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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Banana Chips Pepper Masala vs Pitted Prunes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Chips... Food 1 Food 1 • HOUSE OF SPICES Banana Chips Pepper Masala	42.1	491	62.9	2.9	—	25.7	2.9
Pitted Prunes Food 2 Food 2 • RITE AID CORPORATION Pitted Prunes	100.0	250	65.0	37.5	7.5	—	2.5

Healthy Snack Apple Puree, Apple vs Flavor Infused Raisin, Sour Watermelon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Snac... Food 1 Food 1 • POUCHTEC INDUSTRIES, LLC Healthy Snack Apple Puree, Apple	28.0	67	16.7	13.3	1.1	—	—
Flavor Infus... Food 2 Food 2 • AMAZING FRUIT PRODUCTS-US Flavor Infused Raisin, Sour Watermelon	45.8	297	67.6	59.5	5.4	—	2.7

Dark Cocoa Sea Salt Coconut Crisps Skin On Fruit Snack, Dark Cocoa Sea Salt vs Goji Berries

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Cocoa S... Food 1 Food 1 • RIND SNACKS, LLC Dark Cocoa Sea Salt Coconut Crisps Skin On Fruit Snack, Dark Cocoa Sea Salt	16.7	575	47.5	15.0	25.0	40.0	7.5
Goji Berries Food 2 Food 2 • NAVITAS, LLC Goji Berries	35.0	357	75.0	46.4	10.7	—	14.3

Original Applesauce, Original vs Organic Applesauce With Berries, Berries

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original App... Food 1 Food 1 • LIDL Original Applesauce, Original	32.0	62	15.0	13.3	0.9	—	—
Organic Appl... Food 2 Food 2 • RALEY'S Organic Applesauce With Berries, Berries	22.0	56	14.4	10.0	2.2	—	—

Orange Peach Plant Based Fruit Jel, Orange Peach vs Unsweetened Mixed Berry Apple Sauce Pouches, Unsweetened Mixed Berry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Orange Peach... Food 1 Food 1 • ZELLEE ORGANIC LLC Orange Peach Plant Based Fruit Jel, Orange Peach	30.0	61	15.2	11.1	—	—	—
Unsweetened ... Food 2 Food 2 • THE KROGER CO. Unsweetened Mixed Berry Apple Sauce Pouches, Unsweetened Mixed Berry	18.0	44	11.1	7.8	1.1	—	—

Apricots vs Organic Apple Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apricots Food 1 Food 1 • BARNARD NUT COMPANY INC. Apricots	55.6	240	64.0	54.0	8.0	2.0	2.0
Organic Appl... Food 2 Food 2 • THOMAS LE PRINCE Organic Apple Sauce	19.6	43	11.0	10.0	1.2	—	1.0

Mediterranean Pitted Dried Apricots, Mediterranean vs Miravalle, Mango With Chili

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • SUN-MAID GROWERS OF CALIFORNIA Mediterranean Pitted Dried Apricots, Mediterranean	35.8	225	52.5	32.5	7.5	0.3	2.5
Miravalle, M... Food 2 Food 2 • JOSE MARTINEZ MFG. Miravalle, Mango With Chili	63.8	375	82.5	52.5	2.5	2.5	—

Matt's Munchies, The Premium Fruit Snack, Mango Ginger vs Banana Carrot Mango Orange Wheatgrass Turmeric Chia Blend Of Organic Fruits, Veggies & Micronutrients Baby Food, Banana Carrot Mango Orange Wheatgrass Turmeric Chia

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Matt's Munch... Food 1 Food 1 • GEORGIA PEACH PRODUCTS, INC. Matt's Munchies, The Premium Fruit Snack, Mango Ginger	43.7	321	82.1	50.0	3.6	—	3.6
Banana Carro... Food 2 Food 2 • NURTURE, INC. Banana Carrot Mango Orange Wheatgrass Turmeric Chia Blend Of Organic Fruits, Veggies & Micronutrients Baby Food, Banana Carrot Mango Orange Wheatgrass Turmeric Chia	39.9	83	19.2	14.2	2.5	0.8	0.8

Horchata Premium Fruit Bar vs Unsweetened Cinnamon Organic Applesauce, Unsweetened Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Horchata Pre... Food 1 Food 1 • TROPICALE FOODS, INC. Horchata Premium Fruit Bar	39.8	85	17.0	16.1	—	2.1	0.9
Unsweetened ... Food 2 Food 2 • MEIJER, INC. Unsweetened Cinnamon Organic Applesauce, Unsweetened Cinnamon	26.0	40	12.4	10.6	0.9	—	—

Organic Dried Mango vs Caramelized Figs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Drie... Food 1 Food 1 • TRADER JOE'S Organic Dried Mango	53.5	325	72.5	52.5	5.0	—	5.0
Caramelized ... Food 2 Food 2 • CAFE HON, INC. Caramelized Figs	28.0	300	75.0	75.0	5.0	—	—

Turkish Organic Figs, Turkish vs Spartan, California Raisins

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkish Orga... Food 1 Food 1 • AURORA PRODUCTS Turkish Organic Figs, Turkish	43.8	250	65.0	47.5	10.0	—	2.5
Spartan, Cal... Food 2 Food 2 • MCILHENNY COMPANY Spartan, California Raisins	59.7	300	80.0	60.0	5.0	—	2.5

Fruit & Veggie Purees & Juices, Peach Mango vs Organic Chopped Dates

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit & Vegg... Food 1 Food 1 • DEL MONTE FOODS INC. Fruit & Veggie Purees & Juices, Peach Mango	32.0	89	21.1	13.3	3.3	—	1.1
Organic Chop... Food 2 Food 2 • BAY VALLEY FOODS, LLC Organic Chopped Dates	53.6	325	77.5	62.5	10.0	1.3	2.5

Apple Freeze Dried Slices vs Gold Emblem, Abound, Fruit Snack Bars, Strawberry, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Freeze... Food 1 Food 1 • TRANSNATIONAL FOODS, INC. Apple Freeze Dried Slices	28.0	300	75.0	10.0	5.0	—	—
Gold Emblem,... Food 2 Food 2 • CVS PHARMACY, INC. Gold Emblem, Abound, Fruit Snack Bars, Strawberry, Strawberry	60.0	324	86.5	78.4	5.4	—	—

Deglet Noor Dates Organic Dried Ooh La Luscious Supersnacks, Deglet Noor Dates vs Omega 3 Dried Cranberries

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deglet Noor ... Food 1 Food 1 • MADE IN NATURE, INC. Deglet Noor Dates Organic Dried Ooh La Luscious Supersnacks, Deglet Noor Dates	53.7	275	75.0	62.5	7.5	—	2.5
Omega 3 Drie... Food 2 Food 2 • DECAS CRANBERRY SALES, INC. Omega 3 Dried Cranberries	63.5	350	85.0	70.0	5.0	5.0	—

Blueberry Just Fruit Bar, Blueberry vs Pineapple Rings

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Ju... Food 1 Food 1 • ZEGO, LLC Blueberry Just Fruit Bar, Blueberry	32.0	320	80.0	52.0	16.0	—	—
Pineapple Rings Food 2 Food 2 • FOOD CASTLE INC Pineapple Rings	35.7	293	67.9	50.0	3.6	—	3.6

Sea Salt Banana Chips, Sea Salt vs Dried Plums

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sea Salt Ban... Food 1 Food 1 • MASTER HOME PRODUCTS LTD. INC Sea Salt Banana Chips, Sea Salt	28.5	536	64.3	7.1	10.7	28.6	3.6
Dried Plums Food 2 Food 2 • COSTCO COMPANIES INC. Dried Plums	45.8	250	65.0	37.5	7.5	—	2.5

Vincent Family, Dried Cranberries With Unsweetened Apple Juice vs Plantain Tostones, Lime

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vincent Fami... Food 1 Food 1 • CALDO INTERNATIONAL INC. Vincent Family, Dried Cranberries With Unsweetened Apple Juice	57.9	338	77.5	57.5	5.0	1.3	—
Plantain Tos... Food 2 Food 2 • TROPICAL DEL CAMPO, INC. Plantain Tostones, Lime	30.6	504	67.0	—	10.6	24.7	3.5

Raisins vs California Pitted Dates, California

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raisins Food 1 Food 1 • MCILHENNY COMPANY Raisins	20.0	286	78.6	57.1	7.1	—	—
California P... Food 2 Food 2 • KEHE DISTRIBUTORS, LLC California Pitted Dates, California	53.7	275	75.0	62.5	7.5	—	2.5

Banana Chips vs The Big Chipotle A Smoky, Sweet, Tangy Bbq Blend With A Kick Coconut Chips, The Big Chipotle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Chips Food 1 Food 1 • GREENDAY Banana Chips	29.1	400	80.0	50.0	5.0	12.5	5.0
The Big Chip... Food 2 Food 2 • 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

America's Superfruit California Pitted Dried Plums Plu vs Ranch Organic Crunchy. Plantain Nuggets, Ranch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
America's Su... Food 1 Food 1 • MARIANI PACKING COMPANY America's Superfruit California Pitted Dried Plums Plu	43.8	275	62.5	42.5	7.5	—	2.5
Ranch Organi... Food 2 Food 2 • WHOLESOME VALLEY FOODS Ranch Organic Crunchy. Plantain Nuggets, Ranch	26.5	536	60.7	—	10.7	32.1	3.6

Wholesome Snacks Comparisons For Diabetics