What are Milk food comparisons?

Milk 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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Lactose Free Skim Fat Free Milk vs Horizon Organic, Lowfat Milk, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lactose Free... Food 1 Food 1 • AGROPUR INC. DIVISION NATREL USA Lactose Free Skim Fat Free Milk	23.8	33	5.0	5.0	—	—	3.3
Horizon Orga... Food 2 Food 2 • WWF OPERATING COMPANY Horizon Organic, Lowfat Milk, Strawberry	47.6	64	10.2	9.8	—	1.1	3.4

Homegrown Eggnog vs Kalona Super Natural, Organic Fat Free Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homegrown Eg... Food 1 Food 1 • ALEXANDRE FAMILY FARM LLC Homegrown Eggnog	25.4	158	10.8	10.8	—	10.8	3.3
Kalona Super... Food 2 Food 2 • FARMERS' ALL NATURAL CREAMERY LLC Kalona Super Natural, Organic Fat Free Milk	23.8	33	5.0	4.6	—	—	3.3

Horchata Non Dairy Rice Beverage, Strawberry vs Vanilla Milkshake 100% Whey Protein, Vanilla Milkshake

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Horchata Non... Food 1 Food 1 • PARADISE VALLEY FOODS, INC. Horchata Non Dairy Rice Beverage, Strawberry	49.9	58	10.4	9.2	—	1.7	0.4
Vanilla Milk... Food 2 Food 2 • PREMIER NUTRITION CORPORATION Vanilla Milkshake 100% Whey Protein, Vanilla Milkshake	10.3	383	17.0	6.4	4.3	6.4	63.8

Organic Lactose Free Milk vs Chocolate Fat Free Milk, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Lact... Food 1 Food 1 • GLENCOURT INC. Organic Lactose Free Milk	25.7	67	5.4	5.0	—	3.3	3.8
Chocolate Fa... Food 2 Food 2 • DIVERSIFIED FOODS, INC. Chocolate Fat Free Milk, Chocolate	39.8	51	8.9	8.5	0.4	—	3.8

Alabama's Organic Milk vs Pumpkin Spice Egg Nog, Pumpkin Spice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Alabama's Or... Food 1 Food 1 • WORKING COWS DAIRY Alabama's Organic Milk	53.7	69	11.7	10.8	0.4	0.8	3.3
Pumpkin Spic... Food 2 Food 2 • PLAINS DAIRY, LLC. Pumpkin Spice Egg Nog, Pumpkin Spice	70.8	162	22.5	22.5	—	6.9	3.1

Low Fat 1 % Milk Vitamin A & D vs Nutrition Shake, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat 1 % ... Food 1 Food 1 • MORAN FOODS, LLC Low Fat 1 % Milk Vitamin A & D	23.8	42	5.0	5.0	—	1.0	3.3
Nutrition Sh... Food 2 Food 2 • RITE AID CORPORATION Nutrition Shake, Chocolate	63.4	92	13.8	6.3	0.4	2.5	3.8

Organic Lowfat Milk, Chocolate vs Flavored Dairy Beverage, Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Lowf... Food 1 Food 1 • DANONE US, LLC Organic Lowfat Milk, Chocolate	45.7	62	10.0	9.2	0.4	1.0	3.3
Flavored Dai... Food 2 Food 2 • MARQUEZ BROTHERS INTERNATIONAL, INC. Flavored Dairy Beverage, Mango	18.0	50	9.0	9.0	—	0.5	0.7

Core Power, High Protein Milk Shake, Strawberry, Banana, Strawberry, Banana vs Sweet & Creamy Sweetened Condensed Milk, Sweet & Creamy

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Core Power, ... Food 1 Food 1 • FAIR OAKS FARMS BRANDS, INC. Core Power, High Protein Milk Shake, Strawberry, Banana, Strawberry, Banana	21.7	44	3.2	3.2	—	1.0	5.9
Sweet & Crea... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Sweet & Creamy Sweetened Condensed Milk, Sweet & Creamy	42.8	333	56.4	53.9	—	7.7	7.7

Mixed Berry Digestive Support Probiotic Smoothie, Mixed Berry vs Reduced Fat Cultured Buttermilk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 • LALA U.S., INC. Mixed Berry Digestive Support Probiotic Smoothie, Mixed Berry	33.7	66	10.1	7.6	1.5	1.0	5.1
Reduced Fat ... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Reduced Fat Cultured Buttermilk	19.8	50	4.2	3.8	—	2.1	3.8

Protein Shake Milk vs Nonfat Cultured Buttermilk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein Shak... Food 1 Food 1 • HEALTHSMART FOODS INC. Protein Shake Milk	5.1	395	21.1	—	13.2	7.9	63.2
Nonfat Cultu... Food 2 Food 2 • BI-LO INC. Nonfat Cultured Buttermilk	25.8	38	5.4	5.0	—	—	3.3

Vitamin D Mmmmilk, Chocolate vs Probiotic Acidophilus 1% Low Fat Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vitamin D Mm... Food 1 Food 1 • SHAMROCK FOODS COMPANY Vitamin D Mmmmilk, Chocolate	55.3	96	12.1	11.3	0.4	3.8	3.8
Probiotic Ac... Food 2 Food 2 • RUTTER BROS. DAIRY, INC. Probiotic Acidophilus 1% Low Fat Milk	23.8	42	5.1	5.1	—	1.1	3.4

Creamy Vanilla Flavored Nutrition Shake, Creamy Vanilla vs Milk Shake, Chocolate, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Vanil... Food 1 Food 1 • TARGET STORES Creamy Vanilla Flavored Nutrition Shake, Creamy Vanilla	79.1	105	16.9	9.7	—	2.5	3.8
Milk Shake, ... Food 2 Food 2 • DEAN FOODS COMPANY Milk Shake, Chocolate, Chocolate	100.0	119	19.2	17.8	0.6	3.4	4.2

2% Milkfat, Reduced Fat Milk Vitamin A & D vs Chocolate Milk 2% Reduced Fat For Life, Chocolate Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2% Milkfat, ... Food 1 Food 1 • QUALITY CHEKD DAIRIES, INC. 2% Milkfat, Reduced Fat Milk Vitamin A & D	21.8	50	4.6	4.6	—	2.1	3.3
Chocolate Mi... Food 2 Food 2 • UPSTATE NIAGARA COOPERATIVE, INC. Chocolate Milk 2% Reduced Fat For Life, Chocolate Milk	25.7	62	5.8	5.0	0.4	1.9	5.4

Sweetened Condensed Milk vs Premium Milk Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Co... Food 1 Food 1 • MAMAMILLA Sweetened Condensed Milk	44.2	338	58.2	56.4	—	8.5	7.2
Premium Milk... Food 2 Food 2 • GOSSNER FOODS INC Premium Milk Chocolate	61.3	102	13.1	11.4	—	3.8	3.4

Organic Milk, Chocolate vs Lotte, Milkis

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Milk... Food 1 Food 1 • WEIS MARKETS, INC. Organic Milk, Chocolate	55.4	79	11.7	10.4	—	2.1	3.8
Lotte, Milkis Food 2 Food 2 • SUSHI AMERIKO Lotte, Milkis	60.0	52	12.0	12.0	—	—	—

Fat Free Milk, Chocolate vs Dha Omega 3 Organic Lowfat Milk, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fat Free Mil... Food 1 Food 1 • HP HOOD LLC Fat Free Milk, Chocolate	55.6	67	12.1	11.3	0.4	—	4.6
Dha Omega 3 ... Food 2 Food 2 • DANONE US, LLC Dha Omega 3 Organic Lowfat Milk, Chocolate	55.5	71	11.7	11.3	—	1.3	3.3

Chocolate Vitamin D Whole Milk, Chocolate vs Organic Low Milkfat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Vi... Food 1 Food 1 • MAYFIELD DAIRY FARMS, INC. Chocolate Vitamin D Whole Milk, Chocolate	65.3	100	14.2	12.1	0.4	3.3	3.8
Organic Low ... Food 2 Food 2 • NATURE'S PROMISE Organic Low Milkfat	23.8	42	5.0	5.0	—	1.0	3.3

1% Low Fat Lactose Free Milk vs Extra Rich Chocolate Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
1% Low Fat L... Food 1 Food 1 • DARIGOLD, INC. 1% Low Fat Lactose Free Milk	25.8	46	5.4	5.0	—	1.0	3.8
Extra Rich C... Food 2 Food 2 • MARVA MAID DAIRY Extra Rich Chocolate Milk	100.0	101	15.7	14.7	0.5	3.1	3.4

Organic A2/A2 Homegrown Eggnog vs Protein+ 1% Lowfat Milk, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic A2/A... Food 1 Food 1 • ALEXANDRE FAMILY FARM LLC Organic A2/A2 Homegrown Eggnog	25.4	158	10.8	10.8	—	10.8	3.3
Protein+ 1% ... Food 2 Food 2 • DANONE US, LLC Protein+ 1% Lowfat Milk, Chocolate	77.4	78	13.5	12.5	0.3	0.2	5.1

Chocolate Milk vs Sugar Cookie Flavored Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Milk Food 1 Food 1 • NESTLE USA INC. Chocolate Milk	45.7	62	10.0	9.2	0.4	1.0	3.3
Sugar Cookie... Food 2 Food 2 • PRAIRIE FARMS DAIRY, INC. Sugar Cookie Flavored Milk	51.5	83	10.8	10.8	—	2.9	2.9

Milk Comparisons For Diabetics