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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Homestyle Chicken Salad Sandwich vs Charcuterie Artisan Sandwich

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
Charcuterie ... Food 2 Food 2 • WAWA INCORPORATED Charcuterie Artisan Sandwich	136g	70.6	294	27.9	2.9	0.7	14.7	12.5

Honey Ham & Turkey Sliders vs Deviled Egg Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Ham & ... Food 1 Food 1 • THE KROGER CO. Honey Ham & Turkey Sliders	155g	66.9	239	23.9	5.8	1.3	9.0	15.5
Deviled Egg ... Food 2 Food 2 • BYERLY FOODS INTERNATIONAL Deviled Egg Sandwich	170g	71.6	218	22.9	5.3	1.2	9.4	8.8

Ham & Swiss On Sweet Dark Bread vs Chicken Cranberry Flatbread Salad And Spinach In A Potato Bun, Chicken Cranberry Flatbread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • TRIPLE 'B' CORPORATION Ham & Swiss On Sweet Dark Bread	198g	74.8	217	21.7	5.6	2.0	7.6	15.7
Chicken Cran... Food 2 Food 2 • 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

Egg Salad Croissant vs Smokemaster Black Forest Ham Sub, Smokemaster Black Forest Ham

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad Cr... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Egg Salad Croissant	184g	54.5	190	15.8	2.2	0.5	10.9	6.5
Smokemaster ... Food 2 Food 2 • RUSS DAVIS WHOLESALE Smokemaster Black Forest Ham Sub	258g	86.9	171	17.8	1.6	0.4	5.0	13.2

Chicken Salad On White, Chicken vs Smoked Turkey, Smoked Ham, Bacon, And Cheddar White Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • FRESH GRILL, LLC Chicken Salad On White	139g	71.1	115	27.3	2.9	0.7	13.0	10.1
Smoked Turke... Food 2 Food 2 • DI LUSSO DELI COMPANY Smoked Turkey, Smoked Ham, Bacon, And Cheddar White Sub	209g	81.7	239	21.5	1.4	1.0	9.6	16.8

Pita Stack, Ham & Cheddar vs Sandwich Bun, Ham, Swish & Caramelized Onion

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pita Stack, ... Food 1 Food 1 • WALGREENS CO. Pita Stack, Ham & Cheddar	255g	100.0	247	23.1	2.0	0.8	12.9	9.8
Sandwich Bun... Food 2 Food 2 • CONTINENTAL AIRLINES, INC./CHELSEA CATERING DIVISION Sandwich Bun, Ham, Swish & Caramelized Onion	221g	99.5	235	24.0	5.0	0.5	10.4	12.7

Oven Roasted Turkey With Lettuce On A Freshly Baked Sub Roll, Oven Roasted Turkey vs Club Cheddar Cheese, Ham, Turkey, Lettuce, Tomato & Bacon Sandwich, Club

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oven Roasted... Food 1 Food 1 • RACHAEL'S FOOD CORPORATION Oven Roasted Turkey With Lettuce On A Freshly Baked Sub Roll	269g	92.7	175	18.6	0.7	0.7	4.1	15.2
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

Egg Salad Croissant vs Deluxe Roast Beef Sub, Deluxe Roast Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad Cr... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Egg Salad Croissant	184g	54.5	190	15.8	2.2	0.5	10.9	6.5
Deluxe Roast... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Deluxe Roast Beef Sub	114g	32.3	193	15.8	—	0.9	7.9	18.4

Ham & Cheddar Sandwich, Ham & Cheddar vs Ham & Cheddar Whole Grain Bread, Ham, Cheddar, Banana Peppers And Secret Sauce Sandwich, Ham & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Chedda... Food 1 Food 1 • RUSS DAVIS WHOLESALE Ham & Cheddar Sandwich	166g	61.5	211	20.5	1.2	1.2	7.8	13.9
Ham & Chedda... Food 2 Food 2 • DEFLECT-O CORPORATION Ham & Cheddar Whole Grain Bread, Ham, Cheddar, Banana Peppers And Secret Sauce Sandwich	229g	68.2	249	17.0	2.2	1.3	14.0	16.2

Ham & Swiss With Spicy Mustard On A Pretzel Roll Sandwiches vs Mega Turkey Pastrami

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
Mega Turkey ... Food 2 Food 2 • E. A. SWEEN COMPANY Mega Turkey Pastrami	190g	82.6	205	23.7	2.6	1.1	6.3	13.7

Turkey + Cheddar Wedge Turkey Breast With Cheddar Cheese On Club Wheat Bread With A Side Of Mayonnasie, Turkey + Cheddar Wedge vs Ham & Provolone Baguette

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey + Che... Food 1 Food 1 • GILBERT FOODS LLC. Turkey + Cheddar Wedge Turkey Breast With Cheddar Cheese On Club Wheat Bread With A Side Of Mayonnasie	179g	65.4	212	20.1	2.8	1.1	7.8	13.4
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

Carved Chicken Club Sandwich With Bacon & Ranch Dressing, Carved Chicken Club vs Ham Salad Club

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carved Chick... Food 1 Food 1 • TARGET STORES Carved Chicken Club Sandwich With Bacon & Ranch Dressing	208g	42.8	274	23.6	2.4	1.0	12.0	16.4
Ham Salad Club Food 2 Food 2 • HANNAFORD BROS. CO. Ham Salad Club	139g	55.0	331	20.9	5.8	—	23.7	7.9

Turkey & Havarati Sourdough vs Oven Roasted Turkey Sub

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
Oven Roasted... Food 2 Food 2 • CUMBERLAND FARMS DAIRY INC Oven Roasted Turkey Sub	391g	100.0	179	20.5	—	1.5	3.6	16.4

Ham & Turkey Sliders, Ham & Turkey vs Real Foods, Roast Beef & Cheddar Half Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Turkey... Food 1 Food 1 • FRESH MIX LLC Ham & Turkey Sliders	57g	34.4	246	31.6	10.5	—	7.9	15.8
Real Foods, ... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Real Foods, Roast Beef & Cheddar Half Sub	240g	82.5	208	18.8	—	0.8	6.7	16.3

Rotisserie Chicken Salad, Rotisserie Chicken vs Italian Style Half Sub, Italian 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
Italian Styl... Food 2 Food 2 • THE KROGER CO. Italian Style Half Sub	266g	96.9	252	19.9	2.3	0.8	13.5	13.5

Ham And Cheese Slider, Ham And Cheese vs Philly Cheesesteak Sub, Philly Cheesesteak

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Chee... Food 1 Food 1 • NORTHERN TIER BAKERY LLC Ham And Cheese Slider	71g	48.4	268	26.8	4.2	1.4	11.3	14.1
Philly Chees... Food 2 Food 2 • WAL-MART STORES, INC. Philly Cheesesteak Sub	227g	46.4	242	25.1	3.1	0.9	11.5	12.3

Pesto Chicken vs Chicken Salad On Croissant Sandwiches

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pesto Chicken Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Pesto Chicken	264g	83.6	254	17.4	0.8	0.8	14.0	13.3
Chicken Sala... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Chicken Salad On Croissant Sandwiches	227g	74.5	247	18.1	2.2	0.9	14.1	11.0

Italian Style Sandwich, Italian Style vs Potato Kugel, Carrot Tzimmes & Farfel Beef Rib Steak

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • KWIKSET CORPORATION Italian Style Sandwich	228g	43.2	276	24.1	4.4	1.3	18.9	13.2
Potato Kugel... Food 2 Food 2 • ALLE PROCESSING CORP Potato Kugel, Carrot Tzimmes & Farfel Beef Rib Steak	340g	17.6	132	10.0	2.7	0.9	4.7	12.1

Organic Sandwich, Veggie Salad 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
Organic Sand... Food 1 Food 1 • WILD OATS MARKETPLACE Organic Sandwich, Veggie Salad	198g	67.1	141	19.7	4.0	2.5	5.1	4.0
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

Ham And Cheddar Wedge Sandwich, Ham And Cheddar vs Chicken Salad Croissant, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Ched... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Ham And Cheddar Wedge Sandwich	150g	53.6	220	20.0	4.0	1.3	8.0	16.0
Chicken Sala... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Chicken Salad Croissant	162g	32.2	216	17.9	3.1	1.2	12.4	8.6

Smooth Ride Food Comparisons