What are Dips & Salsa food comparisons?

Dips & Salsa 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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Mild Cantina Style Salsa, Mild vs Sager Creek Vegetable Company, Hummus, Chipotle, Chipotle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild Cantina... Food 1 Food 1 • ALDI INC. Mild Cantina Style Salsa	30g	6.0	33	10.0	6.7	—	—	—
Sager Creek ... Food 2 Food 2 • MCCALL FARMS INC Sager Creek Vegetable Company, Hummus, Chipotle, Chipotle	28g	5.8	250	17.9	3.6	7.1	16.1	7.1

Traditional Organic Hummus Snack Cups, Traditional vs Salsa Habanera Tatemada, Hot

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • O ORGANICS Traditional Organic Hummus Snack Cups	57g	11.5	246	14.0	1.8	3.5	19.3	5.3
Salsa Habane... Food 2 Food 2 • DON PEDRO'S MEATS Salsa Habanera Tatemada, Hot	30g	2.0	27	6.7	3.3	3.3	—	—

Lilly's, Chocolate Hummus vs Cocktail Sauce, Cocktail

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lilly's, Cho... Food 1 Food 1 • OREGON HARVEST Lilly's, Chocolate Hummus	30g	15.5	267	33.3	13.3	6.7	13.3	6.7
Cocktail Sauce Food 2 Food 2 • BLOUNT SEAFOOD CORPORATION Cocktail Sauce	70g	33.9	114	24.3	21.4	—	—	1.4

Chunky Salsa, Mild vs Honey Chipotle Green Chile Salsa, Medium

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chunky Salsa... Food 1 Food 1 • CHICA DE GALLO, LLC Chunky Salsa, Mild	34g	3.0	24	5.9	2.9	1.5	—	—
Honey Chipot... Food 2 Food 2 • FLAGSHIP FOOD GROUP NORTH AMERICA LLC Honey Chipotle Green Chile Salsa, Medium	30g	7.9	50	13.3	6.7	—	—	3.3

Salsa Verde, Tomatillo & Hatch Green Chiles vs Tomatoes Onions Jalapenos Garlic Salsa, Tomatoes Onions

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salsa Verde,... Food 1 Food 1 • RICK'S SALSA LLC Salsa Verde, Tomatillo & Hatch Green Chiles	28g	4.0	36	7.1	3.6	—	—	—
Tomatoes Oni... Food 2 Food 2 • PACE FOODS, INC. Tomatoes Onions Jalapenos Garlic Salsa	30g	4.0	33	6.7	3.3	—	—	—

Creamy Ranch Greek Yogurt Dip, Creamy Ranch vs Smoky Chipotle Ranch Farm Stand Dip, Smoky Chipotle Ranch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Ranch... Food 1 Food 1 • LITEHOUSE INC. Creamy Ranch Greek Yogurt Dip	30g	3.9	200	6.7	3.3	—	16.7	6.7
Smoky Chipot... Food 2 Food 2 • DUKE SANDWICH PRODUCTIONS, INC. Smoky Chipotle Ranch Farm Stand Dip	30g	5.7	300	10.0	6.7	—	26.7	3.3

Mango Habanero Guacamole Blender, Mango Habanero vs Red Pepper Hummus, Red Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Habane... Food 1 Food 1 • FRESH PAK INC. Mango Habanero Guacamole Blender	30g	2.0	83	6.7	—	3.3	8.3	—
Red Pepper H... Food 2 Food 2 • COOL SPECIALTY FOODS LLC Red Pepper Hummus	28g	7.8	214	17.9	—	3.6	14.3	3.6

Hot Habanero Salsa, Hot Habanero vs Medium Black Bean & White Corn Premium Salsa, Medium Black Bean & White Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot Habanero... Food 1 Food 1 • WAL-MART STORES, INC. Hot Habanero Salsa	28g	3.5	18	7.1	3.6	0.9	—	—
Medium Black... Food 2 Food 2 • HARRIS-TEETER INC. Medium Black Bean & White Corn Premium Salsa	32g	8.0	78	15.6	9.4	3.1	—	3.1

Serrano Salsa, Serrano vs Cocktail Shrimp With Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Serrano Salsa Food 1 Food 1 • H E BUTT GROCERY COMPANY Serrano Salsa	29g	4.0	17	6.9	3.5	—	—	—
Cocktail Shr... Food 2 Food 2 • TRI-UNION FROZEN PRODUCTS, INC. Cocktail Shrimp With Sauce	28g	10.4	357	21.4	10.7	—	1.8	64.3

Cilantro Jalapeno Hummus, Cilantro Jalapeno vs Mariya's, Gourmet Medium Salsa, Roasted Green Chile, Roasted Green Chile

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cilantro Jal... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Cilantro Jalapeno Hummus	30g	7.7	200	20.0	3.3	6.7	13.3	6.7
Mariya's, Go... Food 2 Food 2 • FRESH SELECT, INC. Mariya's, Gourmet Medium Salsa, Roasted Green Chile, Roasted Green Chile	30g	4.0	33	6.7	6.7	—	—	—

French Onion With Bacon Dip vs Organic Pico De Gallo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Onion... Food 1 Food 1 • VENTURA FOODS, L.L.C. French Onion With Bacon Dip	30g	5.8	200	10.0	6.7	—	16.7	3.3
Organic Pico... Food 2 Food 2 • PACIFIC COAST FRUIT Organic Pico De Gallo	140g	10.1	21	5.0	2.9	1.4	—	0.7

Mariya's, Gourmet Salsa, Thick & Chunky, Thick & Chunky vs Thai Salsa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mariya's, Go... Food 1 Food 1 • FRESH SELECT, INC. Mariya's, Gourmet Salsa, Thick & Chunky, Thick & Chunky	30g	4.0	33	6.7	6.7	—	—	—
Thai Salsa Food 2 Food 2 • YAI'S THAI, LLC Thai Salsa	28g	6.0	54	10.7	3.6	—	—	—

Mariya's, Gourmet Salsa, Thick & Chunky, Thick & Chunky vs Dierbergs Kitchen, Salsa, Cranberry Peach Poblano, Cranberry Peach Poblano

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mariya's, Go... Food 1 Food 1 • FRESH SELECT, INC. Mariya's, Gourmet Salsa, Thick & Chunky, Thick & Chunky	30g	4.0	33	6.7	6.7	—	—	—
Dierbergs Ki... Food 2 Food 2 • DIERBERG'S MARKETS, INC. Dierbergs Kitchen, Salsa, Cranberry Peach Poblano, Cranberry Peach Poblano	28g	2.4	107	25.7	10.0	21.4	3.6	10.7

Persian Lime Premium Hummus, Persian Lime vs Salsa, Screamarita Tequila

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Persian Lime... Food 1 Food 1 • WHITE CAMEL FOODS GROUP, LLC Persian Lime Premium Hummus	30g	5.8	167	16.7	—	6.7	13.3	6.7
Salsa, Screa... Food 2 Food 2 • J AND J ETC. Salsa, Screamarita Tequila	28g	4.0	21	7.1	3.6	—	—	—

Mediterranean Herb Hummus, Mediterranean Herb vs French Onion Dip With Fresh Sour Cream, French Onion With Fresh Sour Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • SMITH'S FOOD & DRUG CENTERS INC. Mediterranean Herb Hummus	28g	5.7	250	14.3	3.6	3.6	21.4	7.1
French Onion... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. French Onion Dip With Fresh Sour Cream, French Onion With Fresh Sour Cream	28g	3.9	214	7.1	3.6	—	17.9	3.6

Peach Salsa vs Mild Mango Salsa, Mild Mango

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach Salsa Food 1 Food 1 • BROWNWOOD ACRES FOODS Peach Salsa	20g	10.0	85	25.0	25.0	—	—	—
Mild Mango S... Food 2 Food 2 • DILLMAN FARM INC. Mild Mango Salsa	20g	6.0	50	15.0	15.0	—	—	—

Everything Hummus vs Everything Bagel Aussie Dip Lowfat Yogurt Dip, Everything Bagel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Everything H... Food 1 Food 1 • TRIBE MEDITERRANEAN FOODS, INC. Everything Hummus	28g	7.8	214	17.9	—	3.6	14.3	3.6
Everything B... Food 2 Food 2 • DANONE US, LLC Everything Bagel Aussie Dip Lowfat Yogurt Dip	30g	3.9	67	6.7	6.7	—	1.7	10.0

Happy Medium Salsa vs Whole Foods Market, Middle Easter Sampler Hummus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Happy Medium... Food 1 Food 1 • SAMMY FOOD PRODUCTS, LLC Happy Medium Salsa	28g	4.0	18	7.1	3.6	—	—	—
Whole Foods ... Food 2 Food 2 • HARRY'S FARMERS MARKET, LTD. Whole Foods Market, Middle Easter Sampler Hummus	30g	7.8	200	16.7	3.3	3.3	11.7	6.7

Calavo, Guacamole, Pico De Gallo Recipe, Medium Spice vs Mild Salsa Verde, Mild

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Calavo, Guac... Food 1 Food 1 • CALAVO GROWERS, INC. Calavo, Guacamole, Pico De Gallo Recipe, Medium Spice	30g	1.9	150	10.0	—	6.7	13.3	3.3
Mild Salsa V... Food 2 Food 2 • SAFEWAY, INC. Mild Salsa Verde	30g	6.0	67	13.3	6.7	3.3	1.7	—

Chunky Artichoke Dip vs Cocktail Sauce For Seafood

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chunky Artic... Food 1 Food 1 • RALEY'S Chunky Artichoke Dip	35g	3.8	229	8.6	2.9	2.9	20.0	5.7
Cocktail Sau... Food 2 Food 2 • THE KROGER CO. Cocktail Sauce For Seafood	69g	47.9	145	36.2	18.8	1.4	—	1.5

Dips & Salsa Comparisons