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.

Badlow

Butternut Squash (Raw) vs Honeydew Melon (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butternut Sq... Food 1 Food 1 • USDA Butternut Squash (Raw)	17.1	—	10.5	—	2.0	0.2	1.2
Honeydew Mel... Food 2 Food 2 • USDA Honeydew Melon (Raw)	16.3	—	8.2	7.0	—	0.2	0.5

Dry Beans Food Product vs Orange Bell Pepper (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
Orange Bell ... Food 2 Food 2 • USDA Orange Bell Pepper (Raw)	11.4	—	6.7	—	1.0	0.2	0.9

Dark Red Kidney Bean vs Grapefruit Juice

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
Grapefruit J... Food 2 Food 2 • USDA Grapefruit Juice	18.2	—	9.1	7.1	—	0.3	0.6

Flaxseed (Ground) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flaxseed (Gr... Food 1 Food 1 • USDA Flaxseed (Ground)	20.4	—	34.4	—	23.1	37.3	18.0
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.5	24.1

White Onion (Raw) vs Tomato Puree

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Onion ... Food 1 Food 1 • USDA White Onion (Raw)	12.9	35	7.7	5.8	1.2	0.1	0.9
Tomato Puree Food 2 Food 2 • USDA Tomato Puree	12.1	—	8.0	4.3	2.0	0.3	1.6

Peach (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach (Raw) Food 1 Food 1 • USDA Peach (Raw)	17.2	42	10.1	8.4	1.5	0.3	0.9
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.4

Baby Carrot Root (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Carrot ... Food 1 Food 1 • USDA Baby Carrot Root (Raw)	12.8	—	9.1	—	2.7	0.1	0.8
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.4

Avocado (Raw) vs Hummus

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
Hummus Food 2 Food 2 • USDA Hummus	18.2	229	14.9	0.3	5.4	17.1	7.4

Carrot Root (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot Root ... Food 1 Food 1 • USDA Carrot Root (Raw)	14.3	—	10.3	—	3.1	0.4	0.9
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.2	24.4

Navel Orange (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Navel Orange... Food 1 Food 1 • USDA Navel Orange (Raw)	19.6	47	11.8	8.6	2.0	0.2	0.9
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	1.2	21.3

Peach (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach (Raw) Food 1 Food 1 • USDA Peach (Raw)	17.2	42	10.1	8.4	1.5	0.3	0.9
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.5	1.4	25.2

Orange Bell Pepper (Raw) vs Ricotta Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Orange Bell ... Food 1 Food 1 • USDA Orange Bell Pepper (Raw)	11.4	—	6.7	—	1.0	0.2	0.9
Ricotta Cheese Food 2 Food 2 • USDA Ricotta Cheese	13.3	157	6.9	—	—	11.0	7.8

Dry Beans Food Product vs Almond Butter

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
Almond Butter Food 2 Food 2 • USDA Almond Butter	20.3	—	21.2	—	9.7	53.0	20.8

Acorn Squash (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Acorn Squash... Food 1 Food 1 • USDA Acorn Squash (Raw)	15.6	—	10.5	—	2.6	0.2	1.3
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.2	24.4

Dry Beans Food Product vs Yellow 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	23.7
Yellow Onion... Food 2 Food 2 • USDA Yellow Onion (Raw)	13.4	38	8.6	5.8	1.9	0.1	0.8

Orange Bell Pepper (Raw) vs Green Cabbage Head (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Orange Bell ... Food 1 Food 1 • USDA Orange Bell Pepper (Raw)	11.4	—	6.7	—	1.0	0.2	0.9
Green Cabbag... Food 2 Food 2 • USDA Green Cabbage Head (Raw)	12.7	—	6.4	—	—	0.2	1.0

Pumpkin Seed (Shell Off) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Seed... Food 1 Food 1 • USDA Pumpkin Seed (Shell Off)	23.9	—	18.7	—	5.1	40.0	29.9
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.6

Cantaloupe (Raw) vs Red Cabbage Head (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	14.7	34	8.2	7.9	0.8	0.2	0.8
Red Cabbage ... Food 2 Food 2 • USDA Red Cabbage Head (Raw)	13.5	—	6.8	—	—	0.2	1.2

Acorn Squash (Raw) vs Strawberry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Acorn Squash... Food 1 Food 1 • USDA Acorn Squash (Raw)	15.6	—	10.5	—	2.6	0.2	1.3
Strawberry (... Food 2 Food 2 • USDA Strawberry (Raw)	15.9	—	8.0	4.9	—	0.2	0.6

Peach (Raw) vs Green Cabbage Head (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach (Raw) Food 1 Food 1 • USDA Peach (Raw)	17.2	42	10.1	8.4	1.5	0.3	0.9
Green Cabbag... Food 2 Food 2 • USDA Green Cabbage Head (Raw)	12.7	—	6.4	—	—	0.2	1.0

Smooth Ride Food Comparisons For Diabetics

Butternut Squash (Raw) vs Honeydew Melon (Raw)

Dry Beans Food Product vs Orange Bell Pepper (Raw)

Dark Red Kidney Bean vs Grapefruit Juice

Flaxseed (Ground) vs Dry Beans Food Product

White Onion (Raw) vs Tomato Puree

Peach (Raw) vs Dry Beans Food Product

Baby Carrot Root (Raw) vs Dry Beans Food Product

Avocado (Raw) vs Hummus

Carrot Root (Raw) vs Dry Beans Food Product

Navel Orange (Raw) vs Dry Beans Food Product

Peach (Raw) vs Dry Beans Food Product

Orange Bell Pepper (Raw) vs Ricotta Cheese

Dry Beans Food Product vs Almond Butter

Acorn Squash (Raw) vs Dry Beans Food Product

Dry Beans Food Product vs Yellow Onion (Raw)

Orange Bell Pepper (Raw) vs Green Cabbage Head (Raw)

Pumpkin Seed (Shell Off) vs Dry Beans Food Product

Cantaloupe (Raw) vs Red Cabbage Head (Raw)

Acorn Squash (Raw) vs Strawberry (Raw)

Peach (Raw) vs Green Cabbage Head (Raw)

Frequently Asked Questions

What are Smooth Ride food comparisons?

How do I use these food comparisons for diabetes management?

What does the Blood Sugar Impact (BSI) score mean?

How should I interpret the nutritional information in these comparisons?

Can I create my own food comparisons?

How often should I use food comparisons in my meal planning?