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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Chicken Pesto Clabatta vs Brunch Burger

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Pest... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Chicken Pesto Clabatta	248g	85.6	274	20.6	3.2	2.4	10.1	17.3
Brunch Burger Food 2 Food 2 • FAIRWAY FOODS INC. Brunch Burger	222g	71.6	288	17.6	3.2	0.5	17.1	14.9

Bacon Egg + Cheddar Waffle Sandwich, Bacon vs Reuben On Rye Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon Egg + ... Food 1 Food 1 • NORDIC WAFFLES LLC Bacon Egg + Cheddar Waffle Sandwich	178g	52.9	348	16.9	6.2	1.1	23.0	11.2
Reuben On Ry... Food 2 Food 2 • WALGREENS CO. Reuben On Rye Bread	268g	100.0	224	23.5	6.3	3.4	9.3	11.6

Ham & Cheese Sandwich vs Onion Poppy Ciabatta Sandwich Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Cheese... Food 1 Food 1 • KITCHEN FRESH FOODS INC. Ham & Cheese Sandwich	122g	55.8	221	23.8	2.5	—	8.2	13.1
Onion Poppy ... Food 2 Food 2 • WENNER BREAD PRODUCTS INC Onion Poppy Ciabatta Sandwich Rolls	85g	74.5	235	47.1	1.2	2.4	1.8	8.2

Roast Beef & Cheese Sub, Roast Beef & Cheese vs Handmade Sandwich With Turkey Breast, Cheddar Cheese And Green Leaf Lettuce On Multigrain Bread, Turkey And Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roast Beef &... Food 1 Food 1 • WAL-MART STORES, INC. Roast Beef & Cheese Sub	146g	31.6	192	17.1	1.4	0.7	8.2	13.0
Handmade San... Food 2 Food 2 • GILBERT FOODS LLC. Handmade Sandwich With Turkey Breast, Cheddar Cheese And Green Leaf Lettuce On Multigrain Bread, Turkey And Cheddar	196g	67.0	184	20.9	3.6	3.1	6.1	15.8

Chicken Salad Croissant vs Roast Beef & Swiss Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • FRESH FOOD MANUFACTURING Chicken Salad Croissant	200g	84.0	300	23.0	4.0	1.0	19.0	8.5
Roast Beef &... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Roast Beef & Swiss Sandwich	255g	87.5	220	18.8	0.4	0.8	8.2	17.7

Spicy Chicken Sandwich, Spicy Chicken vs Ham & Cheddar On Multigrain Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Chicke... Food 1 Food 1 • WAL-MART STORES, INC. Spicy Chicken Sandwich	192g	55.9	281	30.2	3.1	1.0	12.0	12.5
Ham & Chedda... Food 2 Food 2 • BIX PRODUCE COMPANY LLC Ham & Cheddar On Multigrain Bread	198g	28.3	172	16.7	1.5	2.0	6.1	13.1

Ham And Cheese 6"" Sub vs Ham & Swiss Croissant, Ham & Swiss

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
Ham & Swiss ... Food 2 Food 2 • FRESH GRILL, LLC Ham & Swiss Croissant	164g	26.9	213	14.6	3.1	0.6	10.4	12.2

Honey Nut + Crunch Oats, Honey; Nut vs Sweet & Crispy Chicken Breakfast Slider Sandwich, Sweet & Crispy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Nut + ... Food 1 Food 1 • MUSH FOODS, INC. Honey Nut + Crunch Oats, Honey; Nut	141g	38.9	177	22.7	7.1	2.8	7.8	5.0
Sweet & Cris... Food 2 Food 2 • WAL-MART STORES, INC. Sweet & Crispy Chicken Breakfast Slider Sandwich	102g	55.3	284	29.4	6.9	1.0	12.8	13.7

Chicken Cranberry Flatbread Salad And Spinach In A Potato Bun, Chicken Cranberry Flatbread vs Honey Turkey & Smoked Gouda Sliders

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Cran... Food 1 Food 1 • TAHER INC Chicken Cranberry Flatbread Salad And Spinach In A Potato Bun	145g	35.5	255	20.0	3.5	1.4	14.5	11.7
Honey Turkey... Food 2 Food 2 • HEARTHSIDE USA, LLC Honey Turkey & Smoked Gouda Sliders	134g	66.7	246	26.1	9.7	—	9.0	17.2

Pesto Chicken Ciabatta vs Combo Super Triangle Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pesto Chicke... Food 1 Food 1 • TRIPLE 'B' CORPORATION Pesto Chicken Ciabatta	255g	100.0	275	25.1	3.5	1.6	12.6	12.9
Combo Super ... Food 2 Food 2 • WALGREENS CO. Combo Super Triangle Sandwich	210g	79.1	200	20.5	2.4	1.0	8.6	10.5

Turkey & Smoked Gouda vs Mozzarella & Veggies On Rosemary Bread Tomato, Onion, Lettuce, & Red Pepper Pesto, Mozzarella & Veggies On Rosemary

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
Mozzarella &... Food 2 Food 2 • BIX PRODUCE COMPANY LLC Mozzarella & Veggies On Rosemary Bread Tomato, Onion, Lettuce, & Red Pepper Pesto	269g	39.8	175	21.9	1.5	1.5	6.0	8.6

Hardwood Smoked Ham & Natural Colby Jack Cheese Deli Sliders, Hardwood Smoked, Colby Jack vs Honey Ham & Swiss Cheese Sliders

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hardwood Smo... Food 1 Food 1 • NORTHERN TIER BAKERY LLC Hardwood Smoked Ham & Natural Colby Jack Cheese Deli Sliders, Hardwood Smoked, Colby Jack	128g	76.6	258	32.0	—	0.8	8.6	14.8
Honey Ham & ... Food 2 Food 2 • BUUS INC. Honey Ham & Swiss Cheese Sliders	141g	59.4	227	22.7	5.0	0.7	7.1	16.3

Turkey & Cheddar Country Wedge, Turkey & Cheddar vs Ham, Turkey, Roast Beef Tri Pack Croissant, Ham, Turkey, Roast Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Che... Food 1 Food 1 • FRESH GRILL, LLC Turkey & Cheddar Country Wedge	221g	94.2	226	23.5	5.0	1.4	10.0	10.9
Ham, Turkey,... Food 2 Food 2 • KANANI FOODS INC. Ham, Turkey, Roast Beef Tri Pack Croissant, Ham, Turkey, Roast Beef	124g	18.1	409	9.6	8.0	1.6	29.7	25.6

Italian Sub vs Chicken Salad On Croissant

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Sub Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Italian Sub	269g	90.3	216	18.2	2.2	0.7	10.8	13.0
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

Roast Beef & Cheddar Sandwich vs Ham, Turkey, & Swiss Sandwich Breast Meat, Roma Tomatoes, Swiss Cheese, Mayonnaise, Green Leaf Lettuce, And Onion With Mustard On A Clabatta Roll, Ham, Turkey, & Swiss

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roast Beef &... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Roast Beef & Cheddar Sandwich	113g	35.8	221	19.5	0.9	2.7	9.7	20.4
Ham, Turkey,... Food 2 Food 2 • RALEY'S Ham, Turkey, & Swiss Sandwich Breast Meat, Roma Tomatoes, Swiss Cheese, Mayonnaise, Green Leaf Lettuce, And Onion With Mustard On A Clabatta Roll, Ham, Turkey, & Swiss	118g	48.4	220	22.0	1.7	0.8	9.3	10.2

Italian Style Pinwheels vs Chicken Provance On Seeded Italian Roll Sub Sandwich, Chicken Provance On Seeded Italian Roll

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • DEPALOS BAKERY INC Italian Style Pinwheels	85g	50.1	224	27.1	1.2	1.2	7.1	10.6
Chicken Prov... Food 2 Food 2 • KANANI FOODS INC. Chicken Provance On Seeded Italian Roll Sub Sandwich	227g	25.2	141	7.0	1.8	1.3	6.6	12.8

Sausage, Egg, Cheese Bagel, Sausage, Egg, Cheese vs Chicken Salad Sandwich On Sweet Dark Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage, Egg... Food 1 Food 1 • 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
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

Italian Artisan Sandwich With Sliced Ham, Tomatoes, Genoa Salami, Provolone Cheese And Green Leaf Lettuce On A Philly Sub Roll, Italian vs Honey Turkey With Smoky Bacon And Fresh Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Arti... Food 1 Food 1 • GILBERT FOODS LLC. Italian Artisan Sandwich With Sliced Ham, Tomatoes, Genoa Salami, Provolone Cheese And Green Leaf Lettuce On A Philly Sub Roll	283g	100.0	198	20.9	2.5	1.4	8.5	12.4
Honey Turkey... Food 2 Food 2 • SCHNUCK MARKETS, INC. Honey Turkey With Smoky Bacon And Fresh Spinach	202g	70.4	252	21.8	5.9	3.5	12.9	13.9

Meatballs And Four Cheese Stuffed Calzone, Meatball vs Ham & Cheddar Cheese On White Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meatballs An... Food 1 Food 1 • DEPALOS BAKERY INC Meatballs And Four Cheese Stuffed Calzone, Meatball	113g	55.7	239	26.6	1.8	0.9	9.7	12.4
Ham & Chedda... Food 2 Food 2 • HEARTHSIDE USA, LLC Ham & Cheddar Cheese On White Bread	199g	100.0	221	27.1	3.5	1.0	6.5	13.6

Maple Turkey Sandwich vs Smoked Ham Cheddar Cheese, Grilled Sourdough French

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Turkey... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Maple Turkey Sandwich	233g	67.3	189	17.6	2.6	2.6	7.3	13.3
Smoked Ham C... Food 2 Food 2 • TRIPLE 'B' CORPORATION Smoked Ham Cheddar Cheese, Grilled Sourdough French	227g	96.7	247	23.4	1.8	1.3	6.2	12.3

Smooth Ride Food Comparisons