What are Nuts/Seeds Prepared/Processed food comparisons?

Nuts/Seeds Prepared/Processed 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

David Original Sunflower Seeds, 19.5 Oz vs Frito Lay Premium Quality In Shell Pistachio 1 3/4 Ounce Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Origin... Food 1 Food 1 • CONAGRA BRANDS INC David Original Sunflower Seeds, 19.5 Oz	3.5	609	17.4	—	8.7	52.2	26.1
Frito Lay Pr... Food 2 Food 2 • PEPSICO INC. Frito Lay Premium Quality In Shell Pistachio 1 3/4 Ounce Bag	8.9	560	28.0	8.0	8.0	44.0	20.0

Nut Harvest Sea Salted Whole Cashews 5 Ounce Plastic Bag vs David Roasted And Salted Almonds, 5.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nut Harvest ... Food 1 Food 1 • PEPSICO INC. Nut Harvest Sea Salted Whole Cashews 5 Ounce Plastic Bag	12.5	571	28.6	7.1	3.6	46.4	17.9
David Roaste... Food 2 Food 2 • CONAGRA BRANDS INC David Roasted And Salted Almonds, 5.25 Oz	3.5	643	14.3	3.6	7.1	53.6	25.0

Frito Lay Roasted Almonds Salted 3 Ounce Plastic Bag vs Frito Lay Peanuts Salted In Shell 4.50 Ounce Plastic Bags

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frito Lay Ro... Food 1 Food 1 • PEPSICO INC. Frito Lay Roasted Almonds Salted 3 Ounce Plastic Bag	3.5	679	17.9	3.6	10.7	57.1	21.4
Frito Lay Pe... Food 2 Food 2 • PEPSICO INC. Frito Lay Peanuts Salted In Shell 4.50 Ounce Plastic Bags	7.0	571	21.4	3.6	7.1	50.0	25.0

Fritolay Sunflower Seeds Kernels 2.00 Ounce Plastic Bag vs David Nut And Chocolate Trail Mix, 5 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fritolay Sun... Food 1 Food 1 • PEPSICO INC. Fritolay Sunflower Seeds Kernels 2.00 Ounce Plastic Bag	5.3	607	21.4	3.6	10.7	53.6	17.9
David Nut An... Food 2 Food 2 • CONAGRA BRANDS INC David Nut And Chocolate Trail Mix, 5 Oz	24.0	516	48.4	35.5	6.5	29.0	16.1

David Original Sunflower Seeds, 1.75 Oz vs David Seeds Lightly Salted With Black Pepper, 4.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Origin... Food 1 Food 1 • CONAGRA BRANDS INC David Original Sunflower Seeds, 1.75 Oz	3.5	640	16.0	—	8.0	52.0	28.0
David Seeds ... Food 2 Food 2 • CONAGRA BRANDS INC David Seeds Lightly Salted With Black Pepper, 4.25 Oz	1.8	636	14.6	3.6	12.7	52.7	27.3

Frito Lay Sunflower Seeds Ranch Flavour 4.25 Ounce Bag vs Frito Lay Roasted Almonds Salted 3 Ounce Plastic Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frito Lay Su... Food 1 Food 1 • PEPSICO INC. Frito Lay Sunflower Seeds Ranch Flavour 4.25 Ounce Bag	3.5	679	17.9	3.6	10.7	57.1	21.4
Frito Lay Ro... Food 2 Food 2 • PEPSICO INC. Frito Lay Roasted Almonds Salted 3 Ounce Plastic Bag	3.5	679	17.9	3.6	10.7	57.1	21.4

Larabar Cashew Almond Btr Banana Nut vs David Roasted And Salted Almonds, 5.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Larabar Cash... Food 1 Food 1 • GENERAL MILLS SALES INC. Larabar Cashew Almond Btr Banana Nut	20.1	562	43.8	28.1	9.4	37.5	15.6
David Roaste... Food 2 Food 2 • CONAGRA BRANDS INC David Roasted And Salted Almonds, 5.25 Oz	3.5	643	14.3	3.6	7.1	53.6	25.0

David Ranch Sunflower Seeds, 13 Oz vs David Roasted And Salted Almonds, 5.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Ranch ... Food 1 Food 1 • CONAGRA BRANDS INC David Ranch Sunflower Seeds, 13 Oz	5.2	633	16.7	3.3	6.7	50.0	26.7
David Roaste... Food 2 Food 2 • CONAGRA BRANDS INC David Roasted And Salted Almonds, 5.25 Oz	3.5	643	14.3	3.6	7.1	53.6	25.0

Nut Harvest Sea Salted Whole Cashews 5 Ounce Plastic Bag vs David Nut And Chocolate Trail Mix, 5 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nut Harvest ... Food 1 Food 1 • PEPSICO INC. Nut Harvest Sea Salted Whole Cashews 5 Ounce Plastic Bag	12.5	571	28.6	7.1	3.6	46.4	17.9
David Nut An... Food 2 Food 2 • CONAGRA BRANDS INC David Nut And Chocolate Trail Mix, 5 Oz	24.0	516	48.4	35.5	6.5	29.0	16.1

David Sports Bucket Original Sunflower Seeds vs David Simply Seeds Lightly Salted With Sour Cream And Onion, 4.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Sports... Food 1 Food 1 • CONAGRA BRANDS INC David Sports Bucket Original Sunflower Seeds	1.7	615	15.4	—	7.7	53.9	30.8
David Simply... Food 2 Food 2 • CONAGRA BRANDS INC David Simply Seeds Lightly Salted With Sour Cream And Onion, 4.25 Oz	3.5	655	16.4	3.6	12.7	52.7	27.3

David Ranch Sunflower Seeds, 4.25 Oz vs David Nut And Chocolate Trail Mix, 5 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Ranch ... Food 1 Food 1 • CONAGRA BRANDS INC David Ranch Sunflower Seeds, 4.25 Oz	5.2	633	16.7	3.3	6.7	50.0	26.7
David Nut An... Food 2 Food 2 • CONAGRA BRANDS INC David Nut And Chocolate Trail Mix, 5 Oz	24.0	516	48.4	35.5	6.5	29.0	16.1

David Seeds Lightly Salted With Black Pepper, 4.25 Oz vs Nut Harvest Sea Salted Whole Cashews 5 Ounce Plastic Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Seeds ... Food 1 Food 1 • CONAGRA BRANDS INC David Seeds Lightly Salted With Black Pepper, 4.25 Oz	1.8	636	14.6	3.6	12.7	52.7	27.3
Nut Harvest ... Food 2 Food 2 • PEPSICO INC. Nut Harvest Sea Salted Whole Cashews 5 Ounce Plastic Bag	12.5	571	28.6	7.1	3.6	46.4	17.9

David Original Sunflower Seeds vs Sabritas Salt & Lime Cacahuates Peanuts 1 5/8 Ounce Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Origin... Food 1 Food 1 • CONAGRA BRANDS INC David Original Sunflower Seeds	5.5	633	16.7	—	6.7	50.0	—
Sabritas Sal... Food 2 Food 2 • PEPSICO INC. Sabritas Salt & Lime Cacahuates Peanuts 1 5/8 Ounce Bag	10.6	630	21.7	4.4	8.7	50.0	21.7

David Original Sunflower Seeds, 4.25 Oz vs Nut Harvest Sea Salted Whole Cashews 5 Ounce Plastic Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Origin... Food 1 Food 1 • CONAGRA BRANDS INC David Original Sunflower Seeds, 4.25 Oz	5.2	633	16.7	3.3	6.7	50.0	30.0
Nut Harvest ... Food 2 Food 2 • PEPSICO INC. Nut Harvest Sea Salted Whole Cashews 5 Ounce Plastic Bag	12.5	571	28.6	7.1	3.6	46.4	17.9

Sunbutter Creamy 2.2 Oz Cups 140 Ct Case vs David Original Sunflower Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunbutter Cr... Food 1 Food 1 • SUNBUTTER Sunbutter Creamy 2.2 Oz Cups 140 Ct Case	8.8	625	21.9	10.9	6.2	53.1	21.9
David Origin... Food 2 Food 2 • CONAGRA BRANDS INC David Original Sunflower Seeds	5.5	633	16.7	—	6.7	50.0	—

David Nut And Chocolate Trail Mix, 5 Oz vs Frito Lay Roasted Almonds Salted 3 Ounce Plastic Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Nut An... Food 1 Food 1 • CONAGRA BRANDS INC David Nut And Chocolate Trail Mix, 5 Oz	24.0	516	48.4	35.5	6.5	29.0	16.1
Frito Lay Ro... Food 2 Food 2 • PEPSICO INC. Frito Lay Roasted Almonds Salted 3 Ounce Plastic Bag	3.5	679	17.9	3.6	10.7	57.1	21.4

Frito Lay Peanuts Salted In Shell 4.50 Ounce Plastic Bags vs Frito Lay Premium Quality In Shell Pistachio 1 3/4 Ounce Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frito Lay Pe... Food 1 Food 1 • PEPSICO INC. Frito Lay Peanuts Salted In Shell 4.50 Ounce Plastic Bags	7.0	571	21.4	3.6	7.1	50.0	25.0
Frito Lay Pr... Food 2 Food 2 • PEPSICO INC. Frito Lay Premium Quality In Shell Pistachio 1 3/4 Ounce Bag	8.9	560	28.0	8.0	8.0	44.0	20.0

David Chili Lime Sunflower Seeds, 5.25 Oz vs David Nut And Fruit Trail Mix, 5 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Chili ... Food 1 Food 1 • CONAGRA BRANDS INC David Chili Lime Sunflower Seeds, 5.25 Oz	3.5	633	13.3	—	6.7	53.3	26.7
David Nut An... Food 2 Food 2 • CONAGRA BRANDS INC David Nut And Fruit Trail Mix, 5 Oz	22.2	516	45.2	29.0	6.5	29.0	16.1

Frito Lay Jalapeno Ranch Sunflower Seeds 1.875 Ounces vs Frito Lay Premium Quality In Shell Pistachio 1 3/4 Ounce Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frito Lay Ja... Food 1 Food 1 • PEPSICO INC. Frito Lay Jalapeno Ranch Sunflower Seeds 1.875 Ounces	3.5	704	18.5	3.7	11.1	59.3	22.2
Frito Lay Pr... Food 2 Food 2 • PEPSICO INC. Frito Lay Premium Quality In Shell Pistachio 1 3/4 Ounce Bag	8.9	560	28.0	8.0	8.0	44.0	20.0

David Original Sunflower Seeds vs Munchies Salted Peanuts 3.25 Ounce Plastic Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Origin... Food 1 Food 1 • CONAGRA BRANDS INC David Original Sunflower Seeds	5.5	633	16.7	—	6.7	50.0	—
Munchies Sal... Food 2 Food 2 • PEPSICO INC. Munchies Salted Peanuts 3.25 Ounce Plastic Bag	5.2	607	17.9	3.6	7.1	53.6	25.0

Nuts/Seeds Prepared/Processed Comparisons For Diabetics