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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Egg Salad Croissant vs Cajun Roast Beef Pretzel, Cajun Roast Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad Cr... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Egg Salad Croissant	187g	53.7	262	15.5	2.1	0.5	17.1	9.1
Cajun Roast ... Food 2 Food 2 • HEARTHSIDE USA, LLC Cajun Roast Beef Pretzel	228g	100.0	219	25.4	3.5	0.4	7.0	13.6

Ham And Cheese 6"" Sub vs Blazing Buffalo Chicken, Bacon & Jalapeno Pepper Jack Cheese Club Sub, Blazing Buffalo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Chee... Food 1 Food 1 • ADVANCEPIERRE FOODS INC. Ham And Cheese 6"" Sub	196g	100.0	214	32.1	6.6	1.0	4.6	11.7
Blazing Buff... Food 2 Food 2 • HEARTHSIDE USA, LLC Blazing Buffalo Chicken, Bacon & Jalapeno Pepper Jack Cheese Club Sub	225g	68.4	227	16.9	0.9	0.9	9.8	17.3

Meatball Sub vs Cali Turkey Panini

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meatball Sub Food 1 Food 1 • BIG Y FOODS, INC. Meatball Sub	298g	100.0	255	24.2	3.4	1.7	11.7	13.4
Cali Turkey ... Food 2 Food 2 • HEARTHSIDE USA, LLC Cali Turkey Panini	320g	100.0	259	24.7	1.3	1.6	12.8	11.3

Black Forest Ham vs Blazing Buffalo Chicken, Bacon & Jalapeno Pepper Jack Cheese Club Sub, Blazing Buffalo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Forest... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Black Forest Ham	262g	98.3	172	20.2	3.1	0.8	4.2	14.1
Blazing Buff... Food 2 Food 2 • HEARTHSIDE USA, LLC Blazing Buffalo Chicken, Bacon & Jalapeno Pepper Jack Cheese Club Sub	225g	68.4	227	16.9	0.9	0.9	9.8	17.3

Classic Italian Style Sandwich, Classic Italian Style vs Italian Hero Uncured Tavern Ham, Hard Salami, Hot Ham Capicola, Pepperoni, Provolone Cheese, Four Cheese Bread Full Sub, Italian Hero

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Ital... Food 1 Food 1 • DELHAIZE AMERICA, INC. Classic Italian Style Sandwich	304g	29.5	253	16.5	2.3	1.0	16.8	10.2
Italian Hero... Food 2 Food 2 • WAL-MART STORES, INC. Italian Hero Uncured Tavern Ham, Hard Salami, Hot Ham Capicola, Pepperoni, Provolone Cheese, Four Cheese Bread Full Sub	397g	100.0	254	19.7	1.5	—	12.6	14.6

Italian Style Sandwich, Italian Style vs Bacon Cheeseburger, Bacon Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • KWIKSET CORPORATION Italian Style Sandwich	228g	43.2	276	24.1	4.4	1.3	18.9	13.2
Bacon Cheese... Food 2 Food 2 • SUN COMPANY, INC. (R&M) Bacon Cheeseburger, Bacon Cheese	170g	58.5	417	20.0	1.8	1.2	27.0	22.3

Carving Station Chicken Breast Sandwich vs Creamy Peanut Butter & Grape Jelly Sandwich On Crustless White Bread, Creamy Peanut Butter & Grape

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carving Stat... Food 1 Food 1 • DANDEE FOODS Carving Station Chicken Breast Sandwich	171g	51.5	216	16.4	4.1	0.6	9.4	15.8
Creamy Peanu... Food 2 Food 2 • EBY-BROWN COMPANY L.P. Creamy Peanut Butter & Grape Jelly Sandwich On Crustless White Bread	79g	62.5	380	44.3	15.2	2.5	19.0	12.7

Ham And Cheese Pita vs Sausage, Egg, Cheese Bagel, Sausage, Egg, Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Chee... Food 1 Food 1 • WALGREENS CO. Ham And Cheese Pita	253g	100.0	209	21.3	2.4	0.8	8.7	11.0
Sausage, Egg... Food 2 Food 2 • SUN COMPANY, INC. (R&M) Sausage, Egg, Cheese Bagel, Sausage, Egg, Cheese	198g	100.0	292	48.4	9.1	1.0	6.6	9.6

Double Turkey Mega Wedge vs 12" Ham & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Double Turke... Food 1 Food 1 • SPEEDWAY LLC Double Turkey Mega Wedge	257g	69.2	179	14.8	2.0	0.8	7.4	13.6
12" Ham & Ch... Food 2 Food 2 • BIG Y FOODS, INC. 12" Ham & Cheese	248g	89.1	165	19.8	2.4	1.2	4.4	12.9

Ham/Cheddar Whole vs Meatballs And Four Cheese Stuffed Calzone, Meatball

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham/Cheddar ... Food 1 Food 1 • SUN COMPANY, INC. (R&M) Ham/Cheddar Whole	311g	72.5	250	14.8	2.9	2.2	7.1	31.7
Meatballs An... Food 2 Food 2 • DEPALOS BAKERY INC Meatballs And Four Cheese Stuffed Calzone, Meatball	113g	55.7	239	26.6	1.8	0.9	9.7	12.4

Roasted Chicken Multigrain Sandwich vs Turkey And Swiss Cheese Wedge

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Chic... Food 1 Food 1 • FRESH & READY FOODS LLC Roasted Chicken Multigrain Sandwich	198g	55.3	187	17.2	3.5	2.5	3.5	21.2
Turkey And S... Food 2 Food 2 • UDI, THE SANDWICHMAN, INC. Turkey And Swiss Cheese Wedge	164g	67.7	213	23.8	2.4	2.4	8.5	11.0

Cube House vs Our Deli Turkey Gobbler Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cube House Food 1 Food 1 • WALGREENS CO. Cube House	222g	79.6	179	18.8	2.7	0.4	6.7	10.8
Our Deli Tur... Food 2 Food 2 • BYERLY FOODS INTERNATIONAL Our Deli Turkey Gobbler Sandwich	280g	100.0	196	22.9	3.6	2.5	6.4	10.4

Smoked Turkey Sandwich With Sun Dried Tomato Pesto On Semolina Bread, Smoked Turkey vs Deli Egg Salad Sandwich, Deli Egg Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Turke... Food 1 Food 1 • TARGET STORES Smoked Turkey Sandwich With Sun Dried Tomato Pesto On Semolina Bread	201g	42.9	229	23.4	3.0	1.0	7.5	15.4
Deli Egg Sal... Food 2 Food 2 • KANANI FOODS INC. Deli Egg Salad Sandwich	241g	85.3	186	21.1	4.1	2.9	7.5	10.0

Ham & Swiss Sub On Wheat, Ham & Swiss vs Harmonious Ham Sandwich, Harmonious Ham

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • FRANKLY FRESH Ham & Swiss Sub On Wheat	164g	38.7	213	22.0	3.1	1.8	7.3	14.0
Harmonious H... Food 2 Food 2 • ADVANCEPIERRE FOODS INC. Harmonious Ham Sandwich	238g	100.0	214	24.0	2.9	1.7	7.6	14.3

Turkey And Havarti On King's Hawaiian Sandwich, Turkey And Havarti On King's Hawaiian vs Italian Sub With Lettuce & Tomato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey And H... Food 1 Food 1 • HANNAFORD BROS. CO. Turkey And Havarti On King's Hawaiian Sandwich	247g	100.0	267	27.1	8.9	—	10.1	17.0
Italian Sub ... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Italian Sub With Lettuce & Tomato	255g	90.7	192	19.2	2.4	0.8	7.8	11.4

Turkey & Havarati Sourdough vs Honey Ham & Swiss Mini Sub On White Bun, Honey Ham & Swiss

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Hav... Food 1 Food 1 • WALGREENS CO. Turkey & Havarati Sourdough	104g	40.5	200	22.9	1.9	2.9	7.6	11.5
Honey Ham & ... Food 2 Food 2 • MEIJER, INC. Honey Ham & Swiss Mini Sub On White Bun	170g	52.0	224	28.2	4.1	1.2	6.5	14.7

Spicy Chicken & Cheese Biscuit, Spicy Chicken & Cheese vs White Meat Chicken Salad Wedge Sandwich, White Meat Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Chicke... Food 1 Food 1 • SPEEDWAY LLC Spicy Chicken & Cheese Biscuit	211g	91.1	280	23.2	1.9	0.5	14.7	13.7
White Meat C... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. White Meat Chicken Salad Wedge Sandwich	135g	43.6	289	18.5	3.7	1.5	18.5	11.9

Honey Turkey Smoked Gouda Slider, Honey Turkey Smoked vs Egg Salad Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Turkey... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Honey Turkey Smoked Gouda Slider	141g	65.0	241	24.8	9.9	0.7	9.2	15.6
Egg Salad Sa... Food 2 Food 2 • RALEY'S Egg Salad Sandwich	198g	61.7	222	19.2	2.0	3.0	12.6	9.6

Half Italian Sub Sandwich, Half Italian Sub vs Chicken Salad On White Bread Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Half Italian... Food 1 Food 1 • FRESH FOOD MANUFACTURING Half Italian Sub Sandwich	183g	59.2	246	18.6	2.7	1.6	12.0	14.8
Chicken Sala... Food 2 Food 2 • FOOD TOWN STORES INC. Chicken Salad On White Bread Sandwich	142g	76.9	246	29.6	7.0	1.4	10.6	12.0

Black Forest Ham & Baby Swiss Cheese, White French Sub, Black Forest Ham & Baby Swiss vs Cranberry Chicken Salad With Baby Spinach On Whole Wheat Salad Wedge, Cranberry Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Forest... Food 1 Food 1 • WAL-MART STORES, INC. Black Forest Ham & Baby Swiss Cheese, White French Sub	150g	48.0	187	17.3	2.0	0.7	7.3	13.3
Cranberry Ch... Food 2 Food 2 • FRESH GRILL, LLC Cranberry Chicken Salad With Baby Spinach On Whole Wheat Salad Wedge	187g	50.2	187	27.3	7.0	1.6	5.9	7.0

Smooth Ride Food Comparisons