What are Smooth Ride food comparisons?

Smooth Ride 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

Melissa's, Red Quinoa vs Good Sense, White Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Melissa's, R... Food 1 Food 1 • WORLD VARIETY PRODUCE, INC. Melissa's, Red Quinoa	43g	48.2	372	65.1	—	7.0	5.8	14.0
Good Sense, ... Food 2 Food 2 • WAYMOUTH FARMS, INC. Good Sense, White Quinoa	48g	53.9	375	64.6	—	6.2	6.3	14.6

Ancient Grains, Spicy Curry vs Mediterranean Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancient Grai... Food 1 Food 1 • QUINOA CORPORATION Ancient Grains, Spicy Curry	54g	65.6	389	72.2	3.7	9.3	5.6	13.0
Mediterranea... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Mediterranean Quinoa	41g	38.1	390	63.4	2.4	14.6	3.7	22.0

Incagen, Quinua vs White Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Incagen, Quinua Food 1 Food 1 • PERUVIAN IMPORT COMPANY Incagen, Quinua	170g	100.0	368	64.1	—	7.1	5.9	14.1
White Quinoa Food 2 Food 2 • JH BIOTECH, INC. White Quinoa	43g	48.2	372	65.1	—	7.0	5.8	14.0

Elbow Macaroni Whole Wheat Macaroni Product vs Whole Grain Organic White Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Elbow Macaro... Food 1 Food 1 • SUPERVALU, INC. Elbow Macaroni Whole Wheat Macaroni Product	56g	69.9	357	73.2	3.6	8.9	2.7	12.5
Whole Grain ... Food 2 Food 2 • INTERNATIONAL GOLDEN FOODS INC Whole Grain Organic White Quinoa	43g	46.2	372	62.8	—	7.0	5.8	14.0

Whole Grain Golden Bulgur, Whole Grain vs Whole Grain Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Golden Bulgur	45g	58.7	356	75.6	—	8.9	—	11.1
Whole Grain ... Food 2 Food 2 • TARGET STORES Whole Grain Quinoa	227g	51.8	172	29.5	—	3.1	4.4	6.2

Grain Medley Quinoa, Grain Medley vs Garlic Herb A Blend Of Lentils, Chickpeas, Peas + Rice, Garlic Herb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grain Medley... Food 1 Food 1 • WAL-MART STORES, INC. Grain Medley Quinoa	127g	33.9	173	19.7	1.6	2.4	9.5	3.2
Garlic Herb ... Food 2 Food 2 • BETTERER FOODS, INC. Garlic Herb A Blend Of Lentils, Chickpeas, Peas + Rice	50g	95.4	360	60.0	2.0	10.0	4.0	20.0

Tri Color Quinoa vs Italian Classics Whole Wheat Organic Durum Semolina Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tri Color Qu... Food 1 Food 1 • INTERNATIONAL FOODSOURCE Tri Color Quinoa	42g	52.0	381	71.4	7.1	7.1	6.0	14.3
Italian Clas... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Italian Classics Whole Wheat Organic Durum Semolina Pasta	56g	70.3	357	75.0	3.6	10.7	1.8	10.7

Organic Seven Grains A Blend Of Organic Farro, Barley, Wheat Berries, Buckwheat, Red Rice, Black Rice & Oats, Seven Grains vs Organic Black Quinoa, Black

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Seve... Food 1 Food 1 • GLENCOURT INC. Organic Seven Grains A Blend Of Organic Farro, Barley, Wheat Berries, Buckwheat, Red Rice, Black Rice & Oats, Seven Grains	45g	60.4	378	77.8	—	8.9	2.2	11.1
Organic Blac... Food 2 Food 2 • UNITED PACIFIC COMPANY INC. Organic Black Quinoa, Black	45g	54.3	378	71.1	—	8.2	6.7	15.6

Chipotle Brown Rice+Quinoa A Blend Of Brown Rice And Quinoa With Smoky Chipotle, Fire Roasted Corn And Roasted Poblano Peppers Authentic Side Dishes, Chipotle Brown Rice+Quinoa vs Ancient Grains, Spicy Curry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Bro... Food 1 Food 1 • LA TORTILLA FACTORY INC Chipotle Brown Rice+Quinoa A Blend Of Brown Rice And Quinoa With Smoky Chipotle, Fire Roasted Corn And Roasted Poblano Peppers Authentic Side Dishes	240g	69.8	83	15.8	0.8	1.2	1.5	2.1
Ancient Grai... Food 2 Food 2 • QUINOA CORPORATION Ancient Grains, Spicy Curry	54g	65.6	389	72.2	3.7	9.3	5.6	13.0

Tri Color Blend Organic Quinoa vs Organic Whole Grain Cracked Freekeh, Whole Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tri Color Bl... Food 1 Food 1 • WEHAH FARM INC Tri Color Blend Organic Quinoa	45g	59.6	422	82.2	4.4	13.3	2.2	17.8
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Cracked Freekeh, Whole Grain	45g	56.3	356	73.3	—	8.9	2.2	13.3

Sweet Earth, Hickory And Sage Benevolent Bacon vs Tofu Baked Marinated Baked Tofu

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Earth,... Food 1 Food 1 • SWEET EARTH NATURAL FOODS Sweet Earth, Hickory And Sage Benevolent Bacon	38g	9.4	237	15.8	2.6	2.6	9.2	26.3
Tofu Baked M... Food 2 Food 2 • NASOYA FOODS USA, LLC Tofu Baked Marinated Baked Tofu	57g	1.9	140	3.5	1.8	1.8	7.9	14.0

Chef's Signature Plant Based Burgers Patties, Chef's Signature vs Firm Tofu

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chef's Signa... Food 1 Food 1 • GREENLEAF FOODS, SPC Chef's Signature Plant Based Burgers Patties	92g	18.6	261	13.0	—	2.2	13.0	22.8
Firm Tofu Food 2 Food 2 • URBAN ASIAN PRODUCE, LLC Firm Tofu	85g	1.9	71	2.4	—	1.2	3.5	8.2

Bistro Burger, Bistro vs Teriyaki Baked Tofu

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bistro Burger Food 1 Food 1 • AMY'S KITCHEN INC. Bistro Burger	71g	25.5	155	21.1	1.4	2.8	4.2	7.0
Teriyaki Bak... Food 2 Food 2 • PULMUONE FOODS USA, INC. Teriyaki Baked Tofu	85g	19.2	165	15.3	2.4	3.5	5.3	16.5

Marinated Baked Tofu vs Premium Gyros Slices

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marinated Ba... Food 1 Food 1 • NASOYA FOODS USA, LLC Marinated Baked Tofu	57g	1.9	140	3.5	1.8	1.8	7.9	14.0
Premium Gyro... Food 2 Food 2 • GRECIAN DELIGHT INC Premium Gyros Slices	102g	16.6	402	9.8	1.0	1.0	32.4	12.8

Seitan Pita vs Chinese Style Cured Barbbque Pork

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seitan Pita Food 1 Food 1 • HELEN'S PURE FOODS Seitan Pita	200g	37.3	110	12.5	—	3.0	3.5	7.0
Chinese Styl... Food 2 Food 2 • YANGTZE Chinese Style Cured Barbbque Pork	85g	11.4	153	7.1	7.1	—	2.9	24.7

100% Plant Protein Breakfast Sausage vs Tofu Fritter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Plant P... Food 1 Food 1 • KELLOGG COMPANY 100% Plant Protein Breakfast Sausage	55g	9.5	218	12.7	1.8	3.6	12.7	16.4
Tofu Fritter Food 2 Food 2 • HOUSE FOODS AMERICA CORPORATION Tofu Fritter	46g	0.0	283	6.5	—	6.5	19.6	19.6

Organic Plant Based Burger vs Gourmet Tofu

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Plan... Food 1 Food 1 • GOODMAN FOOD PRODUCTS INC. Organic Plant Based Burger	113g	51.0	292	26.6	4.4	2.7	12.4	17.7
Gourmet Tofu Food 2 Food 2 • PULMUONE U.S.A. INC. Gourmet Tofu	85g	2.0	59	1.2	1.2	—	1.8	10.6

Smoky Bacon Tempeh, Smoky Bacon vs Bcd Soon Tofu Soup Starter, Hot

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoky Bacon ... Food 1 Food 1 • GREENLEAF FOODS, SPC Smoky Bacon Tempeh	76g	12.6	184	13.2	2.6	6.6	6.6	15.8
Bcd Soon Tof... Food 2 Food 2 • HOUSE FOODS AMERICA CORPORATION Bcd Soon Tofu Soup Starter, Hot	184g	4.4	60	2.7	0.5	0.5	3.3	5.4

Italian Style Deli Slices vs Tofurky, Pepp'roni Deli Slice, Pepprony

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • TURTLE ISLAND FOODS, INC. Italian Style Deli Slices	52g	5.7	212	13.5	3.9	7.7	7.7	21.2
Tofurky, Pep... Food 2 Food 2 • TURTLE ISLAND FOODS, INC. Tofurky, Pepp'roni Deli Slice, Pepprony	28g	3.8	214	21.4	3.6	14.3	1.8	25.0

Seitan Wheat Protein Cubed, Seitan vs Marinated Baked Tofu, Sesame Ginger

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seitan Wheat... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Seitan Wheat Protein Cubed	85g	7.5	141	5.9	2.4	1.2	2.4	24.7
Marinated Ba... Food 2 Food 2 • NASOYA FOODS USA, LLC Marinated Baked Tofu, Sesame Ginger	57g	1.9	158	3.5	1.8	1.8	8.8	14.0

Smooth Ride Food Comparisons