Which food has less impact on blood sugar?

Raw Chopped Walnuts has less impact on blood sugar than Raw Kale Salad

Raw Kale Salad

Raw Chopped Walnuts

Raw Kale Salad
BSI: 34 - High Impact

How We Calculated BSI Score

Factor Amount Effect Points
Serving Size 71.0g Measurement baseline —
Carbohydrates 21.0g Raises blood sugar 42.0
Fiber 3.0g Not digested -6.0
Net Carbs 18.0g Digestible carbs 36.0
Protein 2.0g Moderates impact -0.2
Fat 18.0g Slows digestion -1.4
Total Blood Sugar Impact 34

This calculation is an estimate based on available nutritional data and may not be accurate in all cases.

Raw Chopped Walnuts
BSI: 3 - Low Impact

How We Calculated BSI Score

Factor Amount Effect Points
Serving Size 100.0g Measurement baseline —
Carbohydrates 13.3g Raises blood sugar 26.7
Fiber 6.7g Not digested -13.4
Net Carbs 6.6g Digestible carbs 13.3
Protein 16.7g Moderates impact -0.4
Fat 66.7g Slows digestion -1.3
Total Blood Sugar Impact 3

This calculation is an estimate based on available nutritional data and may not be accurate in all cases.

Raw Kale Salad

Pickles, Olives, Peppers & Relishes Good For Life Ministries Branded

Full Food Name

Raw Kale Salad, Raw Kale

Raw Chopped Walnuts

Popcorn, Peanuts, Seeds & Related Snacks Meijer, Inc. Branded

Full Food Name

Raw Chopped Walnuts

Comparing Key Nutrients

Nutrient Raw Kale Salad Raw Chopped ...
Carbs 21.0g 4.0g
Sugars 16.0g 1.0g
Fiber 3.0g 2.0g
Protein 2.0g 5.0g
Fat 18.0g 20.0g

What Was Your Response?

Track how these foods affect your blood sugar by selecting a response below. Your experience helps others make informed choices.

Raw Kale Salad

Raw Chopped Walnuts

Nutritional Labels

This section compares the nutritional labels of the two foods.

Raw Kale Salad

Serving size 71.0 Gg

Calories 230

% Daily Value*

Total Fat 18.0g 23%
Saturated Fat 1.5g 8%
Trans Fat 0.0g

* Some fat components may not be available in USDA data

Cholesterol 0.0mg 0%
Sodium 149.8mg 7%
Total Carbohydrates 21.0g 8%
Dietary Fiber 3.0g 11%
Total Sugars 16.0g

* 2.0g of carbohydrates not detailed in USDA data

Protein 2.0g 4%
Calcium 39.8mg 3%
Iron 0.7mg 4%
Potassium 149.8mg 3%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

INGREDIENTS:

ROMA TOMATOES, BLACK KALE, CITRUS VINAIGRETTE (OIL BLEND (SUNFLOWER OIL / EXTRA VIRGIN OLIVE OIL), LEMON JUICE, HONEY, MUSTARD DIJON (DISTILLED VINEGAR, WATER, #1 GRADE MUSTARD SEED, SALT, CHARDONNAY WINE, CITRIC ACID, TARTARIC ACID. SPICES & TURMERIC), SEA SALT, BLACK PEPPER), CRANBERRIES DRIED (CRANBERRIES, CANE SUGAR REFINED SUNFLOWER OIL IS USED AS A PROCESING AID), PINE NUTS.

Raw Chopped Walnuts

Serving size 30.0 GRMg

Calories 200

% Daily Value*

Total Fat 20.0g 26%
Saturated Fat 2.0g 10%
Trans Fat 0.0g

* Some fat components may not be available in USDA data

Cholesterol 0.0mg 0%
Sodium 0.0mg 0%
Total Carbohydrates 4.0g 1%
Dietary Fiber 2.0g 7%
Total Sugars 1.0g

* 1.0g of carbohydrates not detailed in USDA data

Protein 5.0g 10%
Calcium 20.1mg 2%
Iron 0.7mg 4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

INGREDIENTS:

WALNUTS.

Vitamins & Minerals Comparison

Compare the vitamin and mineral content of both foods as percentage of daily values.

Raw Kale Salad

Minerals

Calcium 6% DV
Iron 6% DV
Potassium 6% DV
* % Daily Values based on 2,000 calorie diet

Raw Chopped Walnuts

Minerals

Calcium 7% DV
Iron 13% DV
* % Daily Values based on 2,000 calorie diet

Ingredient Analysis

Compare ingredient counts and processing levels to understand what's in these foods.

Raw Kale Salad

Total Ingredients
17
Processing Level
Highly Processed
Detected Ingredients
🍋 Acidifier
🍭 Added Sugar
🫧 Fat
🍚 High GI Carb
🌿 Natural
+ 3 more

Raw Chopped Walnuts

Total Ingredients
1
Processing Level
Lightly Processed
Note: Processing levels are calculated based on ingredient count and presence of additives, preservatives, and artificial ingredients. Foundation foods show basic processing info, while branded foods include detailed ingredient detection.

Food Tags

These tags help categorize foods based on their ingredients and effects on blood sugar levels.

Medical Disclaimer: These are diet tags generated automatically. We do our best to make sure they're accurate, but please double-check important dietary information. Always consult with your healthcare provider for medical advice related to your specific dietary needs.

Diet Compatibility
Blood Sugar Impact
Ingredient Characteristics

Data Quality

This section compares the data quality and source information for both foods.

About Our Food Data

All nutritional data comes from the USDA Food Database. Some branded products contain self-reported information that may not be perfectly accurate. Food details are inherently difficult to measure precisely, so we do our best to provide reliable information and use the data quality scores below to help you assess accuracy.

Brand Good For Life Ministries
Data Source Branded
Data Quality Score 100/100
Quality Tier High
USDA Food Record ID 2172432

Report Data Issues for Raw Kale Salad

Brand Meijer, Inc.
Data Source Branded
Data Quality Score 100/100
Quality Tier High
USDA Food Record ID 2638430

Report Data Issues for Raw Chopped Walnuts