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

Caesar Pasta Salad, Caesar vs Vegetarian Turkey 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
Vegetarian T... Food 2 Food 2 • SUNNEEN BAKERY & HEALTH FOODS Vegetarian Turkey Salad	99g	26.8	212	17.2	1.0	3.0	9.1	16.2

Deli Style Wild Caught Lunch To Go Tuna Salad Kit, Deli Style vs Spicy Tuna Salad Rice Bowl Qbr, Spicy Tuna

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deli Style W... Food 1 Food 1 • STARKIST CO. Deli Style Wild Caught Lunch To Go Tuna Salad Kit	112g	36.6	179	17.9	2.7	0.9	6.3	13.4
Spicy Tuna S... Food 2 Food 2 • GENJI, INC. Spicy Tuna Salad Rice Bowl Qbr	273g	80.8	115	16.1	4.8	1.1	2.9	5.5

Macaroni Salad, Macaroni vs Pasta Verde

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Macaroni Salad Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Macaroni Salad	140g	40.5	257	15.7	1.4	0.7	20.0	3.6
Pasta Verde Food 2 Food 2 • WILL'S FAMILY FAVORITES Pasta Verde	113g	90.6	363	43.4	2.7	1.8	14.2	7.1

Maple Flavored Bacon Pasta With Hot Pepper Bacon Jam And Real Bacon Pieces Salad, Maple Bacon Pasta vs Country Coleslaw, Country

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Flavor... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Maple Flavored Bacon Pasta With Hot Pepper Bacon Jam And Real Bacon Pieces Salad, Maple Bacon Pasta	227g	100.0	247	24.2	7.9	1.3	14.5	4.4
Country Cole... Food 2 Food 2 • HY-VEE, INC. Country Coleslaw	110g	27.6	145	14.6	10.0	1.8	9.1	0.9

Creamy Classic Macaroni Salad, Creamy Classic vs Smoked Mozzarella Penne Pasta Salad, Smoked Mozzarella

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Class... Food 1 Food 1 • RESER'S FINE FOODS, INC. Creamy Classic Macaroni Salad	140g	46.7	221	18.6	5.0	1.4	15.0	3.6
Smoked Mozza... Food 2 Food 2 • RESER'S FINE FOODS, INC. Smoked Mozzarella Penne Pasta Salad	227g	41.5	300	10.6	0.9	0.9	24.7	8.8

Seafood Shrimp & Seafood Blend In A Creamy Salad Dressing With Chopped Celery, Seafood vs Sesame Thai Noodle Salad

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
Sesame Thai ... Food 2 Food 2 • FISH HOUSE FOODS COMPANY Sesame Thai Noodle Salad	140g	64.6	200	25.7	7.1	2.1	8.6	5.0

Deli Style Wild Caught Lunch To Go Tuna Salad Kit, Deli Style vs Spring Pasta Salad, Spring

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deli Style W... Food 1 Food 1 • STARKIST CO. Deli Style Wild Caught Lunch To Go Tuna Salad Kit	112g	36.6	179	17.9	2.7	0.9	6.3	13.4
Spring Pasta... Food 2 Food 2 • HY-VEE, INC. Spring Pasta Salad	125g	52.3	264	22.4	11.2	0.8	18.4	2.4

Apple Pecan Salad With Roasted Root Vegetables, Feta, Candied Pecans, And Balsamic Vinaigrette, Apple Pecan vs Chinese Style Salad Kit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Pecan ... Food 1 Food 1 • MENDWELL INC. Apple Pecan Salad With Roasted Root Vegetables, Feta, Candied Pecans, And Balsamic Vinaigrette	316g	78.7	133	15.2	6.3	2.5	7.9	3.5
Chinese Styl... Food 2 Food 2 • FUJI FOOD PRODUCTS INC. Chinese Style Salad Kit	63g	28.4	317	23.8	11.1	—	19.1	12.7

Vegan Harvest Chicken Salad vs Spicy Tuna Salad Rice Bowl Qbr, Spicy Tuna

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegan Harves... Food 1 Food 1 • SUNNEEN BAKERY & HEALTH FOODS Vegan Harvest Chicken Salad	113g	19.3	219	12.4	7.1	3.5	13.3	9.7
Spicy Tuna S... Food 2 Food 2 • GENJI, INC. Spicy Tuna Salad Rice Bowl Qbr	273g	80.8	115	16.1	4.8	1.1	2.9	5.5

Caprese Pasta Salad, Caprese vs California Pasta Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caprese Past... Food 1 Food 1 • GARDEN-FRESH FOODS, INC. Caprese Pasta Salad	140g	85.1	279	33.6	5.7	2.1	13.6	7.1
California P... Food 2 Food 2 • VAUGHAN FOODS CORPORATION California Pasta Salad	137g	61.5	131	23.4	12.4	0.7	2.6	2.9

Edamame Salad vs Thai Style Lobster Shrimp Real Atlantic Lobster Mixed With Shrimp, Imitation Lobster & Imitation Crab In A Sweet And Spicy Thai Dressing Salad, Thai Style Lobster Shrimp

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Edamame Salad Food 1 Food 1 • FUJI FOOD PRODUCTS INC. Edamame Salad	100g	23.5	130	15.0	9.0	3.0	4.5	7.0
Thai Style L... Food 2 Food 2 • TARGET STORES Thai Style Lobster Shrimp Real Atlantic Lobster Mixed With Shrimp, Imitation Lobster & Imitation Crab In A Sweet And Spicy Thai Dressing Salad	100g	26.9	240	14.0	8.0	—	18.0	7.0

Macaroni Salad, Macaroni vs Penne Mozzarella Salad, Penne Mozzarella

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Macaroni Salad Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Macaroni Salad	140g	40.5	257	15.7	1.4	0.7	20.0	3.6
Penne Mozzar... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Penne Mozzarella Salad	129g	44.5	225	18.6	1.6	0.8	14.7	4.7

Mexican Street Corn Vegetarian Salad With Jalapenos & Feta Cheese In A Sour Cream Dressing, Mexican Street Corn vs Whole Foods Market, Macaroni And Cheese Pasta Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mexican Stre... Food 1 Food 1 • 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
Whole Foods ... Food 2 Food 2 • HARRY'S FARMERS MARKET, LTD. Whole Foods Market, Macaroni And Cheese Pasta Salad	145g	62.4	207	23.5	1.4	1.4	9.7	4.8

Five Bean Salad, Five Bean vs Pasta & Asiago Salad

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
Pasta & Asia... Food 2 Food 2 • RALEY'S Pasta & Asiago Salad	140g	45.6	329	18.6	1.4	1.4	26.4	5.7

Premium White Meat Chicken Salad, Cranberries & Walnuts vs Spring Pasta Salad, Spring Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Whit... Food 1 Food 1 • WILLOW TREE POULTRY FARM, INC. Premium White Meat Chicken Salad, Cranberries & Walnuts	115g	20.2	400	10.4	7.8	0.9	33.0	13.9
Spring Pasta... Food 2 Food 2 • HY-VEE, INC. Spring Pasta Salad	115g	43.0	191	20.0	9.6	0.9	11.3	1.7

Grilled Chicken Caesar Pasta Salad vs Coleslaw

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grilled Chic... Food 1 Food 1 • THE KROGER CO. Grilled Chicken Caesar Pasta Salad	113g	26.7	239	13.3	0.9	0.9	15.9	11.5
Coleslaw Food 2 Food 2 • UNIFIED GROCERS, INC. Coleslaw	140g	29.7	107	12.1	1.4	1.4	7.1	0.7

Country Coleslaw A Tangy Blend Of Cabbage And Carrots In Creamy Salad Dressing, Country Coleslaw vs Southwest Bean & Grain Salad, Southwest Bean & Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Country Cole... Food 1 Food 1 • HY-VEE, INC. Country Coleslaw A Tangy Blend Of Cabbage And Carrots In Creamy Salad Dressing	110g	27.6	145	14.6	10.0	1.8	9.1	0.9
Southwest Be... Food 2 Food 2 • WAL-MART STORES, INC. Southwest Bean & Grain Salad	100g	37.4	150	23.0	1.0	4.0	5.0	4.0

No Brand, Macaroni Salad vs Aegean Greek Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
No Brand, Ma... Food 1 Food 1 • HARRY'S FARMERS MARKET, LTD. No Brand, Macaroni Salad	159g	62.6	176	21.4	3.8	1.3	8.8	3.1
Aegean Greek... Food 2 Food 2 • HANS KISSLE CO., INC. Aegean Greek Salad	123g	36.9	220	17.1	0.8	1.6	14.6	4.9

Homestyle Coleslaw With Carrots & Onions In A Sweet, Tangy Dressing, Homestyle vs 3 Tomato Pasta Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Co... Food 1 Food 1 • TARGET STORES Homestyle Coleslaw With Carrots & Onions In A Sweet, Tangy Dressing	110g	33.6	145	17.3	14.6	1.8	8.2	0.9
3 Tomato Pas... Food 2 Food 2 • GIANT EAGLE, INC. 3 Tomato Pasta Salad	140g	50.8	186	20.0	2.9	1.4	9.3	5.7

Grains & Quinoa Salad With Cranberries & Almonds, Lemon Herb vs Salad, Santa Fe Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grains & Qui... Food 1 Food 1 • GENERAL MILLS, INC. Grains & Quinoa Salad With Cranberries & Almonds, Lemon Herb	49g	60.4	367	69.4	12.2	6.1	7.1	8.2
Salad, Santa... Food 2 Food 2 • AHOLD USA, INC. Salad, Santa Fe Style	177g	27.3	158	9.0	2.3	1.1	10.7	6.2

Rocket Fuel Food Comparisons