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

Pomegranate Hibiscus Sparkling Fruit Tonic, Pomegranate Hibiscus vs Spritzer, Water Melon Lemonade

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pomegranate ... Food 1 Food 1 • ART OF BEVERAGE LLC Pomegranate Hibiscus Sparkling Fruit Tonic, Pomegranate Hibiscus	10.0	8	1.4	1.1	—	—	—
Spritzer, Wa... Food 2 Food 2 • PROJECT 7 INC. Spritzer, Water Melon Lemonade	6.0	6	1.2	1.2	—	—	—

Agua Fresca, Mango vs Cherry Hibiscus Sparkling Botanical Water, Cherry Hibiscus

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Agua Fresca,... Food 1 Food 1 • LANGER JUICE COMPANY, INC. Agua Fresca, Mango	8.0	4	1.0	0.7	—	—	—
Cherry Hibis... Food 2 Food 2 • KARSH INDUSTRIES LLC Cherry Hibiscus Sparkling Botanical Water, Cherry Hibiscus	6.0	4	1.2	0.3	0.3	—	0.2

Unsweetened Cultured Coconutmilk, Unsweetened vs Nonfat Greek Yogurt, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • DANONE US, LLC Unsweetened Cultured Coconutmilk, Unsweetened	4.1	44	5.3	0.9	3.5	3.5	—
Nonfat Greek... Food 2 Food 2 • HANNAFORD BROS. CO. Nonfat Greek Yogurt, Plain	9.7	53	4.0	3.3	0.7	—	10.0

:Ratio Trio Blueberry Dairy Snack vs Yq By Yoplait Plain Yogurt Made With Cultured Ultra Filtered Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
:Ratio Trio ... Food 1 Food 1 • GENERAL MILLS SALES INC. :Ratio Trio Blueberry Dairy Snack	6.4	133	2.2	0.6	—	10.0	10.0
Yq By Yoplai... Food 2 Food 2 • GENERAL MILLS SALES INC. Yq By Yoplait Plain Yogurt Made With Cultured Ultra Filtered Milk	3.2	68	1.0	1.0	—	2.0	11.0

25 G Protein Shake, Banana Creme, Banana Creme vs High Protein 30 G Shakes, Chocolate Peanut Butter, Chocolate Peanut Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
25 G Protein... Food 1 Food 1 • PEPSICO, INC. (CYTOSPORT) 25 G Protein Shake, Banana Creme, Banana Creme	7.9	48	2.4	—	1.2	1.4	7.6
High Protein... Food 2 Food 2 • PREMIER NUTRITION CORPORATION High Protein 30 G Shakes, Chocolate Peanut Butter, Chocolate Peanut Butter	6.0	48	1.8	0.3	0.9	0.9	9.1

Chicken Wings, Hot & Spicy vs Whey Protein 25 G Premium Protein Powder, Fudge Chocolate, Fudge Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Wing... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Chicken Wings, Hot & Spicy	3.8	179	2.4	—	—	11.9	14.3
Whey Protein... Food 2 Food 2 • BARE PERFORMANCE NUTRITION Whey Protein 25 G Premium Protein Powder, Fudge Chocolate, Fudge Chocolate	6.9	384	13.7	2.7	2.7	6.9	68.5

Woolworths Essentials Tuna Chunks In Springwater 185 G vs Marisco Dried Herring Tuyo In Hot Corn Oil 240 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Woolworths E... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Woolworths Essentials Tuna Chunks In Springwater 185 G	0.2	112	0.2	0.3	—	0.7	25.7
Marisco Drie... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Marisco Dried Herring Tuyo In Hot Corn Oil 240 G	7.3	325	10.0	—	—	20.0	27.5

Ayam Brand Mackerel In Tomato Sauce 425 G vs Marisco Dried Herring Tuyo In Hot Corn Oil 240 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ayam Brand M... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Ayam Brand Mackerel In Tomato Sauce 425 G	1.9	156	1.8	1.8	—	11.6	12.6
Marisco Drie... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Marisco Dried Herring Tuyo In Hot Corn Oil 240 G	7.3	325	10.0	—	—	20.0	27.5

Pines, Wheat Grass Tablets, 500 Mg vs Chlorella Green Superfood, Naturally Occurring Chlorophyll & Phytonutrients, Broken Cell Wall Algae Pure Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pines, Wheat... Food 1 Food 1 • PINES INTERNATIONAL INC Pines, Wheat Grass Tablets, 500 Mg	1.9	286	57.1	—	28.6	—	28.6
Chlorella Gr... Food 2 Food 2 • NOW HEALTH GROUP INC. Chlorella Green Superfood, Naturally Occurring Chlorophyll & Phytonutrients, Broken Cell Wall Algae Pure Powder	1.7	500	33.3	—	—	16.7	66.7

Sunflower Seeds Original 4.25 Ounce Plastic Bag vs David Chili Lime Sunflower Seeds, 5.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Se... Food 1 Food 1 • PEPSICO INC. Sunflower Seeds Original 4.25 Ounce Plastic Bag	3.5	679	17.9	3.6	10.7	57.1	21.4
David Chili ... Food 2 Food 2 • CONAGRA BRANDS INC David Chili Lime Sunflower Seeds, 5.25 Oz	3.5	633	13.3	—	6.7	53.3	26.7

David Seeds Lightly Salted, 4.25 Oz vs David Chili Lime Sunflower Seeds, 5.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Seeds ... Food 1 Food 1 • CONAGRA BRANDS INC David Seeds Lightly Salted, 4.25 Oz	1.8	636	14.6	3.6	12.7	50.9	27.3
David Chili ... Food 2 Food 2 • CONAGRA BRANDS INC David Chili Lime Sunflower Seeds, 5.25 Oz	3.5	633	13.3	—	6.7	53.3	26.7

David Chili Lime Sunflower Seeds, 5.25 Oz vs Munchies Salted Peanuts 3.25 Ounce Plastic Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Chili ... Food 1 Food 1 • CONAGRA BRANDS INC David Chili Lime Sunflower Seeds, 5.25 Oz	3.5	633	13.3	—	6.7	53.3	26.7
Munchies Sal... Food 2 Food 2 • PEPSICO INC. Munchies Salted Peanuts 3.25 Ounce Plastic Bag	5.2	607	17.9	3.6	7.1	53.6	25.0

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salsa Brava ... Food 1 Food 1 • CLEVERFEED LIMITED Salsa Brava Chimichurri Herb Sauce Mild 250 G	0.0	304	1.0	0.5	1.5	33.0	1.0
Blend Ketchu... Food 2 Food 2 • LOFT FOODS LIMITED Blend Ketchup (Sugar Free) 1 Kg	1.8	50	9.0	8.0	—	—	1.0

Food Nation Magic Mince Mexican Corn & Red Pepper 375 G vs Low Carb Zone Snack Sea Salt 200 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Magic Mince Mexican Corn & Red Pepper 375 G	0.0	116	3.8	1.2	13.3	5.9	5.7
Low Carb Zon... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Low Carb Zone Snack Sea Salt 200 G	0.0	693	6.3	5.8	10.8	67.5	12.5

Low Carb Zone Snack Chicken Flavour 200 G vs Food Nation Amaze Balls Vietnamese Pea & Kaffir Lime 320 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Carb Zon... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Low Carb Zone Snack Chicken Flavour 200 G	0.0	705	7.3	6.3	10.8	67.5	12.8
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Amaze Balls Vietnamese Pea & Kaffir Lime 320 G	0.0	124	7.1	0.8	9.8	5.4	6.9

Low Carb Zone Snack Raspberry 200 G vs Food Nation Amaze Balls Vietnamese Pea & Kaffir Lime 320 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Carb Zon... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Low Carb Zone Snack Raspberry 200 G	0.0	747	10.8	9.8	10.8	70.8	12.5
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Amaze Balls Vietnamese Pea & Kaffir Lime 320 G	0.0	124	7.1	0.8	9.8	5.4	6.9

Low Carb Zone Snack Raspberry 200 G vs Food Nation Magic Mince Mushroom & Hemp 375 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Carb Zon... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Low Carb Zone Snack Raspberry 200 G	0.0	747	10.8	9.8	10.8	70.8	12.5
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Magic Mince Mushroom & Hemp 375 G	0.0	115	2.1	0.7	12.5	6.7	5.7

Food Nation Amaze Balls Vietnamese Pea & Kaffir Lime 320 G vs Food Nation Magic Mince Mexican Corn & Red Pepper 375 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Amaze Balls Vietnamese Pea & Kaffir Lime 320 G	0.0	124	7.1	0.8	9.8	5.4	6.9
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Magic Mince Mexican Corn & Red Pepper 375 G	0.0	116	3.8	1.2	13.3	5.9	5.7

Food Nation Amaze Balls Vietnamese Pea & Kaffir Lime 320 G vs Low Carb Zone Snack Chocolate 200 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Amaze Balls Vietnamese Pea & Kaffir Lime 320 G	0.0	124	7.1	0.8	9.8	5.4	6.9
Low Carb Zon... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Low Carb Zone Snack Chocolate 200 G	0.0	771	13.3	9.0	25.0	71.8	14.3

Low Carb Zone Snack Salted Caramel Flavour 200 G vs Low Carb Zone Snack Raspberry 200 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Carb Zon... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Low Carb Zone Snack Salted Caramel Flavour 200 G	0.7	741	10.0	7.5	9.0	70.8	12.5
Low Carb Zon... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Low Carb Zone Snack Raspberry 200 G	0.0	747	10.8	9.8	10.8	70.8	12.5

Low Key Load Food Comparisons For Diabetics