What are Sneaky Spike food comparisons?

Sneaky Spike 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.

Badlow

Raw Honey, Buckwheat vs Double Chocolate Cookie Dough Made With Almond Flour, Double Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Honey, B... Food 1 Food 1 • UNCLE HARRY'S NATURAL PRODUCTS, INC. Raw Honey, Buckwheat	34.0	300	85.0	80.0	—	—	—
Double Choco... Food 2 Food 2 • CAPPELLO'S GLUTEN FREE Double Chocolate Cookie Dough Made With Almond Flour, Double Chocolate	16.8	500	42.3	19.2	7.7	34.6	7.7

Hard Salami Wrapped Mozzarella Cheese With Cranberries Appetaggio, Hard Salami, Cranberry & Mozzarella vs Soft Baked Granola Bar, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hard Salami ... Food 1 Food 1 • CAMPOFRIO FOOD GROUP - AMERICA, INC. Hard Salami Wrapped Mozzarella Cheese With Cranberries Appetaggio, Hard Salami, Cranberry & Mozzarella	11.2	261	4.2	7.0	—	19.0	19.0
Soft Baked G... Food 2 Food 2 • PEPPERIDGE FARM, INC. Soft Baked Granola Bar, Blueberry	40.0	444	57.8	22.2	11.1	17.8	11.1

Toffee Crunch Brown Butter Premium Ice Cream With Crunchy Toffee Pieces, Toffee Crunch vs Maple Grove Farms Of Vermont, Sweet 'N Sour Dressing, Sweet & Sour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toffee Crunc... Food 1 Food 1 • TOPS MARKETS, LLC Toffee Crunch Brown Butter Premium Ice Cream With Crunchy Toffee Pieces, Toffee Crunch	48.8	241	28.7	25.3	—	12.6	2.3
Maple Grove ... Food 2 Food 2 • MAPLE GROVE FARMS OF VERMONT INC. Maple Grove Farms Of Vermont, Sweet 'N Sour Dressing, Sweet & Sour	17.4	333	30.0	26.7	—	23.3	—

Roasted Garlic Low Fat Balsamico, Roasted Garlic vs Oh Snap! Ginger + Molasses Organic Granola, Oh Snap!

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • THE SILVER PALATE, INC. Roasted Garlic Low Fat Balsamico, Roasted Garlic	9.9	117	16.7	10.0	—	5.0	—
Oh Snap! Gin... Food 2 Food 2 • BANNER ROAD BAKING COMPANY Oh Snap! Ginger + Molasses Organic Granola, Oh Snap!	55.5	404	57.9	12.3	7.0	17.5	8.8

Spinach & Egg White Plant Based Patty Frittata Sandwich, Spinach & Egg White vs Creamy Honey Chipotle Mustard Spread, Creamy Honey Chipotle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach & Eg... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Spinach & Egg White Plant Based Patty Frittata Sandwich, Spinach & Egg White	60.3	192	24.0	2.7	2.7	6.2	10.3
Creamy Honey... Food 2 Food 2 • MCCORMICK & COMPANY, INC. Creamy Honey Chipotle Mustard Spread, Creamy Honey Chipotle	7.7	265	23.5	17.7	—	17.7	5.9

Smooth vs Honey Bbq Chicken Wings, Honey; Bbq

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smooth Food 1 Food 1 • BIG FUN A GO GO, INC. Smooth	10.7	562	28.1	15.6	9.4	50.0	15.6
Honey Bbq Ch... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Honey Bbq Chicken Wings, Honey; Bbq	15.3	202	9.5	4.8	—	13.1	11.9

Divine Vanilla Almond Cacao Puffed Amaranth Cluster Bites, Divine vs Chocolate Banana Breakfast Bars, Chocolate Banana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Divine Vanil... Food 1 Food 1 • TROPICAL COLORS, INC. Divine Vanilla Almond Cacao Puffed Amaranth Cluster Bites, Divine	30.9	333	56.7	30.0	3.3	10.0	10.0
Chocolate Ba... Food 2 Food 2 • GALAXY GLOBE INC. Chocolate Banana Breakfast Bars, Chocolate Banana	38.1	471	61.8	20.6	2.9	20.6	8.8

Smucker's, Fruit & Honey, Concord Grape, Fruit Spread vs Grapefruit Juice Drink From Concentrate, Rubyred, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smucker's, F... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Smucker's, Fruit & Honey, Concord Grape, Fruit Spread	18.0	194	50.0	44.4	—	—	—
Grapefruit J... Food 2 Food 2 • OCEAN SPRAY CRANBERRIES, INC. Grapefruit Juice Drink From Concentrate, Rubyred, Original	56.0	42	11.7	10.4	—	—	—

Cereal, Raisin Bran Clusters vs Glaze, White Peppercorn Peach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cereal, Rais... Food 1 Food 1 • GENERAL MILLS, INC. Cereal, Raisin Bran Clusters	71.0	309	83.6	25.5	18.2	1.8	5.5
Glaze, White... Food 2 Food 2 • COOKWELL & COMPANY Glaze, White Peppercorn Peach	14.0	83	23.3	23.3	—	—	—

Whole Wheat Maria Cookies vs Apricot Chia Organic Paleo Granola

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • ISLAND PURIFIED WATER COMPANY Whole Wheat Maria Cookies	44.6	433	80.0	20.0	3.3	11.7	6.7
Apricot Chia... Food 2 Food 2 • BACK ROADS FOOD COMPANY, LLC Apricot Chia Organic Paleo Granola	10.9	565	34.8	17.4	8.7	43.5	13.0

Honeydew Chunks vs Liberty Chocolate, Chocolate, Hazelnut Coffee, Hazelnut Coffee

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honeydew Chunks Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Honeydew Chunks	24.0	35	9.2	8.5	0.7	—	0.7
Liberty Choc... Food 2 Food 2 • RJE TRADE INTERNATIONAL, INC. Liberty Chocolate, Chocolate, Hazelnut Coffee, Hazelnut Coffee	35.2	561	43.9	28.1	10.5	42.1	5.3

Annie's Honey Bunny Crunch Organic Snack Mix vs Meat Sticks, Sweet Bbq

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Annie's Hone... Food 1 Food 1 • GENERAL MILLS SALES INC. Annie's Honey Bunny Crunch Organic Snack Mix	38.5	433	70.0	13.3	3.3	16.7	6.7
Meat Sticks,... Food 2 Food 2 • OTHERLANDS Meat Sticks, Sweet Bbq	9.5	235	14.7	11.8	—	13.2	14.7

Maple Bourbon Bacon Romaine Lettuce, Broccoli, Red & Savoy Cabbage, Green Onion, Carrots, Uncured Smoky Bacon, Golden Honey Almonds, With Maple Bourbon Vinaigrette Chopped Kit, Maple Bourbon Bacon vs Russell Stover, Premium All Milk Assortment

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Bourbo... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Maple Bourbon Bacon Romaine Lettuce, Broccoli, Red & Savoy Cabbage, Green Onion, Carrots, Uncured Smoky Bacon, Golden Honey Almonds, With Maple Bourbon Vinaigrette Chopped Kit, Maple Bourbon Bacon	15.6	150	10.0	7.0	2.0	12.0	3.0
Russell Stov... Food 2 Food 2 • RUSSELL STOVER CANDIES INC. Russell Stover, Premium All Milk Assortment	55.7	468	63.8	53.2	2.1	21.3	4.3

Strawberry Chamomile Ice Cream, Strawberry Chamomile vs Fruit & Protein Squeeze, Triple Berry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry C... Food 1 Food 1 • SCANTRON CORPORATION Strawberry Chamomile Ice Cream, Strawberry Chamomile	58.9	192	24.8	23.2	0.8	8.0	3.2
Fruit & Prot... Food 2 Food 2 • THE HERSHEY COMPANY Fruit & Protein Squeeze, Triple Berry	37.7	84	16.8	14.3	0.8	—	5.0

Manuka Hunters Manuka Honey Mgo250 10+ Umf 500 G vs Spicy Beef Teriyaki Tender Braised Beef With Vegetables Served On Top Of Riced Cauliflower With A Sweet & Spicy Teriyaki Sauce Power Bowls, Spicy Beef Teriyaki

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Manuka Hunte... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Manuka Hunters Manuka Honey Mgo250 10+ Umf 500 G	15.4	320	79.6	78.1	—	10.0	10.0
Spicy Beef T... Food 2 Food 2 • CONAGRA BRANDS, INC. Spicy Beef Teriyaki Tender Braised Beef With Vegetables Served On Top Of Riced Cauliflower With A Sweet & Spicy Teriyaki Sauce Power Bowls, Spicy Beef Teriyaki	27.7	65	7.3	4.2	1.9	1.5	5.3

Honey Sea Salt Pumpkin Seed Bar, Honey Sea Salt vs Popped Dark Chocolate With Sea Salt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Sea Sa... Food 1 Food 1 • THE QUAKER OATS COMPANY Honey Sea Salt Pumpkin Seed Bar, Honey Sea Salt	16.4	543	31.4	22.9	5.7	34.3	20.0
Popped Dark ... Food 2 Food 2 • KIND INC. Popped Dark Chocolate With Sea Salt	42.4	400	68.6	20.0	5.7	12.9	8.6

Oats & Honey Healthy Grains Granola, Oats & Honey vs Honey Roasted Sunflower Kernels

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oats & Honey... Food 1 Food 1 • KIND INC. Oats & Honey Healthy Grains Granola, Oats & Honey	34.4	169	32.3	7.7	3.1	3.9	44.6
Honey Roaste... Food 2 Food 2 • BAY VALLEY FOODS, LLC Honey Roasted Sunflower Kernels	12.5	606	24.2	15.2	3.0	48.5	18.2

Mango Soft Drink vs Wildflower Raw Organic Honey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Soft D... Food 1 Food 1 • SKAL Mango Soft Drink	26.0	52	13.0	13.0	—	—	1.0
Wildflower R... Food 2 Food 2 • WALGREENS CO. Wildflower Raw Organic Honey	34.0	286	81.0	81.0	—	—	—

Scarecrow Crunch Trail Mix Of Honey Roasted Peanuts, Peanut Butter Flavored Gems, Milk Chocolate Covered Cereal Pieces, And Milk Chocolate Marshmallow Truffles, Scarecrow Crunch vs Lemon Olive Oil Organic Dressing, Lemon Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scarecrow Cr... Food 1 Food 1 • GIANT EAGLE, INC. Scarecrow Crunch Trail Mix Of Honey Roasted Peanuts, Peanut Butter Flavored Gems, Milk Chocolate Covered Cereal Pieces, And Milk Chocolate Marshmallow Truffles, Scarecrow Crunch	26.2	500	50.0	40.0	3.3	30.0	10.0
Lemon Olive ... Food 2 Food 2 • LAKE VENTURES LLC Lemon Olive Oil Organic Dressing, Lemon Olive Oil	9.7	200	16.7	13.3	—	20.0	—

Mgo 400+ Raw Manuka Honey vs Ginger & Lemon Flavored Honey Stirrers, Ginger & Lemon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mgo 400+ Raw... Food 1 Food 1 • BRICINS INC. Mgo 400+ Raw Manuka Honey	24.0	300	80.0	80.0	—	—	—
Ginger & Lem... Food 2 Food 2 • MELVILLE CANDY CORPORATION Ginger & Lemon Flavored Honey Stirrers, Ginger & Lemon	22.0	409	100.0	81.8	—	—	—

Sneaky Spike Comparisons For Diabetics