What are Low Key Load food comparisons?

Low Key Load 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

Chicken Egg vs Greek Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg Food 1 Food 1 • USDA Chicken Egg	1.8	148	1.0	0.2	—	10.0	12.4
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1

Greek Yogurt vs Chicken Egg Yolk (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Raw)	1.9	334	1.0	—	—	28.8	16.2

Chicken Egg White (Pasteurized, Frozen) vs Greek Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Pasteurized, Frozen)	1.5	48	0.7	—	—	0.2	10.1
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1

Greek Yogurt vs Parmesan Cheese (Grated)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1
Parmesan Che... Food 2 Food 2 • USDA Parmesan Cheese (Grated)	7.8	—	4.3	0.6	—	29.5	30.1

Greek Yogurt vs Oaxaca Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1
Oaxaca Cheese Food 2 Food 2 • USDA Oaxaca Cheese	4.4	—	2.4	—	—	22.1	22.1

Greek Yogurt vs Chicken Egg Yolk (Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6

Greek Yogurt vs Monterey Jack Cheese (Pasteurized)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1
Monterey Jac... Food 2 Food 2 • USDA Monterey Jack Cheese (Pasteurized)	3.4	—	1.9	—	—	32.6	22.6

Butter (Salted) vs Greek Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Salted) Food 1 Food 1 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1

Queso Blanco Cheese vs Greek Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Blanco... Food 1 Food 1 • USDA Queso Blanco Cheese	3.8	326	2.1	0.4	—	24.3	24.5
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1

Chicken Egg Liquid (Pasteurized, Frozen) vs Greek Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Liquid (Pasteurized, Frozen)	1.8	150	0.9	—	—	10.3	12.3
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1

Cheddar Cheese vs Greek Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Cheese Food 1 Food 1 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1

Honeycrisp Apple (Raw) vs Fuji Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honeycrisp A... Food 1 Food 1 • USDA Honeycrisp Apple (Raw)	25.9	—	14.7	12.4	1.7	0.1	0.1
Fuji Apple (... Food 2 Food 2 • USDA Fuji Apple (Raw)	27.1	—	15.7	13.3	2.1	0.2	0.2

Blueberry (Raw) vs Plum, Black, With Skin, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry (Raw) Food 1 Food 1 • USDA Blueberry (Raw)	29.1	—	14.6	9.4	—	0.3	0.7
Plum, Black,... Food 2 Food 2 • USDA Plum, Black, With Skin, Raw	24.2	—	13.5	8.0	1.4	0.3	0.6

Mango (Raw) vs Raspberry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango (Raw) Food 1 Food 1 • USDA Mango (Raw)	27.0	—	15.3	10.7	1.8	0.6	0.6
Raspberry (Raw) Food 2 Food 2 • USDA Raspberry (Raw)	25.7	—	12.9	2.7	—	0.2	1.0

Fuzzy Kiwifruit (Raw) vs Fuzzy Kiwifruit (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fuzzy Kiwifr... Food 1 Food 1 • USDA Fuzzy Kiwifruit (Raw)	23.3	—	13.8	8.6	2.1	0.6	1.0
Fuzzy Kiwifr... Food 2 Food 2 • USDA Fuzzy Kiwifruit (Raw)	21.9	58	14.0	9.0	3.0	0.4	1.1

Fuzzy Kiwifruit (Raw) vs Pineapple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fuzzy Kiwifr... Food 1 Food 1 • USDA Fuzzy Kiwifruit (Raw)	21.9	58	14.0	9.0	3.0	0.4	1.1
Pineapple (Raw) Food 2 Food 2 • USDA Pineapple (Raw)	26.3	—	14.1	11.4	0.9	0.2	0.5

Pineapple (Raw) vs Plum, Black, With Skin, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pineapple (Raw) Food 1 Food 1 • USDA Pineapple (Raw)	26.3	—	14.1	11.4	0.9	0.2	0.5
Plum, Black,... Food 2 Food 2 • USDA Plum, Black, With Skin, Raw	24.2	—	13.5	8.0	1.4	0.3	0.6

Fuzzy Kiwifruit (Raw) vs Red Delicious Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fuzzy Kiwifr... Food 1 Food 1 • USDA Fuzzy Kiwifruit (Raw)	23.3	—	13.8	8.6	2.1	0.6	1.0
Red Deliciou... Food 2 Food 2 • USDA Red Delicious Apple (Raw)	25.5	—	14.8	12.2	2.0	0.2	0.2

Raspberry (Raw) vs Fuji Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry (Raw) Food 1 Food 1 • USDA Raspberry (Raw)	25.7	—	12.9	2.7	—	0.2	1.0
Fuji Apple (... Food 2 Food 2 • USDA Fuji Apple (Raw)	27.1	—	15.7	13.3	2.1	0.2	0.2

Applesauce vs Pear, Anjou, Green, With Skin, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Applesauce Food 1 Food 1 • USDA Applesauce	24.5	—	12.3	9.7	—	0.2	0.3
Pear, Anjou,... Food 2 Food 2 • USDA Pear, Anjou, Green, With Skin, Raw	24.2	—	14.8	7.8	2.6	0.4	0.3

Low Key Load Food Comparisons For Diabetics