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

Breakfast Wrap, Egg, Steak, Cheese & Hatch Chiles vs Blueberry Flavored Chips Pancake & Sausage, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Wr... Food 1 Food 1 • NATURAL CHOICE FOODS INC. Breakfast Wrap, Egg, Steak, Cheese & Hatch Chiles	142g	74.0	204	28.2	0.7	1.4	6.3	8.5
Blueberry Fl... Food 2 Food 2 • GOLDEN COUNTY FOODS, INC. Blueberry Flavored Chips Pancake & Sausage	113g	56.7	354	27.4	12.4	0.9	23.0	9.7

Fresh Baked Burritos Tortilla, Egg, Sausage Bacon & Cheese vs Spinach & Egg White Plant Based Patty & Frittata Sandwich, Spinach & Egg White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Baked ... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Fresh Baked Burritos Tortilla, Egg, Sausage Bacon & Cheese	128g	58.2	211	24.2	0.8	0.8	8.6	8.6
Spinach & Eg... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Spinach & Egg White Plant Based Patty & Frittata Sandwich	146g	60.3	192	24.0	2.7	2.7	6.2	10.3

Egg, Cheese & Uncured Bacon Breakfast Burrito, Egg, Cheese & Uncured Bacon vs Night Hawk, Breakfast Sausage With French Toast Sticks 'N Scrambled Eggs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg, Cheese ... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Egg, Cheese & Uncured Bacon Breakfast Burrito, Egg, Cheese & Uncured Bacon	170g	71.4	212	22.4	0.6	0.6	9.4	10.0
Night Hawk, ... Food 2 Food 2 • NIGHT HAWK FROZEN FOODS, INC. Night Hawk, Breakfast Sausage With French Toast Sticks 'N Scrambled Eggs	193g	67.1	238	19.2	4.2	1.0	11.9	13.0

Holiday Macaron Assortment, Chocolate Orange Chocolate Hazelnut Gingerbread Peppermint Pistachio Vanilla vs Breakfast Burritos, Egg & Maple Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Holiday Maca... Food 1 Food 1 • WAL-MART STORES, INC. Holiday Macaron Assortment, Chocolate Orange Chocolate Hazelnut Gingerbread Peppermint Pistachio Vanilla	26g	21.1	385	46.2	42.3	3.8	19.2	7.7
Breakfast Bu... Food 2 Food 2 • HORMEL FOODS CORPORATION Breakfast Burritos, Egg & Maple Sausage	120g	55.8	258	25.0	0.8	0.8	12.5	10.0

Sausage, Egg & Cheese Breakfast Sandwich, Sausage, Egg & Cheese vs Maple Pancake Sausage Snack Size Sandwiches, Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage, Egg... Food 1 Food 1 • RED'S ALL NATURAL, LLC Sausage, Egg & Cheese Breakfast Sandwich, Sausage, Egg & Cheese	122g	45.7	270	19.7	0.8	—	15.6	12.3
Maple Pancak... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Maple Pancake Sausage Snack Size Sandwiches	85g	36.2	294	23.5	9.4	1.2	18.8	9.4

Chicken Sausage Diced Potatoes, Chicken Sausage, Cage Free Eggs, Cheddar Cheese, Onions, Green & Red Peppers Breakfast Bowl, Chicken Sausage vs Good Morning! Breakfast Bites, Bacon Egg, Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Saus... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Chicken Sausage Diced Potatoes, Chicken Sausage, Cage Free Eggs, Cheddar Cheese, Onions, Green & Red Peppers Breakfast Bowl	198g	30.9	172	9.1	1.0	1.0	10.1	10.1
Good Morning... Food 2 Food 2 • COLE'S QUALITY FOODS, INC. Good Morning! Breakfast Bites, Bacon Egg, Cheese	85g	62.0	247	38.8	3.5	1.2	5.9	10.6

Ihop At Home, Flatbread Breakfast Sandwich vs Sausage, Egg & Cheese English Muffin, Sausage, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ihop At Home... Food 1 Food 1 • GOLDEN COUNTY FOODS, INC. Ihop At Home, Flatbread Breakfast Sandwich	112g	41.8	286	21.4	1.8	1.8	17.0	11.6
Sausage, Egg... Food 2 Food 2 • MEIJER, INC. Sausage, Egg & Cheese English Muffin, Sausage, Egg & Cheese	129g	51.9	264	23.3	2.3	2.3	14.0	10.1

Breakfast Sausage & Uncured Bacon With Potatoes, Cage Free Eggs And Red Bell Peppers All Topped With An Insanely Tasty Cheddar And Parmesan Cheese Sauce, Breakfast Sausage & Uncured Bacon vs Garden Blend Breakfast Bowl, Garden Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Sa... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Breakfast Sausage & Uncured Bacon With Potatoes, Cage Free Eggs And Red Bell Peppers All Topped With An Insanely Tasty Cheddar And Parmesan Cheese Sauce	213g	35.1	146	9.4	1.9	0.9	8.5	8.0
Garden Blend... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Garden Blend Breakfast Bowl	198g	33.3	116	10.1	1.0	1.5	5.1	8.1

"Lumber Jack" Center Cut Smoked Sausage, Fresh Buttermilk Biscuit, Egg & Cheese Super Size Sandwiches, "Lumber Jack" vs Benevolent Bacon, Egg, Cheddar Cage Free Eggs, Sharp Cheddar, And Meatless Benevolent Bacon On A Whole Wheat, Oat Bran, Flaxseed Bread Farmstand Breakfast Sandwich, Benevolent Bacon, Egg, Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
"Lumber Jack... Food 1 Food 1 • ROGER WOOD FOODS, INC. "Lumber Jack" Center Cut Smoked Sausage, Fresh Buttermilk Biscuit, Egg & Cheese Super Size Sandwiches	156g	38.3	250	13.5	3.9	0.6	17.3	10.3
Benevolent B... Food 2 Food 2 • SWEET EARTH NATURAL FOODS Benevolent Bacon, Egg, Cheddar Cage Free Eggs, Sharp Cheddar, And Meatless Benevolent Bacon On A Whole Wheat, Oat Bran, Flaxseed Bread Farmstand Breakfast Sandwich, Benevolent Bacon, Egg, Cheddar	140g	53.1	264	23.6	3.6	3.6	13.6	15.0

Turkey Sausage, Egg White & Asiago Breakfast Sliders, Turkey Sausage, Egg White & Asiago vs Chicken Sausage Diced Potatoes, Chicken Sausage, Cage Free Eggs, Cheddar Cheese, Onions, Green & Red Peppers Breakfast Bowl, Chicken Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sausa... Food 1 Food 1 • WHITE CASTLE SYSTEM INC. Turkey Sausage, Egg White & Asiago Breakfast Sliders, Turkey Sausage, Egg White & Asiago	82g	26.9	207	18.3	2.4	1.2	8.5	14.6
Chicken Saus... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Chicken Sausage Diced Potatoes, Chicken Sausage, Cage Free Eggs, Cheddar Cheese, Onions, Green & Red Peppers Breakfast Bowl	198g	30.9	172	9.1	1.0	1.0	10.1	10.1

Sausage & Pancake Minis, Sausage & Pancake vs Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage & Pa... Food 1 Food 1 • CONAGRA FROZEN FOODS Sausage & Pancake Minis	77g	36.2	312	26.0	7.8	1.3	20.8	7.8
Sausage Food 2 Food 2 • PINNACLE FOODS GROUP LLC Sausage	128g	54.7	188	25.0	2.3	3.1	6.3	7.8

Sausage, Egg & Cheese Croissant Fully Cooked Sandwiches, Sausage, Egg & Cheese Croissant vs Broccoli, Cheese & Uncured Ham Scrambled Egg Whites, Diced Potatoes, Broccoli, Cheddar Cheese, Uncured Ham & Red Onion Breakfast Bowl, Broccoli, Cheese & Uncured Ham

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage, Egg... Food 1 Food 1 • CONAGRA FOODS PACKAGED FOODS, LLC Sausage, Egg & Cheese Croissant Fully Cooked Sandwiches, Sausage, Egg & Cheese Croissant	121g	47.5	298	22.3	3.3	1.7	18.2	9.9
Broccoli, Ch... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Broccoli, Cheese & Uncured Ham Scrambled Egg Whites, Diced Potatoes, Broccoli, Cheddar Cheese, Uncured Ham & Red Onion Breakfast Bowl, Broccoli, Cheese & Uncured Ham	198g	33.1	131	10.1	1.5	1.5	6.1	9.1

Southwest Sunrise A Spicy Black Bean And Egg Patty With Potatoes And Pepper Jack Cheese On An English Muffin Thin Made With Whole Grain Breakfast Sandwiches, Southwest Sunrise vs Egg, Sausage & Cheese Burritos

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest Su... Food 1 Food 1 • WORTHINGTON FOODS INC. Southwest Sunrise A Spicy Black Bean And Egg Patty With Potatoes And Pepper Jack Cheese On An English Muffin Thin Made With Whole Grain Breakfast Sandwiches	95g	38.5	211	25.3	3.2	4.2	8.4	12.6
Egg, Sausage... Food 2 Food 2 • RUIZ FOOD PRODUCTS INC Egg, Sausage & Cheese Burritos	128g	56.1	227	23.4	0.8	0.8	10.2	8.6

Sausage & Gravy Hearty Potatoes, Scrambled Eggs, And Crumbled Pork In A Savory Gravy With Cheddar Cheese Sprinkled On Top. Breakfast Bowl, Sausage & Gravy vs Turkey Sausage Light Croissant Sandwiches, Turkey Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage & Gr... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Sausage & Gravy Hearty Potatoes, Scrambled Eggs, And Crumbled Pork In A Savory Gravy With Cheddar Cheese Sprinkled On Top. Breakfast Bowl	198g	38.8	172	10.1	1.0	—	11.6	6.6
Turkey Sausa... Food 2 Food 2 • TARGET STORES Turkey Sausage Light Croissant Sandwiches	133g	50.1	203	20.3	3.0	0.8	8.3	11.3

Sausage & Buttermilk Biscuit Snack Size Sandwiches, Sausage & Buttermilk vs Egg, Sausage, Cheese & Potato Burritos, Egg, Sausage, Cheese & Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage & Bu... Food 1 Food 1 • CONAGRA FROZEN FOODS Sausage & Buttermilk Biscuit Snack Size Sandwiches	82g	41.6	366	28.1	2.4	1.2	24.4	9.8
Egg, Sausage... Food 2 Food 2 • RUIZ FOOD PRODUCTS INC Egg, Sausage, Cheese & Potato Burritos, Egg, Sausage, Cheese & Potato	128g	62.0	227	25.8	0.8	0.8	10.2	7.8

Roasted Potato, Dill, Chives, Red Bell Pepper, Black Pepper Sous Vide Plant Egg Bites, Roasted Potato, Dill, Chives, Red Bell Pepper, Black Pepper vs Original Pork Sausage Gravy & Biscuits, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Pota... Food 1 Food 1 • CUISINE SOLUTIONS, INC. Roasted Potato, Dill, Chives, Red Bell Pepper, Black Pepper Sous Vide Plant Egg Bites, Roasted Potato, Dill, Chives, Red Bell Pepper, Black Pepper	119g	25.3	168	11.8	0.8	0.8	10.1	7.6
Original Por... Food 2 Food 2 • BOB EVANS FARMS INC Original Pork Sausage Gravy & Biscuits	189g	66.5	185	18.5	1.6	0.5	10.6	3.7

Sausage Gravy Stuffed Buttermilk Biscuit, Sausage Gravy vs Bacon, Egg, & Cheese Biscuit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage Grav... Food 1 Food 1 • CONAGRA FOODS PACKAGED FOODS, LLC Sausage Gravy Stuffed Buttermilk Biscuit	142g	76.9	289	29.6	4.2	1.4	15.5	7.8
Bacon, Egg, ... Food 2 Food 2 • DUTCH FARMS INC. Bacon, Egg, & Cheese Biscuit	101g	49.7	297	26.7	3.0	1.0	16.8	8.9

Burrito Eggs, Onions, Green & Red Peppers, Black Beans, Roasted Corn, Seasoned Red Potatoes, Salsa Verde, Chorizo And Cheddar Cheese Breakfast Bowl, Burrito vs Sausage, Egg, Cheese & Hash Browns Breakfast Bakes, Sausage, Egg, Cheese & Hash Browns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Burrito Eggs... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Burrito Eggs, Onions, Green & Red Peppers, Black Beans, Roasted Corn, Seasoned Red Potatoes, Salsa Verde, Chorizo And Cheddar Cheese Breakfast Bowl	255g	40.5	161	9.4	1.6	1.2	10.2	8.2
Sausage, Egg... Food 2 Food 2 • BOB EVANS FARMS INC Sausage, Egg, Cheese & Hash Browns Breakfast Bakes, Sausage, Egg, Cheese & Hash Browns	99g	27.4	162	16.2	1.0	2.0	8.1	5.1

Big Sur Breakfast Seasoned Tofu Scramble, Savory Potato & Seitan Burrito, Big Sur Breakfast vs Smoked Sausage Biscuit Breakfast Sandwiches Made With Chicken And Pork

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Big Sur Brea... Food 1 Food 1 • SWEET EARTH NATURAL FOODS Big Sur Breakfast Seasoned Tofu Scramble, Savory Potato & Seitan Burrito	156g	48.3	186	20.5	1.3	4.5	6.4	11.5
Smoked Sausa... Food 2 Food 2 • SIGNATURE CUSTOM PACKING Smoked Sausage Biscuit Breakfast Sandwiches Made With Chicken And Pork	113g	53.9	416	26.6	3.5	0.9	29.2	13.3

Delights vs Pancakes And Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Delights Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Delights	119g	53.8	252	26.1	3.4	2.5	11.8	10.9
Pancakes And... Food 2 Food 2 • CAMPBELL SOUP COMPANY Pancakes And Sausage	170g	100.0	288	34.1	10.0	0.6	13.5	7.7

Rocket Fuel Food Comparisons