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.

Badlow

White Mulberry vs Dried Plantain Chips

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Mulberry Food 1 Food 1 • FOODS ALIVE INC. White Mulberry	35.2	321	78.6	46.4	14.3	—	10.7
Dried Planta... Food 2 Food 2 • GIANT EAGLE, INC. Dried Plantain Chips	45.8	475	60.0	—	—	27.5	2.5

Seedless Golden Raisins vs Mango Chips, Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seedless Gol... Food 1 Food 1 • NASH FINCH COMPANY Seedless Golden Raisins	59.7	300	80.0	60.0	5.0	—	2.5
Mango Chips,... Food 2 Food 2 • GOYA FOODS, INC. Mango Chips, Mango	48.0	357	92.9	46.4	7.1	—	—

Plantain Tostones Thick And Crunchy Plantain Chips, Plantain Tostones vs Organic Pear Puree With Oat Fiber & Seeds + A Squeeze Of Lemon, Pear, Lemon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plantain Tos... Food 1 Food 1 • HOLE IN TWO PRODUCTS Plantain Tostones Thick And Crunchy Plantain Chips, Plantain Tostones	32.3	536	64.3	42.9	3.6	28.6	3.6
Organic Pear... Food 2 Food 2 • JOHNSON'S SURPLUS LLC Organic Pear Puree With Oat Fiber & Seeds + A Squeeze Of Lemon, Pear, Lemon	24.0	71	16.2	8.1	4.0	0.5	1.0

El Charro, Coconut Candy vs Organic Apple Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
El Charro, C... Food 1 Food 1 • EL CHARRO, INC. El Charro, Coconut Candy	29.6	400	64.0	52.0	3.0	15.2	3.0
Organic Appl... Food 2 Food 2 • APPLESEED ORCHARDS Organic Apple Sauce	26.1	49	12.3	9.0	1.6	—	—

Apple Sauce, Mixed Berry vs Original Coconut Bites With Cbd, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Sauce,... Food 1 Food 1 • TREE TOP INC. Apple Sauce, Mixed Berry	20.0	50	12.2	10.0	1.1	—	—
Original Coc... Food 2 Food 2 • MOJIS, INC. Original Coconut Bites With Cbd, Original	26.3	560	56.0	36.0	—	36.0	4.0

Premium Dried Tart Montmorency Cherries vs No Sugar Added Simply Dried Apricots

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Drie... Food 1 Food 1 • CHERRY CENTRAL COOPERATIVE, INC. Premium Dried Tart Montmorency Cherries	69.7	341	84.1	61.4	4.5	—	2.3
No Sugar Add... Food 2 Food 2 • MARIANI PACKING COMPANY No Sugar Added Simply Dried Apricots	45.8	275	65.0	37.5	7.5	—	2.5

Premium Toasted Black Edamame, White Chocolate Matcha vs Organic Unsweetened Apple Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Toas... Food 1 Food 1 • GREENWAVE FOODS, LLC Premium Toasted Black Edamame, White Chocolate Matcha	16.5	500	39.3	32.1	7.1	28.6	21.4
Organic Unsw... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Organic Unsweetened Apple Sauce	19.9	44	10.6	7.1	1.8	—	—

Produce, Dried Cranberries vs Apple, Carrot & Pumpkin Organic Fruit & Vegetable Puree, Apple, Carrot & Pumpkin

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Produce, Dri... Food 1 Food 1 • BAY VALLEY FOODS, LLC Produce, Dried Cranberries	62.0	325	82.5	67.5	5.0	—	—
Apple, Carro... Food 2 Food 2 • RENNAN J INC Apple, Carrot & Pumpkin Organic Fruit & Vegetable Puree, Apple, Carrot & Pumpkin	26.0	56	12.0	8.0	1.6	—	0.8

All Strawberry Crispy Fruit, All Strawberry vs Medjool Organic Dates, Medjool

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Strawber... Food 1 Food 1 • CRISPY GREEN INC. All Strawberry Crispy Fruit, All Strawberry	13.7	389	88.9	55.6	11.1	—	11.1
Medjool Orga... Food 2 Food 2 • SAGSVEEN & SAGSVEEN FOOD BROKERS LTD. Medjool Organic Dates, Medjool	100.0	300	77.5	72.5	7.5	—	2.5

Medjool Dates, Medjool vs Welch's, Freeze Dried Grapes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Medjool Date... Food 1 Food 1 • BARD VALLEY MEDJOOL DATE GROWERS ASSOCIATION Medjool Dates, Medjool	57.8	304	71.7	65.2	8.7	—	2.2
Welch's, Fre... Food 2 Food 2 • HEALTHY FOOD BRANDS LLC Welch's, Freeze Dried Grapes	62.0	353	94.1	82.4	2.9	—	—

Freeze Dried Apple Slices vs Ginger Slices

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freeze Dri... Food 1 Food 1 • THE NUTMEG SPICE CO. LTD. Freeze Dried Apple Slices	42.0	364	89.3	67.9	14.3	—	—
Ginger Slices Food 2 Food 2 • TOPS MARKETS, LLC Ginger Slices	74.0	375	92.5	82.5	—	—	—

Tropical Fruit Banana, Mango, Pineapple Freeze Dried Fruit, Tropical Fruit vs Sweetened Dried Cantaloupe, Sweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tropical Fru... Food 1 Food 1 • AHOLD USA, INC. Tropical Fruit Banana, Mango, Pineapple Freeze Dried Fruit, Tropical Fruit	45.7	357	89.3	17.9	7.1	—	3.6
Sweetened Dr... Food 2 Food 2 • TARGET STORES Sweetened Dried Cantaloupe, Sweetened	70.0	350	87.5	77.5	—	—	—

Long Sliced Natural Banana vs Strawberry Crisps, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Sliced ... Food 1 Food 1 • KID VIDS EDUCATIONAL ENTERTAINMENT Long Sliced Natural Banana	42.9	336	78.6	57.1	1.8	1.1	—
Strawberry C... Food 2 Food 2 • CVS PHARMACY, INC. Strawberry Crisps, Strawberry	9.7	400	80.0	53.3	13.3	—	13.3

Organic Pear Puree With Oat Fiber & Seeds + A Squeeze Of Lemon, Pear, Lemon vs Unsweetened Unsulfured Dried Bing Cherries

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Pear... Food 1 Food 1 • JOHNSON'S SURPLUS LLC Organic Pear Puree With Oat Fiber & Seeds + A Squeeze Of Lemon, Pear, Lemon	24.0	71	16.2	8.1	4.0	0.5	1.0
Unsweetened ... Food 2 Food 2 • TRADER JOE'S Unsweetened Unsulfured Dried Bing Cherries	45.5	275	65.0	47.5	7.5	—	5.0

Banana Chips Snacks vs Strawberry Flavored Fruit Strip, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Chips... Food 1 Food 1 • BRUNO'S SUPERMARKETS, INC. Banana Chips Snacks	30.2	533	60.0	36.7	6.7	33.3	3.3
Strawberry F... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Strawberry Flavored Fruit Strip, Strawberry	24.0	333	77.8	50.0	11.1	—	—

Applesauce, Unsweetened vs Apple Sauce, Peach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Applesauce, ... Food 1 Food 1 • GIANT EAGLE, INC. Applesauce, Unsweetened	23.9	40	12.4	10.6	1.8	—	—
Apple Sauce,... Food 2 Food 2 • HY-VEE, INC. Apple Sauce, Peach	40.0	80	18.6	15.9	0.9	—	—

Weis, Dried Kiwi Slices vs Organic Apple Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Weis, Dried ... Food 1 Food 1 • WEIS MARKETS, INC. Weis, Dried Kiwi Slices	56.0	275	70.0	50.0	—	—	—
Organic Appl... Food 2 Food 2 • THOMAS LE PRINCE Organic Apple Sauce	19.6	43	11.0	10.0	1.2	—	1.0

Banana, Apple, Blueberry & Yogurt Puree Snack, Banana, Apple, Blueberry & Yogurt vs Dried Cranberries Apple Juice Sweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana, Appl... Food 1 Food 1 • MEIJER, INC. Banana, Apple, Blueberry & Yogurt Puree Snack, Banana, Apple, Blueberry & Yogurt	29.8	71	15.0	12.4	1.8	0.9	0.9
Dried Cranbe... Food 2 Food 2 • INTERNATIONAL HARVEST, INC. Dried Cranberries Apple Juice Sweetened	42.0	307	82.1	64.3	7.1	—	—

Mojave Gold, Seedless Raisin Clusters vs Watermelon Seedless Bite Sized Pieces, Watermelon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mojave Gold,... Food 1 Food 1 • MOJAVE GOLD LLC Mojave Gold, Seedless Raisin Clusters	100.0	316	77.0	72.0	6.0	1.0	3.0
Watermelon S... Food 2 Food 2 • TWELVE GRAPES OF CALIFORNIA INC. Watermelon Seedless Bite Sized Pieces, Watermelon	20.0	30	7.9	6.4	0.7	—	0.7

From The Field, 100% Natural Raisins vs Roundy's, Applesauce, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
From The Fie... Food 1 Food 1 • WEIS MARKETS, INC. From The Field, 100% Natural Raisins	59.7	300	80.0	60.0	5.0	—	2.5
Roundy's, Ap... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Applesauce, Strawberry	46.1	71	17.9	15.7	1.4	—	—

Wholesome Snacks Comparisons For Diabetics