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

Great Northern Bean vs Apricot (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Great Northe... Food 1 Food 1 • USDA Great Northern Bean	0.0	—	—	—	4.3	1.2	24.7
Apricot (Raw) Food 2 Food 2 • USDA Apricot (Raw)	17.4	—	10.2	6.3	1.5	0.4	1.0

Orange Juice (Chilled) vs Orange Bell Pepper (Raw)

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

Cranberry Juice vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Juice Food 1 Food 1 • USDA Cranberry Juice	14.5	—	7.3	3.4	—	0.3	—
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.6

Ricotta Cheese vs Avocado (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
Avocado (Raw) Food 2 Food 2 • USDA Avocado (Raw)	16.1	—	8.3	—	—	20.3	1.8

Orange Bell Pepper (Raw) vs Yogurt (Plain)

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

Orange Juice (Chilled) vs Parmesan Cheese (Grated)

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
Parmesan Che... Food 2 Food 2 • USDA Parmesan Cheese (Grated)	22.3	421	12.4	0.1	—	28.0	29.6

Yellow Onion (Raw) vs Carrot Root (Raw)

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
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 Pumpkin Seed (Shell Off)

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
Pumpkin Seed... Food 2 Food 2 • USDA Pumpkin Seed (Shell Off)	23.9	—	18.7	—	5.1	40.0	29.9

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	—	—	—	4.3	1.2	24.4

Grapefruit Juice vs Ricotta Cheese

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
Ricotta Cheese Food 2 Food 2 • USDA Ricotta Cheese	13.3	157	6.9	—	—	11.0	7.8

Peach (Raw) vs Almond Butter

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

Dry Beans Food Product vs Orange Juice (Chilled)

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
Orange Juice... Food 2 Food 2 • USDA Orange Juice (Chilled)	20.0	—	10.0	8.1	—	0.4	0.8

Acorn Squash (Raw) vs Tomato Puree

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
Tomato Puree Food 2 Food 2 • USDA Tomato Puree	12.1	—	8.0	4.3	2.0	0.3	1.6

Pine Nut Kernel (Raw) vs Parmesan Cheese (Grated)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pine Nut Ker... Food 1 Food 1 • USDA Pine Nut Kernel (Raw)	25.7	—	18.6	—	3.9	61.3	15.7
Parmesan Che... Food 2 Food 2 • USDA Parmesan Cheese (Grated)	22.3	421	12.4	0.1	—	28.0	29.6

White Grapefruit Juice vs Yogurt (Plain)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Grapef... Food 1 Food 1 • USDA White Grapefruit Juice	14.8	37	7.6	7.7	0.2	0.7	0.6
Yogurt (Plain) Food 2 Food 2 • USDA Yogurt (Plain)	16.0	—	8.1	—	—	0.1	4.2

Cantaloupe (Raw) vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.4	1.1	26.8

Dry Beans Food Product vs Tomato Puree

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
Tomato Puree Food 2 Food 2 • USDA Tomato Puree	12.1	—	8.0	4.3	2.0	0.3	1.6

Parmesan Cheese (Grated) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Che... Food 1 Food 1 • USDA Parmesan Cheese (Grated)	22.3	421	12.4	0.1	—	28.0	29.6
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	1.2	21.3

Apricot (Raw) vs Dark Red Kidney Bean

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
Dark Red Kid... Food 2 Food 2 • USDA Dark Red Kidney Bean	0.0	—	—	—	4.3	1.3	25.9

Great Northern Bean vs Flaxseed (Ground)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Great Northe... Food 1 Food 1 • USDA Great Northern Bean	0.0	—	—	—	4.3	1.2	24.7
Flaxseed (Gr... Food 2 Food 2 • USDA Flaxseed (Ground)	20.4	—	34.4	—	23.1	37.3	18.0

Smooth Ride Food Comparisons For Diabetics