What are Smooth Ride food comparisons?

Smooth Ride 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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Dry Beans Food Product vs Butternut Squash (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	1.2	21.3
Butternut Sq... Food 2 Food 2 • USDA Butternut Squash (Raw)	17.1	—	10.5	—	2.0	0.2	1.2

Dry Beans Food Product vs White Onion (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.2	1.5	24.4
White Onion ... Food 2 Food 2 • USDA White Onion (Raw)	12.9	35	7.7	5.8	1.2	0.1	0.9

Dry Beans Food Product vs Carrot Root (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	1.0	25.5
Carrot Root ... Food 2 Food 2 • USDA Carrot Root (Raw)	14.3	—	10.3	—	3.1	0.4	0.9

Dry Beans Food Product vs Red Onion (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	1.2	23.4
Red Onion (Raw) Food 2 Food 2 • USDA Red Onion (Raw)	15.4	44	9.9	5.8	2.2	0.1	0.9

Red Cabbage Head (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Cabbage ... Food 1 Food 1 • USDA Red Cabbage Head (Raw)	13.5	—	6.8	—	—	0.2	1.2
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.7

Honeydew Melon (Raw) vs Great Northern Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honeydew Mel... Food 1 Food 1 • USDA Honeydew Melon (Raw)	16.3	—	8.2	7.0	—	0.2	0.5
Great Northe... Food 2 Food 2 • USDA Great Northern Bean	0.0	—	—	—	4.3	1.2	24.7

Avocado (Raw) vs Yellow Onion (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Avocado (Raw) Food 1 Food 1 • USDA Avocado (Raw)	16.1	—	8.3	—	—	20.3	1.8
Yellow Onion... Food 2 Food 2 • USDA Yellow Onion (Raw)	13.4	38	8.6	5.8	1.9	0.1	0.8

Yellow Onion (Raw) vs Pumpkin Seed (Shell Off)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Onion... Food 1 Food 1 • USDA Yellow Onion (Raw)	13.4	38	8.6	5.8	1.9	0.1	0.8
Pumpkin Seed... Food 2 Food 2 • USDA Pumpkin Seed (Shell Off)	23.9	—	18.7	—	5.1	40.0	29.9

Marinara Sauce vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marinara Sauce Food 1 Food 1 • USDA Marinara Sauce	12.4	45	8.1	5.5	1.8	1.5	1.4
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.5	1.4	25.2

Yogurt (Plain) vs Light Red Kidney Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt (Plain) Food 1 Food 1 • USDA Yogurt (Plain)	16.0	—	8.1	—	—	0.1	4.2
Light Red Ki... Food 2 Food 2 • USDA Light Red Kidney Bean	0.0	—	—	—	4.5	1.0	25.0

Strawberry (Raw) vs Pine Nut Kernel (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry (... Food 1 Food 1 • USDA Strawberry (Raw)	15.9	—	8.0	4.9	—	0.2	0.6
Pine Nut Ker... Food 2 Food 2 • USDA Pine Nut Kernel (Raw)	25.7	—	18.6	—	3.9	61.3	15.7

Yogurt (Plain) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt (Plain) Food 1 Food 1 • USDA Yogurt (Plain)	16.0	—	8.1	—	—	0.1	4.2
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.1	25.6

Ricotta Cheese vs White Onion (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ricotta Cheese Food 1 Food 1 • USDA Ricotta Cheese	13.3	157	6.9	—	—	11.0	7.8
White Onion ... Food 2 Food 2 • USDA White Onion (Raw)	12.9	35	7.7	5.8	1.2	0.1	0.9

Dark Red Kidney Bean vs Cantaloupe (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Red Kid... Food 1 Food 1 • USDA Dark Red Kidney Bean	0.0	—	—	—	4.3	1.3	25.9
Cantaloupe (... Food 2 Food 2 • USDA Cantaloupe (Raw)	14.7	34	8.2	7.9	0.8	0.2	0.8

Yogurt (Plain) vs Green Cabbage Head (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt (Plain) Food 1 Food 1 • USDA Yogurt (Plain)	16.0	—	8.1	—	—	0.1	4.2
Green Cabbag... Food 2 Food 2 • USDA Green Cabbage Head (Raw)	12.7	—	6.4	—	—	0.2	1.0

Yogurt (Plain) vs Cantaloupe (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt (Plain) Food 1 Food 1 • USDA Yogurt (Plain)	16.0	—	8.1	—	—	0.1	4.2
Cantaloupe (... Food 2 Food 2 • USDA Cantaloupe (Raw)	14.7	34	8.2	7.9	0.8	0.2	0.8

Orange Juice (Chilled) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Orange Juice... Food 1 Food 1 • USDA Orange Juice (Chilled)	20.0	—	10.0	8.1	—	0.4	0.8
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.2	1.5	24.4

Dry Beans Food Product vs Apricot (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.2	1.5	24.4
Apricot (Raw) Food 2 Food 2 • USDA Apricot (Raw)	17.4	—	10.2	6.3	1.5	0.4	1.0

Dry Beans Food Product vs Strawberry (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	1.2	23.4
Strawberry (... Food 2 Food 2 • USDA Strawberry (Raw)	15.9	—	8.0	4.9	—	0.2	0.6

Dry Beans Food Product vs Cantaloupe (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
Cantaloupe (... Food 2 Food 2 • USDA Cantaloupe (Raw)	14.7	34	8.2	7.9	0.8	0.2	0.8

Smooth Ride Food Comparisons For Diabetics