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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Cole Slaw, Homestyle Deli Salads vs Rotini Mozzarella Salad, Rotini Mozzarella

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cole Slaw, H... Food 1 Food 1 • GIANT EAGLE, INC. Cole Slaw, Homestyle Deli Salads	100g	23.5	170	14.0	12.0	2.0	13.0	1.0
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

Amish Macaroni Salad, Amish Macaroni vs Grains & Quinoa Salad With Cranberries & Almonds, Lemon Herb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amish Macaro... Food 1 Food 1 • WAL-MART STORES, INC. Amish Macaroni Salad	140g	62.4	229	24.3	11.4	1.4	12.9	3.6
Grains & Qui... Food 2 Food 2 • 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

Mediterranean Organic Bowl With Quinoa, Mediterranean With Quinoa vs Caesar Pasta Salad With White Meat Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • URBAN REMEDY Mediterranean Organic Bowl With Quinoa, Mediterranean With Quinoa	312g	91.7	173	18.0	3.2	2.9	9.9	4.2
Caesar Pasta... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Caesar Pasta Salad With White Meat Chicken	255g	62.8	235	13.7	0.4	0.8	14.9	12.9

Real Foods, Tuscan Pesto Pasta Salad vs Sesame Ginger Seafood Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Real Foods, ... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Real Foods, Tuscan Pesto Pasta Salad	128g	100.0	422	50.0	5.5	3.1	19.5	10.2
Sesame Ginge... Food 2 Food 2 • SIMPLY FRESH, LLC Sesame Ginger Seafood Salad	113g	29.5	142	14.2	5.3	0.9	8.0	2.7

Macaroni Salad With Sweet Pickles, Celery, Onions & Red Bell Peppers In A Creamy Dressing, Macaroni Salad vs Classic Cole Slaw, Classic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Macaroni Sal... Food 1 Food 1 • PARK STREET DELI Macaroni Salad With Sweet Pickles, Celery, Onions & Red Bell Peppers In A Creamy Dressing	140g	46.7	221	18.6	5.0	1.4	15.0	3.6
Classic Cole... Food 2 Food 2 • RESER'S FINE FOODS, INC. Classic Cole Slaw	105g	23.4	181	13.3	10.5	1.9	14.3	1.0

Four Bean Salad, Sweet & Sour vs Turkey Cobb Salad With Smoked Turkey, Hard Boiled Egg, And Ranch Dressing, Turkey Cobb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Four Bean Sa... Food 1 Food 1 • TROYER DIST. CO. Four Bean Salad, Sweet & Sour	100g	45.6	130	29.0	8.0	6.0	0.5	4.0
Turkey Cobb ... Food 2 Food 2 • ECO TECH INC. Turkey Cobb Salad With Smoked Turkey, Hard Boiled Egg, And Ranch Dressing	386g	44.9	132	7.8	2.1	1.8	9.1	6.2

Seafood Cocktail Salad vs Marketside, Premium Tuna Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seafood Cock... Food 1 Food 1 • FRANKLY FRESH Seafood Cocktail Salad	100g	25.7	70	13.0	5.0	—	—	5.0
Marketside, ... Food 2 Food 2 • WAL-MART STORES, INC. Marketside, Premium Tuna Salad	100g	20.8	240	12.0	3.0	1.0	15.0	17.0

Buffalo Style Chicken Pasta Salad, Buffalo Style Chicken vs Traditional Macaroni Salad, Traditional

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Styl... Food 1 Food 1 • DELHAIZE AMERICA, INC. Buffalo Style Chicken Pasta Salad	121g	28.6	248	13.2	2.5	0.8	19.8	9.9
Traditional ... Food 2 Food 2 • THE KROGER CO. Traditional Macaroni Salad	140g	60.3	243	23.6	7.1	1.4	14.3	3.6

Greek Salad, Greek vs Creamy Macaroni Salad With Celery, Eggs, Carrots And Onions, Creamy Macaroni

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Salad Food 1 Food 1 • IDEAS & MORE Greek Salad	360g	70.8	131	12.2	1.7	2.2	8.1	3.6
Creamy Macar... Food 2 Food 2 • MEIJER, INC. Creamy Macaroni Salad With Celery, Eggs, Carrots And Onions	115g	96.6	330	45.2	8.7	1.7	13.9	7.0

Steakhouse Salad vs Potato Salad With Egg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steakhouse S... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Steakhouse Salad	227g	55.5	194	13.7	1.8	0.9	21.6	4.4
Potato Salad... Food 2 Food 2 • WINN-DIXIE STORES, INC. Potato Salad With Egg	140g	31.4	164	12.9	3.6	1.4	11.4	2.9

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

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
Homestyle Co... Food 2 Food 2 • 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

Confetti Slaw vs Macaroni Fresh Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Confetti Slaw Food 1 Food 1 • VAUGHAN FOODS CORPORATION Confetti Slaw	104g	26.0	67	14.4	10.6	1.9	0.5	1.0
Macaroni Fre... Food 2 Food 2 • R G GUNNOE FARMS INC. Macaroni Fresh Salad	140g	65.4	136	24.3	7.1	0.7	2.1	3.6

Pasta Salad, Pasta vs Citrus Chick Pea Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Salad Food 1 Food 1 • TARGET STORES Pasta Salad	150g	63.5	300	23.3	9.3	1.3	21.3	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

Spicy Feta Pasta Salad, Spicy Feta Pasta vs New York Style Potato Salad, New York Style Potato

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
New York Sty... Food 2 Food 2 • RESER'S FINE FOODS, INC. New York Style Potato Salad	140g	43.3	171	17.9	1.4	2.1	10.0	2.1

Falafel Salad vs Couscous, Apricot & Cranberry Salad, Couscous, Apricot & Cranberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Falafel Salad Food 1 Food 1 • ZAIKA FLAVOURS OF INDIA INC. Falafel Salad	170g	46.8	165	18.8	2.9	4.7	7.7	6.5
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

Spring Pasta Salad, Spring vs Tri Color Pasta Salad Spiral Pasta With Red Peppers, Celery And Black Olives In A Zesty Italian Style Dressing, Tri Color Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spring Pasta... Food 1 Food 1 • HY-VEE, INC. Spring Pasta Salad	125g	52.3	264	22.4	11.2	0.8	18.4	2.4
Tri Color Pa... Food 2 Food 2 • DELHAIZE AMERICA, INC. Tri Color Pasta Salad Spiral Pasta With Red Peppers, Celery And Black Olives In A Zesty Italian Style Dressing	140g	100.0	314	47.9	5.7	2.1	10.0	7.9

Sweet Kale Salad With Chicken Organic Vegetable Blend, Organic Apples, Organic Chicken Meat And Organic Sunflower Kernels With Organic Lemon Poppy Seed Dressing, Sweet Kale Salad With Chicken vs Coleslaw Crisp Shredded Cabbage And Carrots In A Creamy Dressing, Coleslaw

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Kale S... Food 1 Food 1 • GLENCOURT INC. Sweet Kale Salad With Chicken Organic Vegetable Blend, Organic Apples, Organic Chicken Meat And Organic Sunflower Kernels With Organic Lemon Poppy Seed Dressing	163g	36.8	160	14.1	8.6	2.5	9.8	6.1
Coleslaw Cri... Food 2 Food 2 • MEIJER, INC. Coleslaw Crisp Shredded Cabbage And Carrots In A Creamy Dressing	83g	23.4	217	16.9	14.5	2.4	16.9	1.2

Quinoa Vegan Salad With Tomato, Mango, Heart Of Palm And Piquillo Pepper Sauce, Quinoa vs Cavatappi Pasta Salad, Cavatappi

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Vegan... Food 1 Food 1 Quinoa Vegan Salad With Tomato, Mango, Heart Of Palm And Piquillo Pepper Sauce, Quinoa	210g	59.5	95	16.7	4.8	2.4	1.9	2.4
Cavatappi Pa... Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Cavatappi Pasta Salad	124g	91.2	411	41.1	4.0	2.4	24.2	7.3

Traditional Red Bliss Potato Salad, Traditional Red Bliss Potato vs Macaroni Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • 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
Macaroni Salad Food 2 Food 2 • HOME STYLE FOODS, INC. Macaroni Salad	56g	48.1	357	46.4	10.7	1.8	16.1	7.1

Traditional Macaroni Salad, Traditional vs Roasted Vegetable & Farro Vegan Salad In A Maple Vinaigrette, Roasted Vegetable & Farro

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • THE KROGER CO. Traditional Macaroni Salad	140g	60.3	243	23.6	7.1	1.4	14.3	3.6
Roasted Vege... Food 2 Food 2 • TARGET STORES Roasted Vegetable & Farro Vegan Salad In A Maple Vinaigrette	100g	85.5	280	49.0	7.0	5.0	7.0	9.0

Rocket Fuel Food Comparisons