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

Pineapple (Raw) vs Beef Top Round Roast (Boneless, 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
Beef Top Rou... Food 2 Food 2 • USDA Beef Top Round Roast (Boneless, Raw)	0.0	123	—	—	—	2.4	23.7

Ham (Sliced, Cooked) vs Blueberry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham (Sliced,... Food 1 Food 1 • USDA Ham (Sliced, Cooked)	0.5	106	0.3	—	—	3.7	16.7
Blueberry (Raw) Food 2 Food 2 • USDA Blueberry (Raw)	29.1	—	14.6	9.4	—	0.3	0.7

Chorizo vs Blueberry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chorizo Food 1 Food 1 • USDA Chorizo	4.8	346	2.6	—	—	28.1	19.3
Blueberry (Raw) Food 2 Food 2 • USDA Blueberry (Raw)	29.1	—	14.6	9.4	—	0.3	0.7

Greek Yogurt vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.0	25.5

Kale Leaf (Raw) vs Peanut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale Leaf (Raw) Food 1 Food 1 • USDA Kale Leaf (Raw)	0.6	35	4.4	0.8	4.1	1.5	2.9
Peanut (Raw) Food 2 Food 2 • USDA Peanut (Raw)	32.9	—	26.5	—	8.0	43.3	23.2

Mandarin Orange (Raw) vs Honeycrisp Apple (Raw)

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
Honeycrisp A... Food 2 Food 2 • USDA Honeycrisp Apple (Raw)	25.9	—	14.7	12.4	1.7	0.1	0.1

Sunflower Seed (Whole Kernel, Raw) vs Apple Juice (Reconstituted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Se... Food 1 Food 1 • USDA Sunflower Seed (Whole Kernel, Raw)	30.7	—	24.5	—	7.2	48.4	18.9
Apple Juice ... Food 2 Food 2 • USDA Apple Juice (Reconstituted)	22.7	—	11.4	10.3	—	0.3	0.1

Greek Yogurt vs Sweet Corn Kernel

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
Sweet Corn K... Food 2 Food 2 • USDA Sweet Corn Kernel	24.3	—	14.7	7.4	2.4	1.6	2.8

Honeycrisp Apple (Raw) vs Granny Smith 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
Granny Smith... Food 2 Food 2 • USDA Granny Smith Apple (Raw)	23.2	—	14.1	10.7	2.5	0.1	0.3

Green Pea (Canned) vs Red Delicious Apple (Raw)

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

Green Pea (Canned) vs Salt (Iodized)

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
Salt (Iodized) Food 2 Food 2 • USDA Salt (Iodized)	0.0	—	—	—	—	—	—

Porterhouse Steak vs Raspberry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Porterhouse ... Food 1 Food 1 • USDA Porterhouse Steak	0.0	145	—	—	—	5.3	22.7
Raspberry (Raw) Food 2 Food 2 • USDA Raspberry (Raw)	25.7	—	12.9	2.7	—	0.2	1.0

Applesauce vs Pork Loin (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
Pork Loin (Raw) Food 2 Food 2 • USDA Pork Loin (Raw)	0.0	—	—	—	—	9.5	21.1

Olive Oil (Extra Virgin) vs Williams Pear (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Oil (E... Food 1 Food 1 • USDA Olive Oil (Extra Virgin)	0.0	—	—	—	—	95.5	—
Williams Pea... Food 2 Food 2 • USDA Williams Pear (Raw)	24.0	57	15.1	9.7	3.1	0.2	0.4

Honeycrisp Apple (Raw) vs Butter (Salted)

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
Butter (Salted) Food 2 Food 2 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—

Pineapple (Raw) vs Brazilnut (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
Brazilnut (Raw) Food 2 Food 2 • USDA Brazilnut (Raw)	27.7	—	21.6	—	6.0	57.4	15.0

Butter (Unsalted) vs Mandarin Orange (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Unsa... Food 1 Food 1 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—
Mandarin Ora... Food 2 Food 2 • USDA Mandarin Orange (Raw)	24.1	—	13.4	9.1	1.3	0.5	1.0

Plum, Black, With Skin, Raw vs Beef Eye Of Round Roast (Raw)

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
Beef Eye Of ... Food 2 Food 2 • USDA Beef Eye Of Round Roast (Raw)	0.0	122	—	—	—	2.5	23.4

Atlantic Salmon (Raw) vs Granny Smith Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Atlantic Sal... Food 1 Food 1 • USDA Atlantic Salmon (Raw)	0.0	—	—	—	—	13.1	20.3
Granny Smith... Food 2 Food 2 • USDA Granny Smith Apple (Raw)	23.2	—	14.1	10.7	2.5	0.1	0.3

Soybean Oil vs Applesauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soybean Oil Food 1 Food 1 • USDA Soybean Oil	0.0	—	—	—	—	96.5	—
Applesauce Food 2 Food 2 • USDA Applesauce	24.5	—	12.3	9.7	—	0.2	0.3

Low Key Load Food Comparisons For Diabetics