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

Seafood Salad vs Power Protein Salad Shaker

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seafood Salad Food 1 Food 1 • MRS. GERRY'S KITCHEN, INC. Seafood Salad	132g	44.3	242	18.2	4.6	0.8	16.7	4.6
Power Protei... Food 2 Food 2 • DIERBERG'S MARKETS, INC. Power Protein Salad Shaker	263g	62.5	142	14.5	4.2	2.3	7.6	5.3

Chicken Taco Chop Salad With Chipotle Ranch Dressing vs Cheddar Bacon Pasta Salad, Cheddar Bacon Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Taco... Food 1 Food 1 • 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
Cheddar Baco... Food 2 Food 2 • RESER'S FINE FOODS, INC. Cheddar Bacon Pasta Salad	140g	34.8	229	13.6	2.1	0.7	17.1	4.3

Twist Of Butternut Squash Broccoli Cheddar Rice vs Thai Tofu Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Twist Of But... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Twist Of Butternut Squash Broccoli Cheddar Rice	258g	62.8	112	13.6	1.9	1.2	4.7	4.3
Thai Tofu Salad Food 2 Food 2 • ZAIKA FLAVOURS OF INDIA INC. Thai Tofu Salad	170g	39.1	153	14.7	5.9	2.9	8.2	6.5

Stedda Tuna Salad vs Sesame Ginger Seafood Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stedda Tuna ... Food 1 Food 1 • SUNNEEN BAKERY & HEALTH FOODS Stedda Tuna Salad	99g	26.8	212	17.2	1.0	3.0	9.1	16.2
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

Zesty Bowtie Pasta Salad, Zesty Brownie vs Garlic Pesto Pasta Salad, Garlic Pesto

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zesty Bowtie... Food 1 Food 1 • PRICE CHOPPER SUPERMARKETS Zesty Bowtie Pasta Salad, Zesty Brownie	113g	94.2	345	45.1	5.3	1.8	15.0	8.0
Garlic Pesto... Food 2 Food 2 • FRANKLY FRESH Garlic Pesto Pasta Salad	100g	38.4	290	20.0	1.0	—	23.0	3.0

Greek Orzo Salad vs Elbow Macaroni Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Orzo S... Food 1 Food 1 • DREAM LAND,INC Greek Orzo Salad	227g	86.8	145	20.7	0.9	1.3	5.3	3.5
Elbow Macaro... Food 2 Food 2 • BIG Y FOODS, INC. Elbow Macaroni Salad	140g	100.0	393	42.9	5.0	1.4	21.4	7.9

Cucumber Salad vs Elbow Macaroni Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cucumber Salad Food 1 Food 1 • BEST FOOD OF MONSEY INC. Cucumber Salad	85g	22.0	53	12.9	11.8	—	—	—
Elbow Macaro... Food 2 Food 2 • HANS KISSLE CO., INC. Elbow Macaroni Salad	120g	98.2	367	43.3	4.2	1.7	1.7	7.5

Traditional Macaroni Salad, Traditional vs Tofu & Salad Bowl

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
Tofu & Salad... Food 2 Food 2 • ADVANCED FRESH CONCEPTS CORP. Tofu & Salad Bowl	507g	100.0	160	25.3	5.9	1.2	5.1	2.8

Thai Style Noodle Salad, Thai Style vs Coleslaw With Carrots & Onions In A Blended Dressing

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thai Style N... Food 1 Food 1 • RESER'S FINE FOODS, INC. Thai Style Noodle Salad	255g	85.9	176	18.4	6.3	1.2	9.8	3.9
Coleslaw Wit... Food 2 Food 2 • 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

Mandarin Noodle Salad vs Real Foods, Macaroni Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mandarin Noo... Food 1 Food 1 • DREAM LAND,INC Mandarin Noodle Salad	227g	33.4	154	7.9	5.3	0.4	12.8	1.8
Real Foods, ... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Real Foods, Macaroni Salad	128g	100.0	273	48.4	3.9	2.3	9.4	6.3

Original Cole Slaw vs Seafood Salad, Seafood

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Col... Food 1 Food 1 • FOOD TOWN STORES INC. Original Cole Slaw	100g	25.7	120	15.0	12.0	2.0	7.0	1.0
Seafood Salad Food 2 Food 2 • PACKER AVENUE FOODS, INC. Seafood Salad	113g	21.1	230	10.6	4.4	0.9	18.6	5.3

Pasta Fiesta Salad vs Elbow Macaroni Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Fiesta... Food 1 Food 1 • AHOLD USA, INC. Pasta Fiesta Salad	140g	37.3	143	15.0	1.4	1.4	7.9	4.3
Elbow Macaro... Food 2 Food 2 • BIG Y FOODS, INC. Elbow Macaroni Salad	151g	53.7	291	19.2	4.0	0.7	21.9	3.3

Nine Grain Salad vs Bacon + Ranch With Celery + Onions Pasta Salad, Bacon + Ranch With Celery + Onions

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nine Grain S... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Nine Grain Salad	142g	57.1	162	23.2	3.5	2.8	6.3	3.5
Bacon + Ranc... Food 2 Food 2 • TOPS MARKETS, LLC Bacon + Ranch With Celery + Onions Pasta Salad	127g	91.3	370	39.4	3.2	1.6	20.5	8.7

Pasta Salad, Bacon Ranch vs Bean Gourmet Salad, Bean

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Salad,... Food 1 Food 1 • RESER'S FINE FOODS, INC. Pasta Salad, Bacon Ranch	140g	37.0	186	15.0	0.7	1.4	12.9	4.3
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

Whole Foods Market, Creamy Summer Slaw vs Robust Pasta Salad, Robust Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Foods ... Food 1 Food 1 • GREEN CUISINE LLC Whole Foods Market, Creamy Summer Slaw	120g	29.2	192	15.0	10.0	2.5	14.2	2.5
Robust Pasta... Food 2 Food 2 • COBORN'S INCORPORATED Robust Pasta Salad	140g	29.6	107	11.4	1.4	0.7	6.4	2.1

Broccoli Crunch Salad With Bacon, Broccoli Crunch With Bacon vs Traditional Cole Slaw, Traditional

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Cru... Food 1 Food 1 • MEIJER, INC. Broccoli Crunch Salad With Bacon, Broccoli Crunch With Bacon	100g	33.4	150	19.0	14.0	2.0	7.0	4.0
Traditional ... Food 2 Food 2 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Traditional Cole Slaw	100g	29.6	130	15.0	12.0	—	8.0	1.0

Deli Style Wild Caught Lunch To Go Tuna Salad Kit, Deli Style vs Deluxe Seafood Salad

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
Deluxe Seafo... Food 2 Food 2 • HANS KISSLE CO., INC. Deluxe Seafood Salad	118g	23.3	220	11.0	3.4	0.8	17.0	4.2

Cole Slaw vs Spicy Tuna Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cole Slaw Food 1 Food 1 • UKROP'S HOMESTYLE FOODS, LLC Cole Slaw	114g	23.6	123	12.3	8.8	1.8	7.9	0.9
Spicy Tuna S... Food 2 Food 2 • PADA SUSHI Spicy Tuna Salad	96g	25.4	94	14.6	3.1	1.0	3.1	11.5

Pasta Salad With Chicken & Jalapeno vs Seafood & Shrimp Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Salad ... Food 1 Food 1 • 7-ELEVEN, INC. Pasta Salad With Chicken & Jalapeno	241g	89.9	174	20.3	1.7	1.2	8.7	6.2
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

Cole Slaw vs Seafood Salad With Shrimp

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cole Slaw Food 1 Food 1 • R G GUNNOE FARMS INC. Cole Slaw	110g	27.9	82	14.6	11.8	1.8	2.3	1.8
Seafood Sala... Food 2 Food 2 • INLAND MARKET PREMIUM FOODS Seafood Salad With Shrimp	100g	21.1	175	11.0	—	—	10.0	12.0

Rocket Fuel Food Comparisons