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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Mango Slices vs Whole Dried Strawberries

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Slices Food 1 Food 1 • PREMIUM NUT & DRIED FRUIT CO. Mango Slices	76.0	409	90.9	72.7	4.5	—	—
Whole Dried ... Food 2 Food 2 • ROYAL RIDGE FRUIT AND COLD STORAGE, LLC Whole Dried Strawberries	63.8	325	82.5	70.0	2.5	—	1.3

Fruit Crisps Freeze Dried Sliced Asian Pear vs Dried Mangos

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit Crisps... Food 1 Food 1 • BROTHERS INTERNATIONAL FOOD CORPORATION Fruit Crisps Freeze Dried Sliced Asian Pear	16.0	400	90.0	70.0	10.0	—	—
Dried Mangos Food 2 Food 2 • WAL-MART STORES, INC. Dried Mangos	63.7	350	85.0	65.0	5.0	—	2.5

Materne, Gogo Squeez, Fast Fruit Squeezable Pouches, Apple, Mango, Pineapple, Banana, Apple, Mango, Pineapple, Banana vs Dried Blueberries

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Materne, Gog... Food 1 Food 1 • CIMA TECHNOLOGY, INC. Materne, Gogo Squeez, Fast Fruit Squeezable Pouches, Apple, Mango, Pineapple, Banana, Apple, Mango, Pineapple, Banana	35.9	67	16.7	14.2	1.7	—	0.8
Dried Bluebe... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Dried Blueberries	47.7	344	81.3	65.6	6.2	—	3.1

Unsweetened Dried Mango Strips, Unsweetened vs Sweetened Sun Apricots, Sweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • TARGET STORES Unsweetened Dried Mango Strips, Unsweetened	53.5	325	72.5	52.5	5.0	—	5.0
Sweetened Su... Food 2 Food 2 • LEHI VALLEY TRADING COMPANY, INC. Sweetened Sun Apricots, Sweetened	47.8	233	62.8	53.5	7.0	—	2.3

Freeze Dried Banana Slices vs Tropical Fruit Strips

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freeze Dried... Food 1 Food 1 • TRANSNATIONAL FOODS, INC. Freeze Dried Banana Slices	35.2	400	90.0	15.0	1.2	—	5.0
Tropical Fru... Food 2 Food 2 • THE KELLOGG COMPANY Tropical Fruit Strips	20.0	321	78.6	71.4	7.1	—	—

Apricots vs Organic Dried Figs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apricots Food 1 Food 1 • SUNRISE NATURAL FOODS Apricots	31.8	239	64.3	53.6	7.1	—	3.6
Organic Drie... Food 2 Food 2 • AMERICAN NUTS Organic Dried Figs	100.0	250	65.0	50.0	12.5	2.0	3.0

Sun Dried California Raisins vs 365 Everyday Value, Granny Smith Apple Slices

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sun Dried Ca... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Sun Dried California Raisins	19.7	286	78.6	57.1	7.1	—	7.1
365 Everyday... Food 2 Food 2 • WHOLE FOODS MARKET, INC. 365 Everyday Value, Granny Smith Apple Slices	42.0	393	92.9	64.3	17.9	—	—

Dried Coconut vs Sweetened Dried Pineapple Chunks, Sweetened Dried

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dried Coconut Food 1 Food 1 • TROPICAL VALLEY FOODS SA Dried Coconut	5.3	650	25.0	7.5	17.5	65.0	7.5
Sweetened Dr... Food 2 Food 2 • COBORN'S INCORPORATED Sweetened Dried Pineapple Chunks, Sweetened Dried	72.0	375	92.5	77.5	2.5	—	—

Fruit Sauce, Apple vs Organic, Sweetened Apple Sauce, Sweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit Sauce,... Food 1 Food 1 • BOWMAN ANDROS PRODUCTS, LLC Fruit Sauce, Apple	18.0	44	11.0	8.8	1.1	—	—
Organic, Swe... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Organic, Sweetened Apple Sauce, Sweetened	42.0	71	18.3	14.3	1.6	—	—

Lemon Fruit Flavored Golden Raisins, Lemon vs Organic Pineapple

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Fruit ... Food 1 Food 1 • SUNSHINE RAISIN CORPORATION Lemon Fruit Flavored Golden Raisins, Lemon	39.7	321	75.0	60.7	3.6	—	3.6
Organic Pine... Food 2 Food 2 • BRANDSTORM INC, Organic Pineapple	73.6	395	88.4	76.7	2.3	1.2	2.3

Sweetened Dried Cherries, Sweetened vs Nature's All Foods, Freeze Dried Mangos, Dark Chocolate, Dark Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Dr... Food 1 Food 1 • JO-LEE FOOD PRODUCTS, INC. Sweetened Dried Cherries, Sweetened	61.7	325	80.0	57.5	2.5	—	2.5
Nature's All... Food 2 Food 2 • BRANDSTORM INC, Nature's All Foods, Freeze Dried Mangos, Dark Chocolate, Dark Chocolate	24.8	500	70.0	50.0	5.0	25.0	5.0

Dried Mango vs Toasted Coconut Chips, Premium Snack

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dried Mango Food 1 Food 1 • BE Dried Mango	68.0	350	87.5	77.5	2.5	—	—
Toasted Coco... Food 2 Food 2 • WAIOLA LIFE LLC Toasted Coconut Chips, Premium Snack	13.0	600	50.0	25.0	15.0	40.0	5.0

Organic Mashups Apple Sauce vs Sensible Foods, Oasis Blend Crunch Dried Fruit, Peach, Mango & Banana, Peach, Mango & Banana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mash... Food 1 Food 1 • CAMPBELL SOUP COMPANY Organic Mashups Apple Sauce	20.1	56	14.4	10.0	3.3	—	—
Sensible Foo... Food 2 Food 2 • SENSIBLE FOODS LLC Sensible Foods, Oasis Blend Crunch Dried Fruit, Peach, Mango & Banana, Peach, Mango & Banana	26.0	438	87.5	87.5	6.2	—	—

Salted Kettle Cooked Plantain Chips, Salted vs Coconut Chips, Dark Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salted Kettl... Food 1 Food 1 • BARBERI INTERNATIONAL INC. Salted Kettle Cooked Plantain Chips, Salted	28.4	571	64.3	3.6	10.7	32.1	3.6
Coconut Chip... Food 2 Food 2 • MAUI & SONS Coconut Chips, Dark Chocolate	16.9	550	55.0	40.0	10.0	35.0	5.0

No Sugar Added 100% Freeze Dried Strawberry Crispy Fruit, Strawberry vs Apple Sweet Potato Blueberry Fruit & Vegetable Puree Pouches, Apple Sweet Potato Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
No Sugar Add... Food 1 Food 1 • CRISPY GREEN INC. No Sugar Added 100% Freeze Dried Strawberry Crispy Fruit, Strawberry	15.7	417	83.3	58.3	16.7	—	8.3
Apple Sweet ... Food 2 Food 2 • TARGET STORES Apple Sweet Potato Blueberry Fruit & Vegetable Puree Pouches, Apple Sweet Potato Blueberry	22.0	56	13.3	8.9	1.1	—	—

Mariani, Premium Island Fruits vs Whole Dried Strawberries

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mariani, Pre... Food 1 Food 1 • MARIANI PACKING COMPANY Mariani, Premium Island Fruits	66.0	350	85.0	75.0	2.5	—	—
Whole Dried ... Food 2 Food 2 • ROYAL RIDGE FRUIT AND COLD STORAGE, LLC Whole Dried Strawberries	63.8	325	82.5	70.0	2.5	—	1.3

Organic Coconut vs Prunes, Pitted Dried Plums

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Coconut Food 1 Food 1 • WHOLE FOODS MARKET Organic Coconut	1.8	688	25.0	6.3	18.8	62.5	6.3
Prunes, Pitt... Food 2 Food 2 • WALGREENS CO. Prunes, Pitted Dried Plums	45.8	250	65.0	37.5	7.5	—	2.5

Jamba, Organic Fruit Shreds, Raspberry Blueberry, Raspberry Blueberry vs Fruit & Veggie Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jamba, Organ... Food 1 Food 1 • REDHAWK FOOD GROUP, INC. Jamba, Organic Fruit Shreds, Raspberry Blueberry, Raspberry Blueberry	44.0	321	82.1	64.3	3.6	—	—
Fruit & Vegg... Food 2 Food 2 • NURTURE, INC. Fruit & Veggie Blend	25.8	71	14.2	9.7	2.7	0.4	2.7

Unsweetened Applesauce, Granny Smith vs Freeze Dried Strawberry Slices

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • MOTT'S LLP Unsweetened Applesauce, Granny Smith	18.0	44	11.1	8.9	1.1	—	—
Freeze Dried... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Freeze Dried Strawberry Slices	51.4	382	88.2	55.9	11.8	—	5.9

Freeze Dried Mangoes vs Coconut & Almond Date Rolls, Coconut & Almond

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freeze Dried... Food 1 Food 1 • THE KROGER CO. Freeze Dried Mangoes	43.6	357	89.3	82.1	10.7	1.8	3.6
Coconut & Al... Food 2 Food 2 • FRESH GOURMET COMPANY Coconut & Almond Date Rolls, Coconut & Almond	99.9	358	70.4	61.7	7.4	8.6	3.7

Wholesome Snacks Comparisons For Diabetics