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.

Badlow

Organic A2/A2 Reduced Fat Ultra Filtered Milk vs Grassfed Whole Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic A2/A... Food 1 Food 1 • ALEXANDRE FAMILY FARM LLC Organic A2/A2 Reduced Fat Ultra Filtered Milk	23.7	58	5.0	5.0	—	2.1	5.0
Grassfed Who... Food 2 Food 2 • AHOLD USA, INC. Grassfed Whole Milk	21.7	67	4.6	4.6	—	3.8	3.3

Lowfat Yogurt, Strawberry, Original vs Dairy Beverage, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • SUPER STORE INDUSTRIES Lowfat Yogurt, Strawberry, Original	83.4	98	18.7	14.7	—	0.9	3.1
Dairy Bevera... Food 2 Food 2 • SAFEWAY, INC. Dairy Beverage, Strawberry	92.8	85	13.3	12.2	—	1.1	5.7

Grass Fed Cow Milk vs Traditional Eggnog

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grass Fed Co... Food 1 Food 1 • TRICKLING SPRINGS Grass Fed Cow Milk	23.8	54	5.0	5.0	—	2.1	3.8
Traditional ... Food 2 Food 2 • KLEINPETER FARMS DAIRY INC. Traditional Eggnog	49.0	169	21.2	20.3	—	7.6	4.2

Protein + Dairy Beverage, Vanilla vs Probiotic Acidophilus 1% Low Fat Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein + Da... Food 1 Food 1 • SAFEWAY, INC. Protein + Dairy Beverage, Vanilla	92.8	85	13.3	12.4	—	1.1	5.7
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

Lactose Free Eggnog vs Fat Free A2 Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lactose Free... Food 1 Food 1 • AKPHARMA INC. Lactose Free Eggnog	39.3	142	16.7	15.8	—	7.5	3.3
Fat Free A2 ... Food 2 Food 2 • SNOWVILLE CREAMERY Fat Free A2 Milk	23.8	38	5.0	5.0	—	—	3.8

Local Grass Pastured A2 Guernsey 2% Milk vs Pumpkinspice Eggnog, Pumpkinspice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Local Grass ... Food 1 Food 1 • KILLER BROWNIE DISTRIBUTING Local Grass Pastured A2 Guernsey 2% Milk	33.7	59	7.2	5.9	—	2.1	3.4
Pumpkinspice... Food 2 Food 2 • SAFEWAY, INC. Pumpkinspice Eggnog, Pumpkinspice	52.9	175	22.5	20.8	—	7.5	5.0

Borden, Kid Builder, 1% Low Fat Milk vs Vitamin D Added

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Borden, Kid ... Food 1 Food 1 • BORDEN DAIRY COMPANY Borden, Kid Builder, 1% Low Fat Milk	23.8	45	4.9	4.9	—	1.0	3.3
Vitamin D Added Food 2 Food 2 • ALDI INC. Vitamin D Added	5.9	133	10.0	10.0	—	6.7	6.7

1% Lowfat Mmmmilk vs Reduced Fat Milk, Holiday Nog

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
1% Lowfat Mm... Food 1 Food 1 • SHAMROCK FOODS COMPANY 1% Lowfat Mmmmilk	23.8	42	5.0	5.0	—	1.0	3.3
Reduced Fat ... Food 2 Food 2 • PRAIRIE FARMS DAIRY, INC. Reduced Fat Milk, Holiday Nog	98.9	117	20.8	20.4	—	2.1	3.8

Whole Ultra Filtered Organic Milk vs Organic Fat Free Lactose Free Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Ultra ... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Whole Ultra Filtered Organic Milk	13.8	62	2.9	2.5	—	3.3	5.4
Organic Fat ... Food 2 Food 2 • DANONE US, LLC Organic Fat Free Lactose Free Milk	25.8	38	5.4	5.0	—	—	3.3

Organic Lowfat Egg Nog vs Swiss Style Chocolate Low Fat Milk, Swiss Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Lowf... Food 1 Food 1 • NEW SEASONS MARKET, LLC Organic Lowfat Egg Nog	29.5	100	12.5	11.7	—	2.5	5.8
Swiss Style ... Food 2 Food 2 • KEMPS LLC Swiss Style Chocolate Low Fat Milk, Swiss Style	55.5	72	11.9	11.0	—	1.1	3.4

Parmalat, 1% Low Fat Milk vs Milk Evaporated

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmalat, 1%... Food 1 Food 1 • AGROPUR INC. DIVISION NATREL USA Parmalat, 1% Low Fat Milk	23.8	42	5.0	5.0	—	1.0	3.3
Milk Evaporated Food 2 Food 2 • GLORIA Milk Evaporated	5.8	133	10.0	10.0	—	8.3	6.7

Mint Old Fashioned Creamline Chocolate Milk, Mint vs Premium Eggnog

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mint Old Fas... Food 1 Food 1 • TRINITY VALLEY LLC Mint Old Fashioned Creamline Chocolate Milk, Mint	41.5	79	8.8	5.0	—	3.8	3.3
Premium Eggnog Food 2 Food 2 • MILK INDUSTRY MANAGEMENT CORPORATION Premium Eggnog	47.1	158	20.0	19.2	—	7.5	3.3

Sweetened Condensed Milk, Sweetened vs Organic 2% Reduced Fat 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
Organic 2% R... Food 2 Food 2 • GIANT EAGLE, INC. Organic 2% Reduced Fat Milk	23.8	50	5.0	5.0	—	2.1	3.3

Grass Fed Whole Milk vs Darigold, 2% Reduced Fat Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grass Fed Wh... Food 1 Food 1 • HART HOLDINGS USA LLC Grass Fed Whole Milk	23.7	67	5.0	5.0	—	3.8	3.3
Darigold, 2%... Food 2 Food 2 • DARIGOLD, INC. Darigold, 2% Reduced Fat Milk	25.8	55	5.5	5.1	—	2.1	3.4

Country Dairy, Vitamin D Milk vs Pumpkin Spice Holiday Nog Ultra Pasteurized Milk, Pumpkin Spice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Country Dair... Food 1 Food 1 • COUNTRY DAIRY INC. Country Dairy, Vitamin D Milk	25.7	64	5.5	5.1	—	3.4	3.4
Pumpkin Spic... Food 2 Food 2 • KEMPS LLC Pumpkin Spice Holiday Nog Ultra Pasteurized Milk, Pumpkin Spice	71.1	106	15.3	14.8	—	3.4	3.4

Weis Quality, 100% Lactose Free Fat Free Milk, Fat Free Skim Milk vs Traditional Horchata, Cinnamon & Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Weis Quality... Food 1 Food 1 • WEIS MARKETS, INC. Weis Quality, 100% Lactose Free Fat Free Milk, Fat Free Skim Milk	25.8	38	5.4	5.0	—	—	3.3
Traditional ... Food 2 Food 2 • STEUBEN FOODS INC. Traditional Horchata, Cinnamon & Vanilla	63.8	47	10.8	10.1	—	0.3	1.4

Vanilla Flavored Holiday Nog Dairy Beverage, Vanilla vs Southern Pralines & Cream Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • HP HOOD LLC Vanilla Flavored Holiday Nog Dairy Beverage, Vanilla	42.9	142	18.3	17.5	0.2	6.7	2.5
Southern Pra... Food 2 Food 2 • LALA U.S., INC. Southern Pralines & Cream Milk	67.0	112	14.2	12.9	—	4.6	3.8

2% Reduced Fat Milk, Strawberry vs Fresh Lactose Free 2% Reduced Fat Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2% Reduced F... Food 1 Food 1 • GOSSNER FOODS INC 2% Reduced Fat Milk, Strawberry	47.6	72	10.6	10.6	0.4	2.1	3.4
Fresh Lactos... Food 2 Food 2 • TURNER DAIRY FARMS INC. Fresh Lactose Free 2% Reduced Fat Milk	21.8	50	4.6	4.6	—	1.9	3.3

Dean's, Cultured Lowfat Buttermilk vs Mint Old Fashioned Creamline Chocolate Milk, Mint

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dean's, Cult... Food 1 Food 1 • DEAN FOODS COMPANY Dean's, Cultured Lowfat Buttermilk	29.7	51	6.4	5.9	—	1.3	4.2
Mint Old Fas... Food 2 Food 2 • TRINITY VALLEY LLC Mint Old Fashioned Creamline Chocolate Milk, Mint	41.5	79	8.8	5.0	—	3.8	3.3

Organic Valley, Organic Good To Go, Low Fat Milk vs Chocolate Organic Lowfat Milk, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Vall... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Organic Valley, Organic Good To Go, Low Fat Milk	33.7	46	5.2	5.2	—	1.1	3.4
Chocolate Or... Food 2 Food 2 • DANONE US, LLC Chocolate Organic Lowfat Milk, Chocolate	45.6	64	9.8	9.3	—	1.1	3.4

Milk Comparisons For Diabetics