What are Plant Based Milk food comparisons?

Plant Based 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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Forager, Organic Creamy Cashewmilk Chocolate vs Unsweetened Almondmilk, Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Forager, Org... Food 1 Food 1 • FORAGER PROJECT, LLC Forager, Organic Creamy Cashewmilk Chocolate	18.0	34	4.2	2.5	0.4	2.1	0.8
Unsweetened ... Food 2 Food 2 • MOOALA BRANDS, LLC Unsweetened Almondmilk, Unsweetened	2.1	17	0.8	—	0.4	1.5	0.8

Almond Vanilla Milk, Almond Vanilla vs Lite Coconut Milk, Lite

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Vanil... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Almond Vanilla Milk, Almond Vanilla	27.9	33	5.8	5.4	—	1.0	0.4
Lite Coconut... Food 2 Food 2 • KAWASHO FOODS USA INC. Lite Coconut Milk, Lite	5.9	75	3.8	1.3	—	6.3	—

Rice Milk With Cinnamon Horchata Drink, Rice Milk With Cinnamon vs Lactose Free Barista Oatmilk Non Dairy Beverage

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Milk Wi... Food 1 Food 1 • POCAS INTERNATIONAL CORP. Rice Milk With Cinnamon Horchata Drink, Rice Milk With Cinnamon	97.7	51	10.0	9.2	—	1.0	0.6
Lactose Free... Food 2 Food 2 • GLENCOURT INC. Lactose Free Barista Oatmilk Non Dairy Beverage	40.0	58	9.6	2.1	1.2	2.1	0.8

Ultra Soy Non Dairy Beverage vs Strawberry Original Nutrition Shake, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ultra Soy No... Food 1 Food 1 • PACIFIC FOODS OF OREGON, INC. Ultra Soy Non Dairy Beverage	21.8	58	5.0	3.3	0.4	2.1	4.2
Strawberry O... Food 2 Food 2 • DILLON COMPANIES, INC. Strawberry Original Nutrition Shake, Strawberry	61.4	93	13.6	6.4	0.4	2.5	3.8

Coconut Hempmilk, Unsweetened vs Black Tea Gummy Boba Soy Milk, Black Tea

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Hemp... Food 1 Food 1 • INTERNATIONAL TABLEWARE, INC. Coconut Hempmilk, Unsweetened	2.0	21	0.4	—	—	1.7	0.9
Black Tea Gu... Food 2 Food 2 • ORBITEL INTERNATIONAL LLC Black Tea Gummy Boba Soy Milk, Black Tea	37.4	48	7.0	6.0	1.0	1.3	2.2

Original Almond Smooth And Seriously Creamy Almondmilk, Original vs Unsweetened Plant Based Barley Milk, Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Alm... Food 1 Food 1 • DANONE US, LLC Original Almond Smooth And Seriously Creamy Almondmilk, Original	16.0	25	3.3	2.9	—	1.0	0.4
Unsweetened ... Food 2 Food 2 • TAKE TWO Unsweetened Plant Based Barley Milk, Unsweetened	4.1	29	1.3	—	0.4	2.1	2.1

Organic, Unsweetened Light Coconut Milk, Unsweetened vs Light Organic Coconut Milk, Light

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Uns... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Organic, Unsweetened Light Coconut Milk, Unsweetened	2.0	62	1.3	—	—	6.3	—
Light Organi... Food 2 Food 2 • NEW SEASONS MARKET, LLC Light Organic Coconut Milk, Light	2.0	62	1.3	—	—	6.3	—

Rice And Walnut Drink, Rice And Walnut vs Bolthouse Farms, Organic Protein Non Dairy Almond & Soy Milk Protein Beverage, Chocolate, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice And Wal... Food 1 Food 1 • INDUSTRIAS PONT, S.A. Rice And Walnut Drink, Rice And Walnut	45.8	83	10.8	6.3	1.2	4.2	1.3
Bolthouse Fa... Food 2 Food 2 • WM. BOLTHOUSE FARMS INC. Bolthouse Farms, Organic Protein Non Dairy Almond & Soy Milk Protein Beverage, Chocolate, Chocolate	67.1	73	10.2	9.3	0.6	2.0	3.4

Unsweetened Vanilla Almondmilk Cashewmilk Blend, Unsweetened Vanilla vs Schizandra Berries & Creme Organic Schizandra, Elderberry & Forest Honey Super Herb Powered Coconut Milk Elixir, Schizandra Berries & Creme

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • BLUE DIAMOND GROWERS Unsweetened Vanilla Almondmilk Cashewmilk Blend, Unsweetened Vanilla	2.0	10	0.4	—	—	0.8	0.4
Schizandra B... Food 2 Food 2 • REBBL, INC. Schizandra Berries & Creme Organic Schizandra, Elderberry & Forest Honey Super Herb Powered Coconut Milk Elixir, Schizandra Berries & Creme	45.4	61	9.4	5.3	3.1	2.5	0.6

Vanilla Organic Sesamemilk, Vanilla vs Original Unsweetened Oat Bran Beverage, Original Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Orga... Food 1 Food 1 • SNACKHACK, LLC Vanilla Organic Sesamemilk, Vanilla	23.9	58	5.4	4.6	0.4	2.1	3.3
Original Uns... Food 2 Food 2 • THE QUAKER OATS COMPANY Original Unsweetened Oat Bran Beverage, Original Unsweetened	1.8	12	2.1	—	1.7	1.0	0.4

Extra Creamy Oatmilk, Extra Creamy vs Unsweetened Almond Plant Based Beverage, Unsweetened Almond

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Creamy... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Extra Creamy Oatmilk, Extra Creamy	29.9	58	6.7	3.3	0.4	3.3	0.8
Unsweetened ... Food 2 Food 2 • ROCKVIEW DAIRIES INC. Unsweetened Almond Plant Based Beverage, Unsweetened Almond	2.1	17	0.8	0.4	0.4	1.3	0.4

Unsweetened Vanilla Almondmilk, Unsweetened Vanilla vs Almondmilk, Light Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • DANONE US, LLC Unsweetened Vanilla Almondmilk, Unsweetened Vanilla	2.2	14	0.7	—	0.3	1.0	0.3
Almondmilk, ... Food 2 Food 2 • DANONE US, LLC Almondmilk, Light Vanilla	21.9	25	4.6	4.6	—	0.8	0.4

Toasted Oats N' Almondmilk, Toasted Oats N' Almond vs Unsweetened Almond Plant Based Beverage, Unsweetened Almond

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Oats... Food 1 Food 1 • CALIFIA FARMS, LP Toasted Oats N' Almondmilk, Toasted Oats N' Almond	2.1	12	0.8	—	0.4	0.6	0.4
Unsweetened ... Food 2 Food 2 • HERITAGE DISTRIBUTING COMPANY Unsweetened Almond Plant Based Beverage, Unsweetened Almond	0.1	12	0.4	—	0.4	1.3	0.4

Nutritious Plant Based Milk, Vanilla vs Pure Almond Malk, Maple

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nutritious P... Food 1 Food 1 • RIPPLE FOODS Nutritious Plant Based Milk, Vanilla	45.5	56	6.5	6.5	—	2.3	3.4
Pure Almond ... Food 2 Food 2 • MALK Pure Almond Malk, Maple	7.9	49	1.8	0.9	—	2.0	1.8

Coconut Milk, Vanilla vs Soursop Coconut Milk Drink, Soursop

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Milk... Food 1 Food 1 • ALL MARKET INC. Coconut Milk, Vanilla	9.9	29	2.1	1.3	—	2.1	0.4
Soursop Coco... Food 2 Food 2 • INTERNATIONAL WHOLESALERS CORP Soursop Coconut Milk Drink, Soursop	43.8	55	7.6	6.6	—	2.8	0.3

Organic Unsweetened Vanilla Soymilk, Vanilla vs Unsweetened Organic Almond Milk With Cashew, Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Unsw... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Unsweetened Vanilla Soymilk, Vanilla	6.0	42	1.7	1.3	0.4	2.1	3.8
Unsweetened ... Food 2 Food 2 • DANONE US, LLC Unsweetened Organic Almond Milk With Cashew, Unsweetened	2.0	15	0.4	—	—	1.3	0.4

2% Reduced Fat Notmilk Plant Based Milk Alternative vs Chocolate Sunflower Milk, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2% Reduced F... Food 1 Food 1 • THENOTCOMPANY INC. 2% Reduced Fat Notmilk Plant Based Milk Alternative	8.0	33	1.7	1.3	—	2.1	1.7
Chocolate Su... Food 2 Food 2 • GLO'S GUMBO, LLC Chocolate Sunflower Milk, Chocolate	26.0	50	6.3	4.6	0.8	2.5	1.3

Forager, Organic Unsweetened Creamy Cashewmilk vs Sunflower Beverage, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Forager, Org... Food 1 Food 1 • FORAGER PROJECT, LLC Forager, Organic Unsweetened Creamy Cashewmilk	8.0	30	1.7	0.4	—	0.4	0.8
Sunflower Be... Food 2 Food 2 • SUNRICH, LLC Sunflower Beverage, Vanilla	26.0	38	5.8	5.0	0.4	1.7	0.4

Snickerdoodle Flavored Organic Oatmilk Creamer, Snickerdoodle vs Pumpkin Spice Coconut Milk Beverage, Pumpkin Spice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Snickerdoodl... Food 1 Food 1 • DANONE US, LLC Snickerdoodle Flavored Organic Oatmilk Creamer, Snickerdoodle	5.9	167	20.0	20.0	—	6.7	—
Pumpkin Spic... Food 2 Food 2 • DANONE US, LLC Pumpkin Spice Coconut Milk Beverage, Pumpkin Spice	28.1	58	12.5	11.7	0.8	0.8	—

Unsweetened Sunflower Milk, Unsweetened vs Barista Blend Oatmilk, Barista Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • GLO'S GUMBO, LLC Unsweetened Sunflower Milk, Unsweetened	2.1	21	0.8	—	0.4	1.9	0.8
Barista Blen... Food 2 Food 2 • CALIFIA FARMS, LP Barista Blend Oatmilk, Barista Blend	24.0	54	5.4	1.7	0.4	2.9	0.8

Plant Based Milk Comparisons For Diabetics