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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Lunds & Byerlys, Ham & Brie Pretzel 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
Lunds & Byer... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Lunds & Byerlys, Ham & Brie Pretzel Sandwich	255g	100.0	212	24.7	5.5	0.8	6.7	10.2
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

Multigrain Bread Sandwich vs Chicken Salad On White, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multigrain B... Food 1 Food 1 • WALGREENS CO. Multigrain Bread Sandwich	142g	58.0	197	24.7	7.0	3.5	4.2	14.1
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

Philly Cheesesteak vs Seafood Salad Club

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Philly Chees... Food 1 Food 1 • ADVANCEPIERRE FOODS INC. Philly Cheesesteak	193g	91.9	275	25.4	4.2	0.5	14.0	11.4
Seafood Sala... Food 2 Food 2 • HANNAFORD BROS. CO. Seafood Salad Club	139g	69.5	259	25.9	5.8	—	15.1	5.8

Turkey & Cheddar Hickory Smoked Turkey Breast & Natural Cheddar Cheese, Turkey & Cheddar vs Chicken Club

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Che... Food 1 Food 1 • NORTHERN TIER BAKERY LLC Turkey & Cheddar Hickory Smoked Turkey Breast & Natural Cheddar Cheese	128g	76.6	266	32.0	5.5	0.8	7.0	15.6
Chicken Club Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Chicken Club	248g	69.0	198	15.7	2.0	1.2	7.7	15.7

Smokemaster Black Forest Ham & Swiss Cheese Sub, Smokemaster Black Forest Ham & Swiss Cheese vs Black Forest Ham, Beechwood Smoked

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smokemaster ... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Smokemaster Black Forest Ham & Swiss Cheese Sub	170g	58.0	171	18.8	2.4	1.2	3.5	13.5
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

Pretzel Melt Pizza With Parmesan Herb Topping, Pepperoni & Cheese vs Maple Honey Turkey Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pretzel Melt... Food 1 Food 1 • ADVANCEPIERRE FOODS INC. Pretzel Melt Pizza With Parmesan Herb Topping, Pepperoni & Cheese	184g	97.6	277	28.8	3.8	1.1	12.5	12.0
Maple Honey ... Food 2 Food 2 • TEXTILE DECOR USA INC Maple Honey Turkey Sub	241g	67.2	174	14.5	2.5	—	4.6	16.6

Turkey Breast Sub, Turkey vs Buffalo Club

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Breas... Food 1 Food 1 • HEARTHSIDE USA, LLC Turkey Breast Sub	186g	70.8	204	19.9	0.5	—	6.5	16.7
Buffalo Club Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Buffalo Club	269g	84.6	182	17.1	0.7	0.7	6.3	15.6

Spicy Ham Ciabatta, Spicy vs Sunflower Butter & Grape Jelly Sandwich, Butter; Grape

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Ham Ci... Food 1 Food 1 • RUSS DAVIS WHOLESALE Spicy Ham Ciabatta	133g	49.9	188	20.3	3.0	0.8	6.8	13.5
Sunflower Bu... Food 2 Food 2 • 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

Turkey & Havarti On Everything Ciabatta Sandwich, Turkey & Havarti On Everything Ciabatta vs Fish Fillet Herb Breaded Wild Alaskan Pollock With Tartar Sauce And American Cheese On A Brioche Bun Sandwich, Fish Fillet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Hav... Food 1 Food 1 • GILBERT FOODS LLC. Turkey & Havarti On Everything Ciabatta Sandwich	209g	69.1	211	18.2	0.5	1.0	9.1	12.0
Fish Fillet ... Food 2 Food 2 • 7-ELEVEN, INC. Fish Fillet Herb Breaded Wild Alaskan Pollock With Tartar Sauce And American Cheese On A Brioche Bun Sandwich	185g	61.9	308	33.5	3.2	1.1	13.5	12.4

Tuna Salad Wedge vs Roast Beef & Cheddar On Whole Grain Bread Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Salad W... Food 1 Food 1 • UDI, THE SANDWICHMAN, INC. Tuna Salad Wedge	174g	73.6	195	24.1	2.3	2.3	6.3	10.9
Roast Beef &... Food 2 Food 2 • SCHWARTZ BROTHERS BAKERY Roast Beef & Cheddar On Whole Grain Bread Sandwich	198g	68.8	232	21.2	3.0	3.0	8.6	16.7

Ham + Swiss Cheese On Potato Dinner Rolls With A Slide Of Mustard Sliders, Ham + Swiss Cheese vs Egg Salad Sandwich On White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham + Swiss ... Food 1 Food 1 • GILBERT FOODS LLC. Ham + Swiss Cheese On Potato Dinner Rolls With A Slide Of Mustard Sliders	57g	36.7	228	35.1	3.5	1.8	5.3	12.3
Egg Salad Sa... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Egg Salad Sandwich On White	184g	52.2	223	15.2	3.3	0.5	13.6	8.2

Chorizo Sausage, Fried Egg, Pepperjack Cheese, English Muffin vs Roasted Turkey Breast, Roasted

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
Roasted Turk... Food 2 Food 2 • BARASH COSMETICS LLC. Roasted Turkey Breast	226g	3.5	197	1.8	—	—	0.6	9.7

Chicken Salad Croissant, Chicken Salad vs Honey Bee Turkey & Ham Honey Smoked Turkey Breast, Smoked Honey Maple Ham, Tomato, Swiss Cheese, Greenleaf Lettuce On A Roll With A Honey Mustard Mayo Packet Sandwich, Honey Bee Turkey & Ham

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • RUSS DAVIS WHOLESALE Chicken Salad Croissant	180g	65.2	244	18.9	5.0	—	13.3	10.6
Honey Bee Tu... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Honey Bee Turkey & Ham Honey Smoked Turkey Breast, Smoked Honey Maple Ham, Tomato, Swiss Cheese, Greenleaf Lettuce On A Roll With A Honey Mustard Mayo Packet Sandwich	255g	92.4	208	20.0	3.9	1.2	9.4	11.4

French Toast, French vs Roast Beef Sandwich With Blue Cheese Mayonnaise

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast Food 1 Food 1 • DEFLECT-O CORPORATION French Toast	179g	72.2	279	21.8	7.3	0.6	15.6	12.3
Roast Beef S... Food 2 Food 2 • FRESH FOOD MANUFACTURING Roast Beef Sandwich With Blue Cheese Mayonnaise	273g	100.0	231	23.1	1.1	0.7	9.5	13.2

Turkey & Provolone On Honey, Oat & Nut Bread vs Italian & Provolone Hoagie Sesame Roll With Capicola Style Ham, Salami, And Pepperoni, Italian & Provolone Hoagie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Pro... Food 1 Food 1 • TRIPLE 'B' CORPORATION Turkey & Provolone On Honey, Oat & Nut Bread	198g	75.0	197	20.7	3.0	1.0	6.1	15.2
Italian & Pr... Food 2 Food 2 • WAWA INCORPORATED Italian & Provolone Hoagie Sesame Roll With Capicola Style Ham, Salami, And Pepperoni	196g	70.5	265	20.4	2.6	1.5	14.3	13.8

Rotisserie Chicken Salad, Rotisserie Chicken vs Cuban Style Sandwich On An Artisan Roll, Cuban Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rotisserie C... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Rotisserie Chicken Salad	179g	69.6	207	21.2	1.7	1.1	8.4	10.6
Cuban Style ... Food 2 Food 2 • BIX PRODUCE COMPANY LLC Cuban Style Sandwich On An Artisan Roll	255g	28.5	200	15.7	1.6	0.8	9.0	14.1

Cuban Style Sandwich On An Artisan Roll, Cuban Style vs Tuna Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cuban Style ... Food 1 Food 1 • BIX PRODUCE COMPANY LLC Cuban Style Sandwich On An Artisan Roll	255g	28.5	200	15.7	1.6	0.8	9.0	14.1
Tuna Salad Food 2 Food 2 • GILBERT FOODS LLC. Tuna Salad	182g	75.7	214	24.2	1.1	2.7	8.8	9.3

Ham And Swiiss vs Deli Cuban Sandwitch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Swiiss Food 1 Food 1 • UDI, THE SANDWICHMAN, INC. Ham And Swiiss	116g	40.8	181	19.0	1.7	0.9	6.9	7.8
Deli Cuban S... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Deli Cuban Sandwitch	255g	91.8	224	19.6	2.0	0.8	10.2	13.7

Turkey & Cheddar Sandwich, Turkey & Cheddar vs Roast Beef & Cheddar On Whole Grain Bread Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Che... Food 1 Food 1 • WAWA INCORPORATED Turkey & Cheddar Sandwich	195g	69.3	169	21.5	4.1	3.1	4.6	14.9
Roast Beef &... Food 2 Food 2 • SCHWARTZ BROTHERS BAKERY Roast Beef & Cheddar On Whole Grain Bread Sandwich	198g	68.8	232	21.2	3.0	3.0	8.6	16.7

Turkey & Provolone vs Italian Sub With Lettuce & Tomato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Pro... Food 1 Food 1 • ADVANCEPIERRE FOODS INC. Turkey & Provolone	184g	90.1	239	26.6	2.2	1.1	9.2	13.6
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

Smooth Ride Food Comparisons