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

Broccoli Raisin Salad, Broccoli Raisin vs Quinoa Salad With Black Beans, Chickpeas, Red Beans & Feta Cheese, Quinoa

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

Citrus Beet Salad vs Seafood Imitation Crab, Celery & Onions In A Creamy Mayonnaise Dressing Salad, Seafood

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

Five Bean Salad, Five Bean vs Mini Spinach 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
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

Roasted Cauliflower Salad vs Spicy Tuna Salad Rice Bowl Qbr, Spicy Tuna

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

Italian Style Pasta Rotini Pasta, Olives, Onion And Bell Peppers In Golden Italian Dressing Salad, Italian Style Pasta vs Seafood & Shrimp Salad

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

Smoked Mozzarella Penne Salad vs Chicken Taco Chop Salad With Chipotle Ranch Dressing

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

Buffalo Style Chicken Salad vs Country Maid, Macaroni Salad

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

Broccoli Crunch Bacon Salad, Broccoli Crunch Bacon vs Whole Foods Market, Macaroni & Cheese Pasta Salad

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

Seafood & Shrimp Salad, Seafood & Shrimp vs Bean Gourmet Salad, Bean

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

Kroger, Cole Slaw, Creamy, Creamy vs Coleslaw

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

Cole Slaw vs Sesame Ginger Seafood Salad

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

Carolina Coleslaw vs Tuna Light & Albacore Tuna With Celery, Onion And Pickle Relish In A Creamy Dressing Salad, Tuna

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

Macaroni Salad W/ Bacon vs Traditional Red Bliss Potato Salad, Traditional Red Bliss Potato

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

Sweet Vinegar Slaw, Sweet Vinegar vs Macaroni Salad

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

Asian Style Chicken Noodle Salad, Asian Style Chicken Noodle vs Caprese Pasta

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

Zesty Bowtie Pasta Salad, Zesty Bowtie vs Four Bean Salad, Sweet & Sour

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

Homestyle Shredded Cole Slaw, Homestyle vs Caprese Pasta Salad With Mild Provolone Cheese

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

Spicy Feta Pasta Salad, Spicy Feta Pasta vs Greek Pasta With Feta 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
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

Twirl Macaroni Salad, Twirl Macaroni vs Cranberry & Nut With Spring Mix Salad Bowl, Cranberry & Nut With Spring Mix

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

Fresh Salads vs Spicy Feta Pasta Salad, Spicy Feta Pasta

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

Rocket Fuel Food Comparisons