What are Wholesome Snacks food comparisons?

Wholesome Snacks 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

Apple Peach Squeeze Me! Blended Fruit Sauce Pouches, Apple Peach vs Dried Papaya Chunks

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Peach ... Food 1 Food 1 • H E BUTT GROCERY COMPANY Apple Peach Squeeze Me! Blended Fruit Sauce Pouches	90g	28.0	67	16.7	12.2	1.1	—	—
Dried Papaya... Food 2 Food 2 • FERRIS COFFEE & NUT CO. Dried Papaya Chunks	30g	50.0	333	83.3	76.7	—	—	—

Natural Cranberry Health P'nut Butter Cup Trail Mix vs Medjool Organic Pitted Dates, Medjool

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Cran... Food 1 Food 1 • AURORA PRODUCTS Natural Cranberry Health P'nut Butter Cup Trail Mix	30g	24.1	467	50.0	36.7	6.7	30.0	13.3
Medjool Orga... Food 2 Food 2 • WOODSPUR OPERATIONS LLC Medjool Organic Pitted Dates	40g	53.7	275	75.0	67.5	7.5	—	2.5

Wilderness Poets, Goji Berries, (Lycium Barbarum) vs Juicy Fruit Snacks Combo Pack, Berry Blast, Mixed Fruit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wilderness P... Food 1 Food 1 • WILDERNESS POETS LLC Wilderness Poets, Goji Berries, (Lycium Barbarum)	28g	35.0	357	75.0	46.4	10.7	—	14.3
Juicy Fruit ... Food 2 Food 2 • THE PROMOTION IN MOTION COMPANIES, INC. Juicy Fruit Snacks Combo Pack, Berry Blast, Mixed Fruit	28g	41.7	321	75.0	46.4	—	—	3.6

Fiber Blend Fruit Medley, Fruit vs Pitted Dried Plums Prunes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fiber Blend ... Food 1 Food 1 • OCEAN SPRAY CRANBERRIES, INC. Fiber Blend Fruit Medley, Fruit	40g	57.7	325	82.5	52.5	10.0	—	2.5
Pitted Dried... Food 2 Food 2 • WALGREENS CO. Pitted Dried Plums Prunes	70g	71.7	243	58.6	40.0	7.1	—	2.9

Watermelon Sour Raisin Snacks, Watermelon vs Applesauce On The Go, Apple, Grape

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Watermelon S... Food 1 Food 1 • SUN-MAID GROWERS OF CALIFORNIA Watermelon Sour Raisin Snacks	43g	61.7	302	76.7	62.8	4.7	—	2.3
Applesauce O... Food 2 Food 2 • STRAPWORKS LLC Applesauce On The Go, Apple, Grape	90g	28.0	67	16.7	13.3	1.1	—	—

Strawberry Sour Raisin Snacks, Strawberry vs Premium California Pitted Prunes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry S... Food 1 Food 1 • SUN-MAID GROWERS OF CALIFORNIA Strawberry Sour Raisin Snacks	43g	61.7	302	76.7	62.8	4.7	—	2.3
Premium Cali... Food 2 Food 2 • MARIANI PACKING COMPANY Premium California Pitted Prunes	40g	45.8	250	65.0	37.5	7.5	—	2.5

Unsweetened Applesauce, Mango Peach vs Organic Mango & Guava Whole Fruit Gummies, Mango & Guava

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • MOTT'S LLP Unsweetened Applesauce, Mango Peach	111g	24.0	45	11.7	9.9	0.9	—	—
Organic Mang... Food 2 Food 2 • SOLELY INC Organic Mango & Guava Whole Fruit Gummies, Mango & Guava	20g	24.0	300	65.0	30.0	5.0	—	—

Sweetened Dried Blueberries, Sweetened vs Bard Valley Natural Delights, Medjool Dates

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Dr... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Sweetened Dried Blueberries	40g	59.7	325	82.5	65.0	7.5	—	2.5
Bard Valley ... Food 2 Food 2 • BARD VALLEY MEDJOOL DATE GROWERS ASSOCIATION Bard Valley Natural Delights, Medjool Dates	46g	65.7	304	78.3	63.0	6.5	—	2.2

Acai Berry Unsweetened Superfruit Packs, Acai Berry Unsweetened vs Dark Choco'latte A Dark Chocolate Lover's Dream Coconut Chips, Dark Choco'latte

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Acai Berry U... Food 1 Food 1 • SAMBAZON, INC. Acai Berry Unsweetened Superfruit Packs	100g	2.0	70	4.0	—	3.0	5.0	1.0
Dark Choco'l... Food 2 Food 2 • MAIN STREAM ANGLING Dark Choco'latte A Dark Chocolate Lover's Dream Coconut Chips	20g	3.6	675	30.0	15.0	20.0	60.0	10.0

Fruit Splash Flavored Sours Golden Raisins, Fruit Splash vs Raspberry Applesauce, Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit Splash... Food 1 Food 1 • SUNSHINE RAISIN CORPORATION Fruit Splash Flavored Sours Golden Raisins	19g	29.7	368	84.2	68.4	5.3	—	5.3
Raspberry Ap... Food 2 Food 2 • NASH FINCH COMPANY Raspberry Applesauce	113g	32.0	53	15.0	13.3	0.9	—	—

Fruit Bites vs Unsweetened Organic Fair Trade Coconut Shreds, Unsweetened

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit Bites Food 1 Food 1 • KIND INC. Fruit Bites	18g	24.0	333	77.8	61.1	11.1	—	—
Unsweetened ... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Unsweetened Organic Fair Trade Coconut Shreds	15g	1.8	733	20.0	6.7	13.3	66.7	6.7

Pears Halves vs Orchard Choice, Blue Ribbon, Mission Figs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pears Halves Food 1 Food 1 • NORDIC TOOLING COMPANY Pears Halves	28g	33.8	321	71.4	50.0	10.7	—	3.6
Orchard Choi... Food 2 Food 2 • VALLEY FIG GROWERS Orchard Choice, Blue Ribbon, Mission Figs	40g	41.8	275	65.0	50.0	12.5	—	2.5

Pineapple Wedges Freeze Dried Fruit vs Organic Mango Slices

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pineapple We... Food 1 Food 1 • TARGET STORES Pineapple Wedges Freeze Dried Fruit	50g	85.7	380	94.0	74.0	8.0	—	2.0
Organic Mang... Food 2 Food 2 • TOPS MARKETS, LLC Organic Mango Slices	40g	63.7	350	85.0	72.5	5.0	—	2.5

Organics Raisins vs Tropical Hibiscus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organics Rai... Food 1 Food 1 • NEWMAN'S OWN, INC. Organics Raisins	40g	59.7	300	80.0	60.0	5.0	—	2.5
Tropical Hib... Food 2 Food 2 • HOLIDAY CANDY CORP, INC. Tropical Hibiscus	28g	42.0	321	78.6	71.4	3.6	—	—

Peaches vs California Apricots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peaches Food 1 Food 1 • FOOD CASTLE INC Peaches	28g	30.0	264	60.7	42.9	7.1	—	—
California A... Food 2 Food 2 • SUN-MAID GROWERS OF CALIFORNIA California Apricots	40g	45.8	250	65.0	55.0	7.5	—	2.5

Blendz Pure Fruit Puree, Apple vs Blueberry With Apple Cups

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blendz Pure ... Food 1 Food 1 • CRUNCH PAK HOLDING COMPANY, LLC Blendz Pure Fruit Puree, Apple	90g	18.0	50	11.1	10.0	1.1	—	—
Blueberry Wi... Food 2 Food 2 • GREENSIDE ENTERPRISES Blueberry With Apple Cups	100g	20.0	50	12.0	10.0	2.0	—	—

Strawberry & Banana Crisps, Strawberry & Banana vs Mango Chips

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry &... Food 1 Food 1 • CAKE DEVELOPMENT GROUP, INC. Strawberry & Banana Crisps	15g	19.7	333	80.0	53.3	13.3	—	6.7
Mango Chips Food 2 Food 2 • HEY HAH Mango Chips	20g	31.2	450	85.0	65.0	5.0	10.0	5.0

Tropical Blend 100% Fruit Crunch Dried Snacks, Tropical Blend vs Thompson Raisins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tropical Ble... Food 1 Food 1 • BLEND LLC Tropical Blend 100% Fruit Crunch Dried Snacks	9g	14.0	389	88.9	55.6	11.1	—	—
Thompson Rai... Food 2 Food 2 • JO-LEE FOOD PRODUCTS, INC. Thompson Raisins	40g	59.7	325	77.5	37.5	2.5	—	2.5

Apple Sauce, Original vs Freeze Dried Apples

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Sauce,... Food 1 Food 1 • WEIS MARKETS, INC. Apple Sauce, Original	126g	40.0	71	17.5	14.3	1.6	—	—
Freeze Dried... Food 2 Food 2 • NOT A BRANDED ITEM Freeze Dried Apples	31g	46.7	355	87.1	67.7	11.3	—	3.2

Premium Apples vs Unsweetened Organic Dried Mango Strips, Unsweetened

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Apples Food 1 Food 1 • BRANDSTORM INC, Premium Apples	20g	28.0	400	90.0	65.0	20.0	—	—
Unsweetened ... Food 2 Food 2 • TARGET STORES Unsweetened Organic Dried Mango Strips	40g	47.8	300	65.0	52.5	5.0	—	2.5

Wholesome Snacks Comparisons