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 Honeycrisp Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.1	25.6
Honeycrisp A... Food 2 Food 2 • USDA Honeycrisp Apple (Raw)	25.9	—	14.7	12.4	1.7	0.1	0.1

Corn Oil vs Blueberry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Oil Food 1 Food 1 • USDA Corn Oil	0.0	—	—	—	—	95.9	—
Blueberry (Raw) Food 2 Food 2 • USDA Blueberry (Raw)	29.1	—	14.6	9.4	—	0.3	0.7

Apple Juice (Reconstituted) vs Chicken Egg (Shell Off, Solids, Dried)

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 (Shell Off, Solids, Dried)	3.2	575	1.9	—	—	39.8	48.1

Plum, Black, With Skin, Raw vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.1	25.6

Chicken Egg (Shell Off, Solids, Dried) vs Brazilnut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg (Shell Off, Solids, Dried)	3.2	575	1.9	—	—	39.8	48.1
Brazilnut (Raw) Food 2 Food 2 • USDA Brazilnut (Raw)	27.7	—	21.6	—	6.0	57.4	15.0

Peanut Oil vs Plum, Black, With Skin, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Oil Food 1 Food 1 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—
Plum, Black,... Food 2 Food 2 • USDA Plum, Black, With Skin, Raw	24.2	—	13.5	8.0	1.4	0.3	0.6

Applesauce vs Piece Of Chicken Drumstick (Skinless)

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
Piece Of Chi... Food 2 Food 2 • USDA Piece Of Chicken Drumstick (Skinless)	0.0	156	—	—	—	6.0	23.9

Blueberry (Raw) vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.7

Chicken Breast (Skinless, Boneless) vs Red Delicious Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Brea... Food 1 Food 1 • USDA Chicken Breast (Skinless, Boneless)	0.0	—	—	—	—	1.9	22.5
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 White (Pasteurized, Frozen) vs Plum, Black, With Skin, Raw

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
Plum, Black,... Food 2 Food 2 • USDA Plum, Black, With Skin, Raw	24.2	—	13.5	8.0	1.4	0.3	0.6

Dry Beans Food Product vs Filbert Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.4	1.1	26.8
Filbert Nut ... Food 2 Food 2 • USDA Filbert Nut (Raw)	32.3	—	26.5	—	8.4	53.5	13.5

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

Raspberry (Raw) vs Salt (Iodized)

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

Tilapia (Raw) vs Granny Smith Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tilapia (Raw) Food 1 Food 1 • USDA Tilapia (Raw)	0.0	—	—	—	—	2.5	19.0
Granny Smith... Food 2 Food 2 • USDA Granny Smith Apple (Raw)	23.2	—	14.1	10.7	2.5	0.1	0.3

Blueberry (Raw) vs Parmesan Cheese (Grated)

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
Parmesan Che... Food 2 Food 2 • USDA Parmesan Cheese (Grated)	7.8	—	4.3	0.6	—	29.5	30.1

Butter (Salted) vs Red Delicious Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Salted) Food 1 Food 1 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—
Red Deliciou... Food 2 Food 2 • USDA Red Delicious Apple (Raw)	25.5	—	14.8	12.2	2.0	0.2	0.2

Ground Beef (Raw) vs Macadamia Nut (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
Macadamia Nu... Food 2 Food 2 • USDA Macadamia Nut (Raw)	29.3	—	24.1	—	7.6	64.9	7.8

Queso Fresco vs Pear, Anjou, Green, With Skin, 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
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

Brazilnut (Raw) vs Light Red Kidney Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brazilnut (Raw) Food 1 Food 1 • USDA Brazilnut (Raw)	27.7	—	21.6	—	6.0	57.4	15.0
Light Red Ki... Food 2 Food 2 • USDA Light Red Kidney Bean	0.0	—	—	—	4.5	1.0	25.0

Peanut Oil vs Granny Smith Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Oil Food 1 Food 1 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—
Granny Smith... Food 2 Food 2 • USDA Granny Smith Apple (Raw)	23.2	—	14.1	10.7	2.5	0.1	0.3

Low Key Load Food Comparisons For Diabetics