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

The Greek Breakfast Burrito, The Greek vs Egg, Applewood Smoked Bacon & Cheese Burrito, Egg, Applewood Smoked Bacon & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Greek Br... Food 1 Food 1 • GABRIEL INVESTMENT HOLDINGS, LLC The Greek Breakfast Burrito	142g	64.2	197	25.4	1.4	2.1	7.8	7.8
Egg, Applewo... Food 2 Food 2 • RUIZ FOOD PRODUCTS INC Egg, Applewood Smoked Bacon & Cheese Burrito, Egg, Applewood Smoked Bacon & Cheese	128g	67.8	234	28.1	0.8	0.8	9.4	8.6

Southern Style Chicken Biscuit Sandwiches, Southern Style vs Triple Play Meats & Cheeses Breakfast Burritos Whole Eggs, 3 Meats (Bacon, Sausage, Smoked Ham), Hash Browns And 3 Cheeses In A Soft Flour Tortilla, Triple Play

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southern Sty... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Southern Style Chicken Biscuit Sandwiches	96g	51.7	281	30.2	2.1	2.1	12.5	11.5
Triple Play ... Food 2 Food 2 • DON MIGUEL MEXICAN FOODS, INC. Triple Play Meats & Cheeses Breakfast Burritos Whole Eggs, 3 Meats (Bacon, Sausage, Smoked Ham), Hash Browns And 3 Cheeses In A Soft Flour Tortilla	120g	53.9	242	24.2	—	0.8	10.0	11.7

Nancy's Lorraine & Florentine Petite Quiche, 32 Count, 22.4 Oz vs Bacon, Sausage & Cheese Breakfast Mini Bagels Topped With Bacon, Sausage And Cheese, Bacon, Sausage & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nancy's Lorr... Food 1 Food 1 Nancy's Lorraine & Florentine Petite Quiche, 32 Count, 22.4 Oz	79g	41.0	278	22.8	3.8	1.3	16.5	10.1
Bacon, Sausa... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Bacon, Sausage & Cheese Breakfast Mini Bagels Topped With Bacon, Sausage And Cheese, Bacon, Sausage & Cheese	88g	54.4	227	33.0	2.3	1.1	5.7	10.2

Hatch Chiles Egg & Bacon Cheddar Cheese Breakfast Burrito, Hatch Chiles Egg & Bacon Cheddar Cheese vs Turkey Sausage, Egg White & Cheese Whole Grain Bagel Sandwiches, Turkey Sausage, Egg White & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hatch Chiles... Food 1 Food 1 • GREEN CHILE CONCEPTS LLC Hatch Chiles Egg & Bacon Cheddar Cheese Breakfast Burrito	170g	71.5	212	22.9	0.6	1.2	9.4	9.4
Turkey Sausa... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Turkey Sausage, Egg White & Cheese Whole Grain Bagel Sandwiches, Turkey Sausage, Egg White & Cheese	136g	52.0	199	23.5	4.4	3.7	5.9	13.2

Double Sausage & Bacon Loaded Tots All Day Breakfast, Double Sausage & Bacon Loaded Tots vs Sausage, Egg, Cheese & Hash Browns Breakfast Bakes, Sausage, Egg, Cheese & Hash Browns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Double Sausa... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Double Sausage & Bacon Loaded Tots All Day Breakfast	255g	38.7	169	8.2	1.2	0.4	12.2	7.1
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

Original Pancake & Sausage On A Stick, Original vs Huevos Rancheros Breakfast Enchiladas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Pan... Food 1 Food 1 • HY-VEE, INC. Original Pancake & Sausage On A Stick	71g	40.5	254	29.6	9.9	—	12.7	8.5
Huevos Ranch... Food 2 Food 2 • GABRIEL INVESTMENT HOLDINGS, LLC Huevos Rancheros Breakfast Enchiladas	241g	76.4	137	17.8	1.2	1.7	5.0	5.4

Bob Evans, Country Gravy, Sausage & Potatoes Bowl vs Bacon, Egg & Cheese Biscuit, Bacon, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bob Evans, C... Food 1 Food 1 • BOB EVANS FARMS INC Bob Evans, Country Gravy, Sausage & Potatoes Bowl	311g	53.1	116	9.3	0.3	0.6	5.5	6.8
Bacon, Egg &... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Bacon, Egg & Cheese Biscuit, Bacon, Egg & Cheese	106g	49.8	292	25.5	3.8	0.9	16.0	10.4

Banquet, Chicken & Buttermilk Biscuit Snack Size Sandwiches vs Mexican Breakfast Bake Made With Organic Black Beans, Corn & Roasted Potatoes Bowl, Mexican Breakfast Bake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banquet, Chi... Food 1 Food 1 • CONAGRA FROZEN FOODS Banquet, Chicken & Buttermilk Biscuit Snack Size Sandwiches	95g	57.6	284	33.7	3.2	2.1	11.6	11.6
Mexican Brea... Food 2 Food 2 • AMY'S KITCHEN INC. Mexican Breakfast Bake Made With Organic Black Beans, Corn & Roasted Potatoes Bowl	283g	58.4	152	12.7	1.4	2.1	7.8	8.1

Farmhouse Eggs, Potatoes, Onions, Green & Red Peppers, Cheddar Cheese, Turkey Sausage And Portabella Mushrooms Breakfast Bowl, Farmhouse vs Blueberry Pancakes & Sausage On A Stick!, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farmhouse Eg... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Farmhouse Eggs, Potatoes, Onions, Green & Red Peppers, Cheddar Cheese, Turkey Sausage And Portabella Mushrooms Breakfast Bowl	198g	29.1	152	8.6	1.5	1.0	9.1	8.6
Blueberry Pa... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Blueberry Pancakes & Sausage On A Stick!	71g	41.8	366	32.4	14.1	1.4	22.5	8.5

Farmhouse Eggs, Potatoes, Onions, Green & Red Peppers, Cheddar Cheese, Turkey Sausage And Portabella Mushrooms Breakfast Bowl, Farmhouse vs Double Sausage & Bacon Loaded Tots All Day Breakfast, Double Sausage & Bacon Loaded Tots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farmhouse Eg... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Farmhouse Eggs, Potatoes, Onions, Green & Red Peppers, Cheddar Cheese, Turkey Sausage And Portabella Mushrooms Breakfast Bowl	198g	29.1	152	8.6	1.5	1.0	9.1	8.6
Double Sausa... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Double Sausage & Bacon Loaded Tots All Day Breakfast	255g	38.7	169	8.2	1.2	0.4	12.2	7.1

Egg & Cheese Scrambled Eggs And Plant Based Cheese In A Toasted Crust Breakfast Pockets, Egg & Cheese vs Breakfast Flatbreads, Egg, Sausage & Chees

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg & Cheese... Food 1 Food 1 • JMT FOODS Egg & Cheese Scrambled Eggs And Plant Based Cheese In A Toasted Crust Breakfast Pockets	113g	38.3	257	20.4	0.9	2.7	16.8	8.0
Breakfast Fl... Food 2 Food 2 • TYSON FOODS, INC. Breakfast Flatbreads, Egg, Sausage & Chees	125g	64.9	312	30.4	2.4	3.2	17.6	9.6

Burritos, Egg, Sausage & Cheese vs Scrambled Egg Whites, Roasted Russet Potatoes, Cheddar Cheese, Turkey Sausage And Vegetables Breakfast Bowl, Egg, Cheese & Turkey Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Burritos, Eg... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Burritos, Egg, Sausage & Cheese	128g	56.1	227	23.4	0.8	0.8	10.2	8.6
Scrambled Eg... Food 2 Food 2 • AHOLD USA, INC. Scrambled Egg Whites, Roasted Russet Potatoes, Cheddar Cheese, Turkey Sausage And Vegetables Breakfast Bowl, Egg, Cheese & Turkey Sausage	198g	25.4	111	7.6	0.5	1.0	5.6	7.6

Burritos, Egg, Cheese & Jalapeno vs Kroger, Sausage, Egg & Cheese Breakfast Sandwich Biscuit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Burritos, Eg... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Burritos, Egg, Cheese & Jalapeno	128g	70.1	211	28.9	0.8	0.8	7.0	7.8
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

Breakfast Scramble Stix Scrambled Eggs, Potatoes, Bell Peppers And Cheese Stuffed Into A Crispy Crust Sandwiches, Breakfast Scramble Stix vs Egg, Sausage & Cheddar Cheese Handcrafted Breakfast Burrito, Egg, Sausage & Cheddar Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Sc... Food 1 Food 1 • NESTLE USA INC. Breakfast Scramble Stix Scrambled Eggs, Potatoes, Bell Peppers And Cheese Stuffed Into A Crispy Crust Sandwiches	85g	54.8	212	34.1	3.5	1.2	5.9	5.9
Egg, Sausage... Food 2 Food 2 • CAMINO REAL FOODS, INC. Egg, Sausage & Cheddar Cheese Handcrafted Breakfast Burrito, Egg, Sausage & Cheddar Cheese	113g	61.9	239	29.2	1.8	0.9	9.7	8.9

Giant Eagle, Oats, Quinoa & Mixed Berries vs Egg & Cheddar Cheese Pancake Sandwich, Egg & Cheddar Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Giant Eagle,... Food 1 Food 1 • GIANT EAGLE, INC. Giant Eagle, Oats, Quinoa & Mixed Berries	140g	43.5	114	19.3	5.7	3.6	3.6	2.9
Egg & Chedda... Food 2 Food 2 • ROJO'S FAMOUS, INC. Egg & Cheddar Cheese Pancake Sandwich	107g	34.8	196	17.8	5.6	0.9	9.4	10.3

"Lumber Jack" Center Cut Smoked Sausage, Fresh Buttermilk Biscuit, Egg & Cheese Super Size Sandwiches, "Lumber Jack" vs Turkey Sausage With Roasted Potatoes, Bell Peppers, And White Cheddar Cheese Scramble Bowl, Turkey Sausage

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
Turkey Sausa... Food 2 Food 2 • GABRIEL INVESTMENT HOLDINGS, LLC Turkey Sausage With Roasted Potatoes, Bell Peppers, And White Cheddar Cheese Scramble Bowl	198g	25.4	111	7.6	1.5	1.0	5.1	9.1

Breakfast Mexi Rollers French Toast & Sausage vs Breakfast Bowl Whole Grain Blend With Fruit, Bluberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Me... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Breakfast Mexi Rollers French Toast & Sausage	153g	67.4	255	23.5	1.3	0.7	11.8	9.2
Breakfast Bo... Food 2 Food 2 • EMEDIA Breakfast Bowl Whole Grain Blend With Fruit, Bluberry	184g	57.6	82	17.9	6.0	2.2	0.5	2.2

Egg, Sausage & Cheese Burritos vs Sausage, Egg & Cheese English Muffins, Sausage, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg, Sausage... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Egg, Sausage & Cheese Burritos	128g	56.1	227	23.4	0.8	0.8	10.2	8.6
Sausage, Egg... Food 2 Food 2 • BOB EVANS FARMS INC Sausage, Egg & Cheese English Muffins, Sausage, Egg & Cheese	125g	44.0	256	20.0	1.6	1.6	14.4	11.2

Pancake Crust Stuffed With Bacon, Egg & Cheese Sandwiches, Bacon, Egg & Cheese vs Spicy Egg, Bacon & Cheese Breakfast Burritos Whole Eggs, Bacon, Three Cheeses, Onions, Green Chiles And Jalapeos In A Soft Flour Tortilla, Spicy Egg, Bacon & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pancake Crus... Food 1 Food 1 • NESTLE USA INC. Pancake Crust Stuffed With Bacon, Egg & Cheese Sandwiches, Bacon, Egg & Cheese	120g	77.9	242	34.2	10.0	0.8	8.3	7.5
Spicy Egg, B... Food 2 Food 2 • DON MIGUEL MEXICAN FOODS, INC. Spicy Egg, Bacon & Cheese Breakfast Burritos Whole Eggs, Bacon, Three Cheeses, Onions, Green Chiles And Jalapeos In A Soft Flour Tortilla, Spicy Egg, Bacon & Cheese	120g	63.0	267	28.3	0.8	0.8	10.0	15.8

Chimichanga vs Kroger, Sausage & Pancake, Blueberry, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chimichanga Food 1 Food 1 • FLAGSHIP FOOD GROUP NORTH AMERICA LLC Chimichanga	156g	78.9	263	27.6	0.6	1.3	14.1	7.7
Kroger, Saus... Food 2 Food 2 • THE KROGER CO. Kroger, Sausage & Pancake, Blueberry, Blueberry	141g	85.7	355	31.9	13.5	—	22.0	7.1

Rocket Fuel Food Comparisons