What are Rocket Fuel food comparisons?

Rocket Fuel 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

Sausage & Bacon With Mozzarella Cheese, Egg, Cheese Sauce, Sausage And Bacon Breakfast Take & Bake Mia Italian Traditional Crust Pizza, Sausage & Bacon vs Jumbo Bacon & Sausage Breakfast Burrito, Jumbo Bacon & Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage & Ba... Food 1 Food 1 • HY-VEE, INC. Sausage & Bacon With Mozzarella Cheese, Egg, Cheese Sauce, Sausage And Bacon Breakfast Take & Bake Mia Italian Traditional Crust Pizza	134g	57.6	254	23.1	1.5	0.7	14.2	10.5
Jumbo Bacon ... Food 2 Food 2 • DEFLECT-O CORPORATION Jumbo Bacon & Sausage Breakfast Burrito	317g	100.0	262	18.6	1.0	0.6	15.5	12.0

English Muffin, Egg And Cheese Breakfast Sandwich, English Muffin, Egg And Cheese vs American Scrambled Eggs, Diced Potatoes And Pork Sausage Links Breakfast Platter, American

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
English Muff... Food 1 Food 1 • 7-ELEVEN, INC. English Muffin, Egg And Cheese Breakfast Sandwich, English Muffin, Egg And Cheese	113g	53.8	248	26.6	1.8	1.8	10.6	11.5
American Scr... Food 2 Food 2 • 7-ELEVEN, INC. American Scrambled Eggs, Diced Potatoes And Pork Sausage Links Breakfast Platter	173g	30.5	237	9.3	1.2	—	17.3	9.8

Stromboli Bacon, Egg & Cheese vs Burrito, Burrito

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stromboli Ba... Food 1 Food 1 • CLINICAL CREATIONS, LLC Stromboli Bacon, Egg & Cheese	170g	98.3	253	31.2	1.2	1.2	8.8	11.2
Burrito Food 2 Food 2 • DON MIGUEL MEXICAN FOODS, INC. Burrito	198g	97.8	268	26.8	1.0	1.0	13.1	11.1

Very Berry Bite Size Griddle Puffs With Diced Cranberries And Natural Blueberry Flavor Griddle Poppers, Very Berry vs Pancakes With Bacon & Syrup Breakfast Combos, Pancakes With Bacon & Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Very Berry B... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Very Berry Bite Size Griddle Puffs With Diced Cranberries And Natural Blueberry Flavor Griddle Poppers	60g	42.4	333	38.3	15.0	1.7	16.7	5.0
Pancakes Wit... Food 2 Food 2 • HORMEL FOODS CORPORATION Pancakes With Bacon & Syrup Breakfast Combos	80g	73.8	312	47.5	20.0	—	11.3	6.3

Odom's Tennessee Pride, Sausage & Buttermilk Biscuits Sandwiches, Odom's Tennessee Pride, Sausage & Buttermilk Biscuits Sandwiches vs Sausage, Egg Cheese Burrito

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Odom's Tenne... Food 1 Food 1 • CONAGRA FOODS PACKAGED FOODS, LLC Odom's Tennessee Pride, Sausage & Buttermilk Biscuits Sandwiches, Odom's Tennessee Pride, Sausage & Buttermilk Biscuits Sandwiches	91g	45.4	363	27.5	2.2	1.1	23.1	9.9
Sausage, Egg... Food 2 Food 2 • SUN COMPANY, INC. (R&M) Sausage, Egg Cheese Burrito	337g	100.0	279	21.1	0.6	1.2	17.5	8.3

Stuffed Biscuits vs Goya, Sweet Corn Arepa Filled With Mozarella Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stuffed Bisc... Food 1 Food 1 • GRAND PRAIRIE FOODS, INC. Stuffed Biscuits	128g	73.9	242	30.5	1.6	0.8	10.9	5.5
Goya, Sweet ... Food 2 Food 2 • GOYA FOODS, INC. Goya, Sweet Corn Arepa Filled With Mozarella Cheese	95g	77.3	179	43.2	4.2	1.1	10.5	8.4

Ultimate Maple Waffle Sandwich, Ultimate Maple vs Ham, Egg & Cheese Stacker Squares

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ultimate Map... Food 1 Food 1 • CASEY'S GENERAL STORES, INC. Ultimate Maple Waffle Sandwich	180g	78.8	372	23.9	8.3	0.6	25.0	11.1
Ham, Egg & C... Food 2 Food 2 • LETTIERI'S Ham, Egg & Cheese Stacker Squares	145g	53.9	221	20.0	2.1	0.7	10.3	11.0

Turkey Sausage, Egg & Cheddar Homestyle Breakfast Sandwich, Turkey Sausage, Egg & Cheddar vs Chicken Sausage, Egg & Cheese Breakfast Nuggets, Chicken Sausage, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sausa... Food 1 Food 1 • BRAZI BITES, LLC Turkey Sausage, Egg & Cheddar Homestyle Breakfast Sandwich, Turkey Sausage, Egg & Cheddar	134g	38.3	224	15.7	1.5	0.7	11.9	14.2
Chicken Saus... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Chicken Sausage, Egg & Cheese Breakfast Nuggets, Chicken Sausage, Egg & Cheese	84g	24.7	262	16.7	1.2	1.2	15.5	13.1

Strawberry Almond Granola Smoothie Bowl, Strawberry Almond vs Biscuit Sandwich, Sausage, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry A... Food 1 Food 1 • THE KELLOGG COMPANY Strawberry Almond Granola Smoothie Bowl	60g	60.4	417	60.0	15.0	6.7	10.2	20.0
Biscuit Sand... Food 2 Food 2 • ADVANCEPIERRE FOODS INC. Biscuit Sandwich, Sausage, Egg & Cheese	158g	58.6	335	20.3	2.5	0.6	24.1	10.1

Bonasaurus Breakfast Burrito With Potatoes, Anaheim Green Chiles, Sauteed Onions, Mushroom And Tomatillo Salsa, Potatoes, Anaheim Green Chiles, Sauteed Onions, Mushroom And Tomatillo Salsa vs Breakfast Bakes, Steak, Egg & Cheese Hash Browns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bonasaurus B... Food 1 Food 1 • BONFIRE BURRITOS LLC Bonasaurus Breakfast Burrito With Potatoes, Anaheim Green Chiles, Sauteed Onions, Mushroom And Tomatillo Salsa, Potatoes, Anaheim Green Chiles, Sauteed Onions, Mushroom And Tomatillo Salsa	146g	55.0	151	21.2	2.1	2.1	5.5	3.4
Breakfast Ba... Food 2 Food 2 • BOB EVANS FARMS INC Breakfast Bakes, Steak, Egg & Cheese Hash Browns	99g	29.5	141	17.2	1.0	2.0	5.1	6.1

Chicken Sausage, Egg & Cheese Breakfast Nuggets, Chicken Sausage, Egg & Cheese vs Goya, Sweet Corn Arepa Filled With Mozarella Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Saus... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Chicken Sausage, Egg & Cheese Breakfast Nuggets, Chicken Sausage, Egg & Cheese	84g	24.7	262	16.7	1.2	1.2	15.5	13.1
Goya, Sweet ... Food 2 Food 2 • GOYA FOODS, INC. Goya, Sweet Corn Arepa Filled With Mozarella Cheese	95g	77.3	179	43.2	4.2	1.1	10.5	8.4

Bite Size Cookies Made With Milk Chocolate M&M's Minis, Milk Chocolate M&M's Minis vs Egg & Cheese With Cheese Sauce On Homestyle Bread Griddle Melts, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bite Size Co... Food 1 Food 1 • KEEBLER COMPANY Bite Size Cookies Made With Milk Chocolate M&M's Minis, Milk Chocolate M&M's Minis	45g	55.4	511	66.7	33.3	2.2	24.4	4.4
Egg & Cheese... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Egg & Cheese With Cheese Sauce On Homestyle Bread Griddle Melts	71g	30.9	225	23.9	1.4	1.4	9.9	9.9

Maple Sausage, Egg & Cheese Cinnamon Swirl Croissant, Maple Sausage, Egg & Cheese Cinnamon Swirl vs Goya, Sweet Corn Arepa Filled With Mozarella Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Sausag... Food 1 Food 1 • KWIKSET CORPORATION Maple Sausage, Egg & Cheese Cinnamon Swirl Croissant, Maple Sausage, Egg & Cheese Cinnamon Swirl	227g	70.8	260	16.3	2.6	—	15.9	9.7
Goya, Sweet ... Food 2 Food 2 • GOYA FOODS, INC. Goya, Sweet Corn Arepa Filled With Mozarella Cheese	95g	77.3	179	43.2	4.2	1.1	10.5	8.4

Griddle Cake Sandwich vs Sausage Egg & Cheese Biscuit Sandwiches, Sausage & Egg Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Griddle Cake... Food 1 Food 1 • FAIRWAY FOODS INC. Griddle Cake Sandwich	164g	58.2	287	18.3	5.5	—	19.5	—
Sausage Egg ... Food 2 Food 2 • TYSON FOODS, INC. Sausage Egg & Cheese Biscuit Sandwiches, Sausage & Egg Cheese	130g	51.3	308	23.9	2.3	3.1	18.5	10.8

Sausage Egg & Cheese On Biscuit vs French Toast Ready To Eat Sandwiches

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage Egg ... Food 1 Food 1 • BUDDY'S KITCHEN, INC. Sausage Egg & Cheese On Biscuit	174g	60.7	310	19.0	2.9	0.6	21.3	9.2
French Toast... Food 2 Food 2 • BRIDGFORD FOODS CORPORATION French Toast Ready To Eat Sandwiches	100g	89.7	330	49.0	18.0	3.0	10.0	5.0

Earth's Best, Egg, Cheese & Spinach Pocket vs Chorizo And Sauce, Potatoes, Cheese, Salsa & Tortilla Strips Tex Mex Bowl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Earth's Best... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Earth's Best, Egg, Cheese & Spinach Pocket	57g	29.1	281	29.8	5.3	3.5	14.0	5.3
Chorizo And ... Food 2 Food 2 • GOLDEN WEST TRADING, INC. Chorizo And Sauce, Potatoes, Cheese, Salsa & Tortilla Strips Tex Mex Bowl	170g	46.1	224	15.9	1.2	1.8	13.5	8.8

Southern Style Chicken Biscuit vs 3 X 3 Breakfast Burrito, 3 Meats, 3 Cheeses, 3 Peppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southern Sty... Food 1 Food 1 • ADVANCEPIERRE FOODS INC. Southern Style Chicken Biscuit	167g	95.8	287	30.5	2.4	0.6	13.2	11.4
3 X 3 Breakf... Food 2 Food 2 • TRES PICOSOS LLC 3 X 3 Breakfast Burrito, 3 Meats, 3 Cheeses, 3 Peppers	227g	95.8	181	22.9	1.3	1.3	6.2	7.1

Breakfast Wraps Sausage vs Burrito, Burrito

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Wr... Food 1 Food 1 • GALANT ENTERPRISES, INC. Breakfast Wraps Sausage	226g	73.7	230	17.7	0.9	0.9	5.3	11.1
Burrito Food 2 Food 2 • DON MIGUEL MEXICAN FOODS, INC. Burrito	198g	97.8	268	26.8	1.0	1.0	13.1	11.1

Vegetarian Breakfast Burrito vs Pancake & Sausage On A Stick

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetarian B... Food 1 Food 1 • TRIPLE 'B' CORPORATION Vegetarian Breakfast Burrito	283g	87.2	180	17.0	0.7	1.1	7.8	8.5
Pancake & Sa... Food 2 Food 2 • HARRIS-TEETER INC. Pancake & Sausage On A Stick	71g	40.5	254	29.6	9.9	—	12.7	8.5

French Toast, Pork Sausage And Scrambled Eggs Casserole Bites, French Toast vs Odom's Tennessee Pride, Buttermilk Biscuit, Sausage, Egg & Cheese Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY French Toast, Pork Sausage And Scrambled Eggs Casserole Bites, French Toast	84g	36.5	262	23.8	15.5	1.2	14.3	9.5
Odom's Tenne... Food 2 Food 2 • CONAGRA FOODS PACKAGED FOODS, LLC Odom's Tennessee Pride, Buttermilk Biscuit, Sausage, Egg & Cheese Sandwich	119g	49.3	319	23.5	2.5	1.7	20.2	10.1

Rocket Fuel Food Comparisons