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

Bacon, Egg & Cheese Biscuit Sandwiches, Bacon, Egg & Cheese vs Egg & Cheese Biscuit Roll Ups, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon, Egg &... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Bacon, Egg & Cheese Biscuit Sandwiches, Bacon, Egg & Cheese	105g	51.5	305	26.7	2.9	1.0	17.1	9.5
Egg & Cheese... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Egg & Cheese Biscuit Roll Ups	90g	44.0	289	27.8	3.3	2.2	14.4	11.1

Egg, Sausage & Cheddar Cheese Handcrafted Breakfast Burritos, Egg, Sausage & Cheddar Cheese vs Egg, Cheese & Bacon In A Biscuit Dough

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 Burritos, Egg, Sausage & Cheddar Cheese	113g	61.9	239	29.2	1.8	0.9	9.7	8.9
Egg, Cheese ... Food 2 Food 2 • RICH PRODUCTS CORPORATION Egg, Cheese & Bacon In A Biscuit Dough	62g	24.5	355	22.6	3.2	1.6	24.2	11.3

Steak & Egg Potatoes, Eggs, Steak & Cheese Bowl, Steak & Egg vs Sausage, Egg & Cheese English Muffins, Sausage, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steak & Egg ... Food 1 Food 1 • WAL-MART STORES, INC. Steak & Egg Potatoes, Eggs, Steak & Cheese Bowl	198g	25.0	187	7.6	0.5	1.0	12.6	11.1
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

Egg & Cheese Flatbread Pocket Sandwiches, Egg & 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
Egg & Cheese... Food 1 Food 1 • SANDWICH BROS. OF WISCONSIN, LLC Egg & Cheese Flatbread Pocket Sandwiches	70g	21.2	214	17.1	1.4	1.4	11.4	11.4
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

Chik'n & Eggo Liege Style Waffle Sandwiches, Chik'n & Eggo Liege Style Waffle vs Turmeric Potatoes, Egg & Cheese With Peppers And Delectable Indian Spices Naanwich, Turmeric Potatoes, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chik'n & Egg... Food 1 Food 1 • KELLOGG COMPANY Chik'n & Eggo Liege Style Waffle Sandwiches	132g	74.1	303	32.6	6.8	3.0	12.9	15.9
Turmeric Pot... Food 2 Food 2 • JAGPREET ENTERPRISES Turmeric Potatoes, Egg & Cheese With Peppers And Delectable Indian Spices Naanwich, Turmeric Potatoes, Egg & Cheese	147g	79.6	231	29.9	2.7	2.0	7.5	9.5

Benevolent Bacon Egg & Cheddar Farmstand Breakfast Sandwich, Benevolent Bacon Egg & Cheddar vs Loaded Potato Seasoned Red Potatoes, Eggs, White Three Cheese Sauce, Sausage, Cheddar Cheese, Bacon & Chives Breakfast Bowl, Loaded Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Benevolent B... Food 1 Food 1 • SWEET EARTH NATURAL FOODS Benevolent Bacon Egg & Cheddar Farmstand Breakfast Sandwich	116g	45.7	259	23.3	3.5	2.6	12.9	13.8
Loaded Potat... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Loaded Potato Seasoned Red Potatoes, Eggs, White Three Cheese Sauce, Sausage, Cheddar Cheese, Bacon & Chives Breakfast Bowl	255g	34.7	169	7.8	1.6	0.8	11.0	9.0

Sausage, Egg & Cheese Muffins Sandwiches, Sausage, Egg & Cheese vs Buttermilk Breakfast Sandwich, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage, Egg... Food 1 Food 1 • HY-VEE, INC. Sausage, Egg & Cheese Muffins Sandwiches, Sausage, Egg & Cheese	131g	47.7	282	20.6	0.8	1.5	16.8	10.7
Buttermilk B... Food 2 Food 2 • MDBC LLC Buttermilk Breakfast Sandwich	132g	47.7	258	19.7	2.3	0.8	15.9	10.6

Baja Breakfast Scramble Cage Free Egg White, Salsa Verde, Sweet Potato, Monterey Jack Cheese, Black Beans, Roasted Corn, Butternut Squash & Spinach, Baja Breakfast Scramble vs Hatch Chile Huevos Rancheros Homestyle Potatoes, Scrambled Eggs, With A Spicy Hatch Chile Salsa, Green And Red Peppers, Tomatoes And Cheddar Cheese Breakfast Bowl, Hatch Chile Huevos Rancheros

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baja Breakfa... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Baja Breakfast Scramble Cage Free Egg White, Salsa Verde, Sweet Potato, Monterey Jack Cheese, Black Beans, Roasted Corn, Butternut Squash & Spinach	200g	29.4	100	9.0	3.0	1.5	4.0	7.0
Hatch Chile ... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Hatch Chile Huevos Rancheros Homestyle Potatoes, Scrambled Eggs, With A Spicy Hatch Chile Salsa, Green And Red Peppers, Tomatoes And Cheddar Cheese Breakfast Bowl	198g	31.2	136	8.1	1.5	—	8.6	6.6

Sweet Potato & Spinach With Turkey Sausage Scrambled Eggs, Roasted Sweet Potatoes, Turkey Sausage, Shredded Three Cheese Blend, Spinach, And Caramelized Onions Breakfast Bowl, Sweet Potato & Spinach With Turkey Sausage vs Pancakes And Sausage On A Stick, Apple Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Sweet Potato & Spinach With Turkey Sausage Scrambled Eggs, Roasted Sweet Potatoes, Turkey Sausage, Shredded Three Cheese Blend, Spinach, And Caramelized Onions Breakfast Bowl	198g	31.1	141	8.6	3.5	0.5	7.6	9.6
Pancakes And... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Pancakes And Sausage On A Stick, Apple Cinnamon	71g	38.2	324	29.6	14.1	1.4	18.3	8.5

Deluxe Egg & Cheese Flatbread Breakfast Sandwich, Deluxe Egg & Cheese vs Egg, Sausage & Cheese Burritos

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Egg &... Food 1 Food 1 • THE KELLOGG COMPANY Deluxe Egg & Cheese Flatbread Breakfast Sandwich	95g	36.8	200	23.2	4.2	3.2	8.4	8.4
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

Bacon And Egg Potatoes, Eggs, Cheese Sauce And Bacon Breakfast Bowl, Bacon And Egg vs Chicken Apple Sausage, Egg & Smoked Gouda Caramelized Onion & Roasted Potato Burrito, Chicken Apple Sausage, Egg & Smoked Gouda

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon And Eg... Food 1 Food 1 • 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
Chicken Appl... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Chicken Apple Sausage, Egg & Smoked Gouda Caramelized Onion & Roasted Potato Burrito, Chicken Apple Sausage, Egg & Smoked Gouda	142g	64.3	197	26.1	1.4	2.8	6.3	8.5

Sausage & Cheese Flatbread Pocket Sandwiches, Sausage & Cheese vs Bacon, Egg & Cheese With Potatoes & Onions Burritos, Bacon, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage & Ch... Food 1 Food 1 • SANDWICH BROS. OF WISCONSIN, LLC Sausage & Cheese Flatbread Pocket Sandwiches	63g	20.7	317	19.1	1.6	1.6	23.8	11.1
Bacon, Egg &... Food 2 Food 2 • BOB EVANS FARMS INC Bacon, Egg & Cheese With Potatoes & Onions Burritos, Bacon, Egg & Cheese	136g	57.9	243	22.8	0.7	0.7	11.8	9.6

Almond Butter Banana Smoothie Bowl, Almond Butter Banana vs Egg, Potato, Cheese Sauce & Ham Breakfast Wraps, Egg, Potato, Cheese Sauce & Ham

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Butte... Food 1 Food 1 • AMBROSETTI'S SISTER Almond Butter Banana Smoothie Bowl	177g	33.6	113	12.4	6.8	2.8	6.8	2.8
Egg, Potato,... Food 2 Food 2 • RUIZ FOOD PRODUCTS INC Egg, Potato, Cheese Sauce & Ham Breakfast Wraps, Egg, Potato, Cheese Sauce & Ham	204g	100.0	191	29.4	0.5	1.0	4.9	6.4

Roundy's, Light Croissant Sandwiches, Turkey Sausage, Egg White & Cheese, Turkey Sausage, Egg White & Cheese vs Maple Pancake, Sausage, Egg & Cheddar Cheese Sandwiches, Maple Pancake, Sausage, Egg & Cheddar Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Li... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Light Croissant Sandwiches, Turkey Sausage, Egg White & Cheese, Turkey Sausage, Egg White & Cheese	133g	50.1	203	20.3	3.0	0.8	8.3	10.5
Maple Pancak... Food 2 Food 2 • RAYBERN FOODS, INC. Maple Pancake, Sausage, Egg & Cheddar Cheese Sandwiches, Maple Pancake, Sausage, Egg & Cheddar Cheese	117g	51.6	274	23.9	6.0	0.9	15.4	9.4

Udi's, Sausage Breakfast Sandwich vs Cole's, Biscuit & Gravy Breakfast Bites

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Udi's, Sausa... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Udi's, Sausage Breakfast Sandwich	116g	32.5	250	18.1	3.5	3.4	16.4	11.2
Cole's, Bisc... Food 2 Food 2 • COLE'S QUALITY FOODS, INC. Cole's, Biscuit & Gravy Breakfast Bites	85g	85.3	341	52.9	4.7	1.2	10.6	7.1

Meat Lovers Hearty Potatoes, Scrambled Eggs, Crumbled Sausage And Bacon In A Creamy Cheddar Cheese Sauce Breakfast Bowl, Meat Lovers vs Sausage Egg & Cheese With Low Fat Mozzarella Cheese & Sauce In A Whole Grain Crust Sandwiches, Sausage Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meat Lovers ... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Meat Lovers Hearty Potatoes, Scrambled Eggs, Crumbled Sausage And Bacon In A Creamy Cheddar Cheese Sauce Breakfast Bowl	198g	48.5	187	13.6	2.0	1.0	10.6	7.6
Sausage Egg ... Food 2 Food 2 • NESTLE USA INC. Sausage Egg & Cheese With Low Fat Mozzarella Cheese & Sauce In A Whole Grain Crust Sandwiches	127g	68.1	213	29.1	3.9	1.6	6.3	8.7

Protein Lover's Cage Free Egg, Sharp Cheddar And Quinoa Burrito Breakfast, Protein Lover's vs Cheddar Egg Stuffed Bagels, Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein Love... Food 1 Food 1 • SWEET EARTH NATURAL FOODS Protein Lover's Cage Free Egg, Sharp Cheddar And Quinoa Burrito Breakfast	156g	46.2	218	19.2	1.9	3.8	10.3	12.8
Cheddar Egg ... Food 2 Food 2 • T. MARZETTI COMPANY Cheddar Egg Stuffed Bagels	41g	25.2	244	34.2	2.4	2.4	6.1	12.2

French Toast Casserole Bites, French Toast vs Sausage & Potatoes Bowls, Sausage & Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY French Toast Casserole Bites	84g	36.5	262	23.8	15.5	1.2	14.3	9.5
Sausage & Po... Food 2 Food 2 • BOB EVANS FARMS INC Sausage & Potatoes Bowls	311g	31.0	141	5.5	1.3	0.3	8.0	11.6

Scrambled Eggs And Sausage With Seasoned Roasted Potatoes, Seasoned Roasted Potatoes vs Jumbo Sausage & Egg Buttermilk Biscuits, Sausage & Egg Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scrambled Eg... Food 1 Food 1 • CAMPBELL SOUP COMPANY Scrambled Eggs And Sausage With Seasoned Roasted Potatoes, Seasoned Roasted Potatoes	177g	32.7	192	10.2	1.1	0.6	13.0	7.9
Jumbo Sausag... Food 2 Food 2 • CONAGRA FOODS PACKAGED FOODS, LLC Jumbo Sausage & Egg Buttermilk Biscuits, Sausage & Egg Buttermilk	120g	49.4	325	22.5	2.5	0.8	21.7	9.2

Country Roll With Ham, Egg & Monterey Jack, Ham, Egg & Monterey Jack vs Sausage Gravy & Biscuits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Country Roll... Food 1 Food 1 • MARIE CALLENDER'S RETAIL FOODS Country Roll With Ham, Egg & Monterey Jack, Ham, Egg & Monterey Jack	119g	61.6	252	29.4	4.2	2.5	10.1	11.8
Sausage Grav... Food 2 Food 2 • OWENS Sausage Gravy & Biscuits	189g	72.3	201	20.1	1.6	0.5	11.1	4.2

Rocket Fuel Food Comparisons