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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Safflower Oil vs Honeycrisp Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Safflower Oil Food 1 Food 1 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—
Honeycrisp A... Food 2 Food 2 • USDA Honeycrisp Apple (Raw)	25.9	—	14.7	12.4	1.7	0.1	0.1

Pork Loin (Raw) vs Pear, Anjou, Green, With Skin, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Loin (Raw) Food 1 Food 1 • USDA Pork Loin (Raw)	0.0	—	—	—	—	9.5	21.1
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

Sockeye Salmon (Raw) vs Plum, Black, With Skin, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sockeye Salm... Food 1 Food 1 • USDA Sockeye Salmon (Raw)	0.0	—	—	—	—	4.9	22.3
Plum, Black,... Food 2 Food 2 • USDA Plum, Black, With Skin, Raw	24.2	—	13.5	8.0	1.4	0.3	0.6

Sweet Corn Kernel vs Chicken Egg Yolk (Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Corn K... Food 1 Food 1 • USDA Sweet Corn Kernel	24.3	—	14.7	7.4	2.4	1.6	2.8
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6

Gala Apple (Raw) vs Cod

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gala Apple (... Food 1 Food 1 • USDA Gala Apple (Raw)	25.3	—	14.8	11.8	2.1	0.2	0.1
Cod Food 2 Food 2 • USDA Cod	0.0	—	—	—	—	0.7	16.1

Macadamia Nut (Raw) vs Turkey Sausage

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
Turkey Sausage Food 2 Food 2 • USDA Turkey Sausage	1.8	169	0.9	—	—	10.4	16.7

Green Pea (Canned) vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	0.9	23.3

Kale Leaf (Raw) vs Applesauce

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

Brazilnut (Raw) vs Ham (Sliced, Cooked)

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

Beef Ribeye Steak (Raw) vs Williams Pear (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Ribeye ... Food 1 Food 1 • USDA Beef Ribeye Steak (Raw)	0.0	—	—	—	—	20.0	18.7
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 Swiss Cheese

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

Sweet Corn Kernel vs Granny Smith Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Corn K... Food 1 Food 1 • USDA Sweet Corn Kernel	24.3	—	14.7	7.4	2.4	1.6	2.8
Granny Smith... Food 2 Food 2 • USDA Granny Smith Apple (Raw)	23.2	—	14.1	10.7	2.5	0.1	0.3

Brazilnut (Raw) vs Beef Flank Steak (Raw)

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
Beef Flank S... Food 2 Food 2 • USDA Beef Flank Steak (Raw)	0.0	—	—	—	—	9.4	20.1

Dry Beans Food Product vs Plum, Black, With Skin, 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	1.5	24.1
Plum, Black,... Food 2 Food 2 • USDA Plum, Black, With Skin, Raw	24.2	—	13.5	8.0	1.4	0.3	0.6

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

Apple Juice (Reconstituted) vs Canola Oil

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
Canola Oil Food 2 Food 2 • USDA Canola Oil	0.0	—	—	—	—	96.4	—

Applesauce vs Zucchini Squash (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
Zucchini Squ... Food 2 Food 2 • USDA Zucchini Squash (Raw)	0.0	—	—	—	0.8	0.2	1.0

Peanut (Raw) vs Corn Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut (Raw) Food 1 Food 1 • USDA Peanut (Raw)	32.9	—	26.5	—	8.0	43.3	23.2
Corn Oil Food 2 Food 2 • USDA Corn Oil	0.0	—	—	—	—	95.9	—

Great Northern Bean vs Sweet Corn Kernel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Great Northe... Food 1 Food 1 • USDA Great Northern Bean	0.0	—	—	—	4.3	1.2	24.7
Sweet Corn K... Food 2 Food 2 • USDA Sweet Corn Kernel	24.3	—	14.7	7.4	2.4	1.6	2.8

Fuji Apple (Raw) vs Apple Juice (Reconstituted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fuji Apple (... Food 1 Food 1 • USDA Fuji Apple (Raw)	27.1	—	15.7	13.3	2.1	0.2	0.2
Apple Juice ... Food 2 Food 2 • USDA Apple Juice (Reconstituted)	22.7	—	11.4	10.3	—	0.3	0.1

Low Key Load Food Comparisons For Diabetics