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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Honey Turkey & Cheddar Cheese Sliders vs Chicken Parmesan Sandwich, Marinara Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Turkey... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Honey Turkey & Cheddar Cheese Sliders	141g	65.4	220	25.5	6.4	1.4	7.1	14.2
Chicken Parm... Food 2 Food 2 • ADVANCEPIERRE FOODS INC. Chicken Parmesan Sandwich, Marinara Sauce	161g	75.2	230	25.5	1.9	1.2	8.1	13.0

Turkey & Cheddar Sandwich, Turkey & Cheddar vs Turkey & Havarati Sourdough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Che... Food 1 Food 1 • RALEY'S Turkey & Cheddar Sandwich	206g	28.0	189	16.5	2.4	1.9	7.3	15.1
Turkey & Hav... Food 2 Food 2 • WALGREENS CO. Turkey & Havarati Sourdough	104g	40.5	200	22.9	1.9	2.9	7.6	11.5

Authentic Italian Style Deluxe Ham, Genoa Salami, Pepperoni & Picante Provolone Cheese, Authentic Italian Style vs Reuben On Rye Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Authentic It... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Authentic Italian Style Deluxe Ham, Genoa Salami, Pepperoni & Picante Provolone Cheese	142g	51.9	218	19.7	2.1	0.7	9.2	12.7
Reuben On Ry... Food 2 Food 2 • WALGREENS CO. Reuben On Rye Bread	268g	100.0	224	23.5	6.3	3.4	9.3	11.6

Egg Salad On White Bread, Egg Salad vs Lunchables Chicken Dunks, 4.0 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad On... Food 1 Food 1 • MEIJER, INC. Egg Salad On White Bread	193g	62.4	249	33.2	3.1	1.0	8.3	8.8
Lunchables C... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Lunchables Chicken Dunks, 4.0 Oz	113g	58.5	221	31.0	15.9	0.9	7.1	8.0

Breast Meat Chicken Salad Sandwich vs Roast Beef & Blue Cheese With Lettuce & Tomato On Marble Rye

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
Roast Beef &... Food 2 Food 2 • 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

Ham & Swiss Bakehouse Roll, Ham & Swiss vs Roasted Chicken Multigrain Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Ham & Swiss Bakehouse Roll	85g	34.6	200	22.4	2.4	1.2	5.3	15.3
Roasted Chic... Food 2 Food 2 • FRESH & READY FOODS LLC Roasted Chicken Multigrain Sandwich	198g	55.3	187	17.2	3.5	2.5	3.5	21.2

Maple Honey Turkey vs Tuna Salad On Wheat Bread Wedge Sandwich, Tuna Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Honey ... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Maple Honey Turkey	243g	71.1	181	16.5	2.1	1.2	4.9	17.3
Tuna Salad O... Food 2 Food 2 • KRAUSE GENTLE CORPORATION Tuna Salad On Wheat Bread Wedge Sandwich	135g	42.0	230	17.8	3.0	1.5	12.6	12.6

Cheese Burger, Cheese vs Tuna Salad On Wheat Bread Wedge Sandwich, Tuna Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Burger Food 1 Food 1 • BP-AMPM Cheese Burger	138g	68.3	304	26.8	2.2	0.7	13.8	15.9
Tuna Salad O... Food 2 Food 2 • KRAUSE GENTLE CORPORATION Tuna Salad On Wheat Bread Wedge Sandwich	135g	42.0	230	17.8	3.0	1.5	12.6	12.6

Smoked Turkey & Cheddar Sub With Lettuce And Tomato vs Egg Salad On White Wedge

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Turke... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Smoked Turkey & Cheddar Sub With Lettuce And Tomato	255g	93.2	153	20.4	2.0	1.6	3.1	11.4
Egg Salad On... Food 2 Food 2 • NASH FINCH COMPANY Egg Salad On White Wedge	147g	62.0	211	22.5	1.4	0.7	8.2	8.8

100% Beef Burger vs Italian Style Garlic Panini, Italian Style Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Beef Bu... Food 1 Food 1 • DANDEE FOODS 100% Beef Burger	255g	96.5	294	21.2	1.6	1.2	17.7	13.3
Italian Styl... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Italian Style Garlic Panini	252g	100.0	262	27.8	1.2	1.2	11.1	13.5

Turkey vs Bacon Egg + Cheddar Waffle Sandwich, Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Food 1 Food 1 • KITCHEN FRESH FOODS INC. Turkey	124g	56.2	194	25.0	2.4	1.6	4.8	12.1
Bacon Egg + ... Food 2 Food 2 • NORDIC WAFFLES LLC Bacon Egg + Cheddar Waffle Sandwich	178g	52.9	348	16.9	6.2	1.1	23.0	11.2

Brioche Roll With Honey Mustard Carved Ham & Baby Swiss Sandwich, Brioche Roll With Honey Mustard vs Blazing Buffalo Chicken, Bacon & Jalapeno Pepper Jack Cheese Club Sub, Blazing Buffalo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brioche Roll... Food 1 Food 1 • WAWA INCORPORATED Brioche Roll With Honey Mustard Carved Ham & Baby Swiss Sandwich	173g	77.1	220	24.9	6.4	1.7	8.1	12.7
Blazing Buff... Food 2 Food 2 • HEARTHSIDE USA, LLC Blazing Buffalo Chicken, Bacon & Jalapeno Pepper Jack Cheese Club Sub	225g	68.4	227	16.9	0.9	0.9	9.8	17.3

Chicken Bomb Sub, Chicken vs Ham & Swiss Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Bomb... Food 1 Food 1 • CUMBERLAND FARMS DAIRY INC Chicken Bomb Sub	291g	100.0	220	23.4	4.1	1.4	8.9	12.4
Ham & Swiss Sub Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Ham & Swiss Sub	106g	58.9	264	31.1	3.8	1.9	6.6	19.8

Roast Beef & Cheddar Half Sub vs New York Deli Pastrami, Black Forest Ham, Baby Swiss Cheese, Hard Salami, White French Bread Half Sub , New York Deli

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
New York Del... Food 2 Food 2 • WAL-MART STORES, INC. New York Deli Pastrami, Black Forest Ham, Baby Swiss Cheese, Hard Salami, White French Bread Half Sub	184g	64.9	223	18.5	1.1	—	9.2	15.8

Deluxe Roast Beef Sub vs Pesto Chicken & Mozzarella On Ciabatta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Roast... Food 1 Food 1 • HEARTHSIDE USA, LLC Deluxe Roast Beef Sub	186g	64.6	220	19.4	0.5	1.1	7.5	18.3
Pesto Chicke... Food 2 Food 2 • THE KROGER CO. Pesto Chicken & Mozzarella On Ciabatta	261g	80.2	222	18.8	1.9	2.7	9.2	14.9

Classic Double Steak Burger, Classic Double Steak vs Turkey Monterey Sandwich With Apple And Carrot

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
Turkey Monte... Food 2 Food 2 • WALGREENS CO. Turkey Monterey Sandwich With Apple And Carrot	240g	60.6	145	15.4	5.4	2.5	7.1	5.8

Ham & Swiss Croissant vs Turkey Breast Sub, Turkey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • WALGREENS CO. Ham & Swiss Croissant	191g	50.5	188	14.1	3.1	0.5	8.9	8.4
Turkey Breas... Food 2 Food 2 • HEARTHSIDE USA, LLC Turkey Breast Sub	186g	70.8	204	19.9	0.5	—	6.5	16.7

Black Forest Ham & Baby Swiss Cheese, White French Bread Full Sub, Black Forest Ham & Baby Swiss vs Ham Wedge Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Forest... Food 1 Food 1 • WAL-MART STORES, INC. Black Forest Ham & Baby Swiss Cheese, White French Bread Full Sub	397g	100.0	191	17.1	0.8	—	6.6	15.4
Ham Wedge Sa... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Ham Wedge Sandwich	196g	50.3	168	14.8	1.5	1.5	6.1	13.3

Egg Salad On White Bread Sandwich vs Roast Beef & Cheddar Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad On... Food 1 Food 1 • HOME FRESH FOODS, INC. Egg Salad On White Bread Sandwich	142g	51.8	261	20.4	3.5	1.4	14.8	9.9
Roast Beef &... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Roast Beef & Cheddar Sandwich	113g	35.8	221	19.5	0.9	2.7	9.7	20.4

Turkey & Ham Sliders vs Freshly Made Homestyle Egg Salad Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Ham... Food 1 Food 1 • SCHWARTZ BROTHERS BAKERY Turkey & Ham Sliders	269g	100.0	227	26.8	1.9	4.1	6.0	15.2
Freshly Made... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Freshly Made Homestyle Egg Salad Sandwich	203g	53.6	236	16.3	1.5	2.5	16.3	8.4

Smooth Ride Food Comparisons