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

Ancient Grains 5 Minute Meal vs Organic Brown Jasmine Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancient Grai... Food 1 Food 1 • IMG HOLDINGS INC. Ancient Grains 5 Minute Meal	60g	61.5	333	68.3	5.0	15.0	4.2	16.7
Organic Brow... Food 2 Food 2 • LOTUS FOODS Organic Brown Jasmine Rice	210g	100.0	167	35.2	0.2	1.9	1.4	3.8

Red & White Quinoa Organic Grain Blend vs S!Deaway Foods Cuban Black Beans, 9.2 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red & White ... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Red & White Quinoa Organic Grain Blend	120g	54.9	175	25.8	—	2.5	5.0	5.8
S!Deaway Foo... Food 2 Food 2 • SIDEAWAY FOODS S!Deaway Foods Cuban Black Beans, 9.2 Oz	130g	49.2	138	23.9	3.1	4.6	2.7	6.2

Quinoa Salad, Lentil vs White Beans 'N Ham

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Salad... Food 1 Food 1 • DR. MCDOUGALL'S RIGHT FOODS, INC. Quinoa Salad, Lentil	59g	68.7	441	78.0	11.9	16.9	5.9	18.6
White Beans ... Food 2 Food 2 • BURGERS' OZARK COUNTRY CURED HAMS White Beans 'N Ham	130g	54.3	185	29.2	1.5	7.7	1.9	13.9

Southwest Pinto Beans With White Rice & Vegetables vs Black Beans And Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest Pi... Food 1 Food 1 • RIVIANA FOODS INC. Southwest Pinto Beans With White Rice & Vegetables	200g	100.0	155	30.0	1.5	4.5	1.8	5.0
Black Beans ... Food 2 Food 2 • SAMPCO, INC. Black Beans And Beef	55g	9.7	127	9.1	—	—	3.6	10.9

Cuban Style Black Bean & Plantain Baked Plant Based Balls vs Brown And Wild Whole Grain Rice With Quinoa, Brown And Wild With Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cuban Style ... Food 1 Food 1 • VEGGIELAND, LLC Cuban Style Black Bean & Plantain Baked Plant Based Balls	85g	21.3	188	20.0	7.1	7.1	7.1	8.2
Brown And Wi... Food 2 Food 2 • SAFEWAY, INC. Brown And Wild Whole Grain Rice With Quinoa, Brown And Wild With Quinoa	147g	100.0	190	37.4	0.7	—	3.4	4.1

White Chicken Chili Easy Prep Meal Kit, White Chicken Chili vs Black Lentils, Black

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Chicke... Food 1 Food 1 • CONIFER SPECIALTIES INC. White Chicken Chili Easy Prep Meal Kit	38g	27.0	342	63.2	5.3	26.3	2.6	15.8
Black Lentils Food 2 Food 2 • TARGET STORES Black Lentils	75g	23.3	173	30.7	1.3	14.7	—	13.3

Medium Lentil & Veggie Tikka Masala With Pumpkin & Sweet Peppers, Medium Lentil & Veggie Tikka Masala vs Latin Citrus Tuna

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Medium Lenti... Food 1 Food 1 • INTERGGS, INC. Medium Lentil & Veggie Tikka Masala With Pumpkin & Sweet Peppers	285g	57.3	67	12.6	2.5	2.5	1.8	2.5
Latin Citrus... Food 2 Food 2 • STARKIST CO. Latin Citrus Tuna	128g	29.4	125	14.8	2.3	3.1	2.7	8.6

Vegetable Medley Quinoa & Brown Rice Blend, Vegetable Medley vs Steamables Whole Grain Brown Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Me... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Vegetable Medley Quinoa & Brown Rice Blend	140g	61.2	143	25.7	2.1	3.6	2.9	3.6
Steamables W... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Steamables Whole Grain Brown Rice	140g	85.1	171	32.1	—	1.4	3.6	2.9

Cajun Brown Rice Seasoned Brown Rice With Traditional Louisiana Herbs And Spices Big Easy Heat & Serve Rice, Cajun Brown Rice vs 90 Second Whole Grain Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cajun Brown ... Food 1 Food 1 • ZATARAIN'S INC. Cajun Brown Rice Seasoned Brown Rice With Traditional Louisiana Herbs And Spices Big Easy Heat & Serve Rice	140g	81.1	164	30.7	0.7	1.4	2.9	3.6
90 Second Wh... Food 2 Food 2 • TARGET STORES 90 Second Whole Grain Quinoa	227g	100.0	172	29.5	—	3.1	4.4	6.2

7 Grain Steamables Rice, 7 Grain vs Black Beans And Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
7 Grain Stea... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. 7 Grain Steamables Rice	140g	66.8	171	27.9	0.7	3.6	5.0	4.3
Black Beans ... Food 2 Food 2 • SAMPCO, INC. Black Beans And Beef	55g	9.7	127	9.1	—	—	3.6	10.9

Teriyaki Chicken & Rice Perfect Blend Of Chicken, Rice And Savory Vegetables In A Sweet And Spicy Teriyaki Sauce Adventure Meals, Teriyaki Chicken & Rice vs Tuscan Style White Bean Slow Cooker Solutions, Tuscan Style White Bean

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Teriyaki Chi... Food 1 Food 1 • WISE COMPANY, INC. Teriyaki Chicken & Rice Perfect Blend Of Chicken, Rice And Savory Vegetables In A Sweet And Spicy Teriyaki Sauce Adventure Meals	68g	86.4	368	67.7	13.2	1.5	2.9	17.7
Tuscan Style... Food 2 Food 2 • WAL-MART STORES, INC. Tuscan Style White Bean Slow Cooker Solutions	42g	24.8	238	59.5	4.8	28.6	3.6	19.1

Long Grain & Black Beans Rice With Cilantro Lime, Long Grain & Black Beans vs Stir Fried Cauliflower, Soy Glazed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • UNCLE BEN'S INC. Long Grain & Black Beans Rice With Cilantro Lime	140g	73.2	157	28.6	1.4	2.1	3.2	3.6
Stir Fried... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Stir Fried Cauliflower, Soy Glazed	130g	21.8	85	10.8	5.4	2.3	3.1	3.1

Brown Rice With Quinoa & Lentils Seasoned With Herbs & Spices, Herbs & Spices vs Brown Rice Biryani

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice W... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Brown Rice With Quinoa & Lentils Seasoned With Herbs & Spices, Herbs & Spices	250g	73.4	92	16.4	—	1.6	1.6	2.8
Brown Rice B... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Brown Rice Biryani	125g	53.4	144	24.0	1.6	2.4	3.6	3.2

Brown Basmati Rice vs Chicken Flavored Whole Grain Brown Ready Rice, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Basmat... Food 1 Food 1 • UNCLE BEN'S INC. Brown Basmati Rice	141g	85.1	170	32.6	0.7	2.1	2.8	3.6
Chicken Flav... Food 2 Food 2 • UNCLE BEN'S INC. Chicken Flavored Whole Grain Brown Ready Rice	250g	81.5	88	16.8	0.4	0.4	1.6	2.0

S!Deaway Foods Three Sisters, 9.2 Oz vs Tuscan Herbs Organic Super Grains, Tuscan Herbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
S!Deaway Foo... Food 1 Food 1 • SIDEAWAY FOODS S!Deaway Foods Three Sisters, 9.2 Oz	130g	39.7	108	19.2	2.3	3.8	1.5	4.6
Tuscan Herbs... Food 2 Food 2 • SEEDS OF CHANGE INCORPORATED Tuscan Herbs Organic Super Grains	226g	55.8	97	15.9	0.4	3.5	2.2	2.2

Black Lentil + Tomato + Cumin Organic Dal, Black Lentil + Tomato + Cumin vs Mediterranean Style Chickpeas & Bean Medley With Couscous, Carrots & Red Bell Pepper With Citrus Basil Vinaigrette Protein Bowl, Mediterranean Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Lentil... Food 1 Food 1 • MAYA KAIMAL FOODS, LLC Black Lentil + Tomato + Cumin Organic Dal	142g	35.5	113	14.8	4.9	2.1	4.9	3.5
Mediterranea... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Mediterranean Style Chickpeas & Bean Medley With Couscous, Carrots & Red Bell Pepper With Citrus Basil Vinaigrette Protein Bowl	250g	98.3	160	26.4	2.8	6.4	3.6	5.6

Refried Chorizo Beans, Refried vs Quinoa, Brown & Red Rice With Flaxseed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Refried Chor... Food 1 Food 1 • CUATRO CINCO ENTERPRISES, LLC Refried Chorizo Beans	130g	21.5	123	10.8	—	2.3	6.2	8.5
Quinoa, Brow... Food 2 Food 2 • SEEDS OF CHANGE INCORPORATED Quinoa, Brown & Red Rice With Flaxseed	153g	91.1	170	32.7	0.7	2.6	2.6	3.3

1 Oz Whole Grain Fish Stx vs Thai Chili Salmon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
1 Oz Whole G... Food 1 Food 1 • BEAVER STREET FISHERIES INC. 1 Oz Whole Grain Fish Stx	112g	32.6	196	16.1	—	0.9	7.1	15.2
Thai Chili S... Food 2 Food 2 • BEAVER STREET FISHERIES INC. Thai Chili Salmon	112g	3.8	196	1.8	0.9	—	12.5	17.9

Crawfish Fritter Mix vs Thai Chili Salmon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crawfish Fri... Food 1 Food 1 • BEAVER STREET FISHERIES INC. Crawfish Fritter Mix	113g	77.1	195	38.1	8.0	3.5	1.8	5.3
Thai Chili S... Food 2 Food 2 • BEAVER STREET FISHERIES INC. Thai Chili Salmon	112g	3.8	196	1.8	0.9	—	12.5	17.9

Crawfish Fritter Mix vs Beer Battered Cod

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crawfish Fri... Food 1 Food 1 • BEAVER STREET FISHERIES INC. Crawfish Fritter Mix	113g	77.1	195	38.1	8.0	3.5	1.8	5.3
Beer Battere... Food 2 Food 2 • BEAVER STREET FISHERIES INC. Beer Battered Cod	113g	21.3	115	10.6	—	0.9	0.4	14.2

Smooth Ride Food Comparisons