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.

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Chunk Light Wild Tuna Tongol With Sea Salt vs White Tuna

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chunk Light ... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Chunk Light Wild Tuna Tongol With Sea Salt	1.9	102	0.9	—	—	0.9	23.2
White Tuna Food 2 Food 2 • CONSERVAS ANTONIO ALONSO, S.A. White Tuna	1.9	218	1.8	—	—	14.6	20.0

Albacore Wild Tuna With Jalapeno & Cumin, Jalapeno & Cumin vs Tuna Fillets With Lemon & Pepper In Olive Oil, Lemon & Pepper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Albacore Wil... Food 1 Food 1 • WILD PLANET FOODS, INC. Albacore Wild Tuna With Jalapeno & Cumin, Jalapeno & Cumin	3.8	135	2.7	—	—	5.4	20.3
Tuna Fillets... Food 2 Food 2 • ADAMS WHOLESALE SUPPLY, INC. Tuna Fillets With Lemon & Pepper In Olive Oil, Lemon & Pepper	0.0	273	1.8	1.8	1.8	21.8	21.8

Tuna Ventresca In Olive Oil vs Light Tuna In Water, Light In Water

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Ventres... Food 1 Food 1 • ADAMS WHOLESALE SUPPLY, INC. Tuna Ventresca In Olive Oil	1.9	161	1.8	—	—	5.4	26.8
Light Tuna I... Food 2 Food 2 • MEIJER, INC. Light Tuna In Water, Light In Water	1.9	113	1.4	—	—	1.4	22.5

Solid White Albacore F Wild Tuna In Olive Oil, Solid White Albacore In Olive Oil vs Tonnino, Tuna Fillets With Jalapeno In Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Solid White ... Food 1 Food 1 • PAW BRANDS LLC Solid White Albacore F Wild Tuna In Olive Oil, Solid White Albacore In Olive Oil	1.9	168	0.9	—	—	6.2	26.6
Tonnino, Tun... Food 2 Food 2 • ADAMS WHOLESALE SUPPLY, INC. Tonnino, Tuna Fillets With Jalapeno In Olive Oil	0.0	143	1.8	—	1.8	5.4	23.2

Solid Yellowfin Tuna With Lemon Dill vs Lemon & Pepper Yellowfin In Extra Virgin Olive Oil, Lemon & Pepper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Solid Yellow... Food 1 Food 1 • STARKIST CO. Solid Yellowfin Tuna With Lemon Dill	1.9	177	0.9	—	—	8.9	24.8
Lemon & Pepp... Food 2 Food 2 • BUMBLE BEE FOODS, LLC Lemon & Pepper Yellowfin In Extra Virgin Olive Oil, Lemon & Pepper	1.9	204	0.9	—	—	11.5	24.8

Dolores, Chunk Light Yellowfin Tuna, Tuna, Tuna vs Tuna Fillets With Garlic In Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dolores, Chu... Food 1 Food 1 • PESCADOS INDUSTRIALIZADOS, S.A. DE C.V. Dolores, Chunk Light Yellowfin Tuna, Tuna, Tuna	1.9	125	1.8	—	—	7.1	14.3
Tuna Fillets... Food 2 Food 2 • ADAMS WHOLESALE SUPPLY, INC. Tuna Fillets With Garlic In Olive Oil	1.9	179	1.8	—	—	7.1	28.6

Bumble Bee, Prime Fillet, Albacore Tuna With Sundried Tomatoes & Olive Oil vs Bumble Bee, Albacore Tuna With Jalapenos & Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bumble Bee, ... Food 1 Food 1 • BUMBLE BEE FOODS, LLC Bumble Bee, Prime Fillet, Albacore Tuna With Sundried Tomatoes & Olive Oil	3.8	239	2.8	1.4	—	16.9	16.9
Bumble Bee, ... Food 2 Food 2 • BUMBLE BEE FOODS, LLC Bumble Bee, Albacore Tuna With Jalapenos & Olive Oil	1.9	239	1.4	—	—	16.9	15.5

Yellowfin Wild Tuna With Tomato Basil In Extra Virgin Olive Oil, Yellowfin With Tomato Basil In Extra Virgin Olive Oil vs Bumble Bee, Prime Fillet, Albacore Tuna With Sundried Tomatoes & Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellowfin Wi... Food 1 Food 1 • STARKIST CO. Yellowfin Wild Tuna With Tomato Basil In Extra Virgin Olive Oil, Yellowfin With Tomato Basil In Extra Virgin Olive Oil	2.8	216	2.7	0.7	0.7	14.9	18.9
Bumble Bee, ... Food 2 Food 2 • BUMBLE BEE FOODS, LLC Bumble Bee, Prime Fillet, Albacore Tuna With Sundried Tomatoes & Olive Oil	3.8	239	2.8	1.4	—	16.9	16.9

Solid Yellowfin Tuna With Lemon Dill vs Chunk Light Skipjack Wild Caught Tuna In Water, Chunk Light Skipjack In Water

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Solid Yellow... Food 1 Food 1 • STARKIST CO. Solid Yellowfin Tuna With Lemon Dill	1.9	177	0.9	—	—	8.9	24.8
Chunk Light ... Food 2 Food 2 • GLENCOURT INC. Chunk Light Skipjack Wild Caught Tuna In Water, Chunk Light Skipjack In Water	3.8	106	1.8	—	—	0.4	23.9

Solid White Albacore Tuna vs Tuna Fillets With Garlic In Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Solid White ... Food 1 Food 1 • HY-VEE, INC. Solid White Albacore Tuna	1.9	118	1.2	—	—	1.2	25.9
Tuna Fillets... Food 2 Food 2 • ADAMS WHOLESALE SUPPLY, INC. Tuna Fillets With Garlic In Olive Oil	1.9	179	1.8	—	—	7.1	28.6

Sliced Mushrooms vs Strong Onions

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sliced Mushr... Food 1 Food 1 • GIORGIO FOODS, INC. Sliced Mushrooms	3.9	17	2.6	0.9	0.9	—	1.7
Strong Onions Food 2 Food 2 • HAYWARDS Strong Onions	5.4	17	2.7	—	—	0.5	0.5

Flame Roasted Green Chile, Medium vs Pantainorasingh, Bamboo Shoot (Strip) With Bai Yanang (Tiliacora Triandra) And Chili

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flame Roaste... Food 1 Food 1 • FLAGSHIP FOOD GROUP NORTH AMERICA LLC Flame Roasted Green Chile, Medium	6.0	33	10.0	3.3	—	—	3.3
Pantainorasi... Food 2 Food 2 • BABY BE MINE LLC Pantainorasingh, Bamboo Shoot (Strip) With Bai Yanang (Tiliacora Triandra) And Chili	4.0	15	1.5	—	—	—	1.5

Cheddar Style Plant Based Cheese Slices vs Garlic & Herbs Gourmet Spreadable Cheese, Garlic & Herbs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Styl... Food 1 Food 1 Cheddar Style Plant Based Cheese Slices	7.6	318	18.2	—	—	22.7	9.1
Garlic & Her... Food 2 Food 2 • LACTALIS AMERICAN GROUP, INC. Garlic & Herbs Gourmet Spreadable Cheese, Garlic & Herbs	3.4	196	8.7	4.4	1.1	15.2	8.7

Ghost Pepper Cheese Curds, Ghost Pepper vs Classic Plain Cream Cheese Alternative

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ghost Pepper... Food 1 Food 1 • STONE RIDGE MEAT & COUNTRY MARKET, INC Ghost Pepper Cheese Curds, Ghost Pepper	1.8	333	3.3	—	—	26.7	23.3
Classic Plai... Food 2 Food 2 • GALAXY NUTRITIONAL FOODS, INC. Classic Plain Cream Cheese Alternative	1.9	270	2.7	—	—	29.7	5.4

Mozzarella Shredded Low Moisture Part Skim Finely Shredded Cheese, Mozzarella vs American Pasteurized Process American Cheese Deluxe Slices, American

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mozzarella S... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Mozzarella Shredded Low Moisture Part Skim Finely Shredded Cheese, Mozzarella	1.8	286	3.6	—	—	21.4	25.0
American Pas... Food 2 Food 2 • ARKK FOOD COMPANY INC American Pasteurized Process American Cheese Deluxe Slices, American	1.9	381	4.8	4.8	—	28.6	14.3

Chive Cheddar Cheese, Chive Cheddar vs Part Skim Ricotta Cheese, Ricotta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chive Chedda... Food 1 Food 1 • RUSSELL MCCALL'S INC. Chive Cheddar Cheese, Chive Cheddar	1.8	393	3.6	—	—	32.1	25.0
Part Skim Ri... Food 2 Food 2 • SUPERVALU, INC. Part Skim Ricotta Cheese, Ricotta	9.7	161	8.1	4.8	—	9.7	8.1

Pearls Mozzarella Fresh Cheese, Pearls vs Jalapeno Cheddar Cheese Flavored, Pasteurized Cheese Snack

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pearls Mozza... Food 1 Food 1 • KINGSTON MARKETING CO Pearls Mozzarella Fresh Cheese, Pearls	1.9	250	3.6	3.6	—	17.9	17.9
Jalapeno Che... Food 2 Food 2 • WINONA FOODS, INC. Jalapeno Cheddar Cheese Flavored, Pasteurized Cheese Snack	11.5	279	14.0	7.0	—	23.3	4.7

Alpine Style Cheddar Cheese With Applewood Smoked Sea Salt, Cheddar With Applewood Smoked Sea Salt vs Labne Kefir Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Alpine Style... Food 1 Food 1 • KINGSTON MARKETING CO Alpine Style Cheddar Cheese With Applewood Smoked Sea Salt, Cheddar With Applewood Smoked Sea Salt	1.8	393	3.6	—	—	28.6	25.0
Labne Kefir ... Food 2 Food 2 • KAROUN DAIRIES INC. Labne Kefir Cheese	1.9	200	3.3	—	—	20.0	3.3

Simply Pineapple Cottage Cheese, Simply Pineapple vs Gouda Snacking Cheese, Gouda

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Simply Pinea... Food 1 Food 1 • GOOD CULTURE, LLC Simply Pineapple Cottage Cheese, Simply Pineapple	7.8	70	2.8	2.1	—	2.1	10.6
Gouda Snacki... Food 2 Food 2 • SAFEWAY, INC. Gouda Snacking Cheese, Gouda	1.8	381	4.8	—	—	28.6	23.8

Le Petite Fromage Little Cheese Spread, Garlic & Herbs vs Just Like Original Cream Cheese Alternative, Just Like Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Le Petite Fr... Food 1 Food 1 • SAVENCIA CHEESE USA LLC Le Petite Fromage Little Cheese Spread, Garlic & Herbs	1.9	235	5.9	—	—	17.7	11.8
Just Like Or... Food 2 Food 2 • PANACHE' INTERNATIONAL Just Like Original Cream Cheese Alternative, Just Like Original	3.9	233	6.7	—	—	23.3	—

Low Key Load Food Comparisons For Diabetics