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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Hot & Spicy Sausage On A Biscuit Sandwich, Hot & Spicy Sausage vs Sausage, Egg & Cheese With Reduced Fat Cheddar Cheese & Sauce In A Croissant Crust, Sausage, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot & Spicy ... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Hot & Spicy Sausage On A Biscuit Sandwich	99g	47.2	384	26.3	1.0	1.0	27.3	8.1
Sausage, Egg... Food 2 Food 2 • NESTLE USA INC. Sausage, Egg & Cheese With Reduced Fat Cheddar Cheese & Sauce In A Croissant Crust, Sausage, Egg & Cheese	120g	66.2	233	29.2	2.5	0.8	10.0	6.7

Banana Sweet Potato Frittata, Banana Sweet Potato vs Pepperoni & Cheese Slices Of Pepperoni And Reduced Fat Mozzarella Cheese With Tomato Sauce Wrapped In A Crust Filled Sandwiches, Pepperoni & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Sweet... Food 1 Food 1 • FIVE STAR FOODIES Banana Sweet Potato Frittata	170g	47.9	247	19.4	6.5	4.7	15.9	8.8
Pepperoni & ... Food 2 Food 2 • WAL-MART STORES, INC. Pepperoni & Cheese Slices Of Pepperoni And Reduced Fat Mozzarella Cheese With Tomato Sauce Wrapped In A Crust Filled Sandwiches	127g	81.3	276	34.7	4.7	1.6	11.8	7.1

Turkey Sausage, Sweet Potato, Kale, Three Cheese Blend & Onion Skillets, Turkey Sausage, Sweet Potato, Kale, Three Cheese Blend & Onion vs Cheesy Scramble With Hash Browns Scrambled Eggs With Cheddar, Monterey Jack And Reduced Fat Mozzarella Cheeses With A Side Of Ore Ida Homestyle Hash Browns, Cheesy Scramble With Hash Browns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sausa... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Turkey Sausage, Sweet Potato, Kale, Three Cheese Blend & Onion Skillets, Turkey Sausage, Sweet Potato, Kale, Three Cheese Blend & Onion	112g	23.4	134	11.6	4.5	0.9	6.3	8.0
Cheesy Scram... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Cheesy Scramble With Hash Browns Scrambled Eggs With Cheddar, Monterey Jack And Reduced Fat Mozzarella Cheeses With A Side Of Ore Ida Homestyle Hash Browns	184g	29.5	103	8.7	1.1	0.5	3.8	8.2

Light Turkey Sausage, Egg White & Cheese Sandwiches vs French Toast With Turkey Sausage Served With A Side Of Syrup, French Toast With Turkey Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Turkey... Food 1 Food 1 • GIANT EAGLE, INC. Light Turkey Sausage, Egg White & Cheese Sandwiches	133g	50.1	203	20.3	3.0	0.8	8.3	10.5
French Toast... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY French Toast With Turkey Sausage Served With A Side Of Syrup	126g	71.6	222	31.0	15.1	1.6	6.4	11.1

Blueberry Flavored Chips Pancake & Sausage, Blueberry vs Sausage & Gravy Hearty Potatoes, Scrambled Eggs, And Crumbled Pork In A Savory Gravy With Cheddar Cheese Sprinkled On Top. Breakfast Bowl, Sausage & Gravy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • GOLDEN COUNTY FOODS, INC. Blueberry Flavored Chips Pancake & Sausage	113g	56.7	354	27.4	12.4	0.9	23.0	9.7
Sausage & Gr... Food 2 Food 2 • 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

Egg, Potato & Cheese Breakfast Wraps vs Breakfast Burritos, Mild

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg, Potato ... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Egg, Potato & Cheese Breakfast Wraps	204g	100.0	201	28.9	0.5	1.0	5.9	6.9
Breakfast Bu... Food 2 Food 2 • GABRIEL INVESTMENT HOLDINGS, LLC Breakfast Burritos, Mild	142g	59.8	218	23.2	2.1	1.4	8.5	11.3

Handcrafted Breakfast Burritos Egg, Bacon & Cheddar Cheese vs Burritos, Egg, Sausage, Bacon & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Handcrafted ... Food 1 Food 1 • CAMINO REAL FOODS, INC. Handcrafted Breakfast Burritos Egg, Bacon & Cheddar Cheese	113g	60.0	239	28.3	1.8	0.9	9.7	8.9
Burritos, Eg... Food 2 Food 2 • RUIZ FOOD PRODUCTS INC Burritos, Egg, Sausage, Bacon & Cheese	128g	58.2	211	24.2	0.8	0.8	8.6	8.6

Chicken Chorizo & Egg Scramble With Chicken Chorizo, Scrambled Cage Free Eggs, Tomatoes, Poblano Peppers, Onions, White Cheddar Cheese And Spices, Chicken Chorizo & Egg Scramble vs E'g Scramble Snack Sized Bun Stuffed With Plant Based Scrambled E'g, Saus'ge, Spinach, Red Bell Peppers And Vegan Chedd'r Shreds Breakfast Pockets, E'g Scramble

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Chor... Food 1 Food 1 • GRANT COMPANY Chicken Chorizo & Egg Scramble With Chicken Chorizo, Scrambled Cage Free Eggs, Tomatoes, Poblano Peppers, Onions, White Cheddar Cheese And Spices	227g	19.5	150	4.9	1.8	0.4	8.8	11.9
E'g Scramble... Food 2 Food 2 • PINNACLE FOODS GROUP LLC E'g Scramble Snack Sized Bun Stuffed With Plant Based Scrambled E'g, Saus'ge, Spinach, Red Bell Peppers And Vegan Chedd'r Shreds Breakfast Pockets	100g	50.8	210	28.0	3.0	2.0	8.0	6.0

Sausage Croissants, Breakfast Sandwiches vs Egg, Potato, Cheese Sauce & Sausage Xxlarge! Breakfast Wrap, Egg, Potato, Cheese Sauce & Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage Croi... Food 1 Food 1 • SIGNATURE CUSTOM PACKING Sausage Croissants, Breakfast Sandwiches	105g	60.6	381	32.4	3.8	1.9	22.9	9.5
Egg, Potato,... Food 2 Food 2 • EL MONTEREY Egg, Potato, Cheese Sauce & Sausage Xxlarge! Breakfast Wrap, Egg, Potato, Cheese Sauce & Sausage	184g	100.0	217	32.1	0.5	1.1	6.5	7.1

Buttermilk Breakfast Sandwich, Buttermilk vs Chimichangas, Meat Lovers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk B... Food 1 Food 1 • MDBC LLC Buttermilk Breakfast Sandwich	132g	47.7	258	19.7	2.3	0.8	15.9	10.6
Chimichangas... Food 2 Food 2 • RUIZ FOOD PRODUCTS INC Chimichangas, Meat Lovers	122g	56.2	230	24.6	0.8	0.8	9.8	8.2

Canadian Bacon, Egg & Cheese Muffin Sandwiches, Canadian Bacon, Egg & Cheese vs Quelle Quiche!, Spinach & Swiss

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Canadian Bac... Food 1 Food 1 • WAL-MART STORES, INC. Canadian Bacon, Egg & Cheese Muffin Sandwiches, Canadian Bacon, Egg & Cheese	133g	42.3	195	17.3	0.8	0.8	8.3	12.0
Quelle Quich... Food 2 Food 2 • SALUTARE FOODS, LLC Quelle Quiche!, Spinach & Swiss	147g	34.2	227	13.6	0.5	1.5	16.1	7.8

Loaded Potato Diced Potatoes, Eggs, White Three Cheese Sauce, Sausage, Cheddar Cheese, Bacon & Chives Breakfast Bowl, Loaded Potato vs Egg, Sausage, Cheese & Potato Burritos, Egg, Sausage, Cheese & Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Potat... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Loaded Potato Diced Potatoes, Eggs, White Three Cheese Sauce, Sausage, Cheddar Cheese, Bacon & Chives Breakfast Bowl	198g	34.8	182	10.1	1.0	1.0	12.1	8.1
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

Uncured Turkey Bacon & Aged White Cheddar Diced Uncured Turkey Bacon, Aged White Cheddar Cheese & Cottage Cheese In A Fluffy Sous Vide Egg Bite Egg Bites, Uncured Turkey Bacon & Aged White Cheddar vs Jumbo Size Sausage Biscuits Sandwiches

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Uncured Turk... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Uncured Turkey Bacon & Aged White Cheddar Diced Uncured Turkey Bacon, Aged White Cheddar Cheese & Cottage Cheese In A Fluffy Sous Vide Egg Bite Egg Bites	130g	20.9	215	9.2	0.8	0.8	13.9	13.9
Jumbo Size S... Food 2 Food 2 • ADVANCEPIERRE FOODS INC. Jumbo Size Sausage Biscuits Sandwiches	104g	55.4	308	28.9	2.9	1.0	17.3	8.7

Rich Maple Organics Quinoa Breakfast Toastables, Rich Maple vs Quinoa Breakfast Toastables, Cinnamon Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Maple O... Food 1 Food 1 • QRUNCH FOODS, LLC Rich Maple Organics Quinoa Breakfast Toastables	80g	31.4	150	23.8	1.3	3.8	5.0	3.8
Quinoa Break... Food 2 Food 2 • QRUNCH FOODS, LLC Quinoa Breakfast Toastables, Cinnamon Vanilla	80g	31.4	150	23.8	1.3	3.8	5.0	3.8

Quinoa Breakfast Toastables, Rich Maple vs Egg, Sausage & Cheddar Cheese Handcrafted Breakfast Burritos, Egg, Sausage & Cheddar Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Break... Food 1 Food 1 • QRUNCH FOODS, LLC Quinoa Breakfast Toastables, Rich Maple	80g	31.4	150	23.8	1.3	3.8	5.0	3.8
Egg, Sausage... Food 2 Food 2 • CAMINO REAL FOODS, INC. Egg, Sausage & Cheddar Cheese Handcrafted Breakfast Burritos, Egg, Sausage & Cheddar Cheese	113g	61.9	239	29.2	1.8	0.9	9.7	8.9

Cinnamon Cream Cheese Flautas For Breakfast, Cinnamon Cream Cheese vs Breakfast Sausage & Scrambled Eggs With Roasted Potatoes, Peppers & Onions In A Roasted Red Pepper Sauce, Breakfast Sausage Scramble

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Cre... Food 1 Food 1 • H E BUTT GROCERY COMPANY Cinnamon Cream Cheese Flautas For Breakfast	142g	93.9	345	35.2	16.2	0.7	21.1	4.9
Breakfast Sa... Food 2 Food 2 • BELLISIO FOODS INC Breakfast Sausage & Scrambled Eggs With Roasted Potatoes, Peppers & Onions In A Roasted Red Pepper Sauce, Breakfast Sausage Scramble	269g	35.4	112	7.8	1.5	1.1	6.3	5.6

Egg, Pork Sausage & Cheese Breakfast Burrito, Egg, Pork Sausage & Cheese vs Kroger, Sausage, Egg & Cheese Breakfast Sandwich Biscuit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg, Pork Sa... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Egg, Pork Sausage & Cheese Breakfast Burrito, Egg, Pork Sausage & Cheese	170g	71.4	218	22.4	0.6	0.6	10.0	10.0
Kroger, Saus... Food 2 Food 2 • THE KROGER CO. Kroger, Sausage, Egg & Cheese Breakfast Sandwich Biscuit	130g	45.6	292	19.2	3.1	0.8	20.0	9.2

Big Sur Breakfast A Delicious Blend Of Roasted Potatoes, Red Peppers And Seasoned Tofu Burritos, Big Sur Breakfast vs Hot & Spicy Sausage On A Biscuit Sandwich, Hot & Spicy Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Big Sur Brea... Food 1 Food 1 • SWEET EARTH NATURAL FOODS Big Sur Breakfast A Delicious Blend Of Roasted Potatoes, Red Peppers And Seasoned Tofu Burritos	142g	45.1	141	19.7	0.7	3.5	4.2	7.8
Hot & Spicy ... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Hot & Spicy Sausage On A Biscuit Sandwich	99g	47.2	384	26.3	1.0	1.0	27.3	8.1

Sausage & Egg Breakfast Pies vs Pancake Sausage On A Stick

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage & Eg... Food 1 Food 1 • BOOMERANG'S FOODS, INC. Sausage & Egg Breakfast Pies	184g	61.0	283	20.1	1.1	2.7	17.4	10.9
Pancake Saus... Food 2 Food 2 • MONOGRAM FOOD SOLUTIONS LLC Pancake Sausage On A Stick	142g	79.2	261	29.6	9.9	0.7	12.0	8.5

Breakfast Burritos, Egg, Sausage, Cheese & Potato vs Turkey Sausage & Egg White Scramble Turkey Sausage With Egg Whites And Vegetables Served On Top Of Steel Cut Oats, Farro, Buckwheat And Red Quinoa With A Creamy Avocado Sauce Morning Power Bowls, Turkey Sausage & Egg White Scramble

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Bu... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Breakfast Burritos, Egg, Sausage, Cheese & Potato	128g	58.1	219	24.2	0.8	0.8	10.2	7.8
Turkey Sausa... Food 2 Food 2 • CONAGRA BRANDS, INC. Turkey Sausage & Egg White Scramble Turkey Sausage With Egg Whites And Vegetables Served On Top Of Steel Cut Oats, Farro, Buckwheat And Red Quinoa With A Creamy Avocado Sauce Morning Power Bowls	204g	27.3	93	8.8	1.0	2.0	2.9	7.4

Rocket Fuel Food Comparisons