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.

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Ham Wedge Sandwich vs Turkey Breast Sub, Turkey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham Wedge Sa... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Ham Wedge Sandwich	196g	50.3	168	14.8	1.5	1.5	6.1	13.3
Turkey Breas... Food 2 Food 2 • HEARTHSIDE USA, LLC Turkey Breast Sub	186g	70.8	204	19.9	0.5	—	6.5	16.7

Chorizo Sausage, Fried Egg, Pepperjack Cheese, English Muffin vs Triangle On Wheat, Sandwich, Ham & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chorizo Saus... Food 1 Food 1 • TRIPLE 'B' CORPORATION Chorizo Sausage, Fried Egg, Pepperjack Cheese, English Muffin	170g	55.6	235	17.7	0.6	0.6	13.5	10.0
Triangle On ... Food 2 Food 2 • WALGREENS CO. Triangle On Wheat, Sandwich, Ham & Cheddar	150g	61.4	233	22.0	3.3	0.7	11.3	11.3

Vegetarian Turkey Sub vs Honey Turkey Smoked Gouda Sliders, Honey Turkey Smoked

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetarian T... Food 1 Food 1 • SUNNEEN BAKERY & HEALTH FOODS Vegetarian Turkey Sub	200g	69.3	220	21.5	3.5	3.5	9.5	11.5
Honey Turkey... Food 2 Food 2 • FRESH MIX LLC Honey Turkey Smoked Gouda Sliders	129g	68.4	264	27.9	10.1	—	9.3	17.8

Mega Chicken Club On Brioche vs Multigrain Egg Salad, Multigrain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mega Chicken... Food 1 Food 1 • ADVANCEPIERRE FOODS INC. Mega Chicken Club On Brioche	196g	81.0	199	21.9	4.1	0.5	6.1	13.3
Multigrain E... Food 2 Food 2 • MOST PRODUCTS Multigrain Egg Salad	156g	40.7	189	13.5	1.9	—	5.8	11.5

Ham And Cheese On Wheat Bread vs Charcuterie Artisan Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Chee... Food 1 Food 1 • HOME FRESH FOODS, INC. Ham And Cheese On Wheat Bread	150g	73.3	227	26.7	—	1.3	6.0	14.0
Charcuterie ... Food 2 Food 2 • WAWA INCORPORATED Charcuterie Artisan Sandwich	136g	70.6	294	27.9	2.9	0.7	14.7	12.5

Ham On Artisan White vs Club Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham On Artis... Food 1 Food 1 • RT WHOLESALE, LLC. Ham On Artisan White	255g	99.0	180	20.4	1.6	0.4	5.5	10.6
Club Sub Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Club Sub	241g	86.1	207	20.3	1.7	1.7	6.6	15.8

Ham & Cheddar On Wheat, Ham & Cheddar vs Cheese Burger, Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Chedda... Food 1 Food 1 • FRESH GRILL, LLC Ham & Cheddar On Wheat	156g	61.5	90	21.2	2.6	0.6	9.6	13.5
Cheese Burger Food 2 Food 2 • BP-AMPM Cheese Burger	138g	68.3	304	26.8	2.2	0.7	13.8	15.9

Turkey Havarti Sandwich, Turkey Havarti vs Maple Honey Turkey Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Havar... Food 1 Food 1 • RUSS DAVIS WHOLESALE Turkey Havarti Sandwich	198g	75.1	192	20.7	3.0	1.0	6.1	14.7
Maple Honey ... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Maple Honey Turkey Sub	269g	94.3	186	19.3	1.9	1.1	4.1	16.4

Chicken Salad Sandwich vs Turkey Avocado Club Sandwich With Turkey, Avocado, Cheddar Cheese & Bacon On Sourdough Bread, Turkey Avocado Club

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • RALEY'S Chicken Salad Sandwich	199g	29.5	286	18.6	2.5	3.0	19.1	12.1
Turkey Avoca... Food 2 Food 2 • TARGET STORES Turkey Avocado Club Sandwich With Turkey, Avocado, Cheddar Cheese & Bacon On Sourdough Bread	218g	42.9	248	22.9	0.9	0.5	9.2	15.6

Ham & Turkey Breast, Tomatoes, Green Leaf Lettuce, Swiss Cheese & White Cheddar Cheese On A Hoagie Roll Sandwich, Ham & Turkey vs Mega Cranberry Almond Chicken Salad On Stone Ground Wheat Bread, Mega Cranberry Almond Chicken Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Turkey... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Ham & Turkey Breast, Tomatoes, Green Leaf Lettuce, Swiss Cheese & White Cheddar Cheese On A Hoagie Roll Sandwich	208g	54.3	159	14.9	1.9	1.4	5.3	13.0
Mega Cranber... Food 2 Food 2 • E. A. SWEEN COMPANY Mega Cranberry Almond Chicken Salad On Stone Ground Wheat Bread	221g	100.0	262	31.2	8.6	4.1	10.4	11.3

Smoked Turkey Pita vs Ham & Swiss Cheese & Lettuce On A Pretzel Bun Sandwich, Ham & Swiss

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Turke... Food 1 Food 1 • JUMBO FOODS, INC. Smoked Turkey Pita	278g	100.0	223	28.4	1.4	0.7	6.5	11.5
Ham & Swiss ... Food 2 Food 2 • TARGET STORES Ham & Swiss Cheese & Lettuce On A Pretzel Bun Sandwich	264g	39.3	223	22.0	3.4	1.5	10.2	12.1

Turkey & Smoked Gouda vs Black Forest Ham, Beechwood Smoked

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Smo... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Turkey & Smoked Gouda	318g	52.4	227	28.7	5.8	1.6	7.5	10.8
Black Forest... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Black Forest Ham, Beechwood Smoked	142g	58.0	190	22.5	2.1	1.4	4.9	13.4

Italian Sub With Lettuce & Tomato vs Egg Salad Sandwich, Egg Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Sub ... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Italian Sub With Lettuce & Tomato	255g	90.7	192	19.2	2.4	0.8	7.8	11.4
Egg Salad Sa... Food 2 Food 2 • WAL-MART STORES, INC. Egg Salad Sandwich	152g	46.9	263	25.7	5.3	1.3	13.2	8.6

Pesto Chicken vs Mega Italian Sandwich, Mega Italian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pesto Chicken Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Pesto Chicken	264g	83.6	254	17.4	0.8	0.8	14.0	13.3
Mega Italian... Food 2 Food 2 • PERFORMANCE FOOD GROUP Mega Italian Sandwich	269g	100.0	197	21.6	1.9	—	7.1	11.9

Pesto Mozzarella Caprese Sandwich, Pesto Mozzarella Caprese vs Ham & Swiss On Pretzel Roll Sandwiches

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pesto Mozzar... Food 1 Food 1 • HANNAFORD BROS. CO. Pesto Mozzarella Caprese Sandwich	249g	95.0	197	20.9	2.0	1.2	8.4	9.2
Ham & Swiss ... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Ham & Swiss On Pretzel Roll Sandwiches	262g	100.0	195	23.7	5.0	1.5	14.5	12.2

Egg Salad Sandwich vs Pizza Pub Roll

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad Sa... Food 1 Food 1 • RALEY'S Egg Salad Sandwich	198g	61.7	222	19.2	2.0	3.0	12.6	9.6
Pizza Pub Roll Food 2 Food 2 • TRIPLE 'B' CORPORATION Pizza Pub Roll	272g	100.0	257	27.2	3.3	0.7	10.3	11.8

Turkey & Monterey Sandwich With Apples vs Sausage, Egg & Cheese Sandwich Whole Wheat English Muffin Sausage Patty Egg Provolone Cheese Chipotle Mayo, Sausage, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Mon... Food 1 Food 1 • WALGREENS CO. Turkey & Monterey Sandwich With Apples	198g	52.5	167	16.2	5.6	2.5	8.1	9.1
Sausage, Egg... Food 2 Food 2 • KATMANDU APPAREL GROUP, INC. Sausage, Egg & Cheese Sandwich Whole Wheat English Muffin Sausage Patty Egg Provolone Cheese Chipotle Mayo, Sausage, Egg & Cheese	167g	28.6	246	15.0	0.6	—	15.0	12.0

Everything Bagel Topped With Ham, Turkey, Provolone Cheese & A Dijon Aioli Sandwich, Everything Bagel vs Potato Kugel, Carrot Tzimmes & Farfel Beef Rib Steak

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Everything B... Food 1 Food 1 • TARGET STORES Everything Bagel Topped With Ham, Turkey, Provolone Cheese & A Dijon Aioli Sandwich	212g	53.5	255	28.8	3.3	0.9	8.0	14.2
Potato Kugel... Food 2 Food 2 • ALLE PROCESSING CORP Potato Kugel, Carrot Tzimmes & Farfel Beef Rib Steak	340g	17.6	132	10.0	2.7	0.9	4.7	12.1

Real Foods, Roast Beef & Cheddar Half Sub vs Turkey & Cheese Sub, Turkey & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Real Foods, ... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Real Foods, Roast Beef & Cheddar Half Sub	240g	82.5	208	18.8	—	0.8	6.7	16.3
Turkey & Che... Food 2 Food 2 • GILBERT FOODS LLC. Turkey & Cheese Sub	283g	99.0	163	19.4	2.8	1.4	4.6	11.3

Ham Triangle White Sandich, Ham vs Tuna Salad On Wheat Bread Wedge Sandwich, Tuna Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham Triangle... Food 1 Food 1 • KANANI FOODS INC. Ham Triangle White Sandich	127g	65.6	220	28.3	4.7	1.6	6.3	12.6
Tuna Salad O... Food 2 Food 2 • KRAUSE GENTLE CORPORATION Tuna Salad On Wheat Bread Wedge Sandwich	135g	42.0	230	17.8	3.0	1.5	12.6	12.6

Smooth Ride Food Comparisons