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 Mustard Turkey & Swiss Slider Sandwiches, Honey Mustard vs Ham & Provolone Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Mustar... Food 1 Food 1 • WAWA INCORPORATED Honey Mustard Turkey & Swiss Slider Sandwiches	147g	73.6	197	27.2	10.2	1.4	4.8	11.6
Ham & Provol... Food 2 Food 2 • HEALING MD Ham & Provolone Sub	121g	36.9	157	16.5	2.5	0.8	5.0	11.6

Everything Bagel Topped With Ham, Turkey, Provolone Cheese & A Dijon Aioli Sandwich, Everything Bagel vs Bacon, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Everything B... Food 1 Food 1 • TARGET STORES Everything Bagel Topped With Ham, Turkey, Provolone Cheese & A Dijon Aioli Sandwich	212g	53.5	255	28.8	3.3	0.9	8.0	14.2
Bacon, Egg &... Food 2 Food 2 • HORMEL FOODS CORPORATION Bacon, Egg & Cheese	77g	26.2	325	19.5	3.9	1.3	19.5	18.2

Tuna Salad Multigrain vs Turkey & Cheese Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Salad M... Food 1 Food 1 • FRESH IDEATION FOOD GROUP LLC Tuna Salad Multigrain	213g	51.8	192	14.1	1.9	1.4	9.9	13.2
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

Turkey Pastrami Sandwich With Swiss Cheese & Mustard On Dark Rye Bread, Turkey Pastrami vs Tuna Salad Sub, Tuna Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Pastr... Food 1 Food 1 • TARGET STORES Turkey Pastrami Sandwich With Swiss Cheese & Mustard On Dark Rye Bread	190g	44.6	200	24.2	3.2	1.1	5.8	13.7
Tuna Salad Sub Food 2 Food 2 • CUMBERLAND FARMS DAIRY INC Tuna Salad Sub	241g	100.0	232	25.7	1.2	1.2	10.4	10.8

Club Cheddar Cheese, Ham, Turkey, Lettuce, Tomato & Bacon Sandwich, Club vs California Turkey Club

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
California T... Food 2 Food 2 • BERRYBIRD California Turkey Club	238g	85.1	185	19.3	1.3	0.8	6.7	12.6

Black Forest Ham vs Classic Ham & Swiss Simple Sammy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Forest... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Black Forest Ham	269g	78.0	138	16.0	1.9	1.1	3.4	10.8
Classic Ham ... Food 2 Food 2 • DIERBERG'S MARKETS, INC. Classic Ham & Swiss Simple Sammy	232g	100.0	211	29.7	1.3	1.3	6.6	8.1

Philly Cheesesteak Sub, Philly Cheesesteak vs Black Forest Ham, Pretzel Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Philly Chees... Food 1 Food 1 • WAL-MART STORES, INC. Philly Cheesesteak Sub	227g	46.4	242	25.1	3.1	0.9	11.5	12.3
Black Forest... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Black Forest Ham, Pretzel Sandwich	284g	100.0	222	21.8	3.2	0.7	8.1	9.9

Buffalo Club Sub, Buffalo Club vs Pastrami & Swiss Cheese Sub, Pastrami & Swiss Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Club... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Buffalo Club Sub	121g	32.5	190	14.9	0.8	0.8	7.4	17.4
Pastrami & S... Food 2 Food 2 • RUSS DAVIS WHOLESALE Pastrami & Swiss Cheese Sub	261g	74.7	199	16.9	1.9	1.9	6.9	16.9

Turkey Roasted Turkey Breast, White Cheddar Cheese, Tomatoes & Green Leaf Lettuce On A Hoagie Roll Sandwich, Turkey vs Tuna Salad Croissant, Tuna Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Roast... Food 1 Food 1 • AHOLD USA, INC. Turkey Roasted Turkey Breast, White Cheddar Cheese, Tomatoes & Green Leaf Lettuce On A Hoagie Roll Sandwich	208g	56.2	159	15.4	1.9	1.4	4.8	13.5
Tuna Salad C... Food 2 Food 2 • WAWA INCORPORATED Tuna Salad Croissant	150g	52.7	333	19.3	—	0.7	24.0	10.7

Maple Honey Turkey Sub vs Deluxe Roast Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Honey ... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Maple Honey Turkey Sub	269g	94.3	186	19.3	1.9	1.1	4.1	16.4
Deluxe Roast... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Deluxe Roast Beef	269g	90.1	197	18.2	0.7	0.7	6.7	17.1

Maple Turkey Sandwich, Maple Turkey vs Turkey And Cheese Roasted Turkey Breast, Mild White Cheddar Cheese And Greenleaf On A Hoagie Roll, Turkey And Cheese

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
Turkey And C... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Turkey And Cheese Roasted Turkey Breast, Mild White Cheddar Cheese And Greenleaf On A Hoagie Roll	215g	53.9	158	14.4	1.9	1.4	5.1	14.4

Turkey & Cheddar With Chipotle Pepper Aioli Mayo Sauce, Turkey & Cheddar vs Roast Beef & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Che... Food 1 Food 1 • GILBERT FOODS LLC. Turkey & Cheddar With Chipotle Pepper Aioli Mayo Sauce	206g	65.1	223	18.5	0.5	1.9	11.2	14.1
Roast Beef &... Food 2 Food 2 • KITCHEN FRESH FOODS INC. Roast Beef & Cheese	112g	47.8	241	24.1	1.8	1.8	9.8	14.3

Buffalo Style Chicken Wrap vs Ham & Cheese Wraps Applesauce, Whole Wheat Tortillas, Extra Lean Sliced Chopped Honey Ham Water Added, Reduced Fat Cheddar Cheese & Ranch Sauce, Ham & Cheese Wraps

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Styl... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Buffalo Style Chicken Wrap	144g	38.4	188	16.0	2.8	2.1	7.6	13.2
Ham & Cheese... Food 2 Food 2 • SMITHFIELD PACKAGED MEATS CORP. Ham & Cheese Wraps Applesauce, Whole Wheat Tortillas, Extra Lean Sliced Chopped Honey Ham Water Added, Reduced Fat Cheddar Cheese & Ranch Sauce	180g	60.4	167	18.9	8.3	1.7	6.7	7.2

Italian Style Ham, Provolone, Red Bell Pepper, Salami, Lettuce, Pepperoni, Balsamic Vinaigrette & Mayonnaise In A Wheat Tortilla Wrap, Italian Style vs Huevos Rancheros With Scrambled Eggs, Chorizo Sausage Crumble, Pepper Jack Cheese And Roasted Vegetables Burrito, Huevos Rancheros

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • BIX PRODUCE COMPANY LLC Italian Style Ham, Provolone, Red Bell Pepper, Salami, Lettuce, Pepperoni, Balsamic Vinaigrette & Mayonnaise In A Wheat Tortilla Wrap	262g	35.7	252	21.4	1.2	2.7	13.4	12.6
Huevos Ranch... Food 2 Food 2 • MEFOODGUY LLC Huevos Rancheros With Scrambled Eggs, Chorizo Sausage Crumble, Pepper Jack Cheese And Roasted Vegetables Burrito	266g	39.5	184	21.8	1.5	1.5	7.1	8.7

Biscuits & Gravy Mix & Match Any Hot Snacks!, Biscuits & Gravy vs Upbeet Vegan Cheeseburger Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Biscuits & G... Food 1 Food 1 • BAMA PIE, LTD. Biscuits & Gravy Mix & Match Any Hot Snacks!	80g	46.5	275	31.3	3.8	1.2	13.8	6.3
Upbeet Vegan... Food 2 Food 2 • URBAN REMEDY Upbeet Vegan Cheeseburger Wrap	244g	100.0	164	25.4	7.4	4.1	5.3	4.5

Italian Style Pinwheel Snack Tray With Provolone Cheese, Pepperoni, Honey Ham, And Genoa Salami, Italian Style vs Turkey & Bacon Roasted Turkey Breast, Sharp Yellow Cheddar Cheese, Green Leaf Lettuce, Bacon And Mayonnaise On A Lavash Club Wrap, Turkey & Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Italian Style Pinwheel Snack Tray With Provolone Cheese, Pepperoni, Honey Ham, And Genoa Salami	163g	39.3	123	14.1	4.9	1.8	5.5	6.1
Turkey & Bac... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Turkey & Bacon Roasted Turkey Breast, Sharp Yellow Cheddar Cheese, Green Leaf Lettuce, Bacon And Mayonnaise On A Lavash Club Wrap	208g	59.1	240	16.4	2.4	1.4	13.0	15.4

Bring On The Bacon Club vs Chicken Hummus Vegetable Wraps

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bring On The... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Bring On The Bacon Club	298g	100.0	205	19.5	2.0	0.7	9.4	9.7
Chicken Humm... Food 2 Food 2 • CEDARLANE NATURAL FOODS, INC. Chicken Hummus Vegetable Wraps	170g	46.2	165	24.7	1.8	1.2	4.1	5.9

Ham And Provolone Pinwheels, Ham And Provolone vs Whole Foods Market, Black Bean And Cheese Burrito

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Prov... Food 1 Food 1 • GILBERT FOODS LLC. Ham And Provolone Pinwheels	135g	32.7	193	13.3	1.5	0.7	9.6	13.3
Whole Foods ... Food 2 Food 2 • HARRY'S FARMERS MARKET, LTD. Whole Foods Market, Black Bean And Cheese Burrito	340g	100.0	203	24.1	1.5	3.5	8.8	8.2

Angus Roast Beef & Cheddar Pinwheels, Angus Roast Beef & Cheddar vs Marinated Jackfruit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Angus Roast ... Food 1 Food 1 • THE KROGER CO. Angus Roast Beef & Cheddar Pinwheels	131g	28.6	214	11.5	0.8	—	11.5	14.5
Marinated Ja... Food 2 Food 2 • PENSIEVE FOODS LLC Marinated Jackfruit	312g	54.8	154	12.2	1.9	3.2	10.6	3.2

Whole Foods Market, Black Bean And Cheese Burrito vs Cheddar Chip Otle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Foods ... Food 1 Food 1 • HARRY'S FARMERS MARKET, LTD. Whole Foods Market, Black Bean And Cheese Burrito	340g	100.0	203	24.1	1.5	3.5	8.8	8.2
Cheddar Chip... Food 2 Food 2 • ESSENTIAL FOODS, INC. Cheddar Chip Otle	312g	41.4	168	27.6	—	6.4	4.2	8.0

Smooth Ride Food Comparisons