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 & Swiss Sandwich On Wheat vs Turkey Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Ham & Swiss Sandwich On Wheat	113g	42.1	204	22.1	3.5	2.7	8.0	14.2
Turkey Sandwich Food 2 Food 2 • 18TH STREET DELI INC. Turkey Sandwich	151g	69.9	205	26.5	3.3	2.6	3.3	13.3

Black Forest Ham Pretzel Sandwich vs Turkey And Cheddar Wedge Sandwich, Turkey And Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Forest... Food 1 Food 1 • BUUS INC. Black Forest Ham Pretzel Sandwich	283g	100.0	205	20.9	3.9	0.7	8.5	9.9
Turkey And C... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Turkey And Cheddar Wedge Sandwich	142g	51.7	218	20.4	4.2	1.4	7.8	15.5

Sunflower Butter & Grape Jelly Sandwich, Butter; Grape vs Italian White Roll, Italian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Bu... Food 1 Food 1 • RED RIVER COMMODITIES, INC. Sunflower Butter & Grape Jelly Sandwich, Butter; Grape	57g	63.5	351	40.4	15.8	7.0	15.8	12.3
Italian Whit... Food 2 Food 2 • BARASH COSMETICS LLC. Italian White Roll	258g	35.8	205	18.6	—	—	9.3	12.0

Smoked Turkey Avocado Jalapeno Cornbread, Smoked Turkey Avocado Jalapeno vs Buffalo Style Chicken Sliders, Buffalo Style Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Turke... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Smoked Turkey Avocado Jalapeno Cornbread	324g	100.0	242	25.3	3.7	1.4	10.7	11.0
Buffalo Styl... Food 2 Food 2 • HEARTHSIDE USA, LLC Buffalo Style Chicken Sliders	142g	66.8	239	24.7	7.8	—	8.5	16.9

Ham & Swiss Cheese & Lettuce On A Pretzel Bun Sandwich, Ham & Swiss vs Black Forest Ham & Baby Swiss Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • 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
Black Forest... Food 2 Food 2 • WAL-MART STORES, INC. Black Forest Ham & Baby Swiss Sub	234g	72.9	197	17.1	2.1	0.9	8.6	12.8

Bold Salsalito Turkey Pita vs Sliders, Honey Ham & Turkey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bold Salsali... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Bold Salsalito Turkey Pita	248g	44.5	133	10.1	1.2	0.8	4.4	13.7
Sliders, Hon... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Sliders, Honey Ham & Turkey	141g	65.4	220	25.5	6.4	1.4	7.1	14.2

Italian Submarine vs Sandwich, Philly Cheesesteak

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Subm... Food 1 Food 1 • FOOD TOWN STORES INC. Italian Submarine	266g	100.0	335	25.9	2.3	0.8	18.4	16.2
Sandwich, Ph... Food 2 Food 2 • LIFE LINE INTERNATIONAL, INC. Sandwich, Philly Cheesesteak	118g	60.7	314	28.0	2.5	0.8	15.3	15.3

Grilled American Cheese Sandwich, Grilled American Cheese vs Sausage, Egg, & Cheese On A Croissant, Sausage, Egg, & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grilled Amer... Food 1 Food 1 • HUAMI NORTH AMERICA INC. Grilled American Cheese Sandwich	104g	62.0	346	31.7	2.9	—	22.1	13.5
Sausage, Egg... Food 2 Food 2 • BOODGE COMPANY Sausage, Egg, & Cheese On A Croissant, Sausage, Egg, & Cheese	198g	38.7	384	20.7	4.0	—	27.3	12.6

Ham & Gouda On Croissant Sandwich, Ham & Gouda On Croissant vs American Sub Snack

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Gouda ... Food 1 Food 1 • GILBERT FOODS LLC. Ham & Gouda On Croissant Sandwich	189g	75.0	217	21.7	2.1	1.1	9.0	11.6
American Sub... Food 2 Food 2 • WALGREENS CO. American Sub Snack	147g	68.7	238	24.5	1.4	—	8.8	16.3

Chicken Salad On Croissant Wraps & Sandwiches vs Roasted Turkey On Artisian Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Chicken Salad On Croissant Wraps & Sandwiches	227g	72.3	264	17.6	2.2	0.9	15.9	11.9
Roasted Turk... Food 2 Food 2 • RT WHOLESALE, LLC. Roasted Turkey On Artisian Wheat	255g	100.0	192	24.7	1.6	3.5	5.9	12.9

Pesto Chicken & Mozzarella On Ciabatta vs Honey Turkey Smoked Gouda Sliders, Honey Turkey Smoked

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pesto Chicke... Food 1 Food 1 • THE KROGER CO. Pesto Chicken & Mozzarella On Ciabatta	261g	80.2	222	18.8	1.9	2.7	9.2	14.9
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

Club Sub vs Virginia Ham And Cheddar, Mesquite Turkey And Provolone On Hawaiian Sweet Rolls Slider Party Tray, Virginia Ham, Cheddar, Mesquite Turkey, Hawaiian Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Club Sub Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Club Sub	255g	100.0	224	23.5	1.6	2.0	8.2	13.7
Virginia Ham... Food 2 Food 2 • FRESH MIX LLC Virginia Ham And Cheddar, Mesquite Turkey And Provolone On Hawaiian Sweet Rolls Slider Party Tray, Virginia Ham, Cheddar, Mesquite Turkey, Hawaiian Sweet	77g	40.0	260	27.3	9.1	—	10.4	15.6

Turkey Beast, Spinach, Cheddar Cheese, And Roasted Red Peppers Rolled In A Lavash Wrap With Jalapeno Cream Cheese Served With Ranch Dressing, Turkey And Cheddar vs Chicken Salad On Croissant

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Beast... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Turkey Beast, Spinach, Cheddar Cheese, And Roasted Red Peppers Rolled In A Lavash Wrap With Jalapeno Cream Cheese Served With Ranch Dressing, Turkey And Cheddar	170g	42.3	182	14.1	—	1.2	8.8	11.8
Chicken Sala... Food 2 Food 2 • RT WHOLESALE, LLC. Chicken Salad On Croissant	198g	88.4	237	23.2	4.6	—	10.1	12.1

Egg Salad On Multigrain vs Chicken Salad Sandwich On Sweet Dark Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad On... Food 1 Food 1 • WEST LIBERTY FOODS LLC Egg Salad On Multigrain	142g	61.7	246	23.2	3.5	0.7	13.4	8.5
Chicken Sala... Food 2 Food 2 • TRIPLE 'B' CORPORATION Chicken Salad Sandwich On Sweet Dark Bread	177g	63.1	249	20.9	4.5	2.3	11.9	11.9

Cranberry Chicken Salad With Baby Spinach On Whole Wheat Salad Wedge, Cranberry Chicken vs Chicken Salad On White, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Ch... Food 1 Food 1 • 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
Chicken Sala... Food 2 Food 2 • FRESH GRILL, LLC Chicken Salad On White	139g	71.1	115	27.3	2.9	0.7	13.0	10.1

Chicken Salad Croissant, Chicken vs Tuscan Chicken Croissant Sandwich, Tuscan Chicken Croissant

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Chicken Salad Croissant	219g	74.8	247	18.7	2.3	0.9	14.6	10.1
Tuscan Chick... Food 2 Food 2 • FRESH & READY FOODS LLC Tuscan Chicken Croissant Sandwich	283g	59.5	191	11.7	2.5	0.7	11.0	12.0

Turkey & Cheddar On Wheat Sandwich, Turkey & Cheddar vs Cajun Roast Beef Pretzel, Cajun Roast Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Che... Food 1 Food 1 • FRESH GRILL, LLC Turkey & Cheddar On Wheat Sandwich	156g	39.5	218	21.2	—	0.6	9.6	12.8
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

Turkey Slider On Pretzel vs Turkey Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Slide... Food 1 Food 1 • RT WHOLESALE, LLC. Turkey Slider On Pretzel	198g	83.0	202	22.7	3.0	1.0	6.6	12.6
Turkey Sub Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Turkey Sub	255g	88.1	192	19.2	0.4	1.2	5.1	16.9

Turkey & Havarati Sourdough vs Deli Chicken Salad

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
Deli Chicken... Food 2 Food 2 • GILBERT FOODS LLC. Deli Chicken Salad	184g	68.9	245	22.8	3.3	3.3	12.0	12.0

Ham & Swiss On Sweet Dark Bread vs Spicy Smoked Chicken Pepper Jack Cheese & Sriracha Aioli On Chipotle Brioche Bread Sandwich, Spicy Smoked Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • TRIPLE 'B' CORPORATION Ham & Swiss On Sweet Dark Bread	198g	74.8	217	21.7	5.6	2.0	7.6	15.7
Spicy Smoked... Food 2 Food 2 • TARGET STORES Spicy Smoked Chicken Pepper Jack Cheese & Sriracha Aioli On Chipotle Brioche Bread Sandwich	156g	47.9	244	25.6	4.5	0.6	9.0	15.4

Smooth Ride Food Comparisons