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 Sea Salted Whole Cashews 5 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 Sea Salted Whole Cashews 5 Ounce Plastic Bag	12.5	571	28.6	7.1	3.6	46.4	17.9

Frito Lay Original Sunflower Seeds 1.875 Ounce Bag vs Sunbutter Creamy 44 Lb Pail

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
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

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

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
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

Frito Lay Deluxe Mixed Nuts 2.75 Ounce Plastic Bag vs David Original Sunflower Seeds, 19.5 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 Origin... Food 2 Food 2 • CONAGRA BRANDS INC David Original Sunflower Seeds, 19.5 Oz	3.5	609	17.4	—	8.7	52.2	26.1

Frito Lay Peanuts Salted In Shell 4.50 Ounce Plastic Bags vs David Original Sunflower Seeds, 4.25 Oz

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
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

Frito Lay Nut And Chocolate Trail Mix 3 Ounces vs Munchies Salted Peanuts 3.25 Ounce Plastic Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frito Lay Nu... Food 1 Food 1 • PEPSICO INC. Frito Lay Nut And Chocolate Trail Mix 3 Ounces	20.3	533	43.3	36.7	6.7	33.3	13.3
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

David Classic Trail Mix, 5.25 Oz vs David Wasabi And Soy Almonds, 5 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 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

David Wasabi And Soy Almonds, 5 Oz vs David Ranch Sunflower Seeds, 13 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 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

Sunflower Seeds Original 4.25 Ounce Plastic Bag vs Frito Lay Sunflower Seeds Ranch Flavour 4.25 Ounce 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
Frito Lay Su... Food 2 Food 2 • 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

David Original Sunflower Seeds, 19.5 Oz vs Frito Lay Nut And Fruit Trail Mix 3 Ounces

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 Nu... Food 2 Food 2 • PEPSICO INC. Frito Lay Nut And Fruit Trail Mix 3 Ounces	18.5	536	42.9	25.0	7.1	32.1	14.3

David Nut And Fruit Trail Mix, 5 Oz vs David Original Sunflower Seeds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
David Nut An... Food 1 Food 1 • CONAGRA BRANDS INC David Nut And Fruit Trail Mix, 5 Oz	22.2	516	45.2	29.0	6.5	29.0	16.1
David Origin... Food 2 Food 2 • CONAGRA BRANDS INC David Original Sunflower Seeds	5.5	633	16.7	—	6.7	50.0	—

Frito Lay Jalapeno Ranch Sunflower Seeds 1.875 Ounces vs David Original Sunflower Seeds, 1.625 Oz

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
David Origin... Food 2 Food 2 • CONAGRA BRANDS INC David Original Sunflower Seeds, 1.625 Oz	3.5	609	17.4	—	8.7	52.2	26.1

Nut Harvest Sea Salted Whole Cashews 5 Ounce Plastic Bag vs David Original Sunflower Seeds, 1.625 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 Origin... Food 2 Food 2 • CONAGRA BRANDS INC David Original Sunflower Seeds, 1.625 Oz	3.5	609	17.4	—	8.7	52.2	26.1

Frito Lay Peanuts Salted In Shell 4.50 Ounce Plastic Bags vs David Ranch Sunflower Seeds, 4.25 Oz

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
David Ranch ... Food 2 Food 2 • 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 Nut & Fruit Mix 6.75 Ounce Plastic Bag vs David Ranch Sunflower Seeds, 4.25 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 Ranch ... Food 2 Food 2 • CONAGRA BRANDS INC David Ranch Sunflower Seeds, 4.25 Oz	5.2	633	16.7	3.3	6.7	50.0	26.7

Frito Lay Deluxe Mixed Nuts 2.75 Ounce Plastic Bag vs David Original Sunflower Seeds

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

Nut Harvest Lightly Roasted Almonds 6 Ounce Plastic Bag vs Frito Lay Nut And Chocolate Trail Mix 3 Ounces

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
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

Nut Harvest Nut & Fruit Mix 6.75 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 Nut & Fruit Mix 6.75 Ounce Plastic Bag	14.6	500	35.7	25.0	7.1	39.3	14.3
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

David Ranch Sunflower Seeds, 13 Oz vs Frito Lay Salt And Pepper Sunflower Seeds 1.875 Ounce Plastic Bag

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
Frito Lay Sa... Food 2 Food 2 • 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

David Ranch Sunflower Seeds, 13 Oz vs Frito Lay Sunflower Seeds Ranch Flavour 4.25 Ounce Bag

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
Frito Lay Su... Food 2 Food 2 • 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

Nuts/Seeds Prepared/Processed Comparisons For Diabetics