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

Creamy Macaroni Salad With Celery, Eggs, Carrots And Onions, Creamy Macaroni vs Cranberry Almond Chicken Salad, Cranberry Almond Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Macar... Food 1 Food 1 • 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
Cranberry Al... Food 2 Food 2 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Cranberry Almond Chicken Salad	113g	21.4	115	10.6	8.0	0.9	3.1	11.5

Sesame Chopped Salad With Chicken Asian Slaw, Chow Mein Noodles, White Chicken Meat, Wonton Strips, And Sesame Seeds With Sesame Dressing, Sesame Chopped With Chicken vs Pasta & Asiago Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sesame Chopp... Food 1 Food 1 • RALEY'S Sesame Chopped Salad With Chicken Asian Slaw, Chow Mein Noodles, White Chicken Meat, Wonton Strips, And Sesame Seeds With Sesame Dressing, Sesame Chopped With Chicken	432g	100.0	95	15.1	5.6	1.9	2.1	4.6
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

Tuna Macaroni Salad, Tuna Macaroni vs Marketside, Premium Chicken Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Macaron... Food 1 Food 1 • 7-ELEVEN, INC. Tuna Macaroni Salad	269g	80.7	138	16.0	2.6	0.7	6.3	4.8
Marketside, ... Food 2 Food 2 • WAL-MART STORES, INC. Marketside, Premium Chicken Salad	100g	27.0	190	16.0	13.0	2.0	9.0	12.0

Southwest Bean & Grain Salad, Southwest Bean & Grain vs Chopped Herring Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest Be... Food 1 Food 1 • WAL-MART STORES, INC. Southwest Bean & Grain Salad	100g	37.4	150	23.0	1.0	4.0	5.0	4.0
Chopped Herr... Food 2 Food 2 • ACME SMOKED FISH CORPORATION Chopped Herring Salad	56g	21.2	214	19.6	7.1	—	12.5	8.9

Quinoa Salad With Mango Hearts Of Palm & Piquillo Pepper vs Roasted Vegetable & Farro Vegan Salad In A Maple Vinaigrette, Roasted Vegetable & Farro

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Salad... Food 1 Food 1 • ATALANTA CORPORATION Quinoa Salad With Mango Hearts Of Palm & Piquillo Pepper	100g	27.8	100	16.0	8.0	2.0	2.0	3.0
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

Tofu Yu, Spicy Chinese Salad vs Seafood Cocktail Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tofu Yu, Spi... Food 1 Food 1 • CUPID RECORDING COMPANY, INC. Tofu Yu, Spicy Chinese Salad	453g	80.0	49	9.3	0.7	0.4	0.7	1.8
Seafood Cock... Food 2 Food 2 • FRANKLY FRESH Seafood Cocktail Salad	100g	25.7	70	13.0	5.0	—	—	5.0

Summer Chicken Salad White Meat Chicken Dressed With Tzatziki Dressing, Celery, Red Bell Peppers And Feta Cheese With Red Grapes, Celery Sticks And Mini Naan Breads Snack Pack, Summer Chicken Salad vs Antipasto Salad With Pepperoni

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Summer Chick... Food 1 Food 1 • 7-ELEVEN, INC. Summer Chicken Salad White Meat Chicken Dressed With Tzatziki Dressing, Celery, Red Bell Peppers And Feta Cheese With Red Grapes, Celery Sticks And Mini Naan Breads Snack Pack	244g	69.2	119	16.4	7.0	2.0	4.1	4.5
Antipasto Sa... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Antipasto Salad With Pepperoni	184g	34.8	190	10.9	2.2	1.1	14.1	5.4

Caesar Pasta Salad vs Seafood Imitation Crab, Celery & Onions In A Creamy Mayonnaise Dressing Salad, Seafood

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caesar Pasta... Food 1 Food 1 • DREAM LAND,INC Caesar Pasta Salad	227g	71.3	211	16.7	0.9	0.9	0.7	4.0
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

Spicy Cantina Beef Bowl vs Shredded Coleslaw

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Cantin... Food 1 Food 1 • HANS KISSLE CO., INC. Spicy Cantina Beef Bowl	227g	64.4	185	15.9	4.0	1.3	11.5	4.4
Shredded Col... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Shredded Coleslaw	100g	19.6	160	12.0	7.0	2.0	12.0	1.0

Fresh Foods Market, Edamame Salad vs Caesar Pasta Salad, Caesar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Foods ... Food 1 Food 1 • THE KROGER CO. Fresh Foods Market, Edamame Salad	85g	19.7	94	15.3	7.1	3.5	2.4	5.9
Caesar Pasta... Food 2 Food 2 • PACIFIC COAST FRUIT Caesar Pasta Salad	140g	36.5	279	15.0	2.9	1.4	22.1	4.3

Tuna Salad Wedge, Tuna vs Buffalo Style Chicken & Pasta Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Salad W... Food 1 Food 1 • SUN COMPANY, INC. (R&M) Tuna Salad Wedge	172g	84.0	150	27.8	4.6	2.3	23.7	5.2
Buffalo Styl... Food 2 Food 2 • HANS KISSLE CO., INC. Buffalo Style Chicken & Pasta Salad	135g	44.4	237	17.8	3.7	0.7	15.6	6.7

Cranberry Almond Chicken Salad, Cranberry Almond Chicken vs Broccoli Cauliflower Slaw With Cranberries, Carrots, Onions, And Dijon Mustard, Broccoli Cauliflower Slaw

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Al... Food 1 Food 1 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Cranberry Almond Chicken Salad	113g	21.4	115	10.6	8.0	0.9	3.1	11.5
Broccoli Cau... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Broccoli Cauliflower Slaw With Cranberries, Carrots, Onions, And Dijon Mustard	107g	23.3	215	14.0	11.2	2.8	16.8	1.9

Lakeview Farms Italian Seafood Salad, 12 Oz vs Seafood Salad, Seafood

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lakeview Far... Food 1 Food 1 • LAKEVIEW FARMS, LLC Lakeview Farms Italian Seafood Salad, 12 Oz	100g	31.2	180	16.0	7.0	—	12.0	4.0
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

Honey Lemon Pasta Salad, Honey Lemon vs Cole Slaw

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Lemon ... Food 1 Food 1 • AHOLD USA, INC. Honey Lemon Pasta Salad	139g	61.0	173	23.0	8.6	0.7	7.9	2.9
Cole Slaw Food 2 Food 2 • STAR FOOD PRODUCTS INC Cole Slaw	76g	19.8	118	14.5	13.2	1.3	6.6	1.3

Crab Salad vs Krab & Shrimp Louie Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crab Salad Food 1 Food 1 • GREAT AMERICAN SEAFOOD IMPORTS CO. Crab Salad	100g	19.4	190	11.0	4.0	1.0	15.0	4.0
Krab & Shrim... Food 2 Food 2 • CEDARLANE NATURAL FOODS, INC. Krab & Shrimp Louie Salad	100g	25.2	190	14.0	7.0	1.0	12.0	7.0

Pasta Salad, Bacon Ranch vs Thai Chicken & Caramelized Shallot Salad, Thai Chicken & Caramelized Shallot

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
Thai Chicken... Food 2 Food 2 • BIG Y FOODS, INC. Thai Chicken & Caramelized Shallot Salad	113g	20.8	177	11.5	5.3	1.8	5.3	21.2

Spicy Salmon Salad Rice Bowl Qbr, Spicy Salmon vs Macaroni Salad, Macaroni

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Salmon... Food 1 Food 1 • GENJI, INC. Spicy Salmon Salad Rice Bowl Qbr	273g	29.5	132	16.1	4.8	1.1	5.1	5.1
Macaroni Salad Food 2 Food 2 • WOLF'S BAR-B-Q INC. Macaroni Salad	113g	38.9	204	18.6	6.2	0.9	12.4	3.5

Potato & Egg Salad, Original vs Potato Salad With Egg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato & Egg... Food 1 Food 1 • HANNAFORD BROS. CO. Potato & Egg Salad, Original	140g	38.7	243	15.7	2.1	1.4	20.0	2.1
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

Pams Finest Butter Crust Spiced Apple & Caramel Tarts 270 G vs Pams Roulade Raspberry 400 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Finest ... Food 1 Food 1 • FOODSTUFFS OWN BRANDS LIMITED Pams Finest Butter Crust Spiced Apple & Caramel Tarts 270 G	30g	33.7	402	58.0	31.7	—	17.0	3.7
Pams Roulade... Food 2 Food 2 • FOODSTUFFS OWN BRANDS LIMITED Pams Roulade Raspberry 400 G	67g	67.9	364	52.2	51.0	—	15.1	3.7

Pams Finest Butter Crust Spiced Apple & Caramel Tarts 270 G vs Pams Finest Butter Crust Black Doris Plum & Gin Tarts 270 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Finest ... Food 1 Food 1 • FOODSTUFFS OWN BRANDS LIMITED Pams Finest Butter Crust Spiced Apple & Caramel Tarts 270 G	30g	33.7	402	58.0	31.7	—	17.0	3.7
Pams Finest ... Food 2 Food 2 • FOODSTUFFS OWN BRANDS LIMITED Pams Finest Butter Crust Black Doris Plum & Gin Tarts 270 G	30g	31.9	402	55.0	31.3	—	17.7	4.0

Rocket Fuel Food Comparisons