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

Tamale vs Applesauce

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
Applesauce Food 2 Food 2 • USDA Applesauce	24.5	—	12.3	9.7	—	0.2	0.3

Dry Beans Food Product vs Pineapple (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
Pineapple (Raw) Food 2 Food 2 • USDA Pineapple (Raw)	26.3	—	14.1	11.4	0.9	0.2	0.5

Applesauce vs Cheddar 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
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3

Fuzzy Kiwifruit (Raw) vs Sweet Corn Kernel

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

Chicken Thigh (Skinless, Debonned) vs Gala Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Thig... Food 1 Food 1 • USDA Chicken Thigh (Skinless, Debonned)	0.0	—	—	—	—	7.9	18.6
Gala Apple (... Food 2 Food 2 • USDA Gala Apple (Raw)	25.3	—	14.8	11.8	2.1	0.2	0.1

Piece Of Chicken Drumstick (Skinless) vs Raspberry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Piece Of Chi... Food 1 Food 1 • USDA Piece Of Chicken Drumstick (Skinless)	0.0	156	—	—	—	6.0	23.9
Raspberry (Raw) Food 2 Food 2 • USDA Raspberry (Raw)	25.7	—	12.9	2.7	—	0.2	1.0

Williams Pear (Raw) vs Sockeye Salmon (Raw)

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
Sockeye Salm... Food 2 Food 2 • USDA Sockeye Salmon (Raw)	0.0	—	—	—	—	4.9	22.3

Mango (Raw) vs Soybean Oil

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
Soybean Oil Food 2 Food 2 • USDA Soybean Oil	0.0	—	—	—	—	96.5	—

Pineapple (Raw) vs Pork Sausage (Oven Cooked)

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
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	4.0	322	2.2	1.5	—	26.2	18.2

Macadamia Nut (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Macadamia Nu... Food 1 Food 1 • USDA Macadamia Nut (Raw)	29.3	—	24.1	—	7.6	64.9	7.8
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.0	25.5

Williams Pear (Raw) vs Swiss Cheese

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

Blueberry (Raw) vs Porterhouse Steak

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
Porterhouse ... Food 2 Food 2 • USDA Porterhouse Steak	0.0	145	—	—	—	5.3	22.7

Salt (Iodized) vs Filbert Nut (Raw)

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

Pear, Anjou, Green, With Skin, Raw vs Yellow Summer Squash (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pear, Anjou,... Food 1 Food 1 • USDA Pear, Anjou, Green, With Skin, Raw	24.2	—	14.8	7.8	2.6	0.4	0.3
Yellow Summe... Food 2 Food 2 • USDA Yellow Summer Squash (Raw)	0.0	—	—	—	1.0	0.1	0.9

Chicken Egg Yolk (Dried) vs Williams Pear (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Dried)	1.8	654	1.1	—	—	55.5	34.2
Williams Pea... Food 2 Food 2 • USDA Williams Pear (Raw)	24.0	57	15.1	9.7	3.1	0.2	0.4

Fuzzy Kiwifruit (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fuzzy Kiwifr... Food 1 Food 1 • USDA Fuzzy Kiwifruit (Raw)	21.9	58	14.0	9.0	3.0	0.4	1.1
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.4	1.1	26.8

Butter (Unsalted) vs Blueberry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Unsa... Food 1 Food 1 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—
Blueberry (Raw) Food 2 Food 2 • USDA Blueberry (Raw)	29.1	—	14.6	9.4	—	0.3	0.7

Pear, Anjou, Green, With Skin, Raw vs Piece Of Chicken Drumstick (Skinless)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pear, Anjou,... Food 1 Food 1 • USDA Pear, Anjou, Green, With Skin, Raw	24.2	—	14.8	7.8	2.6	0.4	0.3
Piece Of Chi... Food 2 Food 2 • USDA Piece Of Chicken Drumstick (Skinless)	0.0	156	—	—	—	6.0	23.9

Chicken Egg Yolk (Frozen) vs Plum, Black, With Skin, 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
Plum, Black,... Food 2 Food 2 • USDA Plum, Black, With Skin, Raw	24.2	—	13.5	8.0	1.4	0.3	0.6

Granny Smith Apple (Raw) vs Butter (Unsalted)

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
Butter (Unsa... Food 2 Food 2 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—

Low Key Load Food Comparisons For Diabetics