Rocket Fuel Food Comparisons
For Diabetics
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Broccoli Rai...
Food 1
Food 1
• SCHNUCK MARKETS, INC.
Broccoli Raisin Salad
|
113g | 30.2 | 336 | 15.9 | 12.4 | 1.8 | 30.1 | 4.4 |
|
Quinoa Salad...
Food 2
Food 2
• TARGET STORES
Quinoa Salad With Black Beans, Chickpeas, Red Beans & Feta Cheese
|
170g | 100.0 | 206 | 36.5 | 4.7 | 3.5 | 2.9 | 7.1 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Citrus Beet ...
Food 1
Food 1
• THE KROGER CO.
Citrus Beet Salad
|
110g | 21.8 | 100 | 11.8 | 9.1 | 1.8 | 5.5 | 1.8 |
|
Seafood Imit...
Food 2
Food 2
• SAFEWAY, INC.
Seafood Imitation Crab, Celery & Onions In A Creamy Mayonnaise Dressing Salad
|
100g | 21.1 | 260 | 11.0 | 1.0 | — | 22.0 | 4.0 |
| 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 |
|
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 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Roasted Caul...
Food 1
Food 1
• FRESH & EASY, LLC
Roasted Cauliflower Salad
|
99g | 21.7 | 121 | 13.1 | 9.1 | 2.0 | 7.1 | 2.0 |
|
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 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Italian Styl...
Food 1
Food 1
• FRESH MIX LLC
Italian Style Pasta Rotini Pasta, Olives, Onion And Bell Peppers In Golden Italian Dressing Salad
|
113g | 70.9 | 186 | 33.6 | 5.3 | 1.8 | 4.0 | 4.4 |
|
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 |
| 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 |
|
Chicken Taco...
Food 2
Food 2
• CHILD'S PLAY INC.
Chicken Taco Chop Salad With Chipotle Ranch Dressing
|
269g | 29.3 | 119 | 7.1 | 1.9 | 1.5 | 6.7 | 5.6 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Buffalo Styl...
Food 1
Food 1
• STAR FOOD PRODUCTS INC
Buffalo Style Chicken Salad
|
120g | 27.9 | 383 | 12.5 | 0.8 | — | 32.5 | 10.8 |
|
Country Maid...
Food 2
Food 2
• COUNTRY MAID INC.
Country Maid, Macaroni Salad
|
140g | 100.0 | 357 | 40.0 | 7.1 | 1.4 | 17.9 | 6.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Broccoli Cru...
Food 1
Food 1
• GOOD FOR LIFE MINISTRIES
Broccoli Crunch Bacon Salad
|
85g | 32.4 | 329 | 22.4 | 15.3 | 2.4 | 22.4 | 5.9 |
|
Whole Foods ...
Food 2
Food 2
• HARRY'S FARMERS MARKET, LTD.
Whole Foods Market, Macaroni & Cheese Pasta Salad
|
145g | 62.4 | 207 | 23.5 | 1.4 | 1.4 | 9.7 | 4.8 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Seafood & Sh...
Food 1
Food 1
• CEDARLANE NATURAL FOODS, INC.
Seafood & Shrimp Salad
|
100g | 23.3 | 170 | 12.0 | 5.0 | — | 11.0 | 7.0 |
|
Bean Gourmet...
Food 2
Food 2
• HANS KISSLE CO., INC.
Bean Gourmet Salad
|
113g | 35.5 | 106 | 18.6 | 7.1 | 2.7 | 1.3 | 4.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Kroger, Cole...
Food 1
Food 1
• THE KROGER CO.
Kroger, Cole Slaw, Creamy, Creamy
|
100g | 27.4 | 170 | 16.0 | 14.0 | 2.0 | 12.0 | 1.0 |
|
Coleslaw
Food 2
Food 2
• THE KROGER CO.
Coleslaw
|
114g | 25.5 | 114 | 13.2 | 10.5 | 1.8 | 7.0 | 1.8 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Cole Slaw
Food 1
Food 1
• BIG Y FOODS, INC.
Cole Slaw
|
118g | 31.5 | 136 | 15.3 | 11.9 | 1.7 | 8.5 | 0.9 |
|
Sesame Ginge...
Food 2
Food 2
• HOUSE OF THALLER INC.
Sesame Ginger Seafood Salad
|
100g | 36.8 | 220 | 19.0 | 9.0 | — | 14.0 | 5.0 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Carolina Col...
Food 1
Food 1
• FRESH & EASY
Carolina Coleslaw
|
113g | 45.8 | 115 | 24.8 | 17.7 | 4.4 | 0.4 | 2.7 |
|
Tuna Light &...
Food 2
Food 2
• MEIJER, INC.
Tuna Light & Albacore Tuna With Celery, Onion And Pickle Relish In A Creamy Dressing Salad
|
90g | 23.4 | 167 | 14.4 | 10.0 | 1.1 | 8.9 | 6.7 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Macaroni Sal...
Food 1
Food 1
• FRANKLY FRESH
Macaroni Salad W/ Bacon
|
100g | 36.2 | 320 | 19.0 | 1.0 | — | 26.0 | 4.0 |
|
Traditional ...
Food 2
Food 2
• BJ'S WHOLESALE CLUB / CORPORATE BRANDS
Traditional Red Bliss Potato Salad
|
140g | 41.5 | 143 | 16.4 | 5.7 | 1.4 | 7.9 | 1.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Sweet Vinega...
Food 1
Food 1
• UKROP'S HOMESTYLE FOODS, LLC
Sweet Vinegar Slaw
|
107g | 25.8 | 84 | 14.0 | 12.2 | 1.9 | 3.3 | 0.9 |
|
Macaroni Salad
Food 2
Food 2
• MRS. GERRY'S KITCHEN, INC.
Macaroni Salad
|
142g | 60.5 | 204 | 22.5 | 4.2 | 0.7 | 12.7 | 2.8 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Asian Style ...
Food 1
Food 1
• 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 |
|
Caprese Pasta
Food 2
Food 2
• KIBBERIA LLC
Caprese Pasta
|
113g | 31.0 | 177 | 15.0 | 0.9 | 0.9 | 8.9 | 8.0 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Zesty Bowtie...
Food 1
Food 1
• ROCHE BROS SUPERMARKETS INC.
Zesty Bowtie Pasta Salad
|
113g | 81.9 | 381 | 38.1 | 4.4 | — | 22.1 | 7.1 |
|
Four Bean Sa...
Food 2
Food 2
• TROYER DIST. CO.
Four Bean Salad, Sweet & Sour
|
100g | 45.6 | 130 | 29.0 | 8.0 | 6.0 | 0.5 | 4.0 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Homestyle Sh...
Food 1
Food 1
• HARRIS-TEETER INC.
Homestyle Shredded Cole Slaw
|
100g | 21.5 | 180 | 13.0 | 11.0 | 2.0 | 13.0 | 1.0 |
|
Caprese Past...
Food 2
Food 2
• DELHAIZE AMERICA, INC.
Caprese Pasta Salad With Mild Provolone Cheese
|
140g | 34.9 | 229 | 14.3 | 1.4 | 1.4 | 17.1 | 4.3 |
| 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 |
|
Greek Pasta ...
Food 2
Food 2
• WEGMANS FOOD MARKETS, INC.
Greek Pasta With Feta Salad
|
140g | 42.9 | 193 | 16.4 | 1.4 | 0.7 | 12.9 | 3.6 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Twirl Macaro...
Food 1
Food 1
• SMART & FINAL IRIS CORPORATION
Twirl Macaroni Salad
|
140g | 64.0 | 257 | 25.0 | 4.3 | 1.4 | 16.4 | 3.6 |
|
Cranberry & ...
Food 2
Food 2
• WEGMANS FOOD MARKETS, INC.
Cranberry & Nut With Spring Mix Salad Bowl
|
128g | 50.8 | 195 | 22.7 | 17.2 | 2.3 | 9.4 | 5.5 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Fresh Salads
Food 1
Food 1
• R G GUNNOE FARMS INC.
Fresh Salads
|
110g | 27.9 | 82 | 14.6 | 11.8 | 1.8 | 2.3 | 1.8 |
|
Spicy Feta P...
Food 2
Food 2
• HANS KISSLE CO., INC.
Spicy Feta Pasta Salad
|
131g | 80.1 | 351 | 33.6 | 2.3 | 1.5 | 20.6 | 8.4 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
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.
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.
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.
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.
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.
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.