What are Vegetarian food comparisons?

Vegetarian 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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Speirs Foods Kumara And Pumpkin Couscous 250 G vs Ananda Smoked Plant Based Sausages 372 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Speirs Foods... Food 1 Food 1 • SPEIRS FOODS (2018) LP Speirs Foods Kumara And Pumpkin Couscous 250 G	82.3	299	42.4	7.2	—	12.5	5.4
Ananda Smoke... Food 2 Food 2 • ANANDA VEGAN GOODNESS LIMITED Ananda Smoked Plant Based Sausages 372 G	9.4	177	8.1	1.8	—	3.2	28.6

Harmless Food Co Plant Based Beef Enchilada 400 G vs Food Nation Happy Patties Cauliflower, Turmeric & Ginger 360 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harmless Foo... Food 1 Food 1 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Beef Enchilada 400 G	100.0	102	17.5	1.0	—	1.5	3.3
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Happy Patties Cauliflower, Turmeric & Ginger 360 G	0.0	108	3.1	0.9	10.7	5.1	7.2

Bean Supreme Hemp Burger 4 Burgers Per Pk 340 G vs Harmless Food Co Plant Based Creamy Chicken Pasta 400 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bean Supreme... Food 1 Food 1 • LIFE HEALTH FOODS NZ LIMITED Bean Supreme Hemp Burger 4 Burgers Per Pk 340 G	13.0	174	15.2	1.9	7.3	6.8	9.3
Harmless Foo... Food 2 Food 2 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Creamy Chicken Pasta 400 G	100.0	143	17.3	0.8	—	3.8	6.5

Ananda Smoked Plant Based Sausages 372 G vs Harmless Food Co Plant Based Beef Enchilada 400 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ananda Smoke... Food 1 Food 1 • ANANDA VEGAN GOODNESS LIMITED Ananda Smoked Plant Based Sausages 372 G	9.4	177	8.1	1.8	—	3.2	28.6
Harmless Foo... Food 2 Food 2 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Beef Enchilada 400 G	100.0	102	17.5	1.0	—	1.5	3.3

Food Nation Super Sausies Mushroom & Grains 330 G vs Food Nation Happy Patties Cauliflower, Turmeric & Ginger 360 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Super Sausies Mushroom & Grains 330 G	0.0	145	7.1	0.2	11.5	7.1	7.8
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Happy Patties Cauliflower, Turmeric & Ginger 360 G	0.0	108	3.1	0.9	10.7	5.1	7.2

Harmless Food Co Plant Based Creamy Chicken Pasta 400 G vs Ananda Smoked Plant Based Sausages 372 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harmless Foo... Food 1 Food 1 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Creamy Chicken Pasta 400 G	100.0	143	17.3	0.8	—	3.8	6.5
Ananda Smoke... Food 2 Food 2 • ANANDA VEGAN GOODNESS LIMITED Ananda Smoked Plant Based Sausages 372 G	9.4	177	8.1	1.8	—	3.2	28.6

Harmless Food Co Plant Based Beef Lasagna 400 G vs Food Nation Super Sausies Mushroom & Grains 330 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harmless Foo... Food 1 Food 1 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Beef Lasagna 400 G	100.0	137	15.3	0.8	—	3.0	4.0
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Super Sausies Mushroom & Grains 330 G	0.0	145	7.1	0.2	11.5	7.1	7.8

Harmless Food Co Plant Based Beef Lasagna 400 G vs Ananda Smoked Plant Based Sausages 372 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harmless Foo... Food 1 Food 1 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Beef Lasagna 400 G	100.0	137	15.3	0.8	—	3.0	4.0
Ananda Smoke... Food 2 Food 2 • ANANDA VEGAN GOODNESS LIMITED Ananda Smoked Plant Based Sausages 372 G	9.4	177	8.1	1.8	—	3.2	28.6

Harmless Food Co Plant Based Mango 'Chicken' Curry 400 G vs Harmless Food Co Plant Based Beef Lasagna 400 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harmless Foo... Food 1 Food 1 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Mango 'Chicken' Curry 400 G	100.0	165	18.0	4.6	—	8.6	3.3
Harmless Foo... Food 2 Food 2 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Beef Lasagna 400 G	100.0	137	15.3	0.8	—	3.0	4.0

Harmless Food Co Plant Based Beef Enchilada 400 G vs Speirs Foods Kumara And Pumpkin Couscous 250 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harmless Foo... Food 1 Food 1 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Beef Enchilada 400 G	100.0	102	17.5	1.0	—	1.5	3.3
Speirs Foods... Food 2 Food 2 • SPEIRS FOODS (2018) LP Speirs Foods Kumara And Pumpkin Couscous 250 G	82.3	299	42.4	7.2	—	12.5	5.4

Harmless Food Co Plant Based Beef Lasagna 400 G vs Harmless Food Co Plant Based Beef Enchilada 400 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harmless Foo... Food 1 Food 1 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Beef Lasagna 400 G	100.0	137	15.3	0.8	—	3.0	4.0
Harmless Foo... Food 2 Food 2 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Beef Enchilada 400 G	100.0	102	17.5	1.0	—	1.5	3.3

Food Nation Super Sausies Mushroom & Grains 330 G vs Harmless Food Co Plant Based Creamy Chicken Pasta 400 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Super Sausies Mushroom & Grains 330 G	0.0	145	7.1	0.2	11.5	7.1	7.8
Harmless Foo... Food 2 Food 2 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Creamy Chicken Pasta 400 G	100.0	143	17.3	0.8	—	3.8	6.5

Harmless Food Co Plant Based Mango 'Chicken' Curry 400 G vs Food Nation Super Sausies Mushroom & Grains 330 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harmless Foo... Food 1 Food 1 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Mango 'Chicken' Curry 400 G	100.0	165	18.0	4.6	—	8.6	3.3
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Super Sausies Mushroom & Grains 330 G	0.0	145	7.1	0.2	11.5	7.1	7.8

Food Nation Super Sausies Mushroom & Grains 330 G vs Harmless Food Co Plant Based Beef Enchilada 400 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Super Sausies Mushroom & Grains 330 G	0.0	145	7.1	0.2	11.5	7.1	7.8
Harmless Foo... Food 2 Food 2 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Beef Enchilada 400 G	100.0	102	17.5	1.0	—	1.5	3.3

Ananda Smoked Plant Based Sausages 372 G vs Food Nation Super Sausies Mushroom & Grains 330 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ananda Smoke... Food 1 Food 1 • ANANDA VEGAN GOODNESS LIMITED Ananda Smoked Plant Based Sausages 372 G	9.4	177	8.1	1.8	—	3.2	28.6
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Super Sausies Mushroom & Grains 330 G	0.0	145	7.1	0.2	11.5	7.1	7.8

Bean Supreme Veggie Good Supreme Burgers 240 G vs Food Nation Super Sausies Mushroom & Grains 330 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bean Supreme... Food 1 Food 1 • LIFE HEALTH FOODS NZ LIMITED Bean Supreme Veggie Good Supreme Burgers 240 G	33.5	175	20.0	2.9	5.7	6.0	7.3
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Super Sausies Mushroom & Grains 330 G	0.0	145	7.1	0.2	11.5	7.1	7.8

Food Nation Happy Patties Cauliflower, Turmeric & Ginger 360 G vs Speirs Foods Kumara And Pumpkin Couscous 250 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Happy Patties Cauliflower, Turmeric & Ginger 360 G	0.0	108	3.1	0.9	10.7	5.1	7.2
Speirs Foods... Food 2 Food 2 • SPEIRS FOODS (2018) LP Speirs Foods Kumara And Pumpkin Couscous 250 G	82.3	299	42.4	7.2	—	12.5	5.4

Speirs Foods Kumara And Pumpkin Couscous 250 G vs Food Nation Super Sausies Mushroom & Grains 330 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Speirs Foods... Food 1 Food 1 • SPEIRS FOODS (2018) LP Speirs Foods Kumara And Pumpkin Couscous 250 G	82.3	299	42.4	7.2	—	12.5	5.4
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Super Sausies Mushroom & Grains 330 G	0.0	145	7.1	0.2	11.5	7.1	7.8

Harmless Food Co Plant Based Beef Lasagna 400 G vs Food Nation Happy Patties Cauliflower, Turmeric & Ginger 360 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harmless Foo... Food 1 Food 1 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Beef Lasagna 400 G	100.0	137	15.3	0.8	—	3.0	4.0
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Happy Patties Cauliflower, Turmeric & Ginger 360 G	0.0	108	3.1	0.9	10.7	5.1	7.2

Food Nation Happy Patties Cauliflower, Turmeric & Ginger 360 G vs Harmless Food Co Plant Based Mango 'Chicken' Curry 400 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Happy Patties Cauliflower, Turmeric & Ginger 360 G	0.0	108	3.1	0.9	10.7	5.1	7.2
Harmless Foo... Food 2 Food 2 • BERKANO ORGANICS LIMITED Harmless Food Co Plant Based Mango 'Chicken' Curry 400 G	100.0	165	18.0	4.6	—	8.6	3.3

Vegetarian Comparisons For Diabetics