What are Wholesome Snacks food comparisons?

Wholesome Snacks 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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Blended Fruits & Vegetables, Apple, Carrot, Orange vs Organic Chili Mango Gently Dried Fruit, Chili Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blended Frui... Food 1 Food 1 • OUHLALA GOURMET CORP Blended Fruits & Vegetables, Apple, Carrot, Orange	22.0	56	13.3	12.2	1.1	—	—
Organic Chil... Food 2 Food 2 • PEELED INC Organic Chili Mango Gently Dried Fruit, Chili Mango	45.5	314	71.4	51.4	5.7	—	5.7

Organic Applesauce, Apple, Strawberry vs Jackfruit Slices

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Appl... Food 1 Food 1 • CIMA TECHNOLOGY, INC. Organic Applesauce, Apple, Strawberry	28.0	67	16.7	12.2	1.1	—	—
Jackfruit Sl... Food 2 Food 2 • ORGANIC LIVING SUPERFOODS Jackfruit Slices	43.6	250	65.9	43.2	15.9	—	4.6

Squeezable Applesauce, Cinnamon vs Medjool Dates

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Squeezable A... Food 1 Food 1 • AHOLD USA, INC. Squeezable Applesauce, Cinnamon	28.0	67	16.7	12.2	1.1	—	—
Medjool Dates Food 2 Food 2 • INTERNATIONAL FOODSOURCE Medjool Dates	65.7	300	90.0	72.5	7.5	—	2.5

Organic Fruit Puree Blend, Apple Blueberry Pomegranate vs Freeze Dried Strawberries

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Frui... Food 1 Food 1 • GLENCOURT INC. Organic Fruit Puree Blend, Apple Blueberry Pomegranate	32.0	71	18.2	17.2	2.0	—	1.0
Freeze Dried... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Freeze Dried Strawberries	37.8	321	89.3	42.9	21.4	—	3.6

Apple Sauce Fruit Pouch, Apple Sauce vs Dried Pineapple Chunks

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Sauce ... Food 1 Food 1 • H E BUTT GROCERY COMPANY Apple Sauce Fruit Pouch, Apple Sauce	24.1	67	15.6	11.1	2.2	—	—
Dried Pineap... Food 2 Food 2 • NOSHER'S CHOICE Dried Pineapple Chunks	66.0	375	85.0	77.5	2.5	—	—

Malatya Apricots vs Weis Organics, Organic Thompson Raisins

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Malatya Apri... Food 1 Food 1 • MARIANI PACKING COMPANY Malatya Apricots	49.8	300	72.5	42.5	10.0	—	2.5
Weis Organic... Food 2 Food 2 • WEIS MARKETS, INC. Weis Organics, Organic Thompson Raisins	39.5	525	57.5	42.5	5.0	30.0	7.5

Lightly Sweetened Coconut, Classic vs Sweetened Dried Mango Slices

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lightly Swee... Food 1 Food 1 • NUTIVA, INC. Lightly Sweetened Coconut, Classic	13.4	429	57.1	21.4	7.1	21.4	7.1
Sweetened Dr... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Sweetened Dried Mango Slices	66.0	350	85.0	67.5	2.5	—	—

Roundy's, Applesauce, Strawberry vs Dried Apricots + Almonds Tapas

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Ap... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Applesauce, Strawberry	46.1	71	17.9	15.7	1.4	—	—
Dried Aprico... Food 2 Food 2 • GREAT LAKES INTERNATIONAL TRADING, INC. Dried Apricots + Almonds Tapas	41.3	278	60.0	47.5	7.5	5.0	5.0

Dates vs Sweetened Dried Diced Mango, Sweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dates Food 1 Food 1 • FERRIS COFFEE & NUT CO. Dates	42.0	267	76.7	63.3	6.7	—	—
Sweetened Dr... Food 2 Food 2 • EILLIEN'S CANDIES INC. Sweetened Dried Diced Mango, Sweetened	66.0	350	85.0	67.5	2.5	—	—

Santa Cruz Organic, Apple Sauce vs Organic Dried Cranberries

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Santa Cruz O... Food 1 Food 1 • SANTA CRUZ NATURAL Santa Cruz Organic, Apple Sauce	26.0	44	12.4	9.7	0.9	—	—
Organic Drie... Food 2 Food 2 • LUNDS INC Organic Dried Cranberries	47.9	333	86.7	73.3	6.7	1.7	—

Mango Seco vs Great Granny Organic Crunchy Apple Chips, Great Granny

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Seco Food 1 Food 1 • GREAT LAKES INTERNATIONAL TRADING, INC. Mango Seco	66.0	350	85.0	67.5	2.5	—	—
Great Granny... Food 2 Food 2 • BARE FOODS CO. Great Granny Organic Crunchy Apple Chips, Great Granny	44.0	321	92.9	75.0	14.3	—	—

Parade, Raspberry Applesauce vs Moringa + Wheatgrass Organic Supergreens Protein Smoothie, Moringa + Wheatgrass

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parade, Rasp... Food 1 Food 1 • THE FEDERATED GROUP, INC. Parade, Raspberry Applesauce	41.9	88	20.4	15.9	1.8	—	—
Moringa + Wh... Food 2 Food 2 • ESSENTIAL LIVING FOODS Moringa + Wheatgrass Organic Supergreens Protein Smoothie, Moringa + Wheatgrass	12.6	364	40.9	4.6	9.1	6.8	45.5

Gold Emblem, Abound, Fruit Twists, Strawberry & Banana, Strawberry & Banana vs Pears Halves

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Emblem,... Food 1 Food 1 • CVS PHARMACY, INC. Gold Emblem, Abound, Fruit Twists, Strawberry & Banana, Strawberry & Banana	26.0	333	77.8	50.0	5.6	—	—
Pears Halves Food 2 Food 2 • NORDIC TOOLING COMPANY Pears Halves	33.8	321	71.4	50.0	10.7	—	3.6

Hickory Bbq Crispy Thin Banana Chips, Hickory Bbq vs Happymama Organics, Prenatal Nourishing Fruit + Veggie Blend Pouches, Apple + Kale +Kiwi With Soothing Ginger, Apple + Kale +Kiwi With Soothing Ginger

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hickory Bbq ... Food 1 Food 1 • MASTER HOME PRODUCTS LTD. INC Hickory Bbq Crispy Thin Banana Chips, Hickory Bbq	28.2	571	57.1	3.6	3.6	35.7	3.6
Happymama Or... Food 2 Food 2 • NURTURE, INC. Happymama Organics, Prenatal Nourishing Fruit + Veggie Blend Pouches, Apple + Kale +Kiwi With Soothing Ginger, Apple + Kale +Kiwi With Soothing Ginger	29.9	71	15.0	11.5	1.8	—	—

The Big Chipotle A Smoky, Sweet, Tangy Bbq Blend With A Kick Coconut Chips, The Big Chipotle vs Melissa's, Coconut Heart

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Big Chip... Food 1 Food 1 • MAIN STREAM ANGLING The Big Chipotle A Smoky, Sweet, Tangy Bbq Blend With A Kick Coconut Chips, The Big Chipotle	2.7	600	27.5	10.0	20.0	55.0	15.0
Melissa's, C... Food 2 Food 2 • WORLD VARIETY PRODUCE, INC. Melissa's, Coconut Heart	5.8	228	8.8	3.5	3.5	24.6	—

Lime Slices vs Dried Unsulfured Apricots

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lime Slices Food 1 Food 1 • KID VIDS EDUCATIONAL ENTERTAINMENT Lime Slices	44.0	311	89.3	71.4	10.7	—	—
Dried Unsulf... Food 2 Food 2 • TRADER JOE'S Dried Unsulfured Apricots	45.8	275	62.5	42.5	5.0	—	2.5

Unsweetened Strawberry Applesauce, Unsweetened Strawberry vs Dried Banana Chips

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Unsweetened Strawberry Applesauce, Unsweetened Strawberry	22.0	56	14.4	10.0	2.2	—	—
Dried Banana... Food 2 Food 2 • STATER BROS. MARKETS INC. Dried Banana Chips	32.2	533	63.3	20.0	6.7	30.0	3.3

Fuji Apples Freeze Dried Sliced Fruit Crisps, Fuji Apples vs Cherry Licorice, Cherry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fuji Apples ... Food 1 Food 1 • BROTHERS INTERNATIONAL FOOD CORPORATION Fuji Apples Freeze Dried Sliced Fruit Crisps, Fuji Apples	18.0	400	100.0	80.0	10.0	—	—
Cherry Licor... Food 2 Food 2 • ANYA'S LICORICE, INC. Cherry Licorice, Cherry	45.7	281	71.9	50.0	—	—	3.1

Miravalle, Mango With Chili vs Dried Fruit Medley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Miravalle, M... Food 1 Food 1 • JOSE MARTINEZ MFG. Miravalle, Mango With Chili	63.8	375	82.5	52.5	2.5	2.5	—
Dried Fruit ... Food 2 Food 2 • ALDI INC. Dried Fruit Medley	54.8	400	75.0	57.5	5.0	11.3	2.5

Organic Turkish Figs vs Organic Apple Rings

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Turk... Food 1 Food 1 • AURORA PRODUCTS Organic Turkish Figs	43.8	300	70.0	55.0	15.0	—	2.5
Organic Appl... Food 2 Food 2 • BIG Y FOODS, INC. Organic Apple Rings	0.0	350	0.1	47.5	10.0	—	—

Wholesome Snacks Comparisons For Diabetics