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.

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Frito Lay Original Sunflower Seeds 1.875 Ounce Bag vs Nut Harvest Nut & Fruit Mix 6.75 Ounce Plastic Bag

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
Nut Harvest ... Food 2 Food 2 • PEPSICO INC. Nut Harvest Nut & Fruit Mix 6.75 Ounce Plastic Bag	14.6	500	35.7	25.0	7.1	39.3	14.3

David Original Sunflower Seeds, 4.25 Oz 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, 4.25 Oz	5.2	633	16.7	3.3	6.7	50.0	30.0
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 Seeds Lightly Salted, 4.25 Oz vs Frito Lay Peanuts Salted In Shell 4.50 Ounce Plastic Bags

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Seeds ... Food 1 Food 1 • CONAGRA BRANDS INC David Seeds Lightly Salted, 4.25 Oz	1.8	636	14.6	3.6	12.7	50.9	27.3
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

Frito Lay Deluxe Mixed Nuts 2.75 Ounce Plastic Bag vs David Ranch Sunflower Seeds, 13 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 Ranch ... Food 2 Food 2 • CONAGRA BRANDS INC David Ranch Sunflower Seeds, 13 Oz	5.2	633	16.7	3.3	6.7	50.0	26.7

David Original Sunflower Seeds, 4.25 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, 4.25 Oz	5.2	633	16.7	3.3	6.7	50.0	30.0
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 Sports Bucket Original Sunflower Seeds vs David Nut And Fruit Trail Mix, 5 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 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

Nut Harvest Lightly Roasted Almonds 6 Ounce Plastic Bag vs Sunbutter Creamy 2.2 Oz Cups 140 Ct Case

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
Sunbutter Cr... Food 2 Food 2 • SUNBUTTER Sunbutter Creamy 2.2 Oz Cups 140 Ct Case	8.8	625	21.9	10.9	6.2	53.1	21.9

David Original Sunflower Seeds, 1.75 Oz vs David Wasabi And Soy Almonds, 5 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 Wasabi... Food 2 Food 2 • CONAGRA BRANDS INC David Wasabi And Soy Almonds, 5 Oz	7.0	607	21.4	3.6	7.1	50.0	25.0

Frito Lay Salt And Pepper Sunflower Seeds 1.875 Ounce Plastic Bag vs Frito Lay Nut And Chocolate Trail Mix 3 Ounces

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frito Lay Sa... Food 1 Food 1 • PEPSICO INC. Frito Lay Salt And Pepper Sunflower Seeds 1.875 Ounce Plastic Bag	3.5	704	18.5	3.7	11.1	59.3	22.2
Frito Lay Nu... Food 2 Food 2 • PEPSICO INC. Frito Lay Nut And Chocolate Trail Mix 3 Ounces	20.3	533	43.3	36.7	6.7	33.3	13.3

David Roasted And Salted Almonds, 5.25 Oz vs Sabritas Salt & Lime Cacahuates Peanuts 1 5/8 Ounce Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Roaste... Food 1 Food 1 • CONAGRA BRANDS INC David Roasted And Salted Almonds, 5.25 Oz	3.5	643	14.3	3.6	7.1	53.6	25.0
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

Frollicks Sweet & Spicy Pumpkin Seeds vs David Nut And Chocolate Trail Mix, 5 Oz

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
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 Chili Lime Sunflower Seeds, 5.25 Oz vs David Original Sunflower Seeds, 1.75 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 Origin... Food 2 Food 2 • CONAGRA BRANDS INC David Original Sunflower Seeds, 1.75 Oz	3.5	640	16.0	—	8.0	52.0	28.0

Nut Harvest Nut & Fruit Mix 6.75 Ounce Plastic Bag vs David Original Sunflower Seeds, 1.75 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nut Harvest ... Food 1 Food 1 • PEPSICO INC. Nut Harvest Nut & Fruit Mix 6.75 Ounce Plastic Bag	14.6	500	35.7	25.0	7.1	39.3	14.3
David Origin... Food 2 Food 2 • CONAGRA BRANDS INC David Original Sunflower Seeds, 1.75 Oz	3.5	640	16.0	—	8.0	52.0	28.0

Nut Harvest Sea Salted Whole Cashews 5 Ounce Plastic Bag vs Frollicks Sweet & Spicy Pumpkin Seeds

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
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

Sunflower Seeds Original 4.25 Ounce Plastic Bag vs Nut Harvest Lightly Roasted Almonds 6 Ounce Plastic Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Se... Food 1 Food 1 • PEPSICO INC. Sunflower Seeds Original 4.25 Ounce Plastic Bag	3.5	679	17.9	3.6	10.7	57.1	21.4
Nut Harvest ... Food 2 Food 2 • PEPSICO INC. Nut Harvest Lightly Roasted Almonds 6 Ounce Plastic Bag	5.3	643	21.4	3.6	10.7	53.6	17.9

David Original Sunflower Seeds, 4.25 Oz vs Nut Harvest Nut & Fruit Mix 6.75 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 Nut & Fruit Mix 6.75 Ounce Plastic Bag	14.6	500	35.7	25.0	7.1	39.3	14.3

David Classic Trail Mix, 5.25 Oz vs Fritolay Sunflower Seeds Kernels 2.00 Ounce Plastic Bag

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
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

Sunbutter Creamy 2.2 Oz Cups 140 Ct Case vs Munchies Flamin Hot Peanuts 2.875 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
Munchies Fla... Food 2 Food 2 • PEPSICO INC. Munchies Flamin Hot Peanuts 2.875 Ounce Plastic Bag	5.2	607	17.9	3.6	7.1	53.6	25.0

Frito Lay Premium Quality In Shell Pistachio 1 3/4 Ounce Bag vs Sabritas Salt & Lime Cacahuates Peanuts 1 5/8 Ounce Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frito Lay Pr... Food 1 Food 1 • 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
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

Larabar Cashew Almond Btr Banana Nut vs David Original Sunflower Seeds

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 Origin... Food 2 Food 2 • CONAGRA BRANDS INC David Original Sunflower Seeds	5.5	633	16.7	—	6.7	50.0	—

Nuts/Seeds Prepared/Processed Comparisons For Diabetics