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.

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Asiago Lemon Pepper Salad, Asiago Lemon vs Tofu Yu, Spicy Chinese Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asiago Lemon... Food 1 Food 1 • GEORGE DELALLO CO., INC. Asiago Lemon Pepper Salad	157g	22.9	268	10.2	4.5	2.5	20.4	10.2
Tofu Yu, Spi... Food 2 Food 2 • CUPID RECORDING COMPANY, INC. Tofu Yu, Spicy Chinese Salad	453g	80.0	49	9.3	0.7	0.4	0.7	1.8

Rotini Mozzarella Salad, Rotini Mozzarella vs Chicken Caesar Pasta Salad, Chicken Caesar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rotini Mozza... Food 1 Food 1 • MEIJER, INC. Rotini Mozzarella Salad	115g	32.5	243	15.7	3.5	0.9	15.7	9.6
Chicken Caes... Food 2 Food 2 • HANS KISSLE CO., INC. Chicken Caesar Pasta Salad	93g	22.7	301	14.0	1.1	1.1	23.7	8.6

Napa Spinach Salad With Honey Dijon Dressing, Napa Spinach vs Quinoa Salad With Mango Hearts Of Palm & Piquillo Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Napa Spinach... Food 1 Food 1 • UNIQ VENDING, LLC. Napa Spinach Salad With Honey Dijon Dressing	129g	38.9	178	17.1	14.0	1.6	10.9	3.9
Quinoa Salad... Food 2 Food 2 • ATALANTA CORPORATION Quinoa Salad With Mango Hearts Of Palm & Piquillo Pepper	100g	27.8	100	16.0	8.0	2.0	2.0	3.0

Cole Slaw Creamy vs Greek Veggie Salad Shaker

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cole Slaw Cr... Food 1 Food 1 • THE KROGER CO. Cole Slaw Creamy	100g	27.4	180	16.0	14.0	2.0	13.0	1.0
Greek Veggie... Food 2 Food 2 • DIERBERG'S MARKETS, INC. Greek Veggie Salad Shaker	227g	43.5	105	11.0	1.8	1.3	6.6	2.2

Neptune Salad, Neptune vs Vegan Harvest Chicken Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Neptune Salad Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Neptune Salad	100g	21.2	220	12.0	2.0	1.0	18.0	4.0
Vegan Harves... Food 2 Food 2 • SUNNEEN BAKERY & HEALTH FOODS Vegan Harvest Chicken Salad	113g	19.3	219	12.4	7.1	3.5	13.3	9.7

Sweet Chopped Coleslaw vs Shredded Coleslaw

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Choppe... Food 1 Food 1 • NASH FINCH COMPANY Sweet Chopped Coleslaw	113g	21.4	186	11.5	8.9	1.8	15.9	0.9
Shredded Col... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Shredded Coleslaw	100g	19.6	160	12.0	7.0	2.0	12.0	1.0

Classic Coleslaw, Classic vs All Natural Four Bean 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
All Natural ... Food 2 Food 2 • THE FREMONT COMPANY All Natural Four Bean Salad	100g	37.7	110	24.0	11.0	5.0	0.5	4.0

Kale Chopped Salad With Asiago Cheese, Breadcrumbs & Lemon Garlic Vinaigrette Dressing, Kale Chopped vs Broccoli Crunch Salad With Bacon, Broccoli Crunch With Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale Chopped... Food 1 Food 1 • TARGET STORES Kale Chopped Salad With Asiago Cheese, Breadcrumbs & Lemon Garlic Vinaigrette Dressing	156g	44.3	231	16.0	3.9	1.3	16.7	5.1
Broccoli Cru... Food 2 Food 2 • MEIJER, INC. Broccoli Crunch Salad With Bacon, Broccoli Crunch With Bacon	100g	33.4	150	19.0	14.0	2.0	7.0	4.0

Blue Ribbon Coleslaw, Blue Ribbon vs Couscous, Apricot & Cranberry Salad, Couscous, Apricot & Cranberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blue Ribbon ... Food 1 Food 1 • COUNTRY MAID INC. Blue Ribbon Coleslaw	100g	31.5	150	18.0	16.0	2.0	9.0	1.0
Couscous, Ap... Food 2 Food 2 • WM. BOLTHOUSE FARMS INC. Couscous, Apricot & Cranberry Salad, Couscous, Apricot & Cranberry	100g	78.0	280	43.0	12.0	3.0	10.0	5.0

Italian Pasta Salad, Italian Pasta vs Whole Wheat Pasta Salad With Sun Dried Tomatoes & Parmesan Cheese, Whole Wheat Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Past... Food 1 Food 1 • SCHNUCK MARKETS, INC. Italian Pasta Salad	140g	64.3	236	25.0	6.4	1.4	13.6	3.6
Whole Wheat ... Food 2 Food 2 • TARGET STORES Whole Wheat Pasta Salad With Sun Dried Tomatoes & Parmesan Cheese	136g	62.7	184	27.2	2.2	3.7	6.6	5.2

Thai Noodle & Vegetable Salad vs Salad Bowl Spinach With Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thai Noodle ... Food 1 Food 1 • FRANKLY FRESH Thai Noodle & Vegetable Salad	100g	23.5	140	13.0	5.0	1.0	10.0	2.0
Salad Bowl S... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Salad Bowl Spinach With Chicken	128g	23.2	188	11.7	7.8	2.3	12.5	9.4

Seafood Pasta Salad, Seafood Pasta vs Macaroni Salad, Macaroni

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seafood Past... Food 1 Food 1 • ALDON FOOD CORPORATION Seafood Pasta Salad	140g	42.2	264	16.4	2.1	0.7	20.7	5.0
Macaroni Salad Food 2 Food 2 • THE KROGER CO. Macaroni Salad	145g	46.6	214	17.9	4.8	1.4	14.5	3.5

Amish Style Macaroni Salad vs Original Coleslaw, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amish Style ... Food 1 Food 1 • AHOLD USA, INC. Amish Style Macaroni Salad	140g	100.0	407	49.3	10.0	2.1	19.3	7.1
Original Col... Food 2 Food 2 • WAL-MART STORES, INC. Original Coleslaw	100g	25.5	160	15.0	13.0	2.0	11.0	1.0

Picnic Macaroni Salad With Ham & Cheddar, Picnic Macaroni With Ham & Cheddar vs Lentil & Cranberry Salad, Lentil & Cranberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Picnic Macar... Food 1 Food 1 • COBORN'S INCORPORATED Picnic Macaroni Salad With Ham & Cheddar, Picnic Macaroni With Ham & Cheddar	100g	28.9	260	16.0	6.0	1.0	17.0	6.0
Lentil & Cra... Food 2 Food 2 • WM. BOLTHOUSE FARMS INC. Lentil & Cranberry Salad	100g	40.9	190	24.0	8.0	3.0	8.0	7.0

Sweet Chili Seafood Salad With Lime Infused Sweet Chili Dressing, Sweet Chili Seafood vs Pesto Parmesan Pasta Salad, Pesto Parmesan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Chili ... Food 1 Food 1 • TARGET STORES Sweet Chili Seafood Salad With Lime Infused Sweet Chili Dressing	100g	30.8	250	16.0	8.0	—	18.0	6.0
Pesto Parmes... Food 2 Food 2 • RESER'S FINE FOODS, INC. Pesto Parmesan Pasta Salad	140g	51.4	121	19.3	1.4	0.7	2.9	4.3

Homestyle Coleslaw Salad With Carrots & Onions In A Sweet, Tangy Dressing, Homestyle Coleslaw vs Deluxe Seafood Salad, Deluxe Seafood

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Co... Food 1 Food 1 • TARGET STORES Homestyle Coleslaw Salad With Carrots & Onions In A Sweet, Tangy Dressing	100g	29.6	140	17.0	15.0	2.0	8.0	1.0
Deluxe Seafo... Food 2 Food 2 • ALDON FOOD CORPORATION Deluxe Seafood Salad	100g	19.3	200	10.0	3.0	—	16.0	5.0

Five Bean Salad, Five Bean vs Lakeview Farms Supreme Seafood & Shrimp Salad, 12 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Five Bean Salad Food 1 Food 1 • B. ROBERT'S FOODS, INC. Five Bean Salad	227g	53.1	119	15.0	6.2	3.1	4.9	4.0
Lakeview Far... Food 2 Food 2 • LAKEVIEW FARMS, LLC Lakeview Farms Supreme Seafood & Shrimp Salad, 12 Oz	100g	24.9	270	13.0	5.0	—	23.0	4.0

Picnic Macaroni Salad With Ham & Cheddar, Picnic Macaroni With Ham & Cheddar vs Roasted Pulled Chicken Salad With Cranberries And Almonds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Picnic Macar... Food 1 Food 1 • COBORN'S INCORPORATED Picnic Macaroni Salad With Ham & Cheddar, Picnic Macaroni With Ham & Cheddar	100g	28.9	260	16.0	6.0	1.0	17.0	6.0
Roasted Pull... Food 2 Food 2 • UKROP'S HOMESTYLE FOODS, LLC Roasted Pulled Chicken Salad With Cranberries And Almonds	110g	20.9	236	10.9	7.3	0.9	14.6	15.5

Cavatappi Caprese Salad vs Cole Slaw Creamy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cavatappi Ca... Food 1 Food 1 • VAUGHAN FOODS CORPORATION Cavatappi Caprese Salad	140g	50.9	200	20.7	2.9	2.1	10.7	3.6
Cole Slaw Cr... Food 2 Food 2 • THE KROGER CO. Cole Slaw Creamy	100g	27.4	180	16.0	14.0	2.0	13.0	1.0

Crab Salad vs Crunchy Chinese Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crab Salad Food 1 Food 1 • GREAT AMERICAN SEAFOOD IMPORTS CO. Crab Salad	100g	19.4	190	11.0	4.0	1.0	15.0	4.0
Crunchy Chin... Food 2 Food 2 • BUY FRESH PRODUCE INC. Crunchy Chinese Salad	122g	43.4	156	18.9	9.0	0.8	7.4	1.6

Rocket Fuel Food Comparisons