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

Nectarine (Raw) vs Beet (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nectarine (Raw) Food 1 Food 1 • USDA Nectarine (Raw)	15.3	39	9.2	7.9	1.5	0.3	1.1
Beet (Raw) Food 2 Food 2 • USDA Beet (Raw)	11.3	—	8.8	5.1	3.1	0.3	1.7

Almond Butter vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Butter Food 1 Food 1 • USDA Almond Butter	20.3	—	21.2	—	9.7	53.0	20.8
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.1	25.6

Baby Carrot Root (Raw) vs Yogurt (Plain)

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
Yogurt (Plain) Food 2 Food 2 • USDA Yogurt (Plain)	16.0	—	8.1	—	—	0.1	4.2

Grapefruit Juice vs Almond Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grapefruit J... Food 1 Food 1 • USDA Grapefruit Juice	18.2	—	9.1	7.1	—	0.3	0.6
Almond Butter Food 2 Food 2 • USDA Almond Butter	20.3	—	21.2	—	9.7	53.0	20.8

Dry Beans Food Product vs Cranberry Juice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.5
Cranberry Juice Food 2 Food 2 • USDA Cranberry Juice	14.5	—	7.3	3.4	—	0.3	—

Apricot (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apricot (Raw) Food 1 Food 1 • USDA Apricot (Raw)	17.4	—	10.2	6.3	1.5	0.4	1.0
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.0	25.5

Honeydew Melon (Raw) vs Hummus

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

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

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
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 Acorn 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	0.9	23.3
Acorn Squash... Food 2 Food 2 • USDA Acorn Squash (Raw)	15.6	—	10.5	—	2.6	0.2	1.3

Carrot Root (Raw) vs Apricot (Raw)

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
Apricot (Raw) Food 2 Food 2 • USDA Apricot (Raw)	17.4	—	10.2	6.3	1.5	0.4	1.0

Butternut Squash (Raw) vs Great Northern Bean

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
Great Northe... Food 2 Food 2 • USDA Great Northern Bean	0.0	—	—	—	4.3	1.2	24.7

Dark Red Kidney Bean vs White 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
White Grapef... Food 2 Food 2 • USDA White Grapefruit Juice	14.8	37	7.6	7.7	0.2	0.7	0.6

Hummus vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hummus Food 1 Food 1 • USDA Hummus	18.2	229	14.9	0.3	5.4	17.1	7.4
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.5	1.4	25.2

Green Cabbage Head (Raw) vs Flaxseed (Ground)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Cabbag... Food 1 Food 1 • USDA Green Cabbage Head (Raw)	12.7	—	6.4	—	—	0.2	1.0
Flaxseed (Gr... Food 2 Food 2 • USDA Flaxseed (Ground)	20.4	—	34.4	—	23.1	37.3	18.0

Red Onion (Raw) vs Cantaloupe (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Onion (Raw) Food 1 Food 1 • USDA Red Onion (Raw)	15.4	44	9.9	5.8	2.2	0.1	0.9
Cantaloupe (... Food 2 Food 2 • USDA Cantaloupe (Raw)	14.7	34	8.2	7.9	0.8	0.2	0.8

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	—	—	—	4.0	1.2	21.3
Yellow Onion... Food 2 Food 2 • USDA Yellow Onion (Raw)	13.4	38	8.6	5.8	1.9	0.1	0.8

Baby Carrot Root (Raw) vs Beet (Raw)

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
Beet (Raw) Food 2 Food 2 • USDA Beet (Raw)	11.3	—	8.8	5.1	3.1	0.3	1.7

Green Cabbage Head (Raw) vs Cantaloupe (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Cabbag... Food 1 Food 1 • USDA Green Cabbage Head (Raw)	12.7	—	6.4	—	—	0.2	1.0
Cantaloupe (... Food 2 Food 2 • USDA Cantaloupe (Raw)	14.7	34	8.2	7.9	0.8	0.2	0.8

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	—	—	—	4.1	1.3	23.5
Almond Butter Food 2 Food 2 • USDA Almond Butter	20.3	—	21.2	—	9.7	53.0	20.8

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	—	—	—	4.1	1.2	23.4
Butternut Sq... Food 2 Food 2 • USDA Butternut Squash (Raw)	17.1	—	10.5	—	2.0	0.2	1.2

Smooth Ride Food Comparisons For Diabetics