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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Ultra Pasteurized Egg Nog vs Coffee Flavored Nutrition Shake, Coffee

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ultra Pasteu... Food 1 Food 1 • DARIGOLD, INC. Ultra Pasteurized Egg Nog	45.3	158	19.2	14.2	—	7.5	2.5
Coffee Flavo... Food 2 Food 2 • FAIR OAKS FARMS BRANDS, INC. Coffee Flavored Nutrition Shake, Coffee	5.9	44	0.9	0.6	—	0.7	8.8

Mocha Cappuccino Lowfat Milk vs Grade A Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mocha Cappuc... Food 1 Food 1 • SAFEWAY, INC. Mocha Cappuccino Lowfat Milk	100.0	90	16.1	15.3	0.3	1.1	4.8
Grade A Milk Food 2 Food 2 • WHOLE FOODS MARKET, INC. Grade A Milk	23.7	67	5.0	5.0	—	3.8	3.3

Vanilla High Protein Milk Shake, Vanilla vs Premium 100% Natural Goat's Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla High... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Vanilla High Protein Milk Shake, Vanilla	21.7	55	3.3	3.0	—	1.8	6.1
Premium 100%... Food 2 Food 2 • C. F. BURGER CREAMERY CO. Premium 100% Natural Goat's Milk	21.7	71	4.6	4.6	—	4.2	3.8

Dulcella Sweetened Condensed Milk, Dulcella vs Chocolate Ultra Filtered Non Fat Milk Beverage, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dulcella Swe... Food 1 Food 1 • LA CENA FINE FOODS, LTD. Dulcella Sweetened Condensed Milk, Dulcella	42.5	433	73.3	70.0	—	10.0	10.0
Chocolate Ul... Food 2 Food 2 • THE KROGER CO. Chocolate Ultra Filtered Non Fat Milk Beverage, Chocolate	12.0	33	2.9	2.5	0.4	—	4.6

Chocolate Ultra Filtered Non Fat Milk Beverage, Chocolate vs Chocolate Low Fat Milk, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ul... Food 1 Food 1 • THE KROGER CO. Chocolate Ultra Filtered Non Fat Milk Beverage, Chocolate	12.0	33	2.9	2.5	0.4	—	4.6
Chocolate Lo... Food 2 Food 2 • SWEET ARROW SPRINGS, LLC Chocolate Low Fat Milk, Chocolate	51.6	62	10.8	10.0	—	1.0	3.3

Low Fat Milk, Chocolate vs Nonfat Milk Beverage, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Milk... Food 1 Food 1 • SUPER STORE INDUSTRIES Low Fat Milk, Chocolate	51.5	67	10.8	10.4	—	1.0	3.8
Nonfat Milk ... Food 2 Food 2 • THE KROGER CO. Nonfat Milk Beverage, Vanilla	6.0	25	1.3	1.3	—	—	4.6

Low Fat Chocolate vs Truly Yummy Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Choc... Food 1 Food 1 • LIDL Low Fat Chocolate	57.5	72	12.3	11.4	—	1.1	3.4
Truly Yummy ... Food 2 Food 2 • HARRIS-TEETER INC. Truly Yummy Milk	53.4	92	11.7	10.8	0.4	3.8	3.8

Vitamin D Milk, Chocolate vs Egg Nog

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vitamin D Mi... Food 1 Food 1 • SHAMROCK FOODS COMPANY Vitamin D Milk, Chocolate	100.0	93	12.0	11.2	0.3	3.4	3.6
Egg Nog Food 2 Food 2 • WHOLE FOODS MARKET, INC. Egg Nog	41.3	142	16.5	15.8	—	6.3	3.9

Organic, Dha Omega 3 2% Reduced Fat Milk vs Old Fashion Eggnog

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Dha... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Organic, Dha Omega 3 2% Reduced Fat Milk	23.8	54	5.0	4.6	—	2.1	3.3
Old Fashion ... Food 2 Food 2 • UMPQUA DAIRY PRODUCTS CO. Old Fashion Eggnog	42.7	150	18.3	15.8	0.2	7.5	4.2

Organic 2% Reduced Fat Milk vs Grass Fed Whole Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic 2% R... Food 1 Food 1 • GIANT EAGLE, INC. Organic 2% Reduced Fat Milk	23.8	50	5.0	5.0	—	2.1	3.3
Grass Fed Wh... Food 2 Food 2 • HART HOLDINGS USA LLC Grass Fed Whole Milk	23.7	67	5.0	5.0	—	3.8	3.3

2% Reduced Fat Milk, Chocolate vs Pumpkin Spice Flavored Milk, Pumpkin Spice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2% Reduced F... Food 1 Food 1 • SAFEWAY, INC. 2% Reduced Fat Milk, Chocolate	61.4	83	12.9	12.1	—	2.1	3.3
Pumpkin Spic... Food 2 Food 2 • HUNTER JERSEY FARMS INC Pumpkin Spice Flavored Milk, Pumpkin Spice	71.4	92	15.0	14.6	—	2.1	2.9

Cotton Candy Whole Milk vs Eggnog, Classic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cotton Candy... Food 1 Food 1 • MEMORY LANE DAIRY LLC Cotton Candy Whole Milk	61.3	96	12.9	12.9	—	3.3	2.9
Eggnog, Classic Food 2 Food 2 • SUPERVALU, INC. Eggnog, Classic	43.3	142	18.3	17.5	—	6.7	3.3

Darigold, Eggnog, Pumpkin Spice, Pumpkin Spice vs Milkshake Cinnabon, Cinnamon Roll

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Darigold, Eg... Food 1 Food 1 • DARIGOLD, INC. Darigold, Eggnog, Pumpkin Spice, Pumpkin Spice	45.3	158	19.2	14.2	—	7.5	2.5
Milkshake Ci... Food 2 Food 2 • RICH PRODUCTS CORPORATION Milkshake Cinnabon, Cinnamon Roll	100.0	141	18.1	15.0	0.2	5.1	2.5

Chocolate Low Fat Milk, Chocolate vs Protein Fortified Dairy Beverage, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Lo... Food 1 Food 1 • LALA U.S., INC. Chocolate Low Fat Milk, Chocolate	51.5	63	11.0	10.1	—	1.1	3.8
Protein Fort... Food 2 Food 2 • SUPER STORE INDUSTRIES Protein Fortified Dairy Beverage, Strawberry	92.8	83	13.1	12.2	—	1.1	5.6

Organic Pasture Raised 1% Lowfat Milk vs Sweetened Condensed Filled Milk, Sweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Past... Food 1 Food 1 • DANONE US, LLC Organic Pasture Raised 1% Lowfat Milk	31.7	54	6.7	6.3	—	1.3	4.2
Sweetened Co... Food 2 Food 2 • SUN HING FOODS, INC. Sweetened Condensed Filled Milk, Sweetened	40.9	308	53.9	53.9	—	7.7	7.7

Skim Milk vs Coburn Farms, Evaporated Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skim Milk Food 1 Food 1 • MOO-VILLE Skim Milk	27.8	42	5.8	5.0	—	—	4.2
Coburn Farms... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Coburn Farms, Evaporated Milk	5.9	133	10.0	10.0	—	6.7	6.7

White Chocolate 2% Reduced Fat Milk, White Chocolate vs Strawberry Creme Flavored Milk, Strawberry Creme

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Chocol... Food 1 Food 1 • DIVERSIFIED FOODS, INC. White Chocolate 2% Reduced Fat Milk, White Chocolate	51.5	76	11.0	10.2	—	2.1	3.4
Strawberry C... Food 2 Food 2 • PRAIRIE FARMS DAIRY, INC. Strawberry Creme Flavored Milk, Strawberry Creme	69.3	96	14.6	14.6	—	2.9	2.9

Nutrition Shake, Vanilla, Vanilla vs Evaporated Fat Free Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nutrition Sh... Food 1 Food 1 • THE QUAKER OATS CO./GATORADE-VAN CAMP Nutrition Shake, Vanilla, Vanilla	100.0	111	16.6	8.6	0.3	2.5	6.2
Evaporated F... Food 2 Food 2 • NESTLE USA INC. Evaporated Fat Free Milk	5.9	83	10.0	10.0	—	—	6.7

Lowfat Milk, Chocolate vs Nutrition Shake, Rich Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Milk,... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Lowfat Milk, Chocolate	45.7	62	10.0	9.2	0.4	1.0	3.8
Nutrition Sh... Food 2 Food 2 • REXALL SUNDOWN, INC. Nutrition Shake, Rich Chocolate	4.2	37	2.5	0.3	1.8	0.2	7.1

Horizon Organic, Organic Whole Milk vs Old Fashion Eggnog

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Horizon Orga... Food 1 Food 1 • DANONE US, LLC Horizon Organic, Organic Whole Milk	23.7	62	5.0	4.6	—	3.3	3.3
Old Fashion ... Food 2 Food 2 • UMPQUA DAIRY PRODUCTS CO. Old Fashion Eggnog	42.7	150	18.3	15.8	0.2	7.5	4.2

Milk Comparisons For Diabetics