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

Uncured Ham & Eggs Breakfast Bowl vs Protein Lover's Cage Free Egg, Sharp Cheddar And Quinoa Burrito Breakfast, Protein Lover's

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Uncured Ham ... Food 1 Food 1 • GABRIEL INVESTMENT HOLDINGS, LLC Uncured Ham & Eggs Breakfast Bowl	198g	21.3	136	6.1	1.5	0.5	8.1	10.6
Protein Love... Food 2 Food 2 • 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

Gyro Precooked Beef & Lamb Gyro Slices In Pita Flatbread With Tzatziki Sauce Pouch Made With Greek Yogurt Sandwiches, Gyro vs Spicy Chicken Sausage & Scrambled Eggs With Sweet Potato Hash & Coconut Ranch Dressing

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gyro Precook... Food 1 Food 1 • KRONOS FOODS CORP Gyro Precooked Beef & Lamb Gyro Slices In Pita Flatbread With Tzatziki Sauce Pouch Made With Greek Yogurt Sandwiches	140g	55.0	314	21.4	1.4	0.7	20.7	10.7
Spicy Chicke... Food 2 Food 2 • 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

Pancake Sausage, Classic vs Turkey Sausage, Egg White & Cheese Croissant Sandwiches, Turkey Sausage, Egg White & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pancake Saus... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Pancake Sausage, Classic	71g	40.5	254	29.6	9.9	—	12.7	8.5
Turkey Sausa... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Turkey Sausage, Egg White & Cheese Croissant Sandwiches, Turkey Sausage, Egg White & Cheese	136g	54.1	213	23.5	3.7	2.9	8.8	11.0

Pancakes & Sausage On A Stick vs Meat Lovers Scramble Breakfast Bowls, Meat Lovers Scramble

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pancakes & S... Food 1 Food 1 • WAL-MART STORES, INC. Pancakes & Sausage On A Stick	71g	57.0	254	29.6	9.9	—	12.7	8.5
Meat Lovers ... Food 2 Food 2 • THE KROGER CO. Meat Lovers Scramble Breakfast Bowls	212g	26.9	175	7.1	0.9	0.5	12.3	9.0

Sausage, Egg & Cheese Breakfast Mini Bagels, Sausage, Egg & Cheese vs Sausage Gravy Stuffed Buttermilk Biscuit, Sausage Gravy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage, Egg... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Sausage, Egg & Cheese Breakfast Mini Bagels, Sausage, Egg & Cheese	89g	52.6	213	31.5	2.3	1.1	5.6	9.0
Sausage Grav... Food 2 Food 2 • CONAGRA FOODS PACKAGED FOODS, LLC Sausage Gravy Stuffed Buttermilk Biscuit	142g	76.9	289	29.6	4.2	1.4	15.5	7.8

Cinnabiscuit Chicken Sandwich Tender Fried Chicken On A Cinnamon Chip Biscuit With Cinnamon Sauce, Cinnabiscuit Chicken Sandwich vs Quinoa Breakfast Toastables, Cinnamon Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnabiscuit... Food 1 Food 1 • GOLDEN WEST TRADING, INC. Cinnabiscuit Chicken Sandwich Tender Fried Chicken On A Cinnamon Chip Biscuit With Cinnamon Sauce	128g	77.3	250	32.0	10.2	0.8	9.4	9.4
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

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scrambled Eg... Food 1 Food 1 • 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
Sausage Grid... Food 2 Food 2 • GIANT EAGLE, INC. Sausage Griddle Cake Sandwiches, Egg & Cheese	105g	54.9	352	28.6	9.5	1.0	21.9	9.5

Double Sausage & Bacon Loaded Tots All Day Breakfast, Double Sausage & Bacon Loaded Tots 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
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 • 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

Turkey Sausage With Roasted Potatoes, Bell Peppers, And White Cheddar Cheese Scramble Bowl, Turkey Sausage vs Cage Free Scrambled Eggs, Potatoes, And Cheddar Cheese Now Come With A Side Of Our Delicious Oaties Oatmeal Dippin' Sticks Hearty Breakfast Bowl, Hearty

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sausa... Food 1 Food 1 • 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
Cage Free Sc... Food 2 Food 2 • DR. PRAEGER'S SENSIBLE FOODS, INC. Cage Free Scrambled Eggs, Potatoes, And Cheddar Cheese Now Come With A Side Of Our Delicious Oaties Oatmeal Dippin' Sticks Hearty Breakfast Bowl, Hearty	179g	54.7	140	19.0	2.8	3.4	5.0	6.2

Breakfast Burritos, Mild vs Eggs, Sausage & Cheddar Cheese Loaded Breakfast Burrito, Eggs, Sausage & Cheddar Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Bu... Food 1 Food 1 • GABRIEL INVESTMENT HOLDINGS, LLC Breakfast Burritos, Mild	142g	59.8	218	23.2	2.1	1.4	8.5	11.3
Eggs, Sausag... Food 2 Food 2 • CAMINO REAL FOODS, INC. Eggs, Sausage & Cheddar Cheese Loaded Breakfast Burrito, Eggs, Sausage & Cheddar Cheese	184g	84.5	255	23.9	1.1	—	13.6	9.8

Sausage & Buttermilk Biscuits Sandwiches, Sausage&Buttermilk Biscuits vs Quinoa Breakfast Toastables, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage & Bu... Food 1 Food 1 Sausage & Buttermilk Biscuits Sandwiches, Sausage&Buttermilk Biscuits	91g	30.5	297	18.7	—	1.1	22.0	7.7
Quinoa Break... Food 2 Food 2 • QRUNCH FOODS, LLC Quinoa Breakfast Toastables, Original	80g	31.4	150	23.8	1.3	3.8	5.0	3.8

Sausage, Egg & Cheese English Muffin Sandwiches, Sausage, Egg & Cheese vs Chicken & Maple Breakfast Waffle Sandwich, Chicken & Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage, Egg... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Sausage, Egg & Cheese English Muffin Sandwiches, Sausage, Egg & Cheese	130g	53.4	269	22.3	1.5	0.8	15.4	10.8
Chicken & Ma... Food 2 Food 2 • THE MISO BROTHERS, INC. Chicken & Maple Breakfast Waffle Sandwich	133g	87.3	346	36.8	9.0	2.3	17.3	12.0

Sweet Maple Flavor Stuffed Waffle, Sweet Maple vs Blueberry Flavored Chips Pancake & Sausage, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Maple ... Food 1 Food 1 • GENERAL MILLS, INC. Sweet Maple Flavor Stuffed Waffle	124g	74.1	363	32.3	6.5	0.8	21.0	9.7
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

Egg, Bacon & Cheddar Cheese Handcrafted Breakfast Burrito, Egg, Bacon & Cheddar Cheese vs Creamy Basil Veggie Roasted Potatoes With Cage Free Eggs, Crimini And Portabello Mushrooms, Spinach And Red Bell Peppers All Topped With An Insanely Tasty Basil Cream Sauce, Creamy Basil Veggie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg, Bacon &... Food 1 Food 1 • CAMINO REAL FOODS, INC. Egg, Bacon & Cheddar Cheese Handcrafted Breakfast Burrito, Egg, Bacon & Cheddar Cheese	113g	60.0	239	28.3	1.8	0.9	9.7	8.9
Creamy Basil... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Creamy Basil Veggie Roasted Potatoes With Cage Free Eggs, Crimini And Portabello Mushrooms, Spinach And Red Bell Peppers All Topped With An Insanely Tasty Basil Cream Sauce	213g	33.3	113	9.4	1.4	1.4	6.1	5.6

Scrambled Eggs, Sausage And Bacon With Seasoned Fried Rice And Vegetables Morning Bowl, Fried Rice With Sausage, Bacon & Eggs vs Meat Lovers Potatoes With Sausage, Ham, Bacon, Cheddar & Mozzarella Cheese Stuffed Hash Browns, Meat Lovers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scrambled Eg... Food 1 Food 1 • INNOVASIAN CUISINE ENTERPRISES, LLC Scrambled Eggs, Sausage And Bacon With Seasoned Fried Rice And Vegetables Morning Bowl, Fried Rice With Sausage, Bacon & Eggs	227g	83.9	172	19.8	1.8	0.9	7.1	6.2
Meat Lovers ... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Meat Lovers Potatoes With Sausage, Ham, Bacon, Cheddar & Mozzarella Cheese Stuffed Hash Browns	106g	46.0	274	23.6	1.9	0.9	16.0	9.4

Light Turkey Sausage, Egg White & Cheese Sandwiches vs Spinach & Bacon Eggs, White Cheddar Cheese, Spinach, Bacon, And Caramelized Onions In Whole Wheat Tortilla Breakfast Wraps, Spinach & Bacon

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
Spinach & Ba... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Spinach & Bacon Eggs, White Cheddar Cheese, Spinach, Bacon, And Caramelized Onions In Whole Wheat Tortilla Breakfast Wraps	119g	51.6	261	26.1	2.5	3.4	12.6	11.8

Ready Bake Breakfast Cheesy Hash Browns, Sausage & Eggs vs Sausage, Egg & Cheese Croissants, Sausage, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ready Bake B... Food 1 Food 1 • HEINZ FROZEN FOOD COMPANY Ready Bake Breakfast Cheesy Hash Browns, Sausage & Eggs	198g	34.9	172	10.1	2.0	1.0	11.1	8.1
Sausage, Egg... Food 2 Food 2 • BOB EVANS FARMS INC Sausage, Egg & Cheese Croissants, Sausage, Egg & Cheese	103g	30.2	301	16.5	2.9	1.0	20.4	11.7

Breakfast Burritos vs Les Petites Quiches

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Bu... Food 1 Food 1 • HORMEL FOODS CORPORATION Breakfast Burritos	120g	54.2	208	24.2	—	0.8	7.5	10.8
Les Petites ... Food 2 Food 2 • SALUTARE FOODS, LLC Les Petites Quiches	97g	45.3	361	27.8	3.1	3.1	23.7	10.3

Sausage Biscuit Sandwiches, Sausage vs Southern Style Hometown Original Pork Sausage Biscuits, Southern Style Hometown Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage Bisc... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Sausage Biscuit Sandwiches	88g	43.6	364	28.4	3.4	2.3	23.9	8.0
Southern Sty... Food 2 Food 2 • SMITHFIELD FARMLAND CORP. Southern Style Hometown Original Pork Sausage Biscuits	84g	33.9	369	22.6	3.6	1.2	27.4	8.3

Sausage, Egg, Cheese & Biscuits Sandwiches, Sausage, Egg, Cheese & Biscuits vs Turkey Sausage Muffin Sandwiches, Turkey Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage, Egg... Food 1 Food 1 • 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
Turkey Sausa... Food 2 Food 2 • WAL-MART STORES, INC. Turkey Sausage Muffin Sandwiches	145g	52.1	186	20.0	1.4	1.4	6.9	11.7

Rocket Fuel Food Comparisons