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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Monte Cristo French Toasted Old Fashioned White vs Ham & Gruyere Baguette Sandwich, Ham & Gruyere

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Monte Cristo... Food 1 Food 1 • TRIPLE 'B' CORPORATION Monte Cristo French Toasted Old Fashioned White	312g	100.0	285	26.0	2.6	0.6	7.4	12.2
Ham & Gruyer... Food 2 Food 2 • AMERICAN EXPORT INTERNATIONAL COMPANY Ham & Gruyere Baguette Sandwich	120g	33.0	167	15.0	0.8	0.8	6.7	10.8

Turkey & Cheddar On Wheat, Turkey & Cheddar vs Homestyle Chicken Salad Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Che... Food 1 Food 1 • FRESH GRILL, LLC Turkey & Cheddar On Wheat	156g	61.6	83	21.2	1.9	0.6	9.6	12.8
Homestyle Ch... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Homestyle Chicken Salad Sandwich	203g	60.9	241	18.2	2.0	2.5	13.8	12.8

Turkey Club Ciabatta vs Pesto & Mozzarella, Basil Pesto, Roasted Tomatoes, And Arugula On A Ciabatta Roll Sandwich, Pesto & Mozzarella

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Club ... Food 1 Food 1 • SCHWARTZ BROTHERS BAKERY Turkey Club Ciabatta	227g	54.6	229	12.8	—	—	7.5	24.2
Pesto & Mozz... Food 2 Food 2 • RALEY'S Pesto & Mozzarella, Basil Pesto, Roasted Tomatoes, And Arugula On A Ciabatta Roll Sandwich, Pesto & Mozzarella	276g	49.1	243	26.8	1.1	1.4	10.1	9.8

Turkey Club Sandwich, Turkey Club vs Gyros Kit With Pocket Pita Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Club ... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Turkey Club Sandwich	213g	40.0	178	21.6	1.9	0.9	5.2	13.2
Gyros Kit Wi... Food 2 Food 2 • GRECIAN DELIGHT INC Gyros Kit With Pocket Pita Bread	94g	42.2	255	23.4	1.1	—	12.8	10.6

Egg Salad Sandwich, Egg Salad vs Turkey & Colby Jack Half Sub Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad Sa... Food 1 Food 1 • WAL-MART STORES, INC. Egg Salad Sandwich	152g	46.9	263	25.7	5.3	1.3	13.2	8.6
Turkey & Col... Food 2 Food 2 • SCHWARTZ BROTHERS BAKERY Turkey & Colby Jack Half Sub Sandwich	255g	78.8	173	17.7	—	1.6	4.3	15.7

Chicken Salad Sandwiches vs Black Forest Ham

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
Black Forest... Food 2 Food 2 • TEXTILE DECOR USA INC Black Forest Ham	241g	71.4	162	15.4	2.5	—	5.0	13.7

Bold Salsalito Turkey Pita vs Black Forest Ham And Provolone Cheese Sandwich On White Bread Mealtime, Black Forest Ham And Provolone Cheese Sandwich

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
Black Forest... Food 2 Food 2 • HY-VEE, INC. Black Forest Ham And Provolone Cheese Sandwich On White Bread Mealtime	152g	66.8	230	23.7	2.0	0.7	7.9	15.8

Roast Beef Sub vs Egg Salad Triangle On Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roast Beef Sub Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Roast Beef Sub	255g	90.0	173	19.2	0.8	0.8	6.7	16.1
Egg Salad Tr... Food 2 Food 2 • WALGREENS CO. Egg Salad Triangle On Wheat	139g	59.8	245	23.0	1.4	0.7	12.2	9.4

Turkey & Havarati Sourdough vs Deviled Egg Salad Sandwich, Deviled Egg 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
Deviled Egg ... Food 2 Food 2 • BYERLY FOODS INTERNATIONAL Deviled Egg Salad Sandwich	170g	42.0	229	22.4	2.9	0.6	10.6	9.4

Egg Salad On White Bread vs Cheeseburger

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad On... Food 1 Food 1 • HEARTHSIDE USA, LLC Egg Salad On White Bread	167g	77.0	281	25.2	3.0	1.2	15.0	7.8
Cheeseburger Food 2 Food 2 • 7-ELEVEN, INC. Cheeseburger	172g	41.2	343	22.7	2.3	0.6	19.2	19.2

Tuna Salad Croissant vs Egg Salad On Everything Ficelle, Everything Ficelle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Salad C... Food 1 Food 1 • FRESH MIX LLC Tuna Salad Croissant	111g	40.0	279	19.8	3.6	0.9	18.0	9.9
Egg Salad On... Food 2 Food 2 • GILBERT FOODS LLC. Egg Salad On Everything Ficelle, Everything Ficelle	170g	66.1	200	20.6	0.6	0.6	9.4	7.1

Ham And Cheese On Wheat Bread vs Bruschetta Chicken Pesto Chicken, Roasted Tomatoes, And Arugula On A Hoagie Roll Sandwich, Bruschetta Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Chee... Food 1 Food 1 • HOME FRESH FOODS, INC. Ham And Cheese On Wheat Bread	150g	73.3	227	26.7	—	1.3	6.0	14.0
Bruschetta C... Food 2 Food 2 • RALEY'S Bruschetta Chicken Pesto Chicken, Roasted Tomatoes, And Arugula On A Hoagie Roll Sandwich	227g	90.5	207	21.6	1.3	0.9	7.5	12.8

Maple Turkey Sandwich, Maple Turkey vs Pizza Pub Roll

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Turkey... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Maple Turkey Sandwich	272g	97.7	224	22.1	4.0	3.3	9.2	14.7
Pizza Pub Roll Food 2 Food 2 • TRIPLE 'B' CORPORATION Pizza Pub Roll	272g	100.0	257	27.2	3.3	0.7	10.3	11.8

Breast Meat Chicken Salad Sandwich vs Turkey & Cheese Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breast Meat ... Food 1 Food 1 • 18TH STREET DELI INC. Breast Meat Chicken Salad Sandwich	165g	71.5	242	24.9	3.0	2.4	9.7	10.3
Turkey & Che... Food 2 Food 2 • FOOD TOWN STORES INC. Turkey & Cheese Sandwich	119g	51.9	210	24.4	4.2	1.7	5.9	14.3

Chicken Salad Quickbite Sandwich vs Club Cheddar Cheese, Ham, Turkey, Lettuce, Tomato & Bacon Sandwich, Club

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • GREEN CUISINE LLC Chicken Salad Quickbite Sandwich	198g	67.9	182	18.7	2.5	1.0	8.1	9.1
Club Cheddar... Food 2 Food 2 Club Cheddar Cheese, Ham, Turkey, Lettuce, Tomato & Bacon Sandwich, Club	292g	35.9	243	20.2	1.7	1.4	12.3	14.0

Fresh Foods Market, Black Forest Ham & Provolone Half Sub vs Black Forest Ham, Beechwood Smoked

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Foods ... Food 1 Food 1 • THE KROGER CO. Fresh Foods Market, Black Forest Ham & Provolone Half Sub	248g	90.6	194	20.2	2.0	1.2	5.7	14.1
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

Bacon Egg & Cheese Croissant Sandwiches, Bacon Egg & Cheese vs Oven Roasted Turkey With Swiss Cheese & Lettuce On Multigrain Sandwich Bread, Turkey With Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon Egg & ... Food 1 Food 1 • THE KROGER CO. Bacon Egg & Cheese Croissant Sandwiches	99g	49.7	303	27.3	5.1	1.0	15.2	11.1
Oven Roasted... Food 2 Food 2 • RACHAEL'S FOOD CORPORATION Oven Roasted Turkey With Swiss Cheese & Lettuce On Multigrain Sandwich Bread, Turkey With Cheese	99g	36.6	172	22.2	1.0	3.0	4.6	15.2

White Meat Chicken Bacon Ranch Sub, White Meat Chicken Bacon Ranch vs Smokemaster Black Forest Ham Sub, Smokemaster Black Forest Ham

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Meat C... Food 1 Food 1 • WAL-MART STORES, INC. White Meat Chicken Bacon Ranch Sub	227g	45.7	233	24.7	3.1	0.9	10.1	12.3
Smokemaster ... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Smokemaster Black Forest Ham Sub	205g	73.3	171	19.5	2.0	1.0	4.9	13.2

Pepperoni & Cheese Rolled In A Golden Crust Pinwheels, Pepperoni & Cheese vs Ham, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperoni & ... Food 1 Food 1 • AQUALINK NEVADA, LLC Pepperoni & Cheese Rolled In A Golden Crust Pinwheels	85g	45.7	306	28.2	1.2	—	15.3	12.9
Ham, Egg & C... Food 2 Food 2 • HORMEL FOODS CORPORATION Ham, Egg & Cheese	85g	26.2	318	17.7	2.4	1.2	20.0	16.5

Italian Sub vs Spicy Ham Ciabatta, Spicy

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
Spicy Ham Ci... Food 2 Food 2 • RUSS DAVIS WHOLESALE Spicy Ham Ciabatta	133g	49.9	188	20.3	3.0	0.8	6.8	13.5

Smooth Ride Food Comparisons