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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Turkey Roasted Turkey Breast, White Cheddar Cheese, Tomatoes & Green Leaf Lettuce On A Hoagie Roll Sandwich, Turkey vs Authentic Italian Sub, Authentic Italian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Roast... Food 1 Food 1 • AHOLD USA, INC. Turkey Roasted Turkey Breast, White Cheddar Cheese, Tomatoes & Green Leaf Lettuce On A Hoagie Roll Sandwich	208g	56.2	159	15.4	1.9	1.4	4.8	13.5
Authentic It... Food 2 Food 2 • TEXTILE DECOR USA INC Authentic Italian Sub	263g	70.8	213	14.1	2.3	—	11.4	12.9

Tuna Salad On Wheat Bread, Tuna vs Italian Club Artisan Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Salad O... Food 1 Food 1 • MEIJER, INC. Tuna Salad On Wheat Bread	193g	65.5	249	34.7	4.2	1.0	7.3	9.3
Italian Club... Food 2 Food 2 • OLD FASHIONED KETTLE CORN Italian Club Artisan Sub	180g	80.9	222	23.9	0.6	0.6	8.3	11.1

Sausage & Egg Muffin Sandwich, Sausage & Egg vs Roasted Turkey & Colby Jack Half Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage & Eg... Food 1 Food 1 • FRESH & READY FOODS LLC Sausage & Egg Muffin Sandwich	156g	29.9	288	17.3	1.3	1.9	19.9	0.6
Roasted Turk... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Roasted Turkey & Colby Jack Half Sub	234g	65.1	184	15.8	0.4	1.3	5.6	16.7

Just Darn Good Turkey vs Ham & Provolone Baguette

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Just Darn Go... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Just Darn Good Turkey	298g	84.5	218	16.8	2.4	2.0	10.7	12.1
Ham & Provol... Food 2 Food 2 • TRIPLE 'B' CORPORATION Ham & Provolone Baguette	241g	98.3	203	22.0	1.7	0.8	5.8	14.5

Ham, Roast Beef & Turkey On Sub, Ham, Roast Beef & Turkey vs Jalapeno Cheddar Turkey Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham, Roast B... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Ham, Roast Beef & Turkey On Sub, Ham, Roast Beef & Turkey	218g	77.2	188	19.3	0.9	0.9	6.4	13.3
Jalapeno Che... Food 2 Food 2 • UDI, THE SANDWICHMAN, INC. Jalapeno Cheddar Turkey Sandwich	198g	35.4	298	9.6	0.5	—	19.2	20.2

Chicken Salad Croissant vs Oven Roasted Turkey Half Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Chicken Salad Croissant	184g	54.1	212	15.8	1.6	0.5	12.5	8.7
Oven Roasted... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Oven Roasted Turkey Half Sub	255g	86.2	188	18.8	0.4	1.2	4.7	16.9

Turkey And Cheddar Croissant, Turkey And Cheddar vs Ham On Pretzel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey And C... Food 1 Food 1 • FRESH GRILL, LLC Turkey And Cheddar Croissant	181g	25.4	23	13.8	1.7	0.6	12.7	10.5
Ham On Pretzel Food 2 Food 2 • RT WHOLESALE, LLC. Ham On Pretzel	241g	40.3	249	22.0	2.1	0.8	9.5	17.0

Ham & Cheese vs Pesto Chicken & Mozzarella On Ciabatta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Cheese Food 1 Food 1 • ADVANCEPIERRE FOODS INC. Ham & Cheese	128g	61.6	203	25.0	5.5	—	6.3	14.1
Pesto Chicke... Food 2 Food 2 • BUUS INC. Pesto Chicken & Mozzarella On Ciabatta	262g	82.1	176	19.1	1.9	2.7	9.2	14.9

Un Turkey Sandwich vs Meatball Marinara Sub, Meatball Marinara

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Un Turkey Sa... Food 1 Food 1 • MOSHE'S Un Turkey Sandwich	170g	35.3	218	13.5	1.2	2.9	5.9	7.7
Meatball Mar... Food 2 Food 2 • WAL-MART STORES, INC. Meatball Marinara Sub	255g	41.9	259	23.5	3.1	1.6	13.7	11.8

Off The Bone Ham With Baby Swiss, Baby Swiss vs Double Turkey Mega Wedge

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Off The Bone... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Off The Bone Ham With Baby Swiss, Baby Swiss	114g	40.0	228	20.2	3.5	1.8	9.7	15.8
Double Turke... Food 2 Food 2 • SPEEDWAY LLC Double Turkey Mega Wedge	257g	69.2	179	14.8	2.0	0.8	7.4	13.6

Roast Beef & Blue Cheese With Lettuce & Tomato On Marble Rye vs Egg Salad Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roast Beef &... Food 1 Food 1 • RACHAEL'S FOOD CORPORATION Roast Beef & Blue Cheese With Lettuce & Tomato On Marble Rye	141g	39.0	141	16.3	2.1	2.1	3.5	9.9
Egg Salad Sa... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Egg Salad Sandwich	227g	67.7	203	16.3	2.2	0.9	11.9	6.6

Turkey & Cheddar Sub Sandwich vs Veggie Bistro Artisan Sandwich Feta, Swiss, Hummus, Red Bell Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Che... Food 1 Food 1 • FLYING FOOD GROUP, LLC Turkey & Cheddar Sub Sandwich	193g	89.9	233	25.4	2.1	1.0	5.7	18.1
Veggie Bistr... Food 2 Food 2 • WAWA INCORPORATED Veggie Bistro Artisan Sandwich Feta, Swiss, Hummus, Red Bell Pepper	181g	35.5	177	22.1	2.8	3.9	6.1	8.3

Ham Triangle White Sandich, Ham vs Pesto Chicken Ciabatta

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
Pesto Chicke... Food 2 Food 2 • TRIPLE 'B' CORPORATION Pesto Chicken Ciabatta	255g	100.0	275	25.1	3.5	1.6	12.6	12.9

Chicken Salad Sandwiches vs Ham/Cheddar Whole

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Chicken Salad Sandwiches	241g	69.6	162	17.0	1.2	2.1	5.4	12.0
Ham/Cheddar ... Food 2 Food 2 • SUN COMPANY, INC. (R&M) Ham/Cheddar Whole	311g	72.5	250	14.8	2.9	2.2	7.1	31.7

Tuscan Sun Gourmet Sandwiches vs Turkey Club Half Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuscan Sun G... Food 1 Food 1 • JUMBO FOODS, INC. Tuscan Sun Gourmet Sandwiches	161g	77.8	199	26.1	3.7	1.2	4.4	11.2
Turkey Club ... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Turkey Club Half Sub	227g	82.2	211	20.7	—	1.8	6.6	16.3

Peppered Turkey vs Smoked Turkey, Ham, Bacon Mayonnaise, Lettuce, Cheddar And American Cheeses On Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peppered Turkey Food 1 Food 1 • HORMEL FOODS CORPORATION Peppered Turkey	77g	26.4	260	19.5	5.2	1.3	10.4	20.8
Smoked Turke... Food 2 Food 2 • 7-ELEVEN, INC. Smoked Turkey, Ham, Bacon Mayonnaise, Lettuce, Cheddar And American Cheeses On Wheat Bread	292g	100.0	236	25.0	4.5	2.1	9.6	13.7

Smoked Turkey And Double Cheese Flatbread, Smoked Turkey And Double Cheese vs Chicken On White Salad, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Turke... Food 1 Food 1 • DI LUSSO Smoked Turkey And Double Cheese Flatbread	205g	66.9	205	18.1	2.9	1.0	8.3	15.1
Chicken On W... Food 2 Food 2 • FRESH GRILL, LLC Chicken On White Salad	139g	71.1	115	27.3	2.9	0.7	13.0	10.1

Turkey & Cheddar On White Bread vs Deluxe Roast Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Che... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Turkey & Cheddar On White Bread	149g	49.9	188	18.1	3.4	0.7	5.4	15.4
Deluxe Roast... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Deluxe Roast Beef	135g	48.0	200	19.3	0.7	0.7	5.9	17.0

Artisan Sandwich Muffuletta vs Baked Chicken Tender Cordon Bleu Sandwich, Baked Chicken Tender Cordon Bleu

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artisan Sand... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Artisan Sandwich Muffuletta	198g	83.9	253	23.2	1.0	1.0	12.1	14.1
Baked Chicke... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Baked Chicken Tender Cordon Bleu Sandwich	300g	24.0	213	13.3	4.3	0.7	9.3	18.0

Ham & Swiss With Spicy Mustard On A Pretzel Roll Sandwiches vs Turkey And Havarti Sandwich, Turkey And Havarti

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • ADVANCEPIERRE FOODS INC. Ham & Swiss With Spicy Mustard On A Pretzel Roll Sandwiches	196g	83.0	204	22.5	4.1	0.5	6.1	13.3
Turkey And H... Food 2 Food 2 • HANNAFORD BROS. CO. Turkey And Havarti Sandwich	377g	100.0	172	16.7	2.1	2.1	6.6	11.9

Smooth Ride Food Comparisons