomatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lime & Cilan... Food 1 Food 1 • MEIJER, INC. Lime & Cilantro Diced Tomatoes & Green Chilies, Lime & Cilantro	8.1	21	4.1	2.5	0.8	—	0.8
Whole Poeled... Food 2 Food 2 • BI-LO INC. Whole Poeled Tomatoes	8.1	21	4.1	2.5	0.8	—	0.8

Thick & Hearty Tomato Paste vs Luigi Vitelli, Tomato Puree

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thick & Hear... Food 1 Food 1 • HAGGEN INC. Thick & Hearty Tomato Paste	9.9	106	18.2	9.1	3.0	—	6.1
Luigi Vitell... Food 2 Food 2 • VITELLI FOODS, LLC Luigi Vitelli, Tomato Puree	10.0	49	9.8	4.9	1.6	—	3.3

Rustic Cut Unpeeled Tri Color Tomatoes vs Vine Ripened Tomato Sauce, Tomato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rustic Cut U... Food 1 Food 1 • SAFEWAY, INC. Rustic Cut Unpeeled Tri Color Tomatoes	4.0	23	2.7	0.9	0.9	1.4	0.9
Vine Ripened... Food 2 Food 2 • PIGGLY WIGGLY COMPANY Vine Ripened Tomato Sauce, Tomato	4.0	16	4.9	1.6	1.6	—	1.6

Italian Herb 100% Extra Virgin Olive Dipping Oil, Italian Herb vs Meyer Lemon Vinaigrette Extra Virgin Olive Oil, Meyer Lemon Vinaigrette

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Herb... Food 1 Food 1 • GIANT EAGLE, INC. Italian Herb 100% Extra Virgin Olive Dipping Oil, Italian Herb	1.8	733	6.7	—	—	80.0	—
Meyer Lemon ... Food 2 Food 2 • BFL RECORDS Meyer Lemon Vinaigrette Extra Virgin Olive Oil, Meyer Lemon Vinaigrette	3.6	650	10.0	10.0	—	70.0	—

Dipping Olive Oil With Balsamic Vinegar & Italian Herbs vs Bella Famiglia, Dipping Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dipping Oliv... Food 1 Food 1 • PANOS BRANDS LLC Dipping Olive Oil With Balsamic Vinegar & Italian Herbs	1.8	600	6.7	—	—	60.0	—
Bella Famigl... Food 2 Food 2 • FLAVOR DELITE INC. Bella Famiglia, Dipping Oil	1.7	800	6.7	—	—	86.7	—

Garden Basil Extra Virgin Olive Oil, Garden Basil vs Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Basil... Food 1 Food 1 • LUCINI ITALIA COMPANY Garden Basil Extra Virgin Olive Oil, Garden Basil	3.5	733	13.3	—	—	80.0	—
Vanilla Coco... Food 2 Food 2 • NAOMI WHITTEL BRANDS Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl	0.0	467	6.7	—	6.7	46.7	—

Basil & Garlic Grapeseed Oil vs Vrisi 36, Delicate Extra Virgin Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Basil & Garl... Food 1 Food 1 • CUISINE PEREL CORP. Basil & Garlic Grapeseed Oil	1.7	857	7.1	—	—	100.0	—
Vrisi 36, De... Food 2 Food 2 • FLYING OLIVE FARMS Vrisi 36, Delicate Extra Virgin Olive Oil	5.2	800	20.0	—	—	93.3	—

Garlic & Herb Seasonings vs Tuscan Herb Artisan Olive Oil, Tuscan Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Her... Food 1 Food 1 • ACH FOOD COMPANIES, INC. Garlic & Herb Seasonings	3.6	600	20.0	—	6.7	60.0	6.7
Tuscan Herb ... Food 2 Food 2 • CANALE'S SAUCE COMPANY Tuscan Herb Artisan Olive Oil, Tuscan Herb	1.7	800	6.7	—	—	93.3	—

Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl vs Robust Garlic Extra Virgin Olive Oil, Robust Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Coco... Food 1 Food 1 • NAOMI WHITTEL BRANDS Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl	0.0	467	6.7	—	6.7	46.7	—
Robust Garli... Food 2 Food 2 • LUCINI ITALIA COMPANY Robust Garlic Extra Virgin Olive Oil, Robust Garlic	3.5	733	13.3	—	—	80.0	—

Tuscan Herb Artisan Olive Oil, Tuscan Herb vs Bella Famiglia, Dipping Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuscan Herb ... Food 1 Food 1 • CANALE'S SAUCE COMPANY Tuscan Herb Artisan Olive Oil, Tuscan Herb	1.7	800	6.7	—	—	93.3	—
Bella Famigl... Food 2 Food 2 • FLAVOR DELITE INC. Bella Famiglia, Dipping Oil	1.7	800	6.7	—	—	86.7	—

Bella Famiglia, Dipping Oil vs Thai And True, Chili Oil, Hot, Hot

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bella Famigl... Food 1 Food 1 • FLAVOR DELITE INC. Bella Famiglia, Dipping Oil	1.7	800	6.7	—	—	86.7	—
Thai And Tru... Food 2 Food 2 • PR UNITED, LLC Thai And True, Chili Oil, Hot, Hot	1.9	300	20.0	20.0	—	20.0	—

Premium Sesame vs Bella Famiglia, Dipping Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Sesame Food 1 Food 1 • MASTER WU Premium Sesame	0.9	827	3.6	0.1	—	90.0	0.5
Bella Famigl... Food 2 Food 2 • FLAVOR DELITE INC. Bella Famiglia, Dipping Oil	1.7	800	6.7	—	—	86.7	—

Infused Olive Oil vs Meyer Lemon Vinaigrette Extra Virgin Olive Oil, Meyer Lemon Vinaigrette

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Infused Oliv... Food 1 Food 1 • CUCINA AURORA CORP. Infused Olive Oil	1.7	857	3.6	—	—	100.0	—
Meyer Lemon ... Food 2 Food 2 • BFL RECORDS Meyer Lemon Vinaigrette Extra Virgin Olive Oil, Meyer Lemon Vinaigrette	3.6	650	10.0	10.0	—	70.0	—

Robust Garlic Extra Virgin Olive Oil, Robust Garlic vs Vrisi 36, Delicate Extra Virgin Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Robust Garli... Food 1 Food 1 • LUCINI ITALIA COMPANY Robust Garlic Extra Virgin Olive Oil, Robust Garlic	3.5	733	13.3	—	—	80.0	—
Vrisi 36, De... Food 2 Food 2 • FLYING OLIVE FARMS Vrisi 36, Delicate Extra Virgin Olive Oil	5.2	800	20.0	—	—	93.3	—

Garden Basil Extra Virgin Olive Oil, Garden Basil vs Infused Extra Virgin Olive Oil, Honey Balsamic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Basil... Food 1 Food 1 • LUCINI ITALIA COMPANY Garden Basil Extra Virgin Olive Oil, Garden Basil	3.5	733	13.3	—	—	80.0	—
Infused Extr... Food 2 Food 2 • GRANNY HESTER'S FINE FOODS LLC Infused Extra Virgin Olive Oil, Honey Balsamic	3.6	643	14.3	7.1	—	64.3	—

Garlic & Herb Seasonings vs Balsamic Garlic Olive Oil, Balsamic Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Her... Food 1 Food 1 • ACH FOOD COMPANIES, INC. Garlic & Herb Seasonings	3.6	600	20.0	—	6.7	60.0	6.7
Balsamic Gar... Food 2 Food 2 • WEIS MARKETS, INC. Balsamic Garlic Olive Oil, Balsamic Garlic	1.8	600	6.7	6.7	—	60.0	—

Low Key Load Food Comparisons For Diabetics