What are Vegetable & Cooking Oils food comparisons?

Vegetable & Cooking Oils 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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Sweetwater Growers, Gourmet Infused Extra Virgin Olive Oil, Garlic, Red Pepper, Garlic, Red Pepper vs Benissimo Naturals, Roasted Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetwater G... Food 1 Food 1 • MAKER AND COMPANY Sweetwater Growers, Gourmet Infused Extra Virgin Olive Oil, Garlic, Red Pepper, Garlic, Red Pepper	1.8	733	6.7	—	—	80.0	—
Benissimo Na... Food 2 Food 2 • MUNSTER SPECIALTY PRODUCTS LLC Benissimo Naturals, Roasted Garlic	1.8	733	6.7	—	—	80.0	—

Tuscan Herb Artisan Olive Oil, Tuscan Herb vs Garden Basil Extra Virgin Olive Oil, Garden Basil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuscan Herb ... Food 1 Food 1 • CANALE'S SAUCE COMPANY Tuscan Herb Artisan Olive Oil, Tuscan Herb	1.7	800	6.7	—	—	93.3	—
Garden Basil... Food 2 Food 2 • LUCINI ITALIA COMPANY Garden Basil Extra Virgin Olive Oil, Garden Basil	3.5	733	13.3	—	—	80.0	—

Dipping Oil vs The Repulbic Of Tea, Stir Fry Tea Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dipping Oil Food 1 Food 1 • OLIVIER OLIVE OIL PRODUCTS INC. Dipping Oil	1.7	786	7.1	7.1	—	85.7	7.1
The Repulbic... Food 2 Food 2 • THE REPUBLIC OF TEA, INC. The Repulbic Of Tea, Stir Fry Tea Oil	1.7	867	6.7	—	—	93.3	—

Garden Basil Extra Virgin Olive Oil, Garden Basil vs Tasty Joy, Coconut Gel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Basil... Food 1 Food 1 • LUCINI ITALIA COMPANY Garden Basil Extra Virgin Olive Oil, Garden Basil	3.5	733	13.3	—	—	80.0	—
Tasty Joy, C... Food 2 Food 2 • GOLDEN COUNTRY ORIENTAL FOOD Tasty Joy, Coconut Gel	40.0	118	30.9	23.5	1.5	—	—

Seasoned Oil With Red Pepper And Garlic vs Extra Virgin Olive Oil, Thai Chili

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Oil... Food 1 Food 1 • GS1 MEXICO Seasoned Oil With Red Pepper And Garlic	1.8	625	25.0	—	—	62.5	—
Extra Virgin... Food 2 Food 2 • SEXY KITCHEN LLC Extra Virgin Olive Oil, Thai Chili	15.5	800	60.0	—	—	93.3	—

Mild Crunchy Garlic Umami Topping With Chili Oil, Mild Crunchy Garlic vs Original Popcorn, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild Crunchy... Food 1 Food 1 • S & B SHOKUHIN COMPANY LTD Mild Crunchy Garlic Umami Topping With Chili Oil, Mild Crunchy Garlic	1.8	700	20.0	—	—	70.0	—
Original Pop... Food 2 Food 2 • POP DADDY POPCORN, INC. Original Popcorn, Original	24.3	500	57.1	—	10.7	28.6	10.7

Extra Virgin Olive Oil, Lavender vs Chili Oil With Black Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Virgin... Food 1 Food 1 • SEXY KITCHEN LLC Extra Virgin Olive Oil, Lavender	15.5	800	60.0	—	—	93.3	—
Chili Oil Wi... Food 2 Food 2 • LAOGANMA Chili Oil With Black Bean	12.8	543	20.0	1.7	8.3	45.0	10.0

Benissimo Naturals, Siciliano vs Weis, Benissimo Mediterranean Garlic Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Benissimo Na... Food 1 Food 1 • MUNSTER SPECIALTY PRODUCTS LLC Benissimo Naturals, Siciliano	1.8	733	6.7	—	—	80.0	—
Weis, Beniss... Food 2 Food 2 • HALLY CALLER WILDLIFE CALLS INC. Weis, Benissimo Mediterranean Garlic Oil	1.8	733	6.7	—	—	80.0	—

Toasted Garlic Olive Oil vs Chili Oil With Black Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Garl... Food 1 Food 1 • OLIVIER OLIVE OIL PRODUCTS INC. Toasted Garlic Olive Oil	3.5	786	14.3	—	—	85.7	—
Chili Oil Wi... Food 2 Food 2 • LAOGANMA Chili Oil With Black Bean	12.8	543	20.0	1.7	8.3	45.0	10.0

Chili Oil With Black Bean vs Italian Herb 100% Extra Virgin Olive Dipping Oil, Italian Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chili Oil Wi... Food 1 Food 1 • LAOGANMA Chili Oil With Black Bean	12.8	543	20.0	1.7	8.3	45.0	10.0
Italian Herb... Food 2 Food 2 • GIANT EAGLE, INC. Italian Herb 100% Extra Virgin Olive Dipping Oil, Italian Herb	1.8	733	6.7	—	—	80.0	—

Weis, Benissimo, Chili Pepper Oil, Chili Pepper Oil vs Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Weis, Beniss... Food 1 Food 1 • HALLY CALLER WILDLIFE CALLS INC. Weis, Benissimo, Chili Pepper Oil, Chili Pepper Oil	1.8	733	6.7	—	—	80.0	—
Vanilla Coco... Food 2 Food 2 • NAOMI WHITTEL BRANDS Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl	0.0	467	6.7	—	6.7	46.7	—

Roasted Garlic & Onion Dipping Oil, Roasted Garlic & Onion vs Dipping Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • STONEWALL KITCHEN LTD. Roasted Garlic & Onion Dipping Oil, Roasted Garlic & Onion	1.7	786	7.1	—	—	85.7	—
Dipping Oil Food 2 Food 2 • OLIVIER OLIVE OIL PRODUCTS INC. Dipping Oil	1.7	786	7.1	7.1	—	85.7	7.1

Tasty Joy, Coconut Gel vs Extra Virgin Olive Oil Crostini Bakery Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tasty Joy, C... Food 1 Food 1 • GOLDEN COUNTRY ORIENTAL FOOD Tasty Joy, Coconut Gel	40.0	118	30.9	23.5	1.5	—	—
Extra Virgin... Food 2 Food 2 • HY-VEE, INC. Extra Virgin Olive Oil Crostini Bakery Product	42.8	400	76.7	3.3	3.3	5.0	10.0

Cacao + Coconut Coco Love Almond Butter, Cacao + Coconut vs Delicate Lemon Extra Virgin Olive Oil, Delicate Lemon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cacao + Coco... Food 1 Food 1 • SALT OPTICS INC Cacao + Coconut Coco Love Almond Butter, Cacao + Coconut	3.7	311	11.1	2.2	6.7	26.7	11.1
Delicate Lem... Food 2 Food 2 • LUCINI ITALIA COMPANY Delicate Lemon Extra Virgin Olive Oil, Delicate Lemon	3.5	733	13.3	—	—	80.0	—

Dipping Olive Oil With Balsamic Vinegar & Italian Herbs vs Bella Famiglia, Dipping Oil, Extra Virgin Olive Oil, Balsamic Vinegar, Balsamic Vinegar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dipping Oliv... Food 1 Food 1 • PANOS BRANDS LLC Dipping Olive Oil With Balsamic Vinegar & Italian Herbs	1.8	600	6.7	—	—	60.0	—
Bella Famigl... Food 2 Food 2 • FLAVOR DELITE INC. Bella Famiglia, Dipping Oil, Extra Virgin Olive Oil, Balsamic Vinegar, Balsamic Vinegar	1.8	667	6.7	—	—	73.3	—

Tasty Joy, Coconut Gel vs Chili Oil With Black Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tasty Joy, C... Food 1 Food 1 • GOLDEN COUNTRY ORIENTAL FOOD Tasty Joy, Coconut Gel	40.0	118	30.9	23.5	1.5	—	—
Chili Oil Wi... Food 2 Food 2 • LAOGANMA Chili Oil With Black Bean	12.8	543	20.0	1.7	8.3	45.0	10.0

Benissimo Naturals, Roasted Garlic vs Saveurs, Extra Virgin Olive Oil, White Truffle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Benissimo Na... Food 1 Food 1 • MUNSTER SPECIALTY PRODUCTS LLC Benissimo Naturals, Roasted Garlic	1.8	733	6.7	—	—	80.0	—
Saveurs, Ext... Food 2 Food 2 • ENCORE! SPECIALTY FOODS LLC Saveurs, Extra Virgin Olive Oil, White Truffle	20.1	867	80.0	—	—	100.0	6.7

Dipping Oil With Balsamic Vinegar, Blue Cheese Mission Fig vs Garlic, Herb & Olive Oil Gourmet Almonds, Garlic, Herb & Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dipping Oil ... Food 1 Food 1 • OLIVIER OLIVE OIL PRODUCTS INC. Dipping Oil With Balsamic Vinegar, Blue Cheese Mission Fig	1.8	714	7.1	7.1	—	78.6	—
Garlic, Herb... Food 2 Food 2 • BLUE DIAMOND GROWERS Garlic, Herb & Olive Oil Gourmet Almonds, Garlic, Herb & Olive Oil	3.5	607	17.9	3.6	10.7	53.6	21.4

Extra Virgin Olive Oil Crostini Bakery Product vs Dipping Olive Oil With Balsamic Vinegar & Italian Herbs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Virgin... Food 1 Food 1 • HY-VEE, INC. Extra Virgin Olive Oil Crostini Bakery Product	42.8	400	76.7	3.3	3.3	5.0	10.0
Dipping Oliv... Food 2 Food 2 • PANOS BRANDS LLC Dipping Olive Oil With Balsamic Vinegar & Italian Herbs	1.8	600	6.7	—	—	60.0	—

Olive Pomace Oil vs Dipping Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Pomace... Food 1 Food 1 • ENTERPRISE TRADING CORP. Olive Pomace Oil	3.4	857	14.3	—	—	100.0	—
Dipping Oil Food 2 Food 2 • OLIVIER OLIVE OIL PRODUCTS INC. Dipping Oil	1.7	786	7.1	7.1	—	85.7	7.1

Vegetable & Cooking Oils Comparisons For Diabetics