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

Pork Tenderloin (Raw) vs Mango (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Tenderl... Food 1 Food 1 • USDA Pork Tenderloin (Raw)	0.0	—	—	—	—	3.9	21.6
Mango (Raw) Food 2 Food 2 • USDA Mango (Raw)	27.0	—	15.3	10.7	1.8	0.6	0.6

Mango (Raw) vs Sunflower Seed (Whole Kernel, 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
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed (Whole Kernel, Raw)	30.7	—	24.5	—	7.2	48.4	18.9

Apple Juice (Reconstituted) vs Chicken Egg Yolk (Frozen)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6

Williams Pear (Raw) vs Light Red Kidney Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Williams Pea... Food 1 Food 1 • USDA Williams Pear (Raw)	24.0	57	15.1	9.7	3.1	0.2	0.4
Light Red Ki... Food 2 Food 2 • USDA Light Red Kidney Bean	0.0	—	—	—	4.5	1.0	25.0

Ground Beef (Raw) vs Brazilnut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Beef ... Food 1 Food 1 • USDA Ground Beef (Raw)	0.0	—	—	—	—	19.4	17.5
Brazilnut (Raw) Food 2 Food 2 • USDA Brazilnut (Raw)	27.7	—	21.6	—	6.0	57.4	15.0

Granny Smith Apple (Raw) vs Cheddar Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Granny Smith... Food 1 Food 1 • USDA Granny Smith Apple (Raw)	23.2	—	14.1	10.7	2.5	0.1	0.3
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3

Haddock (Raw) vs Peanut Butter (Creamy)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Haddock (Raw) Food 1 Food 1 • USDA Haddock (Raw)	0.0	74	—	—	—	0.5	16.3
Peanut Butte... Food 2 Food 2 • USDA Peanut Butter (Creamy)	28.8	—	22.7	—	6.3	49.4	24.0

Beef Strip Steak (Boneless, Raw) vs Red Delicious Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Strip S... Food 1 Food 1 • USDA Beef Strip Steak (Boneless, Raw)	0.0	155	—	—	—	6.4	22.8
Red Deliciou... Food 2 Food 2 • USDA Red Delicious Apple (Raw)	25.5	—	14.8	12.2	2.0	0.2	0.2

Chicken Egg Yolk (Frozen) vs Red Delicious Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6
Red Deliciou... Food 2 Food 2 • USDA Red Delicious Apple (Raw)	25.5	—	14.8	12.2	2.0	0.2	0.2

Applesauce vs Haddock (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
Haddock (Raw) Food 2 Food 2 • USDA Haddock (Raw)	0.0	74	—	—	—	0.5	16.3

Corn Oil vs Gala Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Oil Food 1 Food 1 • USDA Corn Oil	0.0	—	—	—	—	95.9	—
Gala Apple (... Food 2 Food 2 • USDA Gala Apple (Raw)	25.3	—	14.8	11.8	2.1	0.2	0.1

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

Tamale vs Peanut Butter (Creamy)

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
Peanut Butte... Food 2 Food 2 • USDA Peanut Butter (Creamy)	28.8	—	22.7	—	6.3	49.4	24.0

Blueberry (Raw) vs Pork Meat (Ground, 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
Pork Meat (G... Food 2 Food 2 • USDA Pork Meat (Ground, Raw)	0.0	—	—	—	—	17.5	17.8

Chicken Breast (Skinless, Boneless) vs Blueberry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Brea... Food 1 Food 1 • USDA Chicken Breast (Skinless, Boneless)	0.0	166	—	—	—	3.2	32.1
Blueberry (Raw) Food 2 Food 2 • USDA Blueberry (Raw)	29.1	—	14.6	9.4	—	0.3	0.7

Apple Juice (Reconstituted) vs Tilapia (Raw)

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
Tilapia (Raw) Food 2 Food 2 • USDA Tilapia (Raw)	0.0	—	—	—	—	2.5	19.0

Safflower Oil vs Blueberry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Safflower Oil Food 1 Food 1 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—
Blueberry (Raw) Food 2 Food 2 • USDA Blueberry (Raw)	29.1	—	14.6	9.4	—	0.3	0.7

Plum, Black, With Skin, Raw vs Ham (Sliced, Cooked)

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
Ham (Sliced,... Food 2 Food 2 • USDA Ham (Sliced, Cooked)	0.5	106	0.3	—	—	3.7	16.7

Olive Oil (Extra Virgin) vs Tamale

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Oil (E... Food 1 Food 1 • USDA Olive Oil (Extra Virgin)	0.0	—	—	—	—	95.5	—
Tamale Food 2 Food 2 • USDA Tamale	26.0	174	15.8	0.5	2.4	9.0	7.4

Peanut Oil vs Williams Pear (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Oil Food 1 Food 1 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—
Williams Pea... Food 2 Food 2 • USDA Williams Pear (Raw)	24.0	57	15.1	9.7	3.1	0.2	0.4

Low Key Load Food Comparisons For Diabetics