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.

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Peanut Butter (Creamy) vs Canola Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 • USDA Peanut Butter (Creamy)	28.8	—	22.7	—	6.3	49.4	24.0
Canola Oil Food 2 Food 2 • USDA Canola Oil	0.0	—	—	—	—	96.4	—

Piece Of Crab vs Green Pea (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Piece Of Crab Food 1 Food 1 • USDA Piece Of Crab	0.0	—	—	—	—	0.8	18.7
Green Pea (C... Food 2 Food 2 • USDA Green Pea (Canned)	25.1	—	12.7	—	—	1.2	4.7

Safflower Oil vs Plum, Black, With Skin, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Safflower Oil Food 1 Food 1 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—
Plum, Black,... Food 2 Food 2 • USDA Plum, Black, With Skin, Raw	24.2	—	13.5	8.0	1.4	0.3	0.6

Haddock (Raw) vs Greek Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Haddock (Raw) Food 1 Food 1 • USDA Haddock (Raw)	0.0	74	—	—	—	0.5	16.3
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1

Turkey Sausage vs Sweet Corn Kernel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sausage Food 1 Food 1 • USDA Turkey Sausage	1.8	169	0.9	—	—	10.4	16.7
Sweet Corn K... Food 2 Food 2 • USDA Sweet Corn Kernel	24.3	—	14.7	7.4	2.4	1.6	2.8

Applesauce vs Swiss Cheese

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
Swiss Cheese Food 2 Food 2 • USDA Swiss Cheese	2.6	393	1.4	—	—	31.0	27.0

Piece Of Shrimp vs Blueberry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Piece Of Shrimp Food 1 Food 1 • USDA Piece Of Shrimp	0.9	—	0.5	—	—	0.8	15.6
Blueberry (Raw) Food 2 Food 2 • USDA Blueberry (Raw)	29.1	—	14.6	9.4	—	0.3	0.7

Green Pea (Canned) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Pea (C... Food 1 Food 1 • USDA Green Pea (Canned)	25.1	—	12.7	—	—	1.2	4.7
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.2	24.4

Beef Top Round Roast (Boneless, Raw) vs Fuzzy Kiwifruit (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Top Rou... Food 1 Food 1 • USDA Beef Top Round Roast (Boneless, Raw)	1.6	—	0.9	—	—	5.7	21.5
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 Chicken Meat (Ground)

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
Chicken Meat... Food 2 Food 2 • USDA Chicken Meat (Ground)	0.0	—	—	—	—	7.2	17.9

Blueberry (Raw) vs Beef Ribeye Steak (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
Beef Ribeye ... Food 2 Food 2 • USDA Beef Ribeye Steak (Raw)	0.0	—	—	—	—	20.0	18.7

Mango (Raw) vs Red Delicious Apple (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
Red Deliciou... Food 2 Food 2 • USDA Red Delicious Apple (Raw)	25.5	—	14.8	12.2	2.0	0.2	0.2

Beef Chuck Roast (Raw) vs Greek Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Chuck R... Food 1 Food 1 • USDA Beef Chuck Roast (Raw)	0.0	—	—	—	—	17.8	18.4
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1

Gala Apple (Raw) vs Chicken Breast (Skinless, Boneless)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gala Apple (... Food 1 Food 1 • USDA Gala Apple (Raw)	25.3	—	14.8	11.8	2.1	0.2	0.1
Chicken Brea... Food 2 Food 2 • USDA Chicken Breast (Skinless, Boneless)	0.0	166	—	—	—	3.2	32.1

Piece Of Crab vs Macadamia Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Piece Of Crab Food 1 Food 1 • USDA Piece Of Crab	0.0	—	—	—	—	0.8	18.7
Macadamia Nu... Food 2 Food 2 • USDA Macadamia Nut (Raw)	29.3	—	24.1	—	7.6	64.9	7.8

Ground Beef (Raw) vs Filbert Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Beef ... Food 1 Food 1 • USDA Ground Beef (Raw)	0.0	—	—	—	—	12.9	18.2
Filbert Nut ... Food 2 Food 2 • USDA Filbert Nut (Raw)	32.3	—	26.5	—	8.4	53.5	13.5

Mandarin Orange (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mandarin Ora... Food 1 Food 1 • USDA Mandarin Orange (Raw)	24.1	—	13.4	9.1	1.3	0.5	1.0
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.6

Fuzzy Kiwifruit (Raw) vs Greek Yogurt

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
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1

Red Delicious Apple (Raw) vs Cotija Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Deliciou... Food 1 Food 1 • USDA Red Delicious Apple (Raw)	25.5	—	14.8	12.2	2.0	0.2	0.2
Cotija Cheese Food 2 Food 2 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8

Cotija Cheese vs Fuzzy Kiwifruit (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cotija Cheese Food 1 Food 1 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8
Fuzzy Kiwifr... Food 2 Food 2 • USDA Fuzzy Kiwifruit (Raw)	21.9	58	14.0	9.0	3.0	0.4	1.1

Low Key Load Food Comparisons For Diabetics