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

Fuzzy Kiwifruit (Raw) vs Raspberry (Raw)

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
Raspberry (Raw) Food 2 Food 2 • USDA Raspberry (Raw)	25.7	—	12.9	2.7	—	0.2	1.0

Sunflower Seed (Whole Kernel, Raw) vs Dry Beans Food Product

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

Fuzzy Kiwifruit (Raw) vs Peanut Oil

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
Peanut Oil Food 2 Food 2 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—

Applesauce vs Peanut Oil

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
Peanut Oil Food 2 Food 2 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—

Dry Beans Food Product vs Mango (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
Mango (Raw) Food 2 Food 2 • USDA Mango (Raw)	27.0	—	15.3	10.7	1.8	0.6	0.6

Williams Pear (Raw) vs Sunflower Seed Oil

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
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed Oil	0.0	—	—	—	—	94.9	—

Fuzzy Kiwifruit (Raw) vs Dark Red Kidney Bean

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
Dark Red Kid... Food 2 Food 2 • USDA Dark Red Kidney Bean	0.0	—	—	—	4.3	1.3	25.9

Dry Beans Food Product vs Apple Juice (Reconstituted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.2	24.4
Apple Juice ... Food 2 Food 2 • USDA Apple Juice (Reconstituted)	22.7	—	11.4	10.3	—	0.3	0.1

Turkey Meat (Ground) vs Plum, Black, With Skin, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Meat ... Food 1 Food 1 • USDA Turkey Meat (Ground)	0.0	220	—	—	—	11.6	27.1
Plum, Black,... Food 2 Food 2 • USDA Plum, Black, With Skin, Raw	24.2	—	13.5	8.0	1.4	0.3	0.6

Apple Juice (Reconstituted) vs Fuzzy Kiwifruit (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
Fuzzy Kiwifr... Food 2 Food 2 • USDA Fuzzy Kiwifruit (Raw)	23.3	—	13.8	8.6	2.1	0.6	1.0

Pineapple (Raw) vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.4	1.1	26.8

Pear, Anjou, Green, With Skin, Raw vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.5

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

Sweet Corn Kernel vs Gala 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
Gala Apple (... Food 2 Food 2 • USDA Gala Apple (Raw)	25.3	—	14.8	11.8	2.1	0.2	0.1

Fuji Apple (Raw) vs Green Pea (Canned)

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
Green Pea (C... Food 2 Food 2 • USDA Green Pea (Canned)	25.1	—	12.7	—	—	1.2	4.7

Haddock (Raw) vs Granny Smith Apple (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Haddock (Raw) Food 1 Food 1 • USDA Haddock (Raw)	0.0	74	—	—	—	0.5	16.3
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 Pear, Anjou, Green, With Skin, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soybean Oil Food 1 Food 1 • USDA Soybean Oil	0.0	—	—	—	—	96.5	—
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

Macadamia Nut (Raw) vs Canola Oil

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

Peanut Oil vs Mandarin Orange (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Oil Food 1 Food 1 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—
Mandarin Ora... Food 2 Food 2 • USDA Mandarin Orange (Raw)	24.1	—	13.4	9.1	1.3	0.5	1.0

Tilapia (Raw) vs Filbert Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tilapia (Raw) Food 1 Food 1 • USDA Tilapia (Raw)	0.0	—	—	—	—	2.5	19.0
Filbert Nut ... Food 2 Food 2 • USDA Filbert Nut (Raw)	32.3	—	26.5	—	8.4	53.5	13.5

Low Key Load Food Comparisons For Diabetics