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

White Onion (Raw) vs Pine Nut Kernel (Raw)

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
Pine Nut Ker... Food 2 Food 2 • USDA Pine Nut Kernel (Raw)	25.7	—	18.6	—	3.9	61.3	15.7

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	1.3	23.5
Orange Juice... Food 2 Food 2 • USDA Orange Juice (Chilled)	20.0	—	10.0	8.1	—	0.4	0.8

Baby Carrot Root (Raw) vs Dark Red Kidney Bean

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

Grapefruit Juice vs Acorn Squash (Raw)

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

Cranberry Juice vs Flaxseed (Ground)

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	—
Flaxseed (Gr... Food 2 Food 2 • USDA Flaxseed (Ground)	20.4	—	34.4	—	23.1	37.3	18.0

Butternut Squash (Raw) vs White Onion (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
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 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	—	—	—	4.1	1.2	23.4
White Grapef... Food 2 Food 2 • USDA White Grapefruit Juice	14.8	37	7.6	7.7	0.2	0.7	0.6

Tomato Puree vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Puree Food 1 Food 1 • USDA Tomato Puree	12.1	—	8.0	4.3	2.0	0.3	1.6
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.7

Hummus vs Ricotta Cheese

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

Dry Beans Food Product vs Honeydew Melon (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	1.0	25.5
Honeydew Mel... Food 2 Food 2 • USDA Honeydew Melon (Raw)	16.3	—	8.2	7.0	—	0.2	0.5

Beet (Raw) vs Avocado (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beet (Raw) Food 1 Food 1 • USDA Beet (Raw)	11.3	—	8.8	5.1	3.1	0.3	1.7
Avocado (Raw) Food 2 Food 2 • USDA Avocado (Raw)	16.1	—	8.3	—	—	20.3	1.8

Almond Butter vs Nectarine (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
Nectarine (Raw) Food 2 Food 2 • USDA Nectarine (Raw)	15.3	39	9.2	7.9	1.5	0.3	1.1

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	—	—	—	4.3	1.2	24.4

Yogurt (Plain) vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.2	24.4

Red Cabbage Head (Raw) vs Strawberry (Raw)

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
Strawberry (... Food 2 Food 2 • USDA Strawberry (Raw)	15.9	—	8.0	4.9	—	0.2	0.6

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

Green Cabbage Head (Raw) vs Cranberry Juice

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

Grapefruit Juice vs Butternut Squash (Raw)

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

Red Cabbage Head (Raw) vs Almond Butter

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

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	—	—	—	4.3	1.0	25.5
Pumpkin Seed... Food 2 Food 2 • USDA Pumpkin Seed (Shell Off)	23.9	—	18.7	—	5.1	40.0	29.9

Smooth Ride Food Comparisons For Diabetics