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

Bacon, Egg & Cheese With Potatoes & Onions Burritos, Bacon, Egg & Cheese vs Parma Melt Canadian Style Bacon With Egg, Bruschetta Jack Cheese And Parmesan Spread On Rosemary Focaccia Bun Breakfast Sandwiches, Parma Melt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon, Egg &... Food 1 Food 1 • BOB EVANS FARMS INC Bacon, Egg & Cheese With Potatoes & Onions Burritos, Bacon, Egg & Cheese	136g	57.9	243	22.8	0.7	0.7	11.8	9.6
Parma Melt C... Food 2 Food 2 • WAL-MART STORES, INC. Parma Melt Canadian Style Bacon With Egg, Bruschetta Jack Cheese And Parmesan Spread On Rosemary Focaccia Bun Breakfast Sandwiches	203g	87.8	266	23.7	1.0	1.0	13.3	12.8

Breakfast Burrito Chorizo & Scrambled Eggs With Southwest Style Vegetables & Brown Rice Plated And Topped With Salsa Bowl, Breakfast Burrito vs Kroger, English Muffin Sandwiches

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Bu... Food 1 Food 1 • BELLISIO FOODS INC Breakfast Burrito Chorizo & Scrambled Eggs With Southwest Style Vegetables & Brown Rice Plated And Topped With Salsa Bowl	269g	52.8	134	12.6	1.9	2.6	6.7	6.3
Kroger, Engl... Food 2 Food 2 • THE KROGER CO. Kroger, English Muffin Sandwiches	111g	44.5	189	21.6	1.8	0.9	7.2	10.8

Turkey Sausage, Egg White & Cheese Whole Grain Bagel Sandwiches, Turkey Sausage, Egg White & Cheese vs Sausage & Egg Waffle Sliders, Sausage & Egg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sausa... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Turkey Sausage, Egg White & Cheese Whole Grain Bagel Sandwiches, Turkey Sausage, Egg White & Cheese	136g	52.0	199	23.5	4.4	3.7	5.9	13.2
Sausage & Eg... Food 2 Food 2 • AGRIMISSOURI Sausage & Egg Waffle Sliders	135g	34.7	193	14.1	3.0	0.7	9.6	12.6

Biscuits, Bacon & Creamy Sausage Gravy All Dry Breakfast, Biscuits, Bacon & Creamy Sausage Gravy vs Farmers Market Cage Free Scrambled Eggs, Asparagus, Farro, All Natural Chicken Sausage, Mushrooms, Red Peppers, & Swiss Cheese Morning Protein Bowl, Farmers Market

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Biscuits, Ba... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Biscuits, Bacon & Creamy Sausage Gravy All Dry Breakfast, Biscuits, Bacon & Creamy Sausage Gravy	277g	100.0	220	23.1	7.2	0.4	10.8	7.6
Farmers Mark... Food 2 Food 2 • TYSON FOODS, INC. Farmers Market Cage Free Scrambled Eggs, Asparagus, Farro, All Natural Chicken Sausage, Mushrooms, Red Peppers, & Swiss Cheese Morning Protein Bowl	206g	32.9	136	9.7	1.0	1.5	6.8	9.2

Buttermilk Southern Style Biscuits, Buttermilk vs Sausage, Egg & Cheese Croissant Sandwiches, Sausage, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk S... Food 1 Food 1 • MAMA BISCUIT'S GOURMET BISCUITS Buttermilk Southern Style Biscuits	85g	50.5	259	31.8	7.1	1.2	9.4	7.1
Sausage, Egg... Food 2 Food 2 • BI-LO INC. Sausage, Egg & Cheese Croissant Sandwiches, Sausage, Egg & Cheese	106g	26.5	302	13.2	1.9	—	22.6	9.4

Uncured Ham, Egg & Cheddar Served On Multi Grain Flatbread, Uncured Ham, Egg & Cheddar vs Bacon, Egg & Cheese With Hot Honey Big&Bold Breakfast, Bacon, Egg & Cheese With Hot Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Uncured Ham,... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Uncured Ham, Egg & Cheddar Served On Multi Grain Flatbread, Uncured Ham, Egg & Cheddar	104g	28.8	202	16.4	1.0	1.9	9.6	13.5
Bacon, Egg &... Food 2 Food 2 • NESTLE USA INC. Bacon, Egg & Cheese With Hot Honey Big&Bold Breakfast, Bacon, Egg & Cheese With Hot Honey	180g	100.0	244	32.2	4.4	1.1	9.4	7.8

Breakfast Bowl, Apple Cinnamon vs Spinach & Egg White Plant Based Patty & Frittata Sandwich, Spinach & Egg White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Bo... Food 1 Food 1 • EMEDIA Breakfast Bowl, Apple Cinnamon	184g	55.6	82	17.4	6.0	2.2	0.5	2.2
Spinach & Eg... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Spinach & Egg White Plant Based Patty & Frittata Sandwich	146g	60.3	192	24.0	2.7	2.7	6.2	10.3

French Toast Casserole Bites, French Toast vs Egg White & Turkey Sausage Breakfast Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY French Toast Casserole Bites	84g	36.5	262	23.8	15.5	1.2	14.3	9.5
Egg White & ... Food 2 Food 2 • H.J. HEINZ COMPANY Egg White & Turkey Sausage Breakfast Wrap	113g	46.9	168	23.0	0.9	1.8	5.3	7.1

Chicken Biscuit vs Protein Lover's Cage Free Egg, Sharp Cheddar And Quinoa Burrito Breakfast, Protein Lover's

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Biscuit Food 1 Food 1 • THE MORAN GROUP INCORPORATED Chicken Biscuit	125g	70.1	232	30.4	3.2	0.8	20.0	11.2
Protein Love... Food 2 Food 2 • SWEET EARTH NATURAL FOODS Protein Lover's Cage Free Egg, Sharp Cheddar And Quinoa Burrito Breakfast	156g	46.2	218	19.2	1.9	3.8	10.3	12.8

Greens & Protein Pesto Scramble Cage Free Egg White, Pesto Sauce, Red Potato, Provolone Cheese, Zucchini, Yellow Pepper, Broccoli, Spinach, Red Onion & Red Quinoa, Greens & Protein Pesto Scramble vs Canadian Bacon, Egg White And Cheese Whole Wheat Muffins Sandwiches, Canadian Bacon, Egg White And Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greens & Pro... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Greens & Protein Pesto Scramble Cage Free Egg White, Pesto Sauce, Red Potato, Provolone Cheese, Zucchini, Yellow Pepper, Broccoli, Spinach, Red Onion & Red Quinoa	200g	23.5	100	6.5	1.0	0.5	5.0	7.5
Canadian Bac... Food 2 Food 2 • HY-VEE, INC. Canadian Bacon, Egg White And Cheese Whole Wheat Muffins Sandwiches, Canadian Bacon, Egg White And Cheese	120g	40.8	158	19.2	0.8	1.7	3.3	10.8

Sausage Egg & Cheese Muffin Hearty Breakfast Sandwiches, Sausage Egg & Cheese vs Quinoa & Red Pepper Fluffy Egg Bites With Parmesan Cheese, Red Quinoa, Onion, Gruyere Cheese, Red Pepper And Zucchini Omelet Bites, Quinoa & Red Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage Egg ... Food 1 Food 1 • MEIJER, INC. Sausage Egg & Cheese Muffin Hearty Breakfast Sandwiches	130g	41.9	269	17.7	1.5	0.8	16.9	10.8
Quinoa & Red... Food 2 Food 2 • THE KROGER CO. Quinoa & Red Pepper Fluffy Egg Bites With Parmesan Cheese, Red Quinoa, Onion, Gruyere Cheese, Red Pepper And Zucchini Omelet Bites	66g	7.6	212	6.1	1.5	—	15.2	12.1

Western Style Medley Egg, Uncured Ham, Peppers & Cheese Flatbread Breakfast Sandwich, Western Style Medley Egg, Uncured Ham, Peppers & Cheese vs Sausage, Egg & Cheese Muffin Sandwiches, Sausage, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Western Styl... Food 1 Food 1 • THE KELLOGG COMPANY Western Style Medley Egg, Uncured Ham, Peppers & Cheese Flatbread Breakfast Sandwich, Western Style Medley Egg, Uncured Ham, Peppers & Cheese	95g	30.8	179	20.0	6.3	3.2	7.4	11.6
Sausage, Egg... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Sausage, Egg & Cheese Muffin Sandwiches, Sausage, Egg & Cheese	129g	32.6	217	14.7	1.6	1.6	14.0	8.5

Veggie Egg White English Muffin Egg Whites With Tomato, Spinach And Reduced Fat Cheese On An English Muffin, Veggie Egg White vs Giant Eagle, Oats, Quinoa & Mixed Berries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Veggie Egg W... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Veggie Egg White English Muffin Egg Whites With Tomato, Spinach And Reduced Fat Cheese On An English Muffin	106g	50.6	179	26.4	1.9	1.9	2.8	11.3
Giant Eagle,... Food 2 Food 2 • GIANT EAGLE, INC. Giant Eagle, Oats, Quinoa & Mixed Berries	140g	43.5	114	19.3	5.7	3.6	3.6	2.9

Chicken Apple Sausage, Egg & Smoked Gouda Caramelized Onion & Roasted Potato Burrito, Chicken Apple Sausage, Egg & Smoked Gouda vs Hot Sausage & Salsa Verde Potatoes, Eggs, Red And Green Bell Peppers, Onions, Black Beans, Corn, Hot Pepper Cheese, Spicy Sausage, And Salsa Verde Breakfast Bowl, Hot Sausage & Salsa Verde

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Appl... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Chicken Apple Sausage, Egg & Smoked Gouda Caramelized Onion & Roasted Potato Burrito, Chicken Apple Sausage, Egg & Smoked Gouda	142g	64.3	197	26.1	1.4	2.8	6.3	8.5
Hot Sausage ... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Hot Sausage & Salsa Verde Potatoes, Eggs, Red And Green Bell Peppers, Onions, Black Beans, Corn, Hot Pepper Cheese, Spicy Sausage, And Salsa Verde Breakfast Bowl	198g	36.8	182	11.1	1.5	1.5	11.6	7.6

Sausage, Egg, & Cheese Muffin vs Meat Lovers Breakfast Burrito, Meat Lovers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage, Egg... Food 1 Food 1 • DUTCH FARMS INC. Sausage, Egg, & Cheese Muffin	129g	51.9	264	23.3	2.3	2.3	14.0	10.1
Meat Lovers ... Food 2 Food 2 • RED'S ALL NATURAL, LLC Meat Lovers Breakfast Burrito	114g	53.8	246	25.4	0.9	0.9	11.4	10.5

Sausage Egg & Cheese Biscuit Sandwiches, Sausage Egg & Cheese vs Sausage & Biscuits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage Egg ... Food 1 Food 1 • THE KROGER CO. Sausage Egg & Cheese Biscuit Sandwiches	128g	49.3	320	21.1	2.3	0.8	21.1	9.4
Sausage & Bi... Food 2 Food 2 • PIGGLY WIGGLY COMPANY Sausage & Biscuits	81g	44.0	309	29.6	3.7	1.2	16.1	9.9

Scrambled Eggs, Hashbrowns, Red & Green Peppers With A Cheddar Cheese Sauce Plant Based Sausage Breakfast Bowl vs Homestyle Sausage Biscuit Snack Size Sandwiches, Homestyle Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scrambled Eg... Food 1 Food 1 • ITTELLA INTERNATIONAL, INC. Scrambled Eggs, Hashbrowns, Red & Green Peppers With A Cheddar Cheese Sauce Plant Based Sausage Breakfast Bowl	284g	35.2	113	8.5	1.1	2.1	6.0	8.1
Homestyle Sa... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Homestyle Sausage Biscuit Snack Size Sandwiches	88g	35.8	375	23.9	2.3	2.3	26.1	9.1

Fire Roasted Salsa Scramble Breakfast Burrito, Fire Roasted Salsa Scramble vs Flatbread Breakfast Sandwiches

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fire Roasted... Food 1 Food 1 • GABRIEL INVESTMENT HOLDINGS, LLC Fire Roasted Salsa Scramble Breakfast Burrito	142g	66.4	169	24.7	1.4	0.7	4.2	8.5
Flatbread Br... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Flatbread Breakfast Sandwiches	111g	28.8	198	17.1	2.7	3.6	10.8	11.7

Sausage Biscuit Sandwiches, Sausage vs Southwestern Style Veggies Breakfast Bowl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage Bisc... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Sausage Biscuit Sandwiches	88g	43.6	364	28.4	3.4	2.3	23.9	8.0
Southwestern... Food 2 Food 2 • AHOLD USA, INC. Southwestern Style Veggies Breakfast Bowl	198g	29.2	318	8.1	0.5	0.5	7.6	8.6

Smokehouse Sausage & Biscuits, Smokehouse vs Ham, Egg & Cheese English Muffin, Ham, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smokehouse S... Food 1 Food 1 • F.B. PURNELL SAUSAGE CO., INC. Smokehouse Sausage & Biscuits	85g	59.0	282	35.3	4.7	—	10.6	—
Ham, Egg & C... Food 2 Food 2 • THE KROGER CO. Ham, Egg & Cheese English Muffin, Ham, Egg & Cheese	113g	54.3	204	25.7	2.7	0.9	7.1	9.7

Smooth Ride Food Comparisons