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

Blueberry Muffin Lightly Sweetened Whole Grain Cereal, Blueberry Muffin vs Blueberry Frosted Shredded Wheat Bite Size Lightly Sweetened Whole Grain Wheat Cereal, Blueberry Frosted Shredded Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mu... Food 1 Food 1 • THE KELLOGG COMPANY Blueberry Muffin Lightly Sweetened Whole Grain Cereal	52g	74.6	346	82.7	23.1	9.6	1.9	7.7
Blueberry Fr... Food 2 Food 2 • MEIJER, INC. Blueberry Frosted Shredded Wheat Bite Size Lightly Sweetened Whole Grain Wheat Cereal	60g	84.4	350	81.7	—	10.0	1.7	8.3

Sweet Home Farm, Granola, Vanilla Cocoa, Vanilla Cocoa vs Private Selection, Spiced Apple Loose Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Home F... Food 1 Food 1 • 8TH AVENUE FOOD & PROVISIONS, INC. Sweet Home Farm, Granola, Vanilla Cocoa, Vanilla Cocoa	55g	69.3	436	72.7	23.6	7.3	12.7	9.1
Private Sele... Food 2 Food 2 • THE KROGER CO. Private Selection, Spiced Apple Loose Granola	62g	70.9	419	67.7	24.2	8.1	12.9	11.3

Vermont Style Maple Instant Oatmeal, Vermont Style Maple vs Frosted Lightly Sweetened Whole Grain Cereal, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vermont Styl... Food 1 Food 1 • CONAGRA BRANDS, INC. Vermont Style Maple Instant Oatmeal	46g	58.2	391	73.9	8.7	8.7	5.4	10.9
Frosted Ligh... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Lightly Sweetened Whole Grain Cereal, Original	54g	78.3	352	85.2	20.4	11.1	1.9	9.3

Oatmeal, Wild Blueberry vs Swiss Style Muesli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oatmeal, Wil... Food 1 Food 1 • M AND M PRODUCTIONS CO. Oatmeal, Wild Blueberry	170g	65.0	159	22.9	5.9	3.5	5.3	4.1
Swiss Style ... Food 2 Food 2 • BOUNTIFUL BERRY, INC. Swiss Style Muesli	39g	40.1	385	64.1	7.7	10.3	9.0	15.4

Sweetened Whole Grain Wheat & Oat Cereal Finished With Real Honey & Roasted Ground Almonds Falcon Flakes, Real Honey & Roasted Ground Almonds vs Blueberry Frosted Shredded Wheat Bite Size Lightly Sweetened Whole Grain Wheat Cereal, Blueberry Frosted Shredded Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Wh... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Sweetened Whole Grain Wheat & Oat Cereal Finished With Real Honey & Roasted Ground Almonds Falcon Flakes, Real Honey & Roasted Ground Almonds	40g	52.4	350	77.5	22.5	10.0	3.8	12.5
Blueberry Fr... Food 2 Food 2 • MEIJER, INC. Blueberry Frosted Shredded Wheat Bite Size Lightly Sweetened Whole Grain Wheat Cereal	55g	76.4	345	81.8	20.0	10.9	1.8	9.1

Vanilla Maple Granola, Vanilla Maple vs No Sugar Added!* Traditional Rolled Oats, Traditional

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Mapl... Food 1 Food 1 • JESSICA'S NATURAL FOODS, LLC Vanilla Maple Granola	30g	28.5	433	60.0	23.3	10.0	20.0	10.0
No Sugar Add... Food 2 Food 2 • UNITED NATURAL FOODS, INC. No Sugar Added!* Traditional Rolled Oats, Traditional	45g	50.1	378	66.7	—	8.9	6.7	13.3

Original Granola vs Vanilla Almond Instant Oatmeal, Vanilla Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Gra... Food 1 Food 1 • ANAHOLA GRANOLA Original Granola	45g	39.5	467	53.3	20.0	6.7	24.4	11.1
Vanilla Almo... Food 2 Food 2 • MEIJER, INC. Vanilla Almond Instant Oatmeal	54g	57.0	389	64.8	20.4	9.3	8.3	18.5

Granola, California Raisin vs Original Instant Oatmeal, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Granola, Cal... Food 1 Food 1 • SAN FRANOLA Granola, California Raisin	44g	26.1	341	45.5	13.6	13.6	15.9	22.7
Original Ins... Food 2 Food 2 • WEIS MARKETS, INC. Original Instant Oatmeal	40g	44.3	375	67.5	—	10.0	7.5	12.5

Premium Organic Granola vs Steel Cut Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Orga... Food 1 Food 1 • CATHERINE B. MING INC. Premium Organic Granola	28g	22.4	496	50.0	21.4	7.1	32.1	10.7
Steel Cut Oats Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Steel Cut Oats	44g	46.0	386	65.9	—	11.4	6.8	15.9

Superfood Cereal, Espresso Maca Mulberry vs Dark Chocolate Almond Oatmeal, Dark Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Superfood Ce... Food 1 Food 1 • MOZIAN & ASSOCIATES, INC. Superfood Cereal, Espresso Maca Mulberry	65g	56.1	354	58.5	13.9	13.8	7.7	10.8
Dark Chocola... Food 2 Food 2 • KIND INC. Dark Chocolate Almond Oatmeal	43g	45.9	395	65.1	20.9	9.3	14.0	11.6

Chocolatey Cereal With Monster Marshmallows, Chocolatey With Monster Marshmallows vs Apple Pie Overnight Oats, Apple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolatey C... Food 1 Food 1 • GENERAL MILLS, INC. Chocolatey Cereal With Monster Marshmallows, Chocolatey With Monster Marshmallows	36g	100.0	389	86.1	33.3	5.6	4.2	5.6
Apple Pie Ov... Food 2 Food 2 • MUSH FOODS, INC. Apple Pie Overnight Oats	170g	65.0	165	23.5	5.9	4.1	4.7	4.7

Shredded Wheat Bite Size Frosted Cereal, Wheat vs Cranberry Pumpkin Seed Superfood Oats, Cranberry Pumpkin Seed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Whe... Food 1 Food 1 • NASH FINCH COMPANY Shredded Wheat Bite Size Frosted Cereal, Wheat	60g	86.3	350	83.3	20.0	10.0	1.7	8.3
Cranberry Pu... Food 2 Food 2 • PURELY ELIZABETH Cranberry Pumpkin Seed Superfood Oats	57g	55.1	421	61.4	8.8	10.5	12.3	15.8

Cinnamon Walnut High Protein Granola, Cinnamon Walnut vs Maple & Brown Sugar Instant Oatmeal, Maple & Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Wal... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Cinnamon Walnut High Protein Granola	60g	49.8	467	51.7	18.3	6.7	18.3	25.0
Maple & Brow... Food 2 Food 2 • THE KROGER CO. Maple & Brown Sugar Instant Oatmeal	55g	76.0	382	78.2	—	7.3	4.6	9.1

Frosted Shredded Wheat Bite Size Sweetened Whole Grain Cereal, Frosted Shredded Wheat vs Chocolate Oats, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Shre... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Frosted Shredded Wheat Bite Size Sweetened Whole Grain Cereal	55g	80.3	345	83.6	20.0	9.1	1.8	9.1
Chocolate Oats Food 2 Food 2 • CHICAGO BAR COMPANY Chocolate Oats	62g	52.6	403	54.8	12.9	9.7	14.5	19.4

Vanilla Almond Morning Oat Crunch Cereal, Vanilla Almond vs Lowfat Granola Cereal With Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Almo... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Vanilla Almond Morning Oat Crunch Cereal	55g	73.4	400	76.4	27.3	7.3	5.5	12.7
Lowfat Grano... Food 2 Food 2 • DIGITAL SOUND LABS Lowfat Granola Cereal With Almond	55g	76.2	382	80.0	27.3	9.1	5.5	7.3

Cinnamon Roll Creme Filled Sweetened Wheat Cereal, Cinnamon vs Crunchy Granola Raisin Bran Crunchy Wheat And Rice Flakes With Raisins, Oats And Honey Granola Clusters Cereal, Crunchy Granola Raisin Bran

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Rol... Food 1 Food 1 • GENERAL MILLS, INC. Cinnamon Roll Creme Filled Sweetened Wheat Cereal	52g	73.9	442	76.9	36.5	3.8	11.5	5.8
Crunchy Gran... Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Crunchy Granola Raisin Bran Crunchy Wheat And Rice Flakes With Raisins, Oats And Honey Granola Clusters Cereal	55g	82.5	364	83.6	32.7	7.3	1.8	7.3

Natural Granola Cereal, Oats, Honey & Almonds vs No Added Sugar Organic Cinnamon Apple Granola, Cinnamon; Apple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Gran... Food 1 Food 1 • ALDI INC. Natural Granola Cereal, Oats, Honey & Almonds	55g	65.2	418	70.9	21.8	9.1	12.7	10.9
No Added Sug... Food 2 Food 2 • SMALL PLANET FOODS, INC. No Added Sugar Organic Cinnamon Apple Granola, Cinnamon; Apple	61g	62.7	492	62.3	14.8	8.2	23.0	8.2

Granola, Vanilla Pecan Granola, Vanilla Pecan Granola vs Vanilla Granola Clusters Whole Grain Rolled Oat Clusters Cereal With Almonds, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Granola, Van... Food 1 Food 1 • BOULDER GRANOLA Granola, Vanilla Pecan Granola, Vanilla Pecan Granola	28g	16.7	500	42.9	7.1	10.7	35.7	10.7
Vanilla Gran... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Vanilla Granola Clusters Whole Grain Rolled Oat Clusters Cereal With Almonds	58g	75.2	431	74.1	27.6	6.9	12.1	8.6

Frosted Shredded Wheat Sweetened, Crunchy, Whole Grain Wheat Cereal, Frosted Shredded Wheat vs Maple Brown Sugar Fiber Complete Instant Oatmeal, Maple Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Shre... Food 1 Food 1 • GILSTER MARYLEE C/O KO-PAK INC. Frosted Shredded Wheat Sweetened, Crunchy, Whole Grain Wheat Cereal	60g	90.2	367	86.7	20.0	10.0	1.7	8.3
Maple Brown ... Food 2 Food 2 • MEIJER, INC. Maple Brown Sugar Fiber Complete Instant Oatmeal	45g	46.9	356	75.6	15.6	22.2	4.4	8.9

Classic Cinnamon 5 Grain + Seed Oatmeal Sweetened With Coconut Sugar, Classic Cinnamon vs Apple Cranberry Custom Milled Oatmeal, Apple Cranberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Cinn... Food 1 Food 1 • PURELY ELIZABETH Classic Cinnamon 5 Grain + Seed Oatmeal Sweetened With Coconut Sugar	43g	47.9	372	67.4	18.6	9.3	7.0	16.3
Apple Cranbe... Food 2 Food 2 • UMPQUA OATS, INC Apple Cranberry Custom Milled Oatmeal	73g	83.3	356	65.8	17.8	6.8	4.8	12.3

Smooth Ride Food Comparisons