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

Yogurt (Plain) vs Cranberry Juice

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
Cranberry Juice Food 2 Food 2 • USDA Cranberry Juice	14.5	—	7.3	3.4	—	0.3	—

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	—	—	—	4.0	0.9	23.3

Dry Beans Food Product vs White Grapefruit Juice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.5	1.4	25.2
White Grapef... Food 2 Food 2 • USDA White Grapefruit Juice	14.8	37	7.6	7.7	0.2	0.7	0.6

Pine Nut Kernel (Raw) vs Hummus

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

Almond Butter vs Carrot Root (Raw)

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
Carrot Root ... Food 2 Food 2 • USDA Carrot Root (Raw)	14.3	—	10.3	—	3.1	0.4	0.9

White Grapefruit Juice vs Yellow Onion (Raw)

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

Parmesan Cheese (Grated) vs Tomato Puree

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

Flaxseed (Ground) vs Marinara Sauce

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
Marinara Sauce Food 2 Food 2 • USDA Marinara Sauce	12.4	45	8.1	5.5	1.8	1.5	1.4

Peach (Raw) vs White Onion (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
White Onion ... Food 2 Food 2 • USDA White Onion (Raw)	12.9	35	7.7	5.8	1.2	0.1	0.9

White Onion (Raw) vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.6

Dry Beans Food Product vs Beet (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
Beet (Raw) Food 2 Food 2 • USDA Beet (Raw)	11.3	—	8.8	5.1	3.1	0.3	1.7

Flaxseed (Ground) vs Red Onion (Raw)

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
Red Onion (Raw) Food 2 Food 2 • USDA Red Onion (Raw)	15.4	44	9.9	5.8	2.2	0.1	0.9

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	—	—	—	4.3	1.2	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

Dark Red Kidney Bean vs Navel Orange (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
Navel Orange... Food 2 Food 2 • USDA Navel Orange (Raw)	19.6	47	11.8	8.6	2.0	0.2	0.9

Butternut Squash (Raw) vs Red Cabbage Head (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
Red Cabbage ... Food 2 Food 2 • USDA Red Cabbage Head (Raw)	13.5	—	6.8	—	—	0.2	1.2

Parmesan Cheese (Grated) vs Red Cabbage Head (Raw)

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
Red Cabbage ... Food 2 Food 2 • USDA Red Cabbage Head (Raw)	13.5	—	6.8	—	—	0.2	1.2

Peach (Raw) vs Parmesan Cheese (Grated)

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

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	1.3	23.5
Butternut Sq... Food 2 Food 2 • USDA Butternut Squash (Raw)	17.1	—	10.5	—	2.0	0.2	1.2

Ricotta Cheese vs Cantaloupe (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
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 Grapefruit Juice

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

Smooth Ride Food Comparisons For Diabetics