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

Sausage, Egg & Cheese Veggie Sandwiches, Sausage, Egg & Cheese vs Sausage, Egg, Cheese & Biscuits Sandwiches, Sausage, Egg, Cheese & Biscuits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage, Egg... Food 1 Food 1 • KELLOGG COMPANY Sausage, Egg & Cheese Veggie Sandwiches, Sausage, Egg & Cheese	105g	32.6	190	19.1	1.9	2.9	7.6	14.3
Sausage, Egg... Food 2 Food 2 • WILLIAMS SAUSAGE COMPANY, INC. Sausage, Egg, Cheese & Biscuits Sandwiches, Sausage, Egg, Cheese & Biscuits	60g	26.6	283	23.3	1.7	—	16.7	11.7

Sausage Gravy Stuffers, Sausage vs Sausage, Egg & Cheese With Reduced Fat Cheddar Cheese & Sauce In A Croissant Crust Sandwich, Sausage, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage Grav... Food 1 Food 1 • BOB EVANS FARMS INC Sausage Gravy Stuffers	112g	62.4	241	29.5	1.8	0.9	10.7	4.5
Sausage, Egg... Food 2 Food 2 • NESTLE USA INC. Sausage, Egg & Cheese With Reduced Fat Cheddar Cheese & Sauce In A Croissant Crust Sandwich, Sausage, Egg & Cheese	241g	67.1	116	14.5	1.2	0.4	5.0	3.3

Nancy's Lorraine & Florentine Petite Quiche, 32 Count, 22.4 Oz vs Sausage & Gravy Potatoes, Country Gravy, Eggs, Sausage & Cheddar Cheese Breakfast Bowl, Sausage & Gravy

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
Sausage & Gr... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Sausage & Gravy Potatoes, Country Gravy, Eggs, Sausage & Cheddar Cheese Breakfast Bowl	198g	42.7	177	12.1	0.5	1.0	11.6	6.1

Blueberry Pancakes & Sausage On A Stick!, Blueberry vs Bacon And Egg Potatoes, Eggs, Cheese Sauce And Bacon Breakfast Bowl, Bacon And Egg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Pa... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Blueberry Pancakes & Sausage On A Stick!	71g	41.8	366	32.4	14.1	1.4	22.5	8.5
Bacon And Eg... Food 2 Food 2 • HY-VEE, INC. Bacon And Egg Potatoes, Eggs, Cheese Sauce And Bacon Breakfast Bowl	198g	50.3	76	14.1	2.0	1.0	8.6	10.6

Canadian Bacon Egg & Three Cheese Burrito, Canadian Bacon vs Sausage Wrap, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Canadian Bac... Food 1 Food 1 • RED'S ALL NATURAL, LLC Canadian Bacon Egg & Three Cheese Burrito	142g	71.2	232	27.5	1.4	1.4	9.2	12.0
Sausage Wrap... Food 2 Food 2 • ORION ENTEPRISES, INC. Sausage Wrap, Blueberry	71g	30.3	338	23.9	7.0	1.4	21.1	11.3

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 French Toast Breakfast Pork And Turkey & A Maple Flavored Dipping Sauce Fully Cooked Sausage Links, French Toast Breakfast

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
French Toast... Food 2 Food 2 • CONAGRA FROZEN FOODS French Toast Breakfast Pork And Turkey & A Maple Flavored Dipping Sauce Fully Cooked Sausage Links	143g	66.3	210	25.9	9.8	2.1	8.4	6.3

Breakfast Sandwich, Breaded Chicken & Buttermilk Waffle vs Morning Chorizo, Eggs, And Monterey Jack Cheese Rolled In A Flour Tortilla And Coated With A Crispy Seasoned Batter Rolled Tacos, Chorizo, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Sa... Food 1 Food 1 • GIANT EAGLE, INC. Breakfast Sandwich, Breaded Chicken & Buttermilk Waffle	101g	50.2	238	25.7	3.0	—	9.9	9.9
Morning Chor... Food 2 Food 2 • AJINOMOTO FOODS NORTH AMERICA, INC. Morning Chorizo, Eggs, And Monterey Jack Cheese Rolled In A Flour Tortilla And Coated With A Crispy Seasoned Batter Rolled Tacos, Chorizo, Egg & Cheese	113g	52.0	257	24.8	—	0.9	13.3	8.0

Blueberry Flavored Stuffed Morning Bread Bites, Blueberry vs Chorizo, Egg & Cheese Flautas For Breakfast, Chorizo, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Blueberry Flavored Stuffed Morning Bread Bites	91g	49.9	286	29.7	7.7	1.1	14.3	9.9
Chorizo, Egg... Food 2 Food 2 • H E BUTT GROCERY COMPANY Chorizo, Egg & Cheese Flautas For Breakfast, Chorizo, Egg & Cheese	142g	59.1	289	22.5	1.4	0.7	17.6	10.6

Plant Based Bacon Breakfast Plant Based Bacon, Vegan Scrambled Eggs, Hash Browns, Bell Peppers & A Vegan Cheese Sauce Bowl, Plant Based Bacon Breakfast vs Canadian Bacon English Muffin Canadian Bacon With Egg Whites And Reduced Fat Cheese On An English Muffin, Canadian Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plant Based ... Food 1 Food 1 • AMBROSETTI'S SISTER Plant Based Bacon Breakfast Plant Based Bacon, Vegan Scrambled Eggs, Hash Browns, Bell Peppers & A Vegan Cheese Sauce Bowl	198g	56.3	192	16.2	0.5	1.5	12.6	6.1
Canadian Bac... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION Canadian Bacon English Muffin Canadian Bacon With Egg Whites And Reduced Fat Cheese On An English Muffin	113g	50.6	159	23.9	0.9	0.9	2.2	11.5

Kroger, Sausage, Egg & Cheese Breakfast Sandwich Biscuit 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
Kroger, Saus... Food 1 Food 1 • THE KROGER CO. Kroger, Sausage, Egg & Cheese Breakfast Sandwich Biscuit	130g	45.6	292	19.2	3.1	0.8	20.0	9.2
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

Biscuit & Sausage Gravy Breakfast Bowl, Biscuit & Sausage Gravy vs Breakfast Burritos, Egg & Maple Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Biscuit & Sa... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Biscuit & Sausage Gravy Breakfast Bowl	198g	77.9	207	20.7	3.0	0.5	11.1	5.1
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

Egg & Cheese Scrambled Eggs And Plant Based Cheese In A Toasted Crust Breakfast Pockets, Egg & Cheese vs Hot Sausage & Salsa Verde Potatoes, Eggs, Red And Green Bell Peppers, Onions, Black Beans, Corn, Hot Pepper Cheese, Spicy Sausage, And Salsa Verde Breakfast Bowl, Hot Sausage & Salsa Verde

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
Hot Sausage ... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Hot Sausage & Salsa Verde Potatoes, Eggs, Red And Green Bell Peppers, Onions, Black Beans, Corn, Hot Pepper Cheese, Spicy Sausage, And Salsa Verde Breakfast Bowl	198g	36.8	182	11.1	1.5	1.5	11.6	7.6

Turkey Sausage, Egg White & Cheese English Muffin Sandwiches, Turkey Sausage, Egg White & Cheese vs Bacon Breakfast Bowl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sausa... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Turkey Sausage, Egg White & Cheese English Muffin Sandwiches, Turkey Sausage, Egg White & Cheese	145g	58.0	179	22.1	2.1	1.4	5.5	11.7
Bacon Breakf... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Bacon Breakfast Bowl	198g	50.3	177	14.1	2.0	1.0	8.6	10.6

Egg, Sausage & Cheddar Cheese Handcrafted Breakfast Burrito, Egg, Sausage & Cheddar Cheese vs Southern Style Chicken Biscuits, Country Recipe

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg, Sausage... Food 1 Food 1 • 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
Southern Sty... Food 2 Food 2 • SMITHFIELD FARMLAND CORP. Southern Style Chicken Biscuits, Country Recipe	84g	42.1	274	27.4	3.6	1.2	13.1	11.9

Spicy Chicken Sausage & Scrambled Eggs With Sweet Potato Hash & Coconut Ranch Dressing vs Egg, Sausage, Potato & Cheddar Cheese Handcrafted Breakfast Burritos, Egg, Sausage, Potato & Cheddar Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Chicke... Food 1 Food 1 • LIFE GOURMET SHOP LLC. Spicy Chicken Sausage & Scrambled Eggs With Sweet Potato Hash & Coconut Ranch Dressing	291g	40.4	165	7.9	1.7	0.7	10.0	10.3
Egg, Sausage... Food 2 Food 2 • CAMINO REAL FOODS, INC. Egg, Sausage, Potato & Cheddar Cheese Handcrafted Breakfast Burritos, Egg, Sausage, Potato & Cheddar Cheese	128g	69.6	250	28.1	1.6	—	11.7	7.8

Chorizo, Egg & Smoked Gouda Breakfast Sliders, Chorizo, Egg & Smoked Gouda vs Egg White Omelette, Uncured Turkey Bacon, Vegetable & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chorizo, Egg... Food 1 Food 1 • WHITE CASTLE SYSTEM INC. Chorizo, Egg & Smoked Gouda Breakfast Sliders, Chorizo, Egg & Smoked Gouda	74g	26.3	338	20.3	2.7	1.4	21.6	13.5
Egg White Om... Food 2 Food 2 • CEDARLANE NATURAL FOODS, INC. Egg White Omelette, Uncured Turkey Bacon, Vegetable & Cheese	227g	19.8	97	4.9	1.3	0.4	4.0	7.9

Blueberry Pancakes & Sausage On A Stick!, Blueberry vs Panino, Ham, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Pa... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Blueberry Pancakes & Sausage On A Stick!	71g	41.8	366	32.4	14.1	1.4	22.5	8.5
Panino, Ham,... Food 2 Food 2 • HEARTHSIDE USA, LLC Panino, Ham, Egg & Cheese	139g	55.4	252	21.6	4.3	0.7	13.0	13.0

Bacon Blast Cheddar Cheese Sauce, Cooked Bacon, Scrambled Eggs, Seasoned Potatoes, Low Moisture Mozzarella Cheese And Cheddar Cheese On A Cinnamon Waffle Crust Breakfast Pizza, Bacon Blast vs Three Cheese Omelet With A Side Of Ore Ida Homestyle Hash Browns, Three Cheese Omelet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon Blast ... Food 1 Food 1 • WAL-MART STORES, INC. Bacon Blast Cheddar Cheese Sauce, Cooked Bacon, Scrambled Eggs, Seasoned Potatoes, Low Moisture Mozzarella Cheese And Cheddar Cheese On A Cinnamon Waffle Crust Breakfast Pizza	144g	67.0	257	25.0	3.5	0.7	13.2	11.1
Three Cheese... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Three Cheese Omelet With A Side Of Ore Ida Homestyle Hash Browns	170g	31.1	118	11.8	1.2	2.4	4.1	7.7

Sausage Potatoes, Eggs, Cheese Sauce And Sausage Breakfast Bowl, Sausage vs Bacon, Egg & Cheese Biscuits Flaky Buttermilk Biscuits Filled With Egg, Cheese, & Veggie Bacon Crumbles, Bacon, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage Pota... Food 1 Food 1 • HY-VEE, INC. Sausage Potatoes, Eggs, Cheese Sauce And Sausage Breakfast Bowl	198g	46.9	157	13.1	2.0	1.0	8.6	5.6
Bacon, Egg &... Food 2 Food 2 • WORTHINGTON FOODS INC. Bacon, Egg & Cheese Biscuits Flaky Buttermilk Biscuits Filled With Egg, Cheese, & Veggie Bacon Crumbles, Bacon, Egg & Cheese	105g	75.7	257	38.1	4.8	1.0	7.6	8.6

Egg & Cheddar Cheese Pancake Sandwich, Egg & Cheddar Cheese vs Egg, Sausage & Cheese Burritos, Egg, Sausage & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg & Chedda... Food 1 Food 1 • ROJO'S FAMOUS, INC. Egg & Cheddar Cheese Pancake Sandwich	107g	34.8	196	17.8	5.6	0.9	9.4	10.3
Egg, Sausage... Food 2 Food 2 • RUIZ FOOD PRODUCTS INC Egg, Sausage & Cheese Burritos, Egg, Sausage & Cheese	128g	59.9	234	25.0	0.8	0.8	10.9	8.6

Rocket Fuel Food Comparisons