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

Unsulphured Papaya Spears vs Apple Cinnamon Sauce, Apple Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsulphured ... Food 1 Food 1 • D & C DISTRIBUTING CO., INC. Unsulphured Papaya Spears	68.0	350	87.5	72.5	2.5	—	—
Apple Cinnam... Food 2 Food 2 • INGENUITY FOODS, INC. Apple Cinnamon Sauce, Apple Cinnamon	22.0	50	13.3	12.2	1.1	0.6	—

Champion Dried Fruit, Dried Fruit Bites Mix, Apricots, Raisins, Apples, Peaches, Pears, Apricots, Raisins, Apples, Peaches, Pears vs California Flavored Nuts, Papaya W/Chile & Tamarindo

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Champion Dri... Food 1 Food 1 • SUNSHINE RAISIN CORPORATION Champion Dried Fruit, Dried Fruit Bites Mix, Apricots, Raisins, Apples, Peaches, Pears, Apricots, Raisins, Apples, Peaches, Pears	53.7	275	72.5	55.0	5.0	—	2.5
California F... Food 2 Food 2 • BEDWARE UNLIMITED INC. California Flavored Nuts, Papaya W/Chile & Tamarindo	28.0	167	41.7	36.1	2.8	—	—

Crunchy Pineapple Chips vs Nongshim, Banana Kick

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crunchy Pine... Food 1 Food 1 • ELM VIEW HOLDINGS, LLC Crunchy Pineapple Chips	43.7	393	89.3	78.6	10.7	—	3.6
Nongshim, Ba... Food 2 Food 2 • NONG SHIM CO., LTD. Nongshim, Banana Kick	74.6	422	86.7	42.2	2.2	6.7	4.4

California Sun Dried Raisins vs Apple + Raspberry Fruit Bars, Apple + Raspberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
California S... Food 1 Food 1 • SUN-MAID GROWERS OF CALIFORNIA California Sun Dried Raisins	20.0	321	78.6	64.3	7.1	—	—
Apple + Rasp... Food 2 Food 2 • LAS TRES ROSAS DAIRY PRODUCTS, INC. Apple + Raspberry Fruit Bars, Apple + Raspberry	39.7	333	76.7	50.0	10.0	—	3.3

Strawberry & Banana Lowfat Yogurt, Strawberry & Banana vs Crescent, Midget Black Raisins

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry &... Food 1 Food 1 • THE ICELANDIC MILK AND SKYR CORPORATION Strawberry & Banana Lowfat Yogurt, Strawberry & Banana	13.8	61	7.1	6.1	—	2.0	5.1
Crescent, Mi... Food 2 Food 2 • CRESCENT SPECIALTY FOOD INC. Crescent, Midget Black Raisins	13.9	291	8.1	16.3	—	—	4.7

Golden Berries vs Unsulfured Dried Mango Slices

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Berries Food 1 Food 1 • FOODS ALIVE INC. Golden Berries	21.7	286	60.7	32.1	21.4	—	7.1
Unsulfured D... Food 2 Food 2 • BERGIN NUT COMPANY, INC. Unsulfured Dried Mango Slices	66.0	350	85.0	67.5	2.5	—	—

Organic Montmorency Cherries vs Fruit Medley Fruit Snacks, Fruit Medley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mont... Food 1 Food 1 • ROYAL RIDGE FRUIT AND COLD STORAGE, LLC Organic Montmorency Cherries	61.9	325	77.5	75.0	—	—	1.3
Fruit Medley... Food 2 Food 2 • THE PROMOTION IN MOTION COMPANIES, INC. Fruit Medley Fruit Snacks, Fruit Medley	36.0	308	79.3	52.9	—	—	—

Horizon, Fruit Crunchers, Apple, Apple vs Welch's, Dried Honey Crisp Apples

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Horizon, Fru... Food 1 Food 1 • DANONE US, LLC Horizon, Fruit Crunchers, Apple, Apple	24.0	400	93.3	80.0	13.3	—	—
Welch's, Dri... Food 2 Food 2 • HEALTHY FOOD BRANDS LLC Welch's, Dried Honey Crisp Apples	52.0	300	72.5	75.0	7.5	—	—

Strawberries, Bananas, Apples & Blueberries Freeze Dried Mixed Fruit, Strawberries, Bananas, Apples & Blueberries vs Peeled Snacks, Apple Clusters, Original, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberries... Food 1 Food 1 • THE KROGER CO. Strawberries, Bananas, Apples & Blueberries Freeze Dried Mixed Fruit, Strawberries, Bananas, Apples & Blueberries	41.6	357	89.3	57.1	14.3	1.8	3.6
Peeled Snack... Food 2 Food 2 • PEELED INC Peeled Snacks, Apple Clusters, Original, Original	24.0	400	93.3	66.7	13.3	—	—

Organic Currants vs Kiwi Slices

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Curr... Food 1 Food 1 • WHOLE FOODS MARKET Organic Currants	53.5	275	75.0	67.5	7.5	—	5.0
Kiwi Slices Food 2 Food 2 • LEHI VALLEY TRADING COMPANY, INC. Kiwi Slices	82.0	378	91.1	66.7	—	—	—

Dried Mission Figs vs Wedge With Almonds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dried Missio... Food 1 Food 1 • INTERNATIONAL FOODSOURCE Dried Mission Figs	41.8	220	52.0	40.0	10.0	—	2.0
Wedge With A... Food 2 Food 2 • QUESOS NAVALMORAL S.A. Wedge With Almonds	29.2	355	61.3	32.3	12.9	9.7	6.5

Apple Blueberry Cold Pressed Organic Applesauce, Apple Blueberry vs Torn & Glasser, Very Berry Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Bluebe... Food 1 Food 1 • ONCE UPON A FARM, LLC Apple Blueberry Cold Pressed Organic Applesauce, Apple Blueberry	20.0	49	13.2	9.9	2.2	—	—
Torn & Glass... Food 2 Food 2 • TORN & GLASSER INC Torn & Glasser, Very Berry Blend	59.9	350	80.0	60.0	5.0	1.3	—

Apple Orchard Blend All Natural Blended Fruits, Apple Orchard Blend vs Strawberry Sliced Freeze Dried Fruit

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Orchar... Food 1 Food 1 • OUHLALA GOURMET CORP Apple Orchard Blend All Natural Blended Fruits, Apple Orchard Blend	22.0	50	13.3	8.9	1.1	—	—
Strawberry S... Food 2 Food 2 • TARGET STORES Strawberry Sliced Freeze Dried Fruit	37.4	393	85.7	50.0	17.9	—	7.1

Apple Berry Fruit Puree Pouches, Apple Berry vs Dried Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Berry ... Food 1 Food 1 • TARGET STORES Apple Berry Fruit Puree Pouches, Apple Berry	22.0	50	12.2	11.1	—	—	—
Dried Mango Food 2 Food 2 • FOREVER GREEN FOOD INC. Dried Mango	65.8	320	77.8	55.6	4.4	—	2.2

Turkish Sun Dried Apricots, Turkish vs Sweetened Driedcranberries

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkish Sun ... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Turkish Sun Dried Apricots, Turkish	43.8	250	62.5	52.5	7.5	—	2.5
Sweetened Dr... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Sweetened Driedcranberries	62.0	350	82.5	70.0	5.0	—	—

Unsweetened Apple Sauce Pouches vs Sweetened Dried Pineapple Chunks, Sweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Unsweetened Apple Sauce Pouches	22.0	50	13.3	8.9	1.1	—	—
Sweetened Dr... Food 2 Food 2 • WAYMOUTH FARMS, INC. Sweetened Dried Pineapple Chunks, Sweetened	72.0	375	92.5	77.5	2.5	—	—

Simply Bananas vs Pcc, Extra Large Prunes, Brooks Variety

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Simply Bananas Food 1 Food 1 • BANANA VITAL LLC Simply Bananas	37.7	300	70.0	56.7	6.7	—	3.3
Pcc, Extra L... Food 2 Food 2 • STEVE ROSS ENTERPRISES Pcc, Extra Large Prunes, Brooks Variety	61.8	263	61.4	31.6	7.0	—	1.8

Apple Sauce, Cinnamon vs Fruit Veggie & Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Sauce,... Food 1 Food 1 • CLOVER VALLEY Apple Sauce, Cinnamon	38.0	71	17.7	16.8	0.9	—	—
Fruit Veggie... Food 2 Food 2 • NURTURE, INC. Fruit Veggie & Blend	23.8	71	13.3	8.9	2.7	0.4	2.7

The Original Sweetened Dried Cranberries, Original vs Nature's Eats, Dried Pitted Prunes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Original... Food 1 Food 1 • OCEAN SPRAY CRANBERRIES, INC. The Original Sweetened Dried Cranberries, Original	60.0	325	82.5	72.5	7.5	—	—
Nature's Eat... Food 2 Food 2 • TEXAS STAR NUT & FOOD COMPANY, INC. Nature's Eats, Dried Pitted Prunes	33.8	286	67.9	57.1	7.1	—	3.6

Ripe Plantain Strips, Ripe vs Baobab Fruit Bites, Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ripe Plantai... Food 1 Food 1 • CHIP CHOICE Ripe Plantain Strips, Ripe	42.7	453	73.3	6.7	—	20.0	—
Baobab Fruit... Food 2 Food 2 • VISUAL LANDSCAPE IMAGING, INC. Baobab Fruit Bites, Mango	64.0	335	85.0	57.5	5.0	—	—

Wholesome Snacks Comparisons For Diabetics