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

Green Pea (Canned) vs Yellow Summer Squash (Raw)

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
Yellow Summe... Food 2 Food 2 • USDA Yellow Summer Squash (Raw)	0.0	—	—	—	1.0	0.1	0.9

Zucchini Squash (Raw) vs Sweet Corn Kernel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zucchini Squ... Food 1 Food 1 • USDA Zucchini Squash (Raw)	0.0	—	—	—	0.8	0.2	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

Sweet Corn Kernel vs Yellow Summer Squash (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
Yellow Summe... Food 2 Food 2 • USDA Yellow Summer Squash (Raw)	0.0	—	—	—	1.0	0.1	0.9

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

Tamale vs Olive Oil

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
Olive Oil Food 2 Food 2 • USDA Olive Oil	0.0	—	—	—	—	94.7	—

Green Pea (Canned) vs Swiss Cheese

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

Chicken Meat (Ground) vs Macadamia Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Meat... Food 1 Food 1 • USDA Chicken Meat (Ground)	0.0	—	—	—	—	7.2	17.9
Macadamia Nu... Food 2 Food 2 • USDA Macadamia Nut (Raw)	29.3	—	24.1	—	7.6	64.9	7.8

Olive Oil (Extra Virgin) vs Sunflower Seed (Whole Kernel, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Oil (E... Food 1 Food 1 • USDA Olive Oil (Extra Virgin)	0.0	—	—	—	—	95.5	—
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed (Whole Kernel, Raw)	30.7	—	24.5	—	7.2	48.4	18.9

Chicken Egg White (Pasteurized, Frozen) vs Fuzzy Kiwifruit (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
Fuzzy Kiwifr... Food 2 Food 2 • USDA Fuzzy Kiwifruit (Raw)	23.3	—	13.8	8.6	2.1	0.6	1.0

Butter (Unsalted) vs Green Pea (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Unsa... Food 1 Food 1 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—
Green Pea (C... Food 2 Food 2 • USDA Green Pea (Canned)	25.1	—	12.7	—	—	1.2	4.7

Green Pea (Canned) vs Chicken Thigh (Skinless, Debonned)

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
Chicken Thig... Food 2 Food 2 • USDA Chicken Thigh (Skinless, Debonned)	0.0	—	—	—	—	7.9	18.6

Granny Smith Apple (Raw) vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.6

Cheddar Cheese vs Macadamia Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Cheese Food 1 Food 1 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3
Macadamia Nu... Food 2 Food 2 • USDA Macadamia Nut (Raw)	29.3	—	24.1	—	7.6	64.9	7.8

Tamale vs Beef Chuck Roast (Raw)

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
Beef Chuck R... Food 2 Food 2 • USDA Beef Chuck Roast (Raw)	0.0	—	—	—	—	17.8	18.4

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	—	—	—	4.0	0.9	23.3

Chicken Breast (Skinless, Boneless) vs Granny Smith Apple (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
Granny Smith... Food 2 Food 2 • USDA Granny Smith Apple (Raw)	23.2	—	14.1	10.7	2.5	0.1	0.3

Piece Of Crab vs Filbert Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Piece Of Crab Food 1 Food 1 • USDA Piece Of Crab	0.0	—	—	—	—	0.8	18.7
Filbert Nut ... Food 2 Food 2 • USDA Filbert Nut (Raw)	32.3	—	26.5	—	8.4	53.5	13.5

Tamale vs Coconut Oil

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
Coconut Oil Food 2 Food 2 • USDA Coconut Oil	1.4	833	0.8	—	—	99.1	—

Great Northern Bean vs Greek Yogurt

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
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	22.8	83	12.2	11.5	0.6	0.2	8.1

Atlantic Salmon (Raw) vs Applesauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Atlantic Sal... Food 1 Food 1 • USDA Atlantic Salmon (Raw)	0.0	—	—	—	—	13.1	20.3
Applesauce Food 2 Food 2 • USDA Applesauce	24.5	—	12.3	9.7	—	0.2	0.3

Low Key Load Food Comparisons For Diabetics