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

Ham, Egg And Cheese In A Wheat Bread Toasted Pocket, Ham, Egg And Cheese vs Wild Blueberry & Pomegranate Oatmeal Steel Cut Oats And Milk With Wild Blueberries And Pomegranate Juice, Wild Blueberry & Pomegranate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham, Egg And... Food 1 Food 1 • JAFFLZ, LLC Ham, Egg And Cheese In A Wheat Bread Toasted Pocket, Ham, Egg And Cheese	170g	46.7	141	15.9	—	1.8	4.1	8.8
Wild Blueber... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION Wild Blueberry & Pomegranate Oatmeal Steel Cut Oats And Milk With Wild Blueberries And Pomegranate Juice	170g	49.5	94	15.9	7.7	1.2	2.1	2.4

Cheddar Biscuit Sandwich With Sausage & Egg, Cheddar Biscuit With Sausage & Egg vs Cold Brew & Dark Chocolate Smoothie Bowl, Cold Brew & Dark Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Bisc... Food 1 Food 1 • MDBC LLC Cheddar Biscuit Sandwich With Sausage & Egg, Cheddar Biscuit With Sausage & Egg	132g	45.6	265	18.9	2.3	0.8	16.7	11.4
Cold Brew & ... Food 2 Food 2 • ITTELLA INTERNATIONAL, INC. Cold Brew & Dark Chocolate Smoothie Bowl	227g	39.7	44	10.6	5.7	1.8	0.4	0.9

Veggie Egg White English Muffin Egg Whites With Tomato, Spinach & Reduced Fat Cheese On An English Muffin, Veggie Egg White vs Original Pancake & Sausage On A Stick, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Veggie Egg W... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Veggie Egg White English Muffin Egg Whites With Tomato, Spinach & Reduced Fat Cheese On An English Muffin	106g	50.6	179	26.4	1.9	1.9	2.8	11.3
Original Pan... Food 2 Food 2 • HY-VEE, INC. Original Pancake & Sausage On A Stick	71g	40.5	254	29.6	9.9	—	12.7	8.5

Breakfast Burrito vs Bacon & Egg Breakfast Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Bu... Food 1 Food 1 • REYNALDO'S MEXICAN FOOD MANUFACTURER INC. Breakfast Burrito	283g	100.0	198	26.2	1.4	1.4	7.8	8.1
Bacon & Egg ... Food 2 Food 2 • FLAGSHIP FOOD GROUP NORTH AMERICA LLC Bacon & Egg Breakfast Wrap	156g	78.1	301	27.6	—	1.3	17.3	10.3

Organic Vegetarian Breakfast Burrito vs Cedarlane, Garden Vegetable & Mozzarella Egg White Omelette

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Vege... Food 1 Food 1 • LUVO, INC. Organic Vegetarian Breakfast Burrito	170g	66.0	176	22.4	2.4	2.4	6.5	8.8
Cedarlane, G... Food 2 Food 2 • CEDARLANE NATURAL FOODS, INC. Cedarlane, Garden Vegetable & Mozzarella Egg White Omelette	227g	29.4	101	7.1	2.6	0.4	3.5	10.1

Flaky Croissant Sandwiches With Sausage, Egg & Pepper Jack, Sausage, Egg & Pepper Jack vs Sausage And Egg Scramble With Seasoned Roasted Potatoes, Sausage, Eggs, Imitation Cheddar Blend, Peppers And Onions, Sausage And Egg Scramble

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flaky Croiss... Food 1 Food 1 • MARIE CALLENDER'S RETAIL FOODS Flaky Croissant Sandwiches With Sausage, Egg & Pepper Jack, Sausage, Egg & Pepper Jack	124g	39.9	298	18.6	2.4	1.6	20.2	10.5
Sausage And ... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Sausage And Egg Scramble With Seasoned Roasted Potatoes, Sausage, Eggs, Imitation Cheddar Blend, Peppers And Onions	193g	42.9	145	13.0	1.6	1.6	7.8	4.7

Pancakes With Turkey Sausage Served With A Side Of Syrup, Pancakes With Turkey Sausage vs Sausage & Bacon Potatoes With Sausage, Bacon, Mozzarella, Colby And Monterey Jack Cheese Stuffed Hash Browns, Sausage & Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pancakes Wit... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Pancakes With Turkey Sausage Served With A Side Of Syrup	126g	81.9	222	34.9	15.9	1.6	4.8	8.7
Sausage & Ba... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Sausage & Bacon Potatoes With Sausage, Bacon, Mozzarella, Colby And Monterey Jack Cheese Stuffed Hash Browns	106g	42.3	255	22.6	1.9	1.9	14.2	8.5

Egg, Canadian Style Bacon & Cheese Burrito, Egg, Canadian Style Bacon & Cheese vs Egg & Sausage Tamarito, Egg & Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg, Canadia... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Egg, Canadian Style Bacon & Cheese Burrito, Egg, Canadian Style Bacon & Cheese	108g	50.3	213	26.9	1.9	2.8	7.4	10.2
Egg & Sausag... Food 2 Food 2 • GREEN CHILE CONCEPTS LLC Egg & Sausage Tamarito	170g	41.5	300	14.1	0.6	1.2	22.9	10.6

Baked Tortilla, Egg, Cheese + Sausage vs Egg & Cheddar Cheese Pancake Sandwich, Egg & Cheddar Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baked Tortil... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Baked Tortilla, Egg, Cheese + Sausage	142g	65.4	254	24.7	0.7	0.7	12.7	9.9
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

Sausage & Biscuits vs Las Campanas, Breakfast Wraps

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage & Bi... Food 1 Food 1 • CONAGRA FOODS PACKAGED FOODS, LLC Sausage & Biscuits	91g	51.3	341	31.9	4.4	2.2	19.8	9.9
Las Campanas... Food 2 Food 2 • CAMINO REAL FOODS, INC. Las Campanas, Breakfast Wraps	85g	46.7	224	29.4	—	1.2	9.4	5.9

Sausage & Cheese Flatbread Pocket Sandwiches, Sausage & Cheese vs Turkey Sausage English Muffin Sandwich

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
Turkey Sausa... Food 2 Food 2 • H.J. HEINZ COMPANY Turkey Sausage English Muffin Sandwich	123g	46.5	187	21.1	0.8	1.6	6.5	11.4

Ready Bake Breakfast Cheesy Hash Browns, Sausage & Eggs vs Deluxe Egg & Cheese Flatbread Breakfast Sandwich, Deluxe 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
Deluxe Egg &... Food 2 Food 2 • THE KELLOGG COMPANY Deluxe Egg & Cheese Flatbread Breakfast Sandwich	95g	36.8	200	23.2	4.2	3.2	8.4	8.4

Cage Free Scrambled Eggs, Potatoes, And Cheddar Cheese Now Come With A Side Of Our Delicious Oaties Oatmeal Dippin' Sticks Hearty Breakfast Bowl, Hearty vs Meat Lovers Potatoes, Sausage, Cage Free Eggs, Cheddar Cheese & Bacon Breakfast Bowl, Meat Lovers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cage Free Sc... Food 1 Food 1 • 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
Meat Lovers ... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Meat Lovers Potatoes, Sausage, Cage Free Eggs, Cheddar Cheese & Bacon Breakfast Bowl	198g	26.6	242	8.1	0.5	1.0	18.7	11.6

Mini Bagels Topped vs Blueberry Chia Peaches With Matcha Granola, Roasted Pepitas And Dried Blueberries Served On Top Of Steel Cut Oats & Ancient Grains With A Sweet Blueberry & Chia Seed Sauce Morning Power Bowls, Blueberry Chia

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Bagels ... Food 1 Food 1 • HEINZ FROZEN FOOD COMPANY Mini Bagels Topped	88g	52.6	216	31.8	2.3	1.1	5.1	10.2
Blueberry Ch... Food 2 Food 2 • CONAGRA BRANDS, INC. Blueberry Chia Peaches With Matcha Granola, Roasted Pepitas And Dried Blueberries Served On Top Of Steel Cut Oats & Ancient Grains With A Sweet Blueberry & Chia Seed Sauce Morning Power Bowls	206g	86.8	150	24.3	9.7	2.9	3.9	4.4

Cinnamon French Toast & Sausage Sticks, Cinnamon vs Carrot Dill Frittata, Carrot Dill

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Fre... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Cinnamon French Toast & Sausage Sticks	71g	43.9	352	33.8	16.9	1.4	21.1	7.0
Carrot Dill ... Food 2 Food 2 • FIVE STAR FOODIES Carrot Dill Frittata	170g	23.2	182	11.2	2.4	4.1	12.4	8.2

Buttermilk Biscuits, Eggs, Sausage And Country Style Gravy Brunch Bowl, Buttermilk Biscuits, Eggs, Sausage And Country Style Gravy vs Maple & Brown Sugar Oatmeal Topped With Raisins, Cranberries And Granola, Maple & Brown Sugar Oatmeal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk B... Food 1 Food 1 • ZATARAIN'S INC. Buttermilk Biscuits, Eggs, Sausage And Country Style Gravy Brunch Bowl, Buttermilk Biscuits, Eggs, Sausage And Country Style Gravy	227g	68.1	207	15.9	0.9	0.4	13.7	4.9
Maple & Brow... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Maple & Brown Sugar Oatmeal Topped With Raisins, Cranberries And Granola	164g	65.6	116	23.2	9.8	3.0	1.2	3.1

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

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 Burritos	113g	60.0	239	28.3	1.8	0.9	9.7	8.9
Biscuit Sausage Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Biscuit Sausage	96g	37.8	354	22.9	3.1	2.1	25.0	8.3

Scrambled Egg, Potatoes, Bacon & Cheese In A Flaky Crust, Cheesy Bacon & Egg vs Buttermilk Breakfast Sandwiches, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scrambled Eg... Food 1 Food 1 • MARIE CALLENDER'S RETAIL FOODS Scrambled Egg, Potatoes, Bacon & Cheese In A Flaky Crust, Cheesy Bacon & Egg	198g	79.2	258	22.7	1.5	2.0	16.2	5.6
Buttermilk B... Food 2 Food 2 • MDBC LLC Buttermilk Breakfast Sandwiches	132g	47.7	258	19.7	2.3	0.8	15.9	10.6

Egg, Bacon & Cheese Breakfast Starts Flautas Whole Eggs, Bacon And 3 Cheeses In A Crispy Flour Tortilla, Egg, Bacon & Cheese vs Quinoa Breakfast Toastables, Cinnamon Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg, Bacon &... Food 1 Food 1 • DON MIGUEL MEXICAN FOODS, INC. Egg, Bacon & Cheese Breakfast Starts Flautas Whole Eggs, Bacon And 3 Cheeses In A Crispy Flour Tortilla, Egg, Bacon & Cheese	142g	76.2	282	29.6	2.1	1.4	11.3	15.5
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

Tegal Classic Chicken Burgers Gluten Free 750 G vs Leader Southern Style Chicken Sticks 1 Kg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tegal Classi... Food 1 Food 1 • TEGEL FOODS LIMITED Tegal Classic Chicken Burgers Gluten Free 750 G	100g	32.8	179	17.0	1.0	—	6.6	12.5
Leader South... Food 2 Food 2 • FOOD PARTNERS LIMITED Leader Southern Style Chicken Sticks 1 Kg	90g	19.4	223	11.3	0.4	—	13.3	13.4

Rocket Fuel Food Comparisons