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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Roast Beef & Cheddar Half Sub vs Ham, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roast Beef &... Food 1 Food 1 • THE KROGER CO. Roast Beef & Cheddar Half Sub	255g	87.9	208	18.8	1.2	0.8	6.7	16.9
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 Style Sandwich, Italian Style vs Chicken Bomb Sub, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • GILBERT FOODS LLC. Italian Style Sandwich	272g	100.0	202	22.1	1.1	0.7	7.0	13.6
Chicken Bomb... Food 2 Food 2 • CUMBERLAND FARMS DAIRY INC Chicken Bomb Sub	291g	100.0	220	23.4	4.1	1.4	8.9	12.4

Roasted Turkey & Colby Jack Half Sub vs Egg Salad Croissant, Egg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Turk... Food 1 Food 1 • THE KROGER CO. Roasted Turkey & Colby Jack Half Sub	255g	90.5	180	19.6	0.4	1.2	4.7	14.5
Egg Salad Cr... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Egg Salad Croissant	190g	82.8	247	23.7	4.2	1.1	13.2	7.9

Charbroiled Cheeseburger Kaiser Roll, Charbroiled Cheeseburger vs Chicken Banh Mi Style Sandwich White Chicken Meat, Marinated Daikon & Carrots, Sriracha Sauce, Green Leaf Lettuce, Jalapenos And Cilantro On A Rustic French Roll, Chicken Banh Mi Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Charbroiled ... Food 1 Food 1 • EBY-BROWN COMPANY L.P. Charbroiled Cheeseburger Kaiser Roll	142g	40.1	296	21.8	—	0.7	16.9	12.7
Chicken Banh... Food 2 Food 2 • RALEY'S Chicken Banh Mi Style Sandwich White Chicken Meat, Marinated Daikon & Carrots, Sriracha Sauce, Green Leaf Lettuce, Jalapenos And Cilantro On A Rustic French Roll	241g	97.4	183	22.0	1.2	1.2	5.4	10.0

Rustic White Bread vs 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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rustic White... Food 1 Food 1 • WAL-MART STORES, INC. Rustic White Bread	297g	100.0	253	20.2	2.4	0.7	13.1	13.1
Turkey Beast... Food 2 Food 2 • 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

Smoked Turkey Pita vs Everroast Chicken Club Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Turke... Food 1 Food 1 • JUMBO FOODS, INC. Smoked Turkey Pita	278g	100.0	223	28.4	1.4	0.7	6.5	11.5
Everroast Ch... Food 2 Food 2 • TEXTILE DECOR USA INC Everroast Chicken Club Sub	252g	67.1	183	13.9	2.4	—	7.1	15.5

Chicken Salad Croissant, Chicken Salad vs Double Turkey Mega Wedge

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • RUSS DAVIS WHOLESALE Chicken Salad Croissant	210g	80.2	262	20.5	3.3	0.5	15.2	10.5
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

Parmesan Chicken Sandwich, Parmesan Chicken vs Tuna Salad Triangle On Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Chi... Food 1 Food 1 • MEIJER, INC. Parmesan Chicken Sandwich	193g	32.4	254	19.2	1.6	2.1	13.0	15.5
Tuna Salad T... Food 2 Food 2 • WALGREENS CO. Tuna Salad Triangle On Wheat	139g	64.7	317	25.2	2.2	0.7	19.4	10.1

Rotisserie Chicken Salad, Rotisserie Chicken vs Roast Beef Sandwich

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
Roast Beef S... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Roast Beef Sandwich	233g	66.6	215	16.3	1.3	1.3	8.2	18.0

Corned Beef On Marble Rye vs Roast Beef Sandwich With Blue Cheese Mayonnaise

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corned Beef ... Food 1 Food 1 • HEARTHSIDE USA, LLC Corned Beef On Marble Rye	256g	76.1	254	16.8	0.4	1.2	7.8	17.6
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

Ham, Turkey, Roast Beef Tri Pack Croissant, Ham, Turkey, Roast Beef vs Brunch Burger

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham, Turkey,... Food 1 Food 1 • 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
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

Smoked Turkey, Ham, Bacon Mayonnaise, Lettuce, Cheddar And American Cheeses On Wheat Bread vs Spicy Chicken Sandwich, Spicy Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Turke... Food 1 Food 1 • 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
Spicy Chicke... Food 2 Food 2 • WAL-MART STORES, INC. Spicy Chicken Sandwich	192g	55.9	281	30.2	3.1	1.0	12.0	12.5

Turkey & Havarti On Everything Ciabatta Sandwich, Turkey & Havarti On Everything Ciabatta vs Oven Roasted Turkey & Cheese Sandwich, Oven Roasted Turkey & Cheese

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
Oven Roasted... Food 2 Food 2 • E. A. SWEEN COMPANY Oven Roasted Turkey & Cheese Sandwich	142g	56.2	183	23.2	2.8	2.8	4.9	12.7

Club Cheddar Cheese, Ham, Turkey, Lettuce, Tomato & Bacon Sandwich, Club vs Tuna Salad On Wheat Sandwich, Tuna Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Club Cheddar... Food 1 Food 1 Club Cheddar Cheese, Ham, Turkey, Lettuce, Tomato & Bacon Sandwich, Club	292g	35.9	243	20.2	1.7	1.4	12.3	14.0
Tuna Salad O... Food 2 Food 2 • FRESH GRILL, LLC Tuna Salad On Wheat Sandwich	139g	49.7	281	26.6	2.9	0.7	15.1	9.4

Pepperoni & Cheese Pepperoni And Four Cheese Stuffed Calzone, Pepperoni & Cheese vs Italian Style Sandwich, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperoni & ... Food 1 Food 1 • SAFEWAY, INC. Pepperoni & Cheese Pepperoni And Four Cheese Stuffed Calzone	113g	53.2	301	24.8	1.8	—	15.9	13.3
Italian Styl... Food 2 Food 2 • KWIKSET CORPORATION Italian Style Sandwich	228g	43.2	276	24.1	4.4	1.3	18.9	13.2

Classic Double Steak Burger, Classic Double Steak vs Chicken Salad Croissant, Chicken Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Doub... Food 1 Food 1 • DEFLECT-O CORPORATION Classic Double Steak Burger	261g	58.3	280	11.9	1.9	—	18.4	16.5
Chicken Sala... Food 2 Food 2 • FRESH MIX LLC Chicken Salad Croissant	110g	38.3	264	19.1	3.6	0.9	16.4	9.1

Mega Smoked Ham & Cheese Sandwich, Mega Smoked Ham & Cheese vs Smoked Ham Cheddar Cheese, Grilled Sourdough French

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mega Smoked ... Food 1 Food 1 • E. A. SWEEN COMPANY Mega Smoked Ham & Cheese Sandwich	179g	69.4	184	21.2	4.5	1.1	5.6	14.5
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

Turkey Sub vs Tuna Salad Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sub Food 1 Food 1 • HANNAFORD BROS. CO. Turkey Sub	208g	54.3	163	14.9	1.9	1.4	5.3	13.0
Tuna Salad S... Food 2 Food 2 • MOZIAN & ASSOCIATES, INC. Tuna Salad Sandwich	227g	100.0	273	41.0	2.2	5.3	7.1	14.5

Homestyle Chicken Salad Sandwich vs Italian Style Pretzel Melt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ch... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Homestyle Chicken Salad Sandwich	203g	60.9	241	18.2	2.0	2.5	13.8	12.8
Italian Styl... Food 2 Food 2 • WAL-MART STORES, INC. Italian Style Pretzel Melt	269g	100.0	312	26.0	2.6	1.1	16.7	14.5

Fresh Foods Market, Black Forest Ham & Havarti On A Pretzel Roll vs Spinach & Cheese Calzone, Spinach & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Foods ... Food 1 Food 1 • THE KROGER CO. Fresh Foods Market, Black Forest Ham & Havarti On A Pretzel Roll	283g	100.0	205	24.4	3.9	0.7	8.8	10.3
Spinach & Ch... Food 2 Food 2 • CLINICAL CREATIONS, LLC Spinach & Cheese Calzone	227g	56.5	225	30.4	0.4	1.3	6.6	9.7

Smooth Ride Food Comparisons