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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Dry Beans Food Product vs Williams Pear (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	0.9	23.3
Williams Pea... Food 2 Food 2 • USDA Williams Pear (Raw)	24.0	57	15.1	9.7	3.1	0.2	0.4

Chorizo vs Sweet Corn Kernel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chorizo Food 1 Food 1 • USDA Chorizo	4.8	346	2.6	—	—	28.1	19.3
Sweet Corn K... Food 2 Food 2 • USDA Sweet Corn Kernel	24.3	—	14.7	7.4	2.4	1.6	2.8

Raspberry (Raw) vs Filbert Nut (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
Filbert Nut ... Food 2 Food 2 • USDA Filbert Nut (Raw)	32.3	—	26.5	—	8.4	53.5	13.5

Tamale vs Chicken Breast (Skinless, Boneless)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tamale Food 1 Food 1 • USDA Tamale	26.0	174	15.8	0.5	2.4	9.0	7.4
Chicken Brea... Food 2 Food 2 • USDA Chicken Breast (Skinless, Boneless)	0.0	166	—	—	—	3.2	32.1

Apple Juice (Reconstituted) vs Turkey Meat (Ground)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Juice ... Food 1 Food 1 • USDA Apple Juice (Reconstituted)	22.7	—	11.4	10.3	—	0.3	0.1
Turkey Meat ... Food 2 Food 2 • USDA Turkey Meat (Ground)	0.0	—	—	—	—	9.6	17.3

Queso Fresco vs Fuji Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Fresco Food 1 Food 1 • USDA Queso Fresco	5.5	—	3.0	—	—	23.4	18.9
Fuji Apple (... Food 2 Food 2 • USDA Fuji Apple (Raw)	27.1	—	15.7	13.3	2.1	0.2	0.2

Bacon (Whole Cut Or Pieces) vs Green Pea (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon (Whole... Food 1 Food 1 • USDA Bacon (Whole Cut Or Pieces)	3.6	500	2.1	3.1	—	36.5	40.9
Green Pea (C... Food 2 Food 2 • USDA Green Pea (Canned)	25.1	—	12.7	—	—	1.2	4.7

Pork Meat (Ground, Raw) vs Macadamia Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Meat (G... Food 1 Food 1 • USDA Pork Meat (Ground, Raw)	0.0	—	—	—	—	17.5	17.8
Macadamia Nu... Food 2 Food 2 • USDA Macadamia Nut (Raw)	29.3	—	24.1	—	7.6	64.9	7.8

Dry Beans Food Product vs Fuzzy Kiwifruit (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.5
Fuzzy Kiwifr... Food 2 Food 2 • USDA Fuzzy Kiwifruit (Raw)	21.9	58	14.0	9.0	3.0	0.4	1.1

Peanut Butter (Creamy) vs Blueberry (Raw)

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
Blueberry (Raw) Food 2 Food 2 • USDA Blueberry (Raw)	29.1	—	14.6	9.4	—	0.3	0.7

Filbert Nut (Raw) vs Chicken Egg White (Pasteurized, Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Filbert Nut ... Food 1 Food 1 • USDA Filbert Nut (Raw)	32.3	—	26.5	—	8.4	53.5	13.5
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White (Pasteurized, Frozen)	1.5	48	0.7	—	—	0.2	10.1

Raspberry (Raw) vs Cotija Cheese

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
Cotija Cheese Food 2 Food 2 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8

Parmesan Cheese (Grated) vs Macadamia Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Che... Food 1 Food 1 • USDA Parmesan Cheese (Grated)	7.8	—	4.3	0.6	—	29.5	30.1
Macadamia Nu... Food 2 Food 2 • USDA Macadamia Nut (Raw)	29.3	—	24.1	—	7.6	64.9	7.8

Plum, Black, With Skin, Raw vs Cod

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plum, Black,... Food 1 Food 1 • USDA Plum, Black, With Skin, Raw	24.2	—	13.5	8.0	1.4	0.3	0.6
Cod Food 2 Food 2 • USDA Cod	0.0	—	—	—	—	0.7	16.1

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	—	—	—	4.1	1.3	23.5

Greek Yogurt vs Gala Apple (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
Gala Apple (... Food 2 Food 2 • USDA Gala Apple (Raw)	25.3	—	14.8	11.8	2.1	0.2	0.1

Applesauce vs Chicken Breast (Skinless, Boneless)

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
Chicken Brea... Food 2 Food 2 • USDA Chicken Breast (Skinless, Boneless)	0.0	—	—	—	—	1.9	22.5

Cheddar Cheese vs Mango (Raw)

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
Mango (Raw) Food 2 Food 2 • USDA Mango (Raw)	27.0	—	15.3	10.7	1.8	0.6	0.6

Honeycrisp Apple (Raw) vs Ground Beef (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
Ground Beef ... Food 2 Food 2 • USDA Ground Beef (Raw)	0.0	—	—	—	—	12.9	18.2

Queso Fresco vs Gala Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Fresco Food 1 Food 1 • USDA Queso Fresco	5.5	—	3.0	—	—	23.4	18.9
Gala Apple (... Food 2 Food 2 • USDA Gala Apple (Raw)	25.3	—	14.8	11.8	2.1	0.2	0.1

Low Key Load Food Comparisons For Diabetics