Popcorn, Peanuts, Seeds & Related Snacks Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Salted Pumpk...
Food 1
Food 1
• RAYGE CANDY CO. INC.
Salted Pumpkin Seeds, Salted
|
0.0 | 286 | 8.6 | — | 8.6 | 25.7 | 14.3 |
|
World Food P...
Food 2
Food 2
• WORLD FOODS PRODUCTS INC.
World Food Products, Roasted Pumpkin Seeds, Sea Salt, Sea Salt
|
28.1 | 446 | 53.6 | — | — | 17.9 | 17.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Best Fruits ...
Food 1
Food 1
• JAKPAN ENTERPRISES INC.
Best Fruits & Nuts, Cranberry Nut Mix
|
24.6 | 438 | 46.9 | 37.5 | 6.2 | 25.0 | 9.4 |
|
Simply Salte...
Food 2
Food 2
• CONAGRA BRANDS, INC.
Simply Salted Pop Kit Gourmet Popping Corn, Simply Salted
|
30.3 | 455 | 54.6 | — | 6.1 | 27.3 | 6.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Tuxedo Mix
Food 1
Food 1
• WHOLESOME GOODNESS, LLC
Tuxedo Mix
|
20.5 | 536 | 46.4 | 35.7 | 7.1 | 28.6 | 14.3 |
|
Chili & Lemo...
Food 2
Food 2
• WALBAK INTERNATIONAL MARKETING LTD.
Chili & Lemon Peanuts, Chili & Lemon
|
1.8 | 786 | 10.7 | 3.6 | 7.1 | 64.3 | 17.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Hardy Farms,...
Food 1
Food 1
• SIDEWINDER CREEK STUDIO, INC.
Hardy Farms, Georgia Fried Peanuts, Southern Sriracha, Southern Sriracha
|
3.5 | 643 | 21.4 | 10.7 | 14.3 | 53.6 | 25.0 |
|
Raw Sunflowe...
Food 2
Food 2
• PARAMOUNT FOODS, LLC
Raw Sunflower Kernels
|
7.1 | 571 | 21.4 | 3.6 | 7.1 | 50.0 | 21.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Strawberry K...
Food 1
Food 1
• TARGET STORES
Strawberry Kettle Corn, Strawberry
|
44.8 | 433 | 80.0 | 46.7 | 3.3 | 13.3 | 3.3 |
|
100 Calorie ...
Food 2
Food 2
• KSF ACQUISITION CORPORATION
100 Calorie Snacks Snack Bites
|
17.1 | 435 | 60.9 | 21.7 | 21.7 | 21.7 | 8.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Deluxe Trail...
Food 1
Food 1
• NATURE'S WORLD LLC
Deluxe Trail Mix, Deluxe
|
17.3 | 500 | 36.7 | 20.0 | 6.7 | 4.5 | 16.7 |
|
Christmas Tr...
Food 2
Food 2
• CIBO VITA INC
Christmas Tree Pretzels
|
35.6 | 500 | 50.0 | 40.0 | 2.5 | 32.5 | 7.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Yogurt Pretz...
Food 1
Food 1
• SUPERVALU, INC.
Yogurt Pretzels, Strawberry, Strawberry
|
57.8 | 475 | 75.0 | 42.5 | — | 17.5 | 5.0 |
|
Premium Popcorn
Food 2
Food 2
• URBAN ACCENTS, INCORPORATED
Premium Popcorn
|
40.9 | 275 | 70.0 | 2.5 | 17.5 | 3.8 | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Fruit Nut & ...
Food 1
Food 1
• SMALL PLANET FOODS, INC.
Fruit Nut & Seed Mix, Berry
|
21.8 | 556 | 38.9 | 22.2 | 5.6 | 38.9 | 16.7 |
|
White Premiu...
Food 2
Food 2
• HY-VEE, INC.
White Premium Air Popped Popcorn, White
|
18.2 | 600 | 40.0 | — | 6.7 | 50.0 | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Chile Limon ...
Food 1
Food 1
• BIGS
Chile Limon Flavor Sunflower Seeds, Chile Limon
|
8.8 | 600 | 22.9 | 2.9 | 8.6 | 45.7 | 22.9 |
|
Asian Style ...
Food 2
Food 2
• AHOLD USA, INC.
Asian Style Trail Mix
|
22.1 | 500 | 46.7 | 6.7 | 6.7 | 30.0 | 16.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Roasted & Sa...
Food 1
Food 1
• FERRIS COFFEE & NUT CO.
Roasted & Salted Cherries Berries & Nuts, Roasted & Salted
|
24.2 | 500 | 50.0 | 36.7 | 6.7 | 33.3 | 10.0 |
|
Roasted Peanuts
Food 2
Food 2
• RITE AID CORPORATION
Roasted Peanuts
|
3.5 | 595 | 14.3 | 4.8 | 9.5 | 52.4 | 28.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Unroasted & ...
Food 1
Food 1
• WHOLE FOODS MARKET, INC.
Unroasted & Unsalted Organic Almonds, Unroasted & Unsalted
|
3.6 | 567 | 20.0 | 3.3 | 13.3 | 50.0 | 20.0 |
|
Sea Salt & C...
Food 2
Food 2
• SNYDER'S-LANCE, INC.
Sea Salt & Cracked Pepper Pretzel Crisps, Sea Salt & Cracked Pepper
|
41.1 | 393 | 78.6 | 7.1 | 3.6 | 5.4 | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Roasted + Sa...
Food 1
Food 1
• BRISTOL FARMS
Roasted + Salted Mixed Nuts, Roasted + Salted
|
0.0 | 457 | 28.6 | 3.4 | 37.1 | 20.0 | 13.4 |
|
Sweet 'N Sal...
Food 2
Food 2
• KAR NUT PRODUCTS COMPANY
Sweet 'N Salty Mix Peanuts, Raisins, Cocoa Candies, Sunflower Kernels, Sweet 'N Salty
|
24.0 | 500 | 50.0 | 35.7 | 3.6 | 32.1 | 14.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Curry Cashew...
Food 1
Food 1
• BERGIN NUT COMPANY, INC.
Curry Cashews, Curry
|
14.5 | 562 | 28.1 | 6.3 | 3.1 | 43.8 | 15.6 |
|
Cherry Berry...
Food 2
Food 2
• GO FOOD LABS
Cherry Berry Sprouted Nut Medley, Cherry Berry
|
14.9 | 429 | 35.7 | 17.9 | 7.1 | 32.1 | 10.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
White Chedda...
Food 1
Food 1
• LULU SNACKS INC.
White Cheddar Puffcorn, White Cheddar
|
16.9 | 556 | 55.6 | 11.1 | 5.6 | 33.3 | 5.6 |
|
Spicy Pepper...
Food 2
Food 2
• CVS PHARMACY, INC.
Spicy Pepper Hot + Spicy Pistachio Kernels, Spicy Pepper
|
10.7 | 567 | 30.0 | 6.7 | 10.0 | 46.7 | 20.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Dark Chocola...
Food 1
Food 1
• RIPPLE BRAND COLLECTIVE, LLC
Dark Chocolate Blueberry With Quinoa Crunch
|
49.9 | 475 | 67.5 | 50.0 | 2.5 | 20.0 | 5.0 |
|
Thin, Crunch...
Food 2
Food 2
• SNYDER'S-LANCE, INC.
Thin, Crunchy Pretzel Crackers
|
45.1 | 393 | 85.7 | 7.1 | 3.6 | 3.6 | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Fisher, Halv...
Food 1
Food 1
• JOHN B. SANFILIPPO & SON, INC.
Fisher, Halves & Pieces Cashews, Sea Salt, Sea Salt
|
12.5 | 571 | 28.6 | 3.6 | 3.6 | 46.4 | 17.9 |
|
Jim Beam, Ro...
Food 2
Food 2
• WESTWIND FOODS LLC
Jim Beam, Roasted & Salted Peanuts, Honey Bourbon, Honey Bourbon
|
16.0 | 565 | 25.9 | 11.8 | 4.7 | 44.7 | 23.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Almonds, Chi...
Food 1
Food 1
• HY-VEE, INC.
Almonds, Chili Lime
|
5.3 | 607 | 21.4 | 3.6 | 10.7 | 53.6 | 17.9 |
|
Inca's Food ...
Food 2
Food 2
• PERUVIAN IMPORT COMPANY
Inca's Food Dried Corn Cancha, 15 Oz
|
63.5 | 388 | 80.0 | — | 4.7 | 2.4 | 2.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
David, Sunfl...
Food 1
Food 1
• CONAGRA FOODS-SNACK FOODS GROUP
David, Sunflower Seeds, Ranch, David, Sunflower Seeds, Ranch
|
5.2 | 609 | 17.4 | 4.4 | 4.3 | 52.2 | 26.1 |
|
Praline Almonds
Food 2
Food 2
• JO-LEE FOOD PRODUCTS, INC.
Praline Almonds
|
20.0 | 567 | 43.3 | 33.3 | 6.7 | 36.7 | 16.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Unsalted Raw...
Food 1
Food 1
• CVS PHARMACY, INC.
Unsalted Raw Natural Almonds, Unsalted
|
3.6 | 567 | 20.0 | 3.3 | 13.3 | 50.0 | 20.0 |
|
Cheddar Chee...
Food 2
Food 2
• SNYDER'S-LANCE, INC.
Cheddar Cheese Deli Style Thin, Crunchy Pretzel Crackers, Cheddar Cheese
|
37.1 | 357 | 71.4 | — | 3.6 | 5.4 | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gourmet Popc...
Food 1
Food 1
• S BRAND LLC
Gourmet Popcorn, Raspberry Lemonade
|
34.2 | 536 | 67.9 | 46.4 | 3.6 | 28.6 | 3.6 |
|
Cranberry Nu...
Food 2
Food 2
• CVS PHARMACY, INC.
Cranberry Nut Trail Mix
|
26.3 | 467 | 53.3 | 40.0 | 6.7 | 26.7 | 10.0 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
Popcorn, Peanuts, Seeds & Related Snacks 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.
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.
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.
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.
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.
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.