What are Deli Salads food comparisons?

Deli Salads 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.

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Tabouli Salad vs Nova Lox Smoked Salmon Salad, Nova Lox Smoked

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tabouli Salad Food 1 Food 1 • DELHAIZE AMERICA, INC. Tabouli Salad	100g	19.5	170	13.0	2.0	3.0	13.0	2.0
Nova Lox Smo... Food 2 Food 2 • CHARL'S ICE CREAM SPEC.CO. Nova Lox Smoked Salmon Salad	28g	7.6	357	14.3	3.6	—	32.1	3.6

Turkey Cobb Salad With Smoked Turkey, Hard Boiled Egg, And Ranch Dressing, Turkey Cobb vs Potato Salad With Cape Free Eggs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Cobb ... Food 1 Food 1 • ECO TECH INC. Turkey Cobb Salad With Smoked Turkey, Hard Boiled Egg, And Ranch Dressing	386g	44.9	132	7.8	2.1	1.8	9.1	6.2
Potato Salad... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Potato Salad With Cape Free Eggs	140g	31.2	207	12.9	0.7	1.4	15.7	2.9

Cowboy Caviar Salsa, Cowboy Caviar vs Tuna Mac Salad, Tuna

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cowboy Cavia... Food 1 Food 1 • RISVOLD'S INC. Cowboy Caviar Salsa	30g	5.9	83	10.0	3.3	—	5.0	3.3
Tuna Mac Salad Food 2 Food 2 • FRESH GRILL, LLC Tuna Mac Salad	173g	100.0	405	38.2	1.2	1.7	23.7	9.8

Original Recipes Cole Slaw vs Tuna Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Rec... Food 1 Food 1 • JAYBEE MFG CORP Original Recipes Cole Slaw	100g	33.2	210	19.0	17.0	2.0	14.0	1.0
Tuna Pasta Food 2 Food 2 • UDI, THE SANDWICHMAN, INC. Tuna Pasta	452g	100.0	126	15.7	1.3	1.1	4.2	4.9

Chicken Salad, Sonoma vs Pea & Cheese Salad, Pea & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • WILLOW TREE POULTRY FARM, INC. Chicken Salad, Sonoma	115g	7.5	278	4.4	2.6	0.9	22.6	11.3
Pea & Cheese... Food 2 Food 2 • HY-VEE, INC. Pea & Cheese Salad	125g	27.2	184	14.4	8.0	3.2	12.0	4.8

Coleslaw vs Harvest Grain Salad With Chicken Tri Color Quinoa, Apples, Kale, Roasted White Chicken Meat, Feta Cheese, Roasted Sweet Potatoes, Roasted Salted Walnuts With Fuji Apple Vinaigrette, Harvest Grain Salad With Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coleslaw Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Coleslaw	100g	21.7	120	13.0	10.0	2.0	7.0	1.0
Harvest Grai... Food 2 Food 2 • WAL-MART STORES, INC. Harvest Grain Salad With Chicken Tri Color Quinoa, Apples, Kale, Roasted White Chicken Meat, Feta Cheese, Roasted Sweet Potatoes, Roasted Salted Walnuts With Fuji Apple Vinaigrette	241g	77.8	178	18.7	5.0	2.1	8.3	6.6

New England Style Ham Salad, New England Style Ham vs Salad Smoked Whitefish

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
New England ... Food 1 Food 1 • HANS KISSLE CO., INC. New England Style Ham Salad	100g	15.1	310	8.0	6.0	—	27.0	7.0
Salad Smoked... Food 2 Food 2 • ACME SMOKED FISH CORPORATION Salad Smoked Whitefish	56g	1.9	357	1.8	1.8	—	32.1	14.3

Plain Soy Crumbles vs Hatch Chile Chicken Salad With Corn, Black Beans & Hatch Green Chiles, Hatch Chile Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Soy Cr... Food 1 Food 1 • EL BURRITO MEXICAN FOOD PRODUCTS INC. Plain Soy Crumbles	85g	9.4	259	10.6	2.4	4.7	16.5	17.7
Hatch Chile ... Food 2 Food 2 • TARGET STORES Hatch Chile Chicken Salad With Corn, Black Beans & Hatch Green Chiles	100g	13.3	250	9.0	3.0	2.0	20.0	10.0

Zesty Bowtie Pasta Salad, Zesty Bowtie vs Curry Chicken Salad, Curry Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zesty Bowtie... Food 1 Food 1 • PRICE CHOPPER SUPERMARKETS Zesty Bowtie Pasta Salad	113g	94.2	345	45.1	5.3	1.8	15.0	8.0
Curry Chicke... Food 2 Food 2 • SAFEWAY, INC. Curry Chicken Salad	100g	24.8	230	15.0	11.0	2.0	15.0	11.0

Smoked Mozzarella Pasta Salad vs Asian Style Chicken Noodle Salad, Asian Style Chicken Noodle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Mozza... Food 1 Food 1 • WINTER GARDENS QUALITY FOODS, INC. Smoked Mozzarella Pasta Salad	140g	36.4	271	14.3	1.4	0.7	20.0	6.4
Asian Style ... Food 2 Food 2 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Asian Style Chicken Noodle Salad	132g	55.2	159	22.7	3.8	1.5	4.6	4.6

Surimi Salad vs Spicy Southwestern Salad, Spicy Southwestern

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Surimi Salad Food 1 Food 1 • RAW SEAFOODS, INC. Surimi Salad	99g	17.6	192	9.1	4.0	—	14.1	—
Spicy Southw... Food 2 Food 2 • CONSILIUM TECH, LLC Spicy Southwestern Salad	241g	100.0	178	24.5	1.2	0.8	15.4	6.2

Goat And Blackberry Salad, Goat And Blackberry vs Mini Spinach Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goat And Bla... Food 1 Food 1 • HANNAFORD BROS. CO. Goat And Blackberry Salad	207g	38.9	164	13.0	7.7	3.4	10.6	4.8
Mini Spinach... Food 2 Food 2 • GILBERT FOODS LLC. Mini Spinach Salad	119g	29.5	134	15.1	10.9	2.5	7.6	3.4

Caesar Pasta Salad, Caesar vs Vegan Seaweed Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caesar Pasta... Food 1 Food 1 • HANS KISSLE CO., INC. Caesar Pasta Salad	140g	91.2	379	35.7	2.9	1.4	22.1	8.6
Vegan Seawee... Food 2 Food 2 • MACRO-ORGANIC INC. Vegan Seaweed Salad	170g	29.4	112	10.0	0.6	1.2	7.7	3.5

Classic Ranch Chicken Salad, Classic Ranch Chicken vs Pea & Cheese Salad, Pea & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Ranc... Food 1 Food 1 • DUKE SANDWICH PRODUCTIONS, INC. Classic Ranch Chicken Salad	55g	3.8	273	3.6	—	—	23.6	10.9
Pea & Cheese... Food 2 Food 2 • HY-VEE, INC. Pea & Cheese Salad	79g	17.6	165	13.9	6.3	2.5	10.1	5.1

Quinoa Salad With Black Beans, Chickpeas, Red Beans & Feta Cheese, Quinoa vs Sesame Ginger Noodle Vegetarian Salad With Carrots, Red Peppers & Green Onion, Sesame Ginger Noodle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Salad... Food 1 Food 1 • TARGET STORES Quinoa Salad With Black Beans, Chickpeas, Red Beans & Feta Cheese	130g	37.5	115	16.9	1.5	2.3	3.9	3.9
Sesame Ginge... Food 2 Food 2 • TARGET STORES Sesame Ginger Noodle Vegetarian Salad With Carrots, Red Peppers & Green Onion	100g	89.3	310	49.0	5.0	3.0	9.0	8.0

Organic Coleslaw vs Seafood Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cole... Food 1 Food 1 • PACIFIC COAST FRUIT Organic Coleslaw	85g	5.9	29	5.9	3.5	2.4	—	1.2
Seafood Salad Food 2 Food 2 • SIMPLY FRESH, LLC Seafood Salad	100g	23.3	180	13.0	6.0	1.0	12.0	5.0

All Natural & Vegetarian Salad vs Greek Inspired Salad With Chicken Breast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Natural ... Food 1 Food 1 • CEDARLANE NATURAL FOODS, INC. All Natural & Vegetarian Salad	100g	19.6	130	11.0	1.0	1.0	8.0	3.0
Greek Inspir... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Greek Inspired Salad With Chicken Breast	100g	5.8	120	4.0	2.0	1.0	8.0	7.0

Tuna Salad With Vegetables & Mayonnaise, Tuna With Vegetables & Mayonnaise vs Kale & Chicken Chopped Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Salad W... Food 1 Food 1 • PESCADOS INDUSTRIALIZADOS, S.A. DE C.V. Tuna Salad With Vegetables & Mayonnaise, Tuna With Vegetables & Mayonnaise	135g	23.2	163	8.9	0.7	—	8.9	10.4
Kale & Chick... Food 2 Food 2 • GLENCOURT INC. Kale & Chicken Chopped Salad	163g	29.4	141	11.0	3.7	1.8	8.0	6.8

Elbow Macaroni Pasta Salad, Elbow Macaroni vs Cranberry Almond Chicken Salad, Cranberry Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Elbow Macaro... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Elbow Macaroni Pasta Salad	140g	70.8	171	25.7	6.4	—	6.4	3.6
Cranberry Al... Food 2 Food 2 • TARGET STORES Cranberry Almond Chicken Salad	113g	19.3	124	10.6	7.1	1.8	3.5	12.4

Italian Style Pasta Salad With Pepperoni And Salami vs Mediterranean Grain Salad Cup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Italian Style Pasta Salad With Pepperoni And Salami	136g	45.1	169	17.7	2.2	0.7	8.1	5.2
Mediterranea... Food 2 Food 2 • SCHWARTZ BROTHERS BAKERY Mediterranean Grain Salad Cup	163g	45.5	104	16.0	0.6	1.8	3.7	4.3

Deli Salads Comparisons