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

Organic Applesauce, Organic Apple vs Happy Valley Farms, Dried Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Appl... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Organic Applesauce, Organic Apple	30.0	49	13.1	9.0	0.8	—	—
Happy Valley... Food 2 Food 2 • GREAT GIANT FOODS USA, INC. Happy Valley Farms, Dried Mango	71.7	381	88.1	71.4	2.4	—	2.4

Pineapple Chunks, Pineapple vs Fruit And Veggie Strips, Carrot Apple Ginger

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pineapple Ch... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Pineapple Chunks, Pineapple	72.0	375	92.5	77.5	2.5	—	—
Fruit And Ve... Food 2 Food 2 • THE NAKED EDGE, LLC Fruit And Veggie Strips, Carrot Apple Ginger	8.0	167	41.7	33.3	8.3	—	—

Golden California Figs vs Apple Strawberry Banana Fruit Puree Pouches, Apple Strawberry Banana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Calif... Food 1 Food 1 • UNITED WITH EARTH, CORP Golden California Figs	41.8	275	65.0	50.0	12.5	—	2.5
Apple Strawb... Food 2 Food 2 • TARGET STORES Apple Strawberry Banana Fruit Puree Pouches, Apple Strawberry Banana	24.1	67	15.6	8.9	2.2	—	—

Salted Plantain Chips, Salted vs Galil, Sun Dried Figs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salted Plant... Food 1 Food 1 • THE KROGER CO. Salted Plantain Chips, Salted	43.8	425	62.5	—	5.0	25.0	5.0
Galil, Sun D... Food 2 Food 2 • COLONEL LEE'S ENTERPRISES Galil, Sun Dried Figs	29.8	250	64.3	46.4	10.7	—	3.6

Pitted Prunes vs Virgin, Cocoroll Coconut Cookie Rolls, Orange

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pitted Prunes Food 1 Food 1 • RONA BARRETT LAVENDER COMPANY, LLC Pitted Prunes	55.6	280	64.0	36.0	8.0	—	4.0
Virgin, Coco... Food 2 Food 2 • VIRGIN F & B CO., LTD. Virgin, Cocoroll Coconut Cookie Rolls, Orange	40.3	500	70.0	26.7	—	23.3	3.3

Natural Pineapple Rings vs Organic Wild Apricots

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Pine... Food 1 Food 1 • INTERNATIONAL COMMODITY DISTRIBUTORS, INC. Natural Pineapple Rings	35.4	304	67.9	57.1	4.3	3.6	—
Organic Wild... Food 2 Food 2 • EQUAL EXCHANGE, INC. Organic Wild Apricots	41.8	250	60.0	35.0	7.5	—	2.5

Mango Slices vs Dried Apple Rings

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Slices Food 1 Food 1 • BALDUCCI ENTERPRISES INC. Mango Slices	72.0	349	86.1	67.4	2.3	—	—
Dried Apple ... Food 2 Food 2 • FERRIS COFFEE & NUT CO. Dried Apple Rings	36.0	233	66.7	56.7	6.7	—	—

Honey Cinnamon Apple Sauce, Honey Cinnamon vs Dried Apples

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Cinnam... Food 1 Food 1 • KNOUSE FOODS, INC/MUSSELMAN DV Honey Cinnamon Apple Sauce, Honey Cinnamon	41.9	80	20.4	17.7	1.8	—	—
Dried Apples Food 2 Food 2 • WAL-MART STORES, INC. Dried Apples	52.0	300	72.5	60.0	7.5	—	—

Fruit Crisps Freeze Dried Sliced Asian Pear vs Organic Coconut Chips

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	—	—
Organic Coco... Food 2 Food 2 • (S.M.G.) SHOALS MUSIC GROUP Organic Coconut Chips	5.3	667	23.3	6.7	13.3	66.7	6.7

Organic, Dried & Pitted Tart Cherries vs Applesauce With Mangos & Peaches

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Dri... Food 1 Food 1 • PENGUIN TRADING INC. Organic, Dried & Pitted Tart Cherries	21.8	250	57.1	39.3	17.9	—	3.6
Applesauce W... Food 2 Food 2 • APPLESNAX Applesauce With Mangos & Peaches	38.0	71	17.7	15.9	0.9	—	—

Organic Wild Apricots vs Original Good Crunch Banana Bites, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Wild... Food 1 Food 1 • EQUAL EXCHANGE, INC. Organic Wild Apricots	41.8	250	60.0	35.0	7.5	—	2.5
Original Goo... Food 2 Food 2 • DOLE PACKAGED FOODS, LLC Original Good Crunch Banana Bites, Original	43.7	393	89.3	71.4	10.7	—	3.6

Squeezable Fruit, Pear Cinnamon Flavored Fruit Puree, Pear Cinnamon vs Organic Dried Pineapple

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Squeezable F... Food 1 Food 1 • DEL MONTE FOODS INC. Squeezable Fruit, Pear Cinnamon Flavored Fruit Puree, Pear Cinnamon	24.0	97	22.6	14.5	3.2	—	—
Organic Drie... Food 2 Food 2 • NATURE'S INTENT LLC Organic Dried Pineapple	41.7	333	80.0	60.0	10.0	—	3.3

Pitted Prunes, Orange vs Natural Dried Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pitted Prune... Food 1 Food 1 • SUNSWEET GROWERS, INC. Pitted Prunes, Orange	45.8	250	65.0	37.5	7.5	—	2.5
Natural Drie... Food 2 Food 2 • KLEIN'S NATURALS Natural Dried Mango	34.0	214	64.3	25.0	3.6	—	—

Papaya Chunks, Papaya vs Chunky Apple Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Papaya Chunk... Food 1 Food 1 • CIBO VITA INC Papaya Chunks, Papaya	68.0	350	87.5	72.5	2.5	—	—
Chunky Apple... Food 2 Food 2 • NATIONAL FRUIT PRODUCT CO., INC. Chunky Apple Sauce	38.0	71	17.7	14.2	0.9	—	—

All Natural 100% Fruit Tropical Blend Crunch Dried Snacks vs La Fiesta, Salted Plums

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Natural ... Food 1 Food 1 • BLEND LLC All Natural 100% Fruit Tropical Blend Crunch Dried Snacks	14.0	389	88.9	55.6	11.1	—	—
La Fiesta, S... Food 2 Food 2 • LA FIESTA FOOD PRODUCTS INC. La Fiesta, Salted Plums	6.0	50	17.5	—	10.0	—	2.5

Fruit Mix vs Freeze Dried Edamame Veggie Snack

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit Mix Food 1 Food 1 • EILLIEN'S CANDIES INC. Fruit Mix	47.4	387	80.7	54.8	3.2	8.1	—
Freeze Dried... Food 2 Food 2 • GREENWAVE FOODS, LLC Freeze Dried Edamame Veggie Snack	7.1	450	35.0	5.0	15.0	20.0	40.0

Old Fashioned Apple Sauce vs Sweet & Crunchy Banana Chips, Sweet & Crunchy

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old Fashione... Food 1 Food 1 • TROYER DIST. CO. Old Fashioned Apple Sauce	44.1	74	19.7	14.8	1.6	—	—
Sweet & Crun... Food 2 Food 2 • WAYMOUTH FARMS, INC. Sweet & Crunchy Banana Chips, Sweet & Crunchy	34.3	500	66.7	23.3	6.7	26.7	3.3

Whole Foods Market, Diced Papaya vs Ziyad, All Natural Baking Dates

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Foods ... Food 1 Food 1 • ROCKY MOUNTAIN FOODS, INC. Whole Foods Market, Diced Papaya	49.7	300	67.5	57.5	5.0	3.8	—
Ziyad, All N... Food 2 Food 2 • ZB IMPORTING INC. Ziyad, All Natural Baking Dates	41.7	321	82.1	67.9	7.1	—	3.6

Organic Figs vs Apple Sauce, Tropical

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Figs Food 1 Food 1 • ATHENA Organic Figs	43.8	300	70.0	55.0	15.0	—	2.5
Apple Sauce,... Food 2 Food 2 • TREE TOP INC. Apple Sauce, Tropical	26.0	67	15.6	12.2	1.1	—	—

Dry Roasted Unsalted Pumpkin Seeds vs Whoa Mango Freeze Dried Mangos, Whoa Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Roasted ... Food 1 Food 1 • KLEIN'S NATURALS Dry Roasted Unsalted Pumpkin Seeds	26.2	464	53.6	—	3.6	17.9	17.9
Whoa Mango F... Food 2 Food 2 • SFDF, LLC Whoa Mango Freeze Dried Mangos, Whoa Mango	47.6	393	89.3	64.3	3.6	—	3.6

Wholesome Snacks Comparisons For Diabetics