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 Larabar Cashew Almond Btr Cherry Vanilla

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
Larabar Cash... Food 2 Food 2 • GENERAL MILLS SALES INC. Larabar Cashew Almond Btr Cherry Vanilla	18.3	531	37.5	21.9	6.2	40.6	12.5

David Classic Trail Mix, 5.25 Oz vs David Roasted And Salted Almonds, 5.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Classi... Food 1 Food 1 • CONAGRA BRANDS INC David Classic Trail Mix, 5.25 Oz	12.5	548	29.0	16.1	6.5	38.7	22.6
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 Original Sunflower Seeds, 1.75 Oz vs Frito Lay Original Sunflower Seeds 1.875 Ounce Bag

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
Frito Lay Or... Food 2 Food 2 • PEPSICO INC. Frito Lay Original Sunflower Seeds 1.875 Ounce Bag	1.8	667	14.8	3.7	11.1	55.6	22.2

David Original Sunflower Seeds vs David Roasted And Salted Almonds, 5.25 Oz

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	—
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 Original Sunflower Seeds, 4.25 Oz vs Frollicks Sweet & Spicy Pumpkin Seeds

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
Frollicks Sw... Food 2 Food 2 • GENERAL MILLS SALES INC. Frollicks Sweet & Spicy Pumpkin Seeds	24.0	533	46.7	40.0	3.3	30.0	16.7

Sunbutter Creamy 2.2 Oz Cups 140 Ct Case vs Fritolay Sunflower Seeds Kernels 2.00 Ounce Plastic Bag

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
Fritolay Sun... Food 2 Food 2 • PEPSICO INC. Fritolay Sunflower Seeds Kernels 2.00 Ounce Plastic Bag	5.3	607	21.4	3.6	10.7	53.6	17.9

Frito Lay Deluxe Mixed Nuts 2.75 Ounce Plastic Bag vs David Nut And Fruit Trail Mix, 5 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frito Lay De... Food 1 Food 1 • PEPSICO INC. Frito Lay Deluxe Mixed Nuts 2.75 Ounce Plastic Bag	7.1	607	21.4	3.6	7.1	53.6	17.9
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

Frollicks Sweet & Spicy Pumpkin Seeds vs Sunflower Seeds Original 4.25 Ounce Plastic Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frollicks Sw... Food 1 Food 1 • GENERAL MILLS SALES INC. Frollicks Sweet & Spicy Pumpkin Seeds	24.0	533	46.7	40.0	3.3	30.0	16.7
Sunflower Se... Food 2 Food 2 • PEPSICO INC. Sunflower Seeds Original 4.25 Ounce Plastic Bag	3.5	679	17.9	3.6	10.7	57.1	21.4

David Wasabi And Soy Almonds, 5 Oz vs David Nut And Fruit Trail Mix, 5 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Wasabi... Food 1 Food 1 • CONAGRA BRANDS INC David Wasabi And Soy Almonds, 5 Oz	7.0	607	21.4	3.6	7.1	50.0	25.0
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

Larabar Cashew Almond Btr Banana Nut vs Sabritas Spicy Cacahuates Peanuts 1 5/8 Ounce Bag

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
Sabritas Spi... Food 2 Food 2 • PEPSICO INC. Sabritas Spicy Cacahuates Peanuts 1 5/8 Ounce Bag	10.6	630	21.7	4.4	8.7	50.0	21.7

Frito Lay Nut And Fruit Trail Mix 3 Ounces vs Frito Lay Peanuts Salted In Shell 4.50 Ounce Plastic Bags

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frito Lay Nu... Food 1 Food 1 • PEPSICO INC. Frito Lay Nut And Fruit Trail Mix 3 Ounces	18.5	536	42.9	25.0	7.1	32.1	14.3
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

David Seeds Lightly Salted With Black Pepper, 4.25 Oz vs Frito Lay Deluxe Mixed Nuts 2.75 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
Frito Lay De... Food 2 Food 2 • PEPSICO INC. Frito Lay Deluxe Mixed Nuts 2.75 Ounce Plastic Bag	7.1	607	21.4	3.6	7.1	53.6	17.9

Frito Lay Original Sunflower Seeds 1.875 Ounce Bag vs David Roasted And Salted Almonds, 5.25 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frito Lay Or... Food 1 Food 1 • PEPSICO INC. Frito Lay Original Sunflower Seeds 1.875 Ounce Bag	1.8	667	14.8	3.7	11.1	55.6	22.2
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

Lara Chocolate Coconut Cashew & Almond Butter vs Sunbutter Creamy 44 Lb Pail

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lara Chocola... Food 1 Food 1 Lara Chocolate Coconut Cashew & Almond Butter	18.2	562	40.6	25.0	9.4	37.5	15.6
Sunbutter Cr... Food 2 Food 2 • RED RIVER COMMODITIES SUNBUTTER Sunbutter Creamy 44 Lb Pail	8.8	625	21.9	10.9	6.2	53.1	21.9

Munchies Flamin Hot Peanuts 2.875 Ounce Plastic Bag vs Fritolay Sunflower Seeds Kernels 2.00 Ounce Plastic Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Munchies Fla... Food 1 Food 1 • PEPSICO INC. Munchies Flamin Hot Peanuts 2.875 Ounce Plastic Bag	5.2	607	17.9	3.6	7.1	53.6	25.0
Fritolay Sun... Food 2 Food 2 • 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 Ranch 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 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
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

Nut Harvest Lightly Roasted Almonds 6 Ounce Plastic Bag vs Sabritas Spicy Cacahuates Peanuts 1 5/8 Ounce Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nut Harvest ... Food 1 Food 1 • PEPSICO INC. Nut Harvest Lightly Roasted Almonds 6 Ounce Plastic Bag	5.3	643	21.4	3.6	10.7	53.6	17.9
Sabritas Spi... Food 2 Food 2 • PEPSICO INC. Sabritas Spicy Cacahuates Peanuts 1 5/8 Ounce Bag	10.6	630	21.7	4.4	8.7	50.0	21.7

Frito Lay Roasted Almonds Salted 3 Ounce Plastic Bag vs David Original Sunflower Seeds, 4.25 Oz

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
David Origin... Food 2 Food 2 • CONAGRA BRANDS INC David Original Sunflower Seeds, 4.25 Oz	5.2	633	16.7	3.3	6.7	50.0	30.0

David Sports Bucket Original Sunflower Seeds vs David Roasted And Salted Almonds, 5.25 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 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

Sunbutter Creamy 2.2 Oz Cups 140 Ct Case vs David Original Sunflower Seeds, 4.25 Oz

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, 4.25 Oz	5.2	633	16.7	3.3	6.7	50.0	30.0

Nuts/Seeds Prepared/Processed Comparisons For Diabetics