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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Chocolate 2% Reduced Fat Organic Milk, Chocolate vs Natural Milk Flavor Drink, Natural Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate 2%... Food 1 Food 1 • GLENCOURT INC. Chocolate 2% Reduced Fat Organic Milk, Chocolate	43.6	71	9.6	9.6	0.4	2.1	3.3
Natural Milk... Food 2 Food 2 • BRISTOL-MYERS SQUIBB/MEAD JOHNSON NUTRITIONALS Natural Milk Flavor Drink, Natural Milk	37.7	67	8.3	3.8	0.4	2.5	2.5

Holiday Egg Nog, Holiday vs Winco Foods, Evaporated Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Holiday Egg ... Food 1 Food 1 • BERKELEY FARMS INC. Holiday Egg Nog, Holiday	41.2	150	17.5	16.7	—	6.7	5.0
Winco Foods,... Food 2 Food 2 • WINCO FOODS, INC. Winco Foods, Evaporated Milk	5.9	133	10.0	10.0	—	6.7	6.7

Light Cultured Buttermilk, Light vs Vanilla Almondmilk Yogurt Alternative, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Cultur... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Light Cultured Buttermilk, Light	25.8	50	5.4	5.0	—	1.5	3.3
Vanilla Almo... Food 2 Food 2 • DANONE US, LLC Vanilla Almondmilk Yogurt Alternative, Vanilla	37.2	129	12.9	10.0	1.8	7.7	2.9

Organic Whole Milk vs Spiced Golden Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • DANONE US, LLC Organic Whole Milk	25.7	64	5.5	5.1	—	3.4	3.4
Spiced Golde... Food 2 Food 2 • URBAN REMEDY Spiced Golden Milk	35.6	89	8.0	4.2	0.4	5.5	2.5

Ultra Filtered Whole Milk vs Probiotics Cultured Dairy Beverage

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ultra Filter... Food 1 Food 1 • SAFEWAY, INC. Ultra Filtered Whole Milk	11.8	62	2.5	2.5	—	3.3	5.4
Probiotics C... Food 2 Food 2 • COOL Probiotics Cultured Dairy Beverage	18.0	65	14.5	12.9	—	—	1.6

Protein Fortified Lowfat Milk, Vanilla vs Vanilla Creme Genuine Protein Powder, Vanilla Creme

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein Fort... Food 1 Food 1 • SHAMROCK FOODS COMPANY Protein Fortified Lowfat Milk, Vanilla	88.8	79	12.7	11.9	—	1.1	5.7
Vanilla Crem... Food 2 Food 2 • PEPSICO, INC. (CYTOSPORT) Vanilla Creme Genuine Protein Powder, Vanilla Creme	35.6	400	30.0	2.9	1.4	12.9	45.7

Chocolate Fudge Brownie vs Rumble, Supershake Nourishing Drink, Vanilla Maple, Vanilla Maple

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Fu... Food 1 Food 1 • WHITNEY FOODS, INC. Chocolate Fudge Brownie	96.8	108	17.2	16.2	0.7	3.0	3.0
Rumble, Supe... Food 2 Food 2 • FORGE MOUNTAIN CORP. Rumble, Supershake Nourishing Drink, Vanilla Maple, Vanilla Maple	39.1	70	7.9	3.1	2.3	2.3	5.6

Coconut, Almond & Chia Drink vs Dannon, Dairy Drink

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut, Alm... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Coconut, Almond & Chia Drink	0.1	19	0.4	0.4	0.4	1.7	0.4
Dannon, Dair... Food 2 Food 2 • DANONE US, LLC Dannon, Dairy Drink	59.6	72	14.5	13.5	—	0.7	2.4

Organic Immune Builder vs Vanilla Mint Vitamin D Milk, Vanilla Mint

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Immu... Food 1 Food 1 • DVC INDUSTRIES, INC Organic Immune Builder	15.9	59	15.3	6.8	1.7	—	1.7
Vanilla Mint... Food 2 Food 2 • SCHNEIDER'S DAIRY, INC. Vanilla Mint Vitamin D Milk, Vanilla Mint	59.4	88	12.5	12.5	—	2.9	2.9

1% Lowfat Milk, Strawberry vs Coffee Flavor Caffeinated Cultured Dairy Drink, Coffee

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
1% Lowfat Mi... Food 1 Food 1 • PRAIRIE FARMS DAIRY, INC. 1% Lowfat Milk, Strawberry	55.6	67	11.7	11.7	—	1.0	3.3
Coffee Flavo... Food 2 Food 2 • DANONE US, LLC Coffee Flavor Caffeinated Cultured Dairy Drink, Coffee	35.4	61	6.1	4.4	—	0.5	8.5

Low Fat Milk, Chocolate vs Nutrition Shake Plus, Vanilla, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Milk... Food 1 Food 1 • OBERWEIS DAIRY, INC. Low Fat Milk, Chocolate	25.9	38	5.9	5.1	0.4	0.2	3.8
Nutrition Sh... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Nutrition Shake Plus, Vanilla, Vanilla	98.2	146	20.8	8.3	—	4.6	5.4

Low Fat Milk, Vanilla vs 2% Reduced Fat Ultra Filtered Milk, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Milk... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Low Fat Milk, Vanilla	47.8	62	10.8	9.6	0.8	1.0	3.3
2% Reduced F... Food 2 Food 2 • FAIR OAKS FARMS BRANDS, INC. 2% Reduced Fat Ultra Filtered Milk, Chocolate	23.8	58	5.4	5.0	0.4	1.9	5.4

Vanilla Flavor Keto Shake, Vanilla vs Skim Choice Fat Free Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • ABBOTT LABORATORIES INC Vanilla Flavor Keto Shake, Vanilla	4.0	62	0.9	—	0.3	5.5	3.1
Skim Choice ... Food 2 Food 2 • DEAN FOODS COMPANY Skim Choice Fat Free Milk	25.8	38	5.4	5.0	—	—	3.8

Roundy's, Organic Fat Free Milk vs Probiotic Plain Unsweetened Kefir

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Or... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Organic Fat Free Milk	25.8	38	5.5	5.1	—	—	3.8
Probiotic Pl... Food 2 Food 2 • LIFEWAY FOODS INC. Probiotic Plain Unsweetened Kefir	17.8	46	3.8	3.8	—	0.8	4.2

Sugar Cookie Flavored Milk vs Reduced Whole Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sugar Cookie... Food 1 Food 1 • PRAIRIE FARMS DAIRY, INC. Sugar Cookie Flavored Milk	51.5	83	10.8	10.8	—	2.9	2.9
Reduced Whol... Food 2 Food 2 • GIANT EAGLE, INC. Reduced Whole Milk	43.5	53	5.3	4.8	—	2.2	3.4

Traditional Eggnog vs Fat Free Cultured Buttermilk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • KLEINPETER FARMS DAIRY INC. Traditional Eggnog	49.0	169	21.2	20.3	—	7.6	4.2
Fat Free Cul... Food 2 Food 2 • HP HOOD LLC Fat Free Cultured Buttermilk	25.8	38	5.4	5.0	—	—	3.3

Vanilla Almondmilk Yogurt Alternative, Vanilla vs 2% Reduced Fat Lactose Free Ultra Filtered Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Almo... Food 1 Food 1 • DANONE US, LLC Vanilla Almondmilk Yogurt Alternative, Vanilla	37.2	129	12.9	10.0	1.8	7.7	2.9
2% Reduced F... Food 2 Food 2 • CHOBANI, INC. 2% Reduced Fat Lactose Free Ultra Filtered Milk	13.7	67	2.9	2.5	—	2.1	8.3

Milk Chocolate Double Dipped Virginia Peanuts, Milk Chocolate vs Nestle, La Lechera, Fat Free Sweetened Condensed Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milk Chocola... Food 1 Food 1 • GIANT EAGLE, INC. Milk Chocolate Double Dipped Virginia Peanuts, Milk Chocolate	23.9	533	46.7	40.0	3.3	36.7	13.3
Nestle, La L... Food 2 Food 2 • GS1 MEXICO Nestle, La Lechera, Fat Free Sweetened Condensed Milk	51.0	383	86.7	86.7	—	—	10.0

0% Fat Free Lactose Free Milk vs Natural Kefir Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
0% Fat Free ... Food 1 Food 1 • DARIGOLD, INC. 0% Fat Free Lactose Free Milk	25.8	38	5.4	5.0	—	—	3.8
Natural Kefi... Food 2 Food 2 • GRACE HARBOR FARMS, INC. Natural Kefir Plain	25.7	60	5.3	5.3	—	3.3	3.3

Calnaturale, Svelte, Hello Beautiful Organic Protein Shake, Chocolate, Chocolate vs Chocolate Chip Cookie Dough, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Calnaturale,... Food 1 Food 1 • CALIFORNIA NATURAL PRODUCTS Calnaturale, Svelte, Hello Beautiful Organic Protein Shake, Chocolate, Chocolate	31.8	55	6.4	1.8	1.5	2.1	3.3
Chocolate Ch... Food 2 Food 2 • UPSTATE NIAGARA COOPERATIVE, INC. Chocolate Chip Cookie Dough, Original	67.1	104	14.2	13.8	—	3.3	4.2

Milk Comparisons For Diabetics