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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Organic Lowfat 1% Milk vs 3.25% Whole Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Lowf... Food 1 Food 1 • FAIRWAY OPERATING CORP. Organic Lowfat 1% Milk	23.8	47	5.1	5.1	—	1.1	3.4
3.25% Whole ... Food 2 Food 2 • MCARTHUR NEXT, LLC 3.25% Whole Milk	23.7	62	5.0	4.6	—	3.3	3.3

Holiday Nog 2% Milk, Holiday Nog vs Plus Protein Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Holiday Nog ... Food 1 Food 1 • SCHNUCK MARKETS, INC. Holiday Nog 2% Milk, Holiday Nog	88.9	117	18.8	18.3	—	2.9	4.2
Plus Protein... Food 2 Food 2 • WEIS MARKETS, INC. Plus Protein Milk	37.5	71	7.9	7.5	—	1.9	5.4

Cogo, Organic Coconut Milk Smoothie, Chai, Chai vs Ultra Pasteurized Low Fat 1% Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cogo, Organi... Food 1 Food 1 • ORTHO NUTRITION, INC Cogo, Organic Coconut Milk Smoothie, Chai, Chai	29.9	50	8.6	4.1	1.8	1.4	0.9
Ultra Pasteu... Food 2 Food 2 • FOSTER DAIRY FARMS Ultra Pasteurized Low Fat 1% Milk	25.8	46	5.4	5.0	—	1.0	3.8

Organic Lowfat 1% Milk vs Vanilla Old Fashioned Creamline Egg Nog, Varilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Lowf... Food 1 Food 1 • FAIRWAY OPERATING CORP. Organic Lowfat 1% Milk	23.8	47	5.1	5.1	—	1.1	3.4
Vanilla Old ... Food 2 Food 2 • TRINITY VALLEY LLC Vanilla Old Fashioned Creamline Egg Nog, Varilla	35.1	150	15.0	17.5	—	8.3	6.7

Sweet Acidophilus 1% Lowfat Milk vs Fat Free A2 Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Acidop... Food 1 Food 1 • DEAN FOODS COMPANY Sweet Acidophilus 1% Lowfat Milk	25.8	46	5.4	5.0	—	1.0	3.3
Fat Free A2 ... Food 2 Food 2 • SNOWVILLE CREAMERY Fat Free A2 Milk	23.8	38	5.0	5.0	—	—	3.8

Pediatric Shake, Vanilla With Fiber vs Ultra Filtered Low Fat Milk, Vanilla, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pediatric Sh... Food 1 Food 1 • WALGREENS CO. Pediatric Shake, Vanilla With Fiber	59.6	100	13.8	7.5	1.2	3.8	2.9
Ultra Filter... Food 2 Food 2 • FAIR OAKS FARMS BRANDS, INC. Ultra Filtered Low Fat Milk, Vanilla, Vanilla	35.7	54	7.5	7.5	—	1.0	3.8

Flavored Dairy Beverage, Holiday Nog vs Whole Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flavored Dai... Food 1 Food 1 • TC HEARTLAND LLC Flavored Dairy Beverage, Holiday Nog	17.0	50	7.5	6.7	0.4	1.7	0.8
Whole Milk Food 2 Food 2 • LIL MICHAELS MUNCHIES INC. Whole Milk	23.7	64	5.1	4.7	—	3.4	3.4

Vitamins A &D Fat Free Skim Milk vs Dha & Epa Omega 3 Organic 2% Reduced Fat Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vitamins A &... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Vitamins A &D Fat Free Skim Milk	25.8	38	5.5	5.1	—	—	3.8
Dha & Epa Om... Food 2 Food 2 • STAR MARKETS CO. Dha & Epa Omega 3 Organic 2% Reduced Fat Milk	23.8	50	5.0	5.0	—	2.1	3.3

Low Fat Chocolate Milk, Chocolate vs 1% Milk Fat Low Fat Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Choc... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Low Fat Chocolate Milk, Chocolate	57.8	75	12.9	9.6	0.8	1.0	2.5
1% Milk Fat ... Food 2 Food 2 • SUPER STORE INDUSTRIES 1% Milk Fat Low Fat Milk	29.7	50	6.3	6.3	—	1.0	4.2

Cookies 'N' Creme Milkshake, Cookies 'N' Creme vs 1% Cultured Lowfat Buttermilk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cookies 'N' ... Food 1 Food 1 • HP HOOD LLC-LICENSED PRODUCTS Cookies 'N' Creme Milkshake, Cookies 'N' Creme	100.0	99	16.3	15.8	0.3	2.0	4.5
1% Cultured ... Food 2 Food 2 • KEMPS LLC 1% Cultured Lowfat Buttermilk	25.8	47	5.5	5.1	—	1.1	3.8

Vanilla Mint Vitamin D Milk, Vanilla Mint vs Horchata Flavored Milk And Rice Drink, Horchata

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Mint... Food 1 Food 1 • SCHNEIDER'S DAIRY, INC. Vanilla Mint Vitamin D Milk, Vanilla Mint	59.4	88	12.5	12.5	—	2.9	2.9
Horchata Fla... Food 2 Food 2 • STREMICKS HERITAGE FOODS LLC Horchata Flavored Milk And Rice Drink, Horchata	51.8	58	10.8	10.0	—	1.3	1.3

Vanilla 4.5% Shake Mix, Vanilla vs Birthday Cake Batter Milkshake, Birthday Cake Batter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla 4.5%... Food 1 Food 1 • DARIGOLD, INC. Vanilla 4.5% Shake Mix, Vanilla	100.0	158	23.8	20.0	—	5.0	4.6
Birthday Cak... Food 2 Food 2 • RICH PRODUCTS CORPORATION Birthday Cake Batter Milkshake, Birthday Cake Batter	100.0	118	18.3	14.9	—	3.9	3.1

Organic Dha Omega 3 2% Reduced Fat Milk vs Chocolate Low Fat Milk, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Dha ... Food 1 Food 1 • TARGET STORES Organic Dha Omega 3 2% Reduced Fat Milk	25.7	54	5.4	5.4	—	2.1	4.2
Chocolate Lo... Food 2 Food 2 • DARIGOLD, INC. Chocolate Low Fat Milk, Chocolate	51.7	67	11.3	10.4	0.4	1.0	3.3

Frosted Vanilla Shake Reduced Fat Ice Cream, Frosted Vanilla Shake vs Pumpkin Spice Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Vani... Food 1 Food 1 • PRAIRIE FARMS DAIRY, INC. Frosted Vanilla Shake Reduced Fat Ice Cream, Frosted Vanilla Shake	87.3	88	15.6	13.4	—	1.6	2.8
Pumpkin Spic... Food 2 Food 2 • VOLLEMAN DAIRY PROCESSING LLC Pumpkin Spice Milk	55.4	83	11.7	11.3	—	2.9	2.9

Cream O Land, Fatfree Milk vs Vitamin D Lactose Free Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cream O Land... Food 1 Food 1 • CREAM-O-LAND DAIRY Cream O Land, Fatfree Milk	25.8	38	5.4	5.0	—	—	3.3
Vitamin D La... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Vitamin D Lactose Free Milk	25.7	67	5.4	5.0	—	3.8	3.3

Protein Fortified Lowfat Milk, Strawberry vs Strawberry Milk Beverage, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein Fort... Food 1 Food 1 • SHAMROCK FOODS COMPANY Protein Fortified Lowfat Milk, Strawberry	88.8	79	12.7	11.9	—	1.1	5.7
Strawberry M... Food 2 Food 2 • NESTLE USA INC. Strawberry Milk Beverage, Strawberry	37.6	68	8.0	7.6	—	2.1	3.8

2% Reduced Fat Milk vs 2% Cultured Reduced Buttermilk Fat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2% Reduced F... Food 1 Food 1 • SAFEWAY, INC. 2% Reduced Fat Milk	43.5	59	6.2	5.7	—	2.0	4.2
2% Cultured ... Food 2 Food 2 • DUTCH FARMS INC. 2% Cultured Reduced Buttermilk Fat	25.8	55	5.5	5.1	—	2.1	3.4

Dairy Pure Whole Milk vs Reduced Fat Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dairy Pure W... Food 1 Food 1 • DEAN FOODS COMPANY Dairy Pure Whole Milk	23.8	62	5.0	4.6	—	2.5	3.3
Reduced Fat ... Food 2 Food 2 • INGLES MARKETS INC. Reduced Fat Milk	43.5	59	6.2	5.7	—	2.0	4.0

Sweetened Condensed Milk, Sweetened vs Garde A Whole Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Co... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Sweetened Condensed Milk, Sweetened	42.8	333	56.4	56.4	—	7.7	7.7
Garde A Whol... Food 2 Food 2 • TORSHY BRAND FOOD INC Garde A Whole Milk	25.7	62	5.4	5.0	—	3.3	3.3

Turmeric Ginger Protein Drink, Turmeric Ginger vs Whole Lactose Free Ultra Filtered Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turmeric Gin... Food 1 Food 1 • BE WELL NUTRITION, INC Turmeric Ginger Protein Drink, Turmeric Ginger	7.7	38	2.4	0.9	1.2	0.6	5.9
Whole Lactos... Food 2 Food 2 • DARIGOLD, INC. Whole Lactose Free Ultra Filtered Milk	13.8	67	2.9	2.9	—	3.3	5.8

Milk Comparisons For Diabetics