What are Nut & Seed Butters food comparisons?

Nut & Seed Butters 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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Creamy Peanut Butter Spread, Peanut Butter vs Cinnamon Creamy Spread, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Peanu... Food 1 Food 1 • ALDI INC. Creamy Peanut Butter Spread, Peanut Butter	32g	18.2	531	37.5	25.0	6.2	37.5	18.8
Cinnamon Cre... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Cinnamon Creamy Spread	30g	33.9	533	60.0	60.0	—	30.0	6.7

Natural Peanut Butter vs Cookie Dough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Pean... Food 1 Food 1 • KOHL CORPORATION Natural Peanut Butter	32g	7.0	594	21.9	3.1	9.4	50.0	25.0
Cookie Dough Food 2 Food 2 • PROVIDENCE PRODUCTS, LLC Cookie Dough	28g	8.4	757	25.0	3.6	7.1	53.6	39.3

Pumpkin Butter, Pumpkin vs Creamy Natural Raw Maple Almond Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Butter Food 1 Food 1 • HOUSE OF WEBSTER INC. Pumpkin Butter	17g	14.0	176	41.2	41.2	—	—	—
Creamy Natur... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Creamy Natural Raw Maple Almond Butter	32g	10.7	562	28.1	12.5	9.4	46.9	18.8

Macadamia Mct + Probiotics Keto Nut Butter, Macadamia Mct + Probiotics vs Nut Free Roasted Soybean Spread, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Macadamia Mc... Food 1 Food 1 • SUPERFAT LLC Macadamia Mct + Probiotics Keto Nut Butter	30g	5.3	667	20.0	6.7	10.0	66.7	10.0
Nut Free Roa... Food 2 Food 2 • PINTO BARN INC. Nut Free Roasted Soybean Spread, Chocolate	32g	14.5	562	37.5	21.9	12.5	40.6	15.6

Natural Crunchy Peanut Butter Spread vs Naked Coconut Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Crun... Food 1 Food 1 • TARGET STORES Natural Crunchy Peanut Butter Spread	32g	7.1	594	18.8	9.4	6.2	50.0	21.9
Naked Coconu... Food 2 Food 2 • THE COCONUT KITCHEN Naked Coconut Butter	28g	5.3	643	25.0	7.1	14.3	64.3	7.1

Organic Hazelnut Spread, Hazelnut vs Spread, Sunflower, Cacao, Sunflower, Cacao

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Haze... Food 1 Food 1 • BRANDLESS, INC Organic Hazelnut Spread, Hazelnut	37g	41.4	541	62.2	54.1	2.7	32.4	5.4
Spread, Sunf... Food 2 Food 2 • PREMIER ORGANICS, INC. Spread, Sunflower, Cacao, Sunflower, Cacao	32g	20.1	556	37.5	15.6	3.1	40.6	12.5

Natural Peanut Butter vs Gourmet Peanut Butter With Pretzels & White Chocolate, Irresistible Pretzel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Pean... Food 1 Food 1 • KOHL CORPORATION Natural Peanut Butter	32g	7.0	594	21.9	3.1	9.4	50.0	25.0
Gourmet Pean... Food 2 Food 2 • B. NUTTY LLC Gourmet Peanut Butter With Pretzels & White Chocolate, Irresistible Pretzel	28g	12.6	536	32.1	17.9	7.1	42.9	17.9

Peanut Flavored Protein With Dutch Cocoa Plant Powder, Peanut vs Crunchy No Stir Almond Butter, Crunchy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Flavo... Food 1 Food 1 • PB2 FOODS, INC. Peanut Flavored Protein With Dutch Cocoa Plant Powder	45g	16.1	422	37.8	8.9	17.8	11.1	44.4
Crunchy No S... Food 2 Food 2 • MEIJER, INC. Crunchy No Stir Almond Butter	32g	7.1	594	21.9	6.3	9.4	53.1	18.8

Maple Cinnamon Nutnola Butter, Maple Cinnamon vs Smooth & Salted Organic Easy Spread Peanut Butter, Smooth & Salted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Cinnam... Food 1 Food 1 • HUNGRY BY NATURE LLC Maple Cinnamon Nutnola Butter	33g	12.3	636	27.3	12.1	6.1	57.6	15.2
Smooth & Sal... Food 2 Food 2 • UNITED NATURAL FOODS, INC. Smooth & Salted Organic Easy Spread Peanut Butter	32g	7.0	594	21.9	6.3	9.4	50.0	25.0

Cashew Spread vs Almond Butter, Vanilla + Espresso

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cashew Spread Food 1 Food 1 • KOWALSKI COMPANIES INC. Cashew Spread	28g	7.6	321	17.9	3.6	3.6	25.0	7.1
Almond Butte... Food 2 Food 2 • BARNEY & CO. CALIFORNIA Almond Butter, Vanilla + Espresso	32g	3.5	594	18.8	3.1	12.5	53.1	21.9

Dark Chocolatey Hazelnut Spread vs Hazelnut Spread, Chocolate Cheesecake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Chocola... Food 1 Food 1 • PEANUT BUTTER & CO, INC. Dark Chocolatey Hazelnut Spread	37g	28.2	541	56.8	40.5	16.2	29.7	8.1
Hazelnut Spr... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Hazelnut Spread, Chocolate Cheesecake	38g	39.6	553	57.9	57.9	2.6	34.2	2.6

Pistacchio Cream vs 100% All Natural Spread, Crunchy Peanut Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pistacchio C... Food 1 Food 1 • EUROPA INTERNATIONAL TRADING CORPORATION Pistacchio Cream	15g	11.1	600	40.0	33.3	—	40.0	6.7
100% All Nat... Food 2 Food 2 • OLD HOME FOODS INC 100% All Natural Spread, Crunchy Peanut Butter	32g	7.0	594	21.9	—	9.4	50.0	25.0

Peanut Spread, Creamy vs Smooth Almond Butter, Sweet & Salty

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Sprea... Food 1 Food 1 • FOODTOWN, INC. Peanut Spread, Creamy	34g	19.9	529	38.2	8.8	5.9	35.3	20.6
Smooth Almon... Food 2 Food 2 • WAY OUT WEST PICTURES INC Smooth Almond Butter, Sweet & Salty	33g	10.7	545	27.3	12.1	9.1	45.5	18.2

Scotcharoo Peanut Spread, Scotcharoo vs Creamy Peanut Butter Spread, Creamy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scotcharoo P... Food 1 Food 1 • MEIJER, INC. Scotcharoo Peanut Spread	33g	16.1	606	33.3	15.2	6.1	45.5	18.2
Creamy Peanu... Food 2 Food 2 • JIF Creamy Peanut Butter Spread	33g	7.0	606	21.2	6.1	9.1	51.5	24.2

Creamy Natural Peanut Butter, Peanut Butter vs Coconut Creamy Almond Butter, Coconut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Natur... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Creamy Natural Peanut Butter, Peanut Butter	32g	3.5	562	15.6	3.1	9.4	50.0	25.0
Coconut Crea... Food 2 Food 2 • GLENCOURT INC. Coconut Creamy Almond Butter	32g	10.7	594	28.1	15.6	9.4	50.0	15.6

Creamy Reduced Fat Peanut Butter, Creamy vs P.B. Crunchy Peanut Butter Spread, P.B. Crunchy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Reduc... Food 1 Food 1 • RALEY'S Creamy Reduced Fat Peanut Butter	32g	18.1	500	37.5	12.5	6.2	34.4	21.9
P.B. Crunchy... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. P.B. Crunchy Peanut Butter Spread	32g	7.1	562	18.8	6.3	6.2	50.0	21.9

Smooth Operator No Stir Natural Creamy Peanut Butter Squeeze Packs, Smooth Operator vs Organic Superfood Coconut Manna, Coconut Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smooth Opera... Food 1 Food 1 • PEANUT BUTTER & CO, INC. Smooth Operator No Stir Natural Creamy Peanut Butter Squeeze Packs	32g	10.7	562	25.0	9.4	6.2	46.9	21.9
Organic Supe... Food 2 Food 2 • NUTIVA, INC. Organic Superfood Coconut Manna, Coconut Butter	14g	1.8	714	21.4	7.1	14.3	64.3	7.1

Creamy Unsweetened Salt Free Peanut Butter, Creamy Unsweetened vs Cashew Butter, Cashew

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Unswe... Food 1 Food 1 • ONCE AGAIN Creamy Unsweetened Salt Free Peanut Butter	30g	5.1	633	16.7	3.3	6.7	53.3	30.0
Cashew Butter Food 2 Food 2 • SPREAD THE LOVE LLC Cashew Butter	32g	14.7	594	28.1	3.1	3.1	53.1	—

Peanut Butter & Grape Jelly Stripes Goober, Grape vs Vanilla Flavor Almond Butter, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Peanut Butter & Grape Jelly Stripes Goober, Grape	56g	53.5	393	53.6	39.3	3.6	17.9	8.9
Vanilla Flav... Food 2 Food 2 • GLENCOURT INC. Vanilla Flavor Almond Butter	32g	12.6	594	31.3	18.8	9.4	46.9	15.6

Salted Caramel, Salted vs Cashew Butter, Coconut Vanilla Bean

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salted Caramel Food 1 Food 1 • BLACK DIAMOND NURSERY INC. Salted Caramel	34g	8.8	553	23.5	2.9	8.8	35.3	35.3
Cashew Butte... Food 2 Food 2 • JULIE'S REAL Cashew Butter, Coconut Vanilla Bean	32g	16.2	594	34.4	9.4	6.2	50.0	12.5

Nut & Seed Butters Comparisons