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

Isey Skyr Blueberry 500 G vs Easiyo Fresh Yogurt Greek Style Blueberry 230 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Isey Skyr Bl... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Isey Skyr Blueberry 500 G	170g	33.3	82	10.0	9.6	—	0.2	9.8
Easiyo Fresh... Food 2 Food 2 • EASIYO PRODUCTS LIMITED Easiyo Fresh Yogurt Greek Style Blueberry 230 G	200g	53.2	108	13.5	13.4	—	4.2	4.0

Meal, Blueberry Yogurt Kit Ref Breakfast Break vs Meal, Strawberry Yogurt Protein Plastic Cup Ref

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meal, Bluebe... Food 1 Food 1 • EAST SIDE ENTREES Meal, Blueberry Yogurt Kit Ref Breakfast Break	252g	100.0	99	20.6	13.5	0.4	1.2	1.6
Meal, Strawb... Food 2 Food 2 • EAST SIDE ENTREES Meal, Strawberry Yogurt Protein Plastic Cup Ref	252g	100.0	99	20.6	13.5	0.4	1.2	1.6

2 X6 Breakfast Pizzazz Whole Grain Sausage, 2.44 Oz, Cn vs Meal, Blueberry Yogurt Kit Ref Breakfast Break

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2 X6 Breakfa... Food 1 Food 1 • CONAGRA BRANDS, INC 2 X6 Breakfast Pizzazz Whole Grain Sausage, 2.44 Oz, Cn	69g	27.0	232	21.7	2.9	1.4	10.1	11.6
Meal, Bluebe... Food 2 Food 2 • EAST SIDE ENTREES Meal, Blueberry Yogurt Kit Ref Breakfast Break	252g	100.0	99	20.6	13.5	0.4	1.2	1.6

2 X6 Breakfast Pizzazz Whole Grain Sausage, 2.44 Oz, Cn vs Meal, Strawberry Yogurt Protein Plastic Cup Ref

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2 X6 Breakfa... Food 1 Food 1 • CONAGRA BRANDS, INC 2 X6 Breakfast Pizzazz Whole Grain Sausage, 2.44 Oz, Cn	69g	27.0	232	21.7	2.9	1.4	10.1	11.6
Meal, Strawb... Food 2 Food 2 • EAST SIDE ENTREES Meal, Strawberry Yogurt Protein Plastic Cup Ref	252g	100.0	99	20.6	13.5	0.4	1.2	1.6

Seafood Salad vs Asparagus Pasta Salad With Sweet Basil Vinaigrette, Tomato, Parmesan Cheese & Roasted Red Peppers, Asparagus Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seafood Salad Food 1 Food 1 • MRS. GERRY'S KITCHEN, INC. Seafood Salad	132g	44.3	242	18.2	4.6	0.8	16.7	4.6
Asparagus Pa... Food 2 Food 2 • TARGET STORES Asparagus Pasta Salad With Sweet Basil Vinaigrette, Tomato, Parmesan Cheese & Roasted Red Peppers	156g	54.7	192	19.9	5.1	1.9	11.5	3.9

Quinoa Vegan Salad With Tomato, Mango, Heart Of Palm And Piquillo Pepper Sauce, Quinoa vs Hot & Sweet Corn Salad, Hot & Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Vegan... Food 1 Food 1 Quinoa Vegan Salad With Tomato, Mango, Heart Of Palm And Piquillo Pepper Sauce, Quinoa	210g	59.5	95	16.7	4.8	2.4	1.9	2.4
Hot & Sweet ... Food 2 Food 2 • RESER'S FINE FOODS, INC. Hot & Sweet Corn Salad	255g	52.3	184	12.2	4.7	1.6	13.3	4.3

Classic Coleslaw, Classic vs Ham Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Cole... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Classic Coleslaw	100g	29.5	150	17.0	13.0	2.0	10.0	1.0
Ham Salad Food 2 Food 2 • THE KROGER CO. Ham Salad	110g	20.6	245	10.0	5.5	0.2	19.1	9.1

Greek Veggie Salad Shaker vs Mexican Street Corn Vegetarian Salad With Jalapenos & Feta Cheese In A Sour Cream Dressing, Mexican Street Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Veggie... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Greek Veggie Salad Shaker	227g	43.5	105	11.0	1.8	1.3	6.6	2.2
Mexican Stre... Food 2 Food 2 • TARGET STORES Mexican Street Corn Vegetarian Salad With Jalapenos & Feta Cheese In A Sour Cream Dressing	100g	27.2	210	16.0	2.0	2.0	16.0	3.0

Spicy Cantina Beef Bowl vs Ahold, Deviled Egg Potato Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Cantin... Food 1 Food 1 • HANS KISSLE CO., INC. Spicy Cantina Beef Bowl	227g	64.4	185	15.9	4.0	1.3	11.5	4.4
Ahold, Devil... Food 2 Food 2 • AHOLD USA, INC. Ahold, Deviled Egg Potato Salad	140g	41.1	164	16.4	5.0	1.4	10.0	4.3

Deviled Egg Potato Salad vs Salad, Three Grain Ginger

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deviled Egg ... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Deviled Egg Potato Salad	138g	29.1	225	12.3	5.1	1.4	16.7	5.1
Salad, Three... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Salad, Three Grain Ginger	100g	35.2	180	21.0	4.0	3.0	10.0	4.0

Seafood Shrimp & Seafood Blend In A Creamy Salad Dressing With Chopped Celery, Seafood vs Harvest Grain Salad With Chicken, Harvest Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seafood Shri... Food 1 Food 1 • TARGET STORES Seafood Shrimp & Seafood Blend In A Creamy Salad Dressing With Chopped Celery	100g	20.9	300	11.0	3.0	—	27.0	4.0
Harvest Grai... Food 2 Food 2 • FRESH FOOD MANUFACTURING Harvest Grain Salad With Chicken	281g	63.9	149	13.5	7.8	1.8	7.1	9.3

Israeli Couscous Salad vs Salad, Arugula & Goat Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Israeli Cous... Food 1 Food 1 • ZINA'S SALADS Israeli Couscous Salad	119g	29.9	101	15.1	1.7	2.5	3.4	—
Salad, Arugu... Food 2 Food 2 • SAFEWAY, INC. Salad, Arugula & Goat Cheese	100g	25.6	130	14.0	11.0	1.0	7.0	3.0

Original Macaroni Salad, Original Macaroni vs Carolina Coleslaw

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Mac... Food 1 Food 1 • WAL-MART STORES, INC. Original Macaroni Salad	150g	54.8	207	20.0	5.3	1.3	11.3	3.3
Carolina Col... Food 2 Food 2 • FRESH & EASY Carolina Coleslaw	113g	45.8	115	24.8	17.7	4.4	0.4	2.7

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

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

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

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

Potato & Egg Salad, Original vs Beef Bulgogi Bowl With Broccoli Meal Kit, Beef Bulgogi Bowl With Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato & Egg... Food 1 Food 1 • HANNAFORD BROS. CO. Potato & Egg Salad, Original	140g	38.7	243	15.7	2.1	1.4	20.0	2.1
Beef Bulgogi... Food 2 Food 2 • CIY FOODS INC Beef Bulgogi Bowl With Broccoli Meal Kit	366g	100.0	178	28.1	7.4	0.8	2.5	10.9

Macaroni Salad, Macaroni vs Cole Slaw Shredded Cabbage Blended With A Mayo Dressing, Vegetables And Seasoning

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Macaroni Salad Food 1 Food 1 • GIANT EAGLE, INC. Macaroni Salad	149g	44.1	282	16.1	2.7	0.7	23.5	2.7
Cole Slaw Sh... Food 2 Food 2 • STATER BROS. MARKETS INC. Cole Slaw Shredded Cabbage Blended With A Mayo Dressing, Vegetables And Seasoning	110g	33.5	155	17.3	15.5	1.8	9.1	0.9

Rocket Fuel Food Comparisons