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 Pasta Salad With Tomatoes, Asiago Cheese & Olives, Asiago Pasta vs Home Style Cole Slaw

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asiago Pasta... Food 1 Food 1 • TARGET STORES Asiago Pasta Salad With Tomatoes, Asiago Cheese & Olives	136g	30.9	191	13.2	3.7	1.5	14.0	5.2
Home Style C... Food 2 Food 2 • MRS. STRATTON'S SALADS, INC. Home Style Cole Slaw	93g	23.6	172	16.1	16.1	3.2	11.8	1.1

Amish Macaroni Salad, Amish Macaroni vs Deviled Egg Potato Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amish Macaro... Food 1 Food 1 • RESER'S FINE FOODS, INC. Amish Macaroni Salad	145g	66.2	221	24.1	11.7	0.7	12.4	4.1
Deviled Egg ... Food 2 Food 2 • SANDRIDGE FOOD CORPORATION Deviled Egg Potato Salad	140g	44.8	214	17.9	6.4	1.4	14.3	3.6

Four Bean Salad, Four Bean vs Mexican Street Corn Salad With Jalapenos, Feta Cheese & Lime In A Sour Cream Dressing, Mexican Street Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Four Bean Salad Food 1 Food 1 • ZINA'S SALADS Four Bean Salad	113g	19.7	115	13.3	1.8	4.4	5.3	4.4
Mexican Stre... Food 2 Food 2 • TARGET STORES Mexican Street Corn Salad With Jalapenos, Feta Cheese & Lime In A Sour Cream Dressing	100g	27.3	210	16.0	2.0	2.0	16.0	—

Macaroni Salad vs Deviled Egg Potato Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Macaroni Salad Food 1 Food 1 • HOME STYLE FOODS, INC. Macaroni Salad	56g	48.1	357	46.4	10.7	1.8	16.1	7.1
Deviled Egg ... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Deviled Egg Potato Salad	138g	29.1	225	12.3	5.1	1.4	16.7	5.1

Deviled Egg Potato Salad vs Cucumber Salad

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
Cucumber Salad Food 2 Food 2 • BEST FOOD OF MONSEY INC. Cucumber Salad	85g	22.0	53	12.9	11.8	—	—	—

Bowtie Basil Pasta Salad, Bowtie Basil Pasta vs Original Cole Slaw

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bowtie Basil... Food 1 Food 1 • MEIJER, INC. Bowtie Basil Pasta Salad	206g	87.2	238	24.8	1.9	2.9	12.1	6.8
Original Col... Food 2 Food 2 • HANNAFORD BROS. CO. Original Cole Slaw	105g	19.6	171	11.4	8.6	1.9	13.3	1.0

Seaweed Salad, Seaweed vs Italian Style Pasta Salad, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seaweed Salad Food 1 Food 1 • GAVIN & BAILEY CONSULTING FIRM LLC Seaweed Salad	119g	25.8	109	10.9	—	—	3.8	0.8
Italian Styl... Food 2 Food 2 • KRAUSE GENTLE CORPORATION Italian Style Pasta Salad	1683g	69.2	17	2.3	0.5	0.2	0.7	0.3

Spicy Feta Pasta Salad, Spicy Feta Pasta vs Ancient Grain & Chicken Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Feta P... Food 1 Food 1 • HANS KISSLE CO., INC. Spicy Feta Pasta Salad	131g	80.1	351	33.6	2.3	1.5	20.6	8.4
Ancient Grai... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Ancient Grain & Chicken Salad	100g	31.3	150	19.0	6.0	3.0	5.0	8.0

Classic Cole Slaw, Classic 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
Classic Cole... Food 1 Food 1 • RESER'S FINE FOODS, INC. Classic Cole Slaw	105g	23.4	181	13.3	10.5	1.9	14.3	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

Maple Flavored Bacon Pasta With Hot Pepper Bacon Jam And Real Bacon Pieces Salad, Maple Bacon Pasta vs Pasta & Asiago Salad

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
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

Bacon + Ranch With Celery + Onions Pasta Salad, Bacon + Ranch With Celery + Onions vs Original Macaroni Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon + Ranc... Food 1 Food 1 • TOPS MARKETS, LLC Bacon + Ranch With Celery + Onions Pasta Salad	127g	91.3	370	39.4	3.2	1.6	20.5	8.7
Original Mac... Food 2 Food 2 • HANNAFORD BROS. CO. Original Macaroni Salad	150g	54.7	187	20.0	6.0	1.3	11.3	4.0

Original Cole Slaw, Original vs Super Food Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Col... Food 1 Food 1 • ROCHE BROS SUPERMARKETS INC. Original Cole Slaw	103g	31.7	117	15.5	12.6	—	5.8	1.0
Super Food S... Food 2 Food 2 • SAFEWAY, INC. Super Food Salad	198g	45.0	157	13.1	8.1	1.5	10.1	3.5

Kale Cranberry Salad, Kale Cranberry vs Supreme Buffalo Style Chicken Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale Cranber... Food 1 Food 1 • MARY'S HARVEST FRESH FOODS, INC. Kale Cranberry Salad	262g	44.0	252	11.5	6.1	2.7	22.1	3.8
Supreme Buff... Food 2 Food 2 • BALLARD'S FARM SAUSAGE INC Supreme Buffalo Style Chicken Salad	120g	27.9	383	12.5	0.8	—	32.5	10.8

Southwestern Style Imitation Crab Blended With Corn, Onions & Jalapeno Peppers In A Creamy Spicy Southwestern Style Dressing Seafood Salad, Southwestern Style vs Citrus Chick Pea Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwestern... Food 1 Food 1 • SAFEWAY, INC. Southwestern Style Imitation Crab Blended With Corn, Onions & Jalapeno Peppers In A Creamy Spicy Southwestern Style Dressing Seafood Salad	100g	27.2	200	14.0	5.0	—	14.0	4.0
Citrus Chick... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Citrus Chick Pea Salad	100g	39.2	170	26.0	9.0	6.0	5.0	6.0

Organic Spinach Salad With Chicken vs Coleslaw

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Spin... Food 1 Food 1 • READY PAC PRODUCE, INC. Organic Spinach Salad With Chicken	128g	23.2	188	11.7	7.8	2.3	12.5	9.4
Coleslaw Food 2 Food 2 • BI-LO INC. Coleslaw	105g	23.5	181	13.3	10.5	1.9	13.3	1.0

Napa Spinach Salad With Honey Dijon Dressing, Napa Spinach vs Seafood & Shrimp Salad

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
Seafood & Sh... Food 2 Food 2 • SIMPLY FRESH, LLC Seafood & Shrimp Salad	113g	29.1	195	14.2	2.7	0.9	13.3	5.3

Smoked Mozzarella Penne Salad vs American Macaroni A Creamy Blend Of Macaroni, Onions And Crisp Celery With Cheddar Cheese Mealtime Salad, American Macaroni

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Mozza... Food 1 Food 1 • FISH HOUSE FOODS COMPANY Smoked Mozzarella Penne Salad	140g	36.0	307	15.0	0.7	1.4	23.6	9.3
American Mac... Food 2 Food 2 • HY-VEE, INC. American Macaroni A Creamy Blend Of Macaroni, Onions And Crisp Celery With Cheddar Cheese Mealtime Salad	127g	48.6	213	20.5	7.9	0.8	13.4	3.2

Salad vs Rotini Mozzarella Salad, Rotini Mozzarella

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salad Food 1 Food 1 • GIANT EAGLE, INC. Salad	140g	46.4	257	17.9	5.0	0.7	19.3	2.9
Rotini Mozza... Food 2 Food 2 • MEIJER, INC. Rotini Mozzarella Salad	115g	32.5	243	15.7	3.5	0.9	15.7	9.6

Coleslaw With Carrots & Onions In A Blended Dressing vs Macaroni Salad, Macaroni

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coleslaw Wit... Food 1 Food 1 • PARK STREET DELI Coleslaw With Carrots & Onions In A Blended Dressing	100g	29.6	140	17.0	15.0	2.0	8.0	1.0
Macaroni Salad Food 2 Food 2 • WAWA INCORPORATED Macaroni Salad	128g	51.0	172	21.9	4.7	1.6	7.8	3.1

California Style Quinoa Salad With Raisins, Edamame & Coconut In A Lime Vinaigrette, California Style vs Chicken Cranberry Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
California S... Food 1 Food 1 • TARGET STORES California Style Quinoa Salad With Raisins, Edamame & Coconut In A Lime Vinaigrette	100g	31.3	180	19.0	9.0	3.0	10.0	4.0
Chicken Cran... Food 2 Food 2 • HANS KISSLE CO., INC. Chicken Cranberry Salad	118g	28.2	305	13.6	10.2	0.8	20.3	17.0

Rocket Fuel Food Comparisons