What are Breads & Buns food comparisons?

Breads & Buns 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.

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Telera Rolls, Telera vs Olive Oil Crostini

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Telera Rolls... Food 1 Food 1 • JERRY'S ENTERPRISES INC. Telera Rolls, Telera	66.3	281	54.7	1.6	1.6	3.9	9.4
Olive Oil Cr... Food 2 Food 2 • GLENCOURT INC. Olive Oil Crostini	36.3	433	66.7	3.3	3.3	11.7	13.3

Harris Teeter, Premium Multi Grain Smart Thins vs Large Sub Rolls

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harris Teete... Food 1 Food 1 • HARRIS-TEETER INC. Harris Teeter, Premium Multi Grain Smart Thins	35.2	233	53.5	4.7	11.6	2.3	9.3
Large Sub Rolls Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Large Sub Rolls	36.7	261	43.5	2.2	2.2	2.2	15.2

Bolillos vs Seeded Hamburger Premium Buns, Seeded

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bolillos Food 1 Food 1 • JUST OFF MELROSE, INC. Bolillos	99.3	281	55.2	3.1	2.1	2.1	11.5
Seeded Hambu... Food 2 Food 2 • AHOLD USA, INC. Seeded Hamburger Premium Buns, Seeded	58.7	266	48.4	6.3	1.6	3.9	7.8

Focaccia, Rosemary, Olive Oil vs Deli Steak Enriched Rolls, Deli Steak

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Focaccia, Ro... Food 1 Food 1 • AHOLD USA, INC. Focaccia, Rosemary, Olive Oil	52.8	263	49.1	1.8	1.8	4.4	7.0
Deli Steak E... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Deli Steak Enriched Rolls, Deli Steak	69.6	282	50.7	4.2	1.4	3.5	—

Apple Sauce Bread vs Egg Bagel, Egg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Sauce ... Food 1 Food 1 • BAKED BY SUSAN, INC. Apple Sauce Bread	69.5	421	64.9	40.4	1.8	15.8	5.3
Egg Bagel, Egg Food 2 Food 2 • WEST COAST GROCERY COMPANY Egg Bagel, Egg	55.1	246	50.9	3.5	1.8	0.9	7.0

Healthy Grains Bread, Healthy Grains vs Bagels

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Grai... Food 1 Food 1 • SAFEWAY, INC. Healthy Grains Bread, Healthy Grains	31.1	233	44.2	2.3	7.0	3.5	11.6
Bagels Food 2 Food 2 • FRESH & EASY Bagels	86.0	282	54.1	3.5	2.4	1.8	9.4

Portuguese Rolls, Portuguese vs Wheat Enriched Bread, Honey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Portuguese R... Food 1 Food 1 • PRICE CHOPPER SUPERMARKETS Portuguese Rolls, Portuguese	82.2	237	45.2	0.1	0.1	2.7	7.5
Wheat Enrich... Food 2 Food 2 • WEIS MARKETS, INC. Wheat Enriched Bread, Honey	25.3	250	50.0	7.1	3.6	3.6	10.7

Cherry Chocolate Chip Bread vs Honey Oat Bagels, Honey Oat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Choco... Food 1 Food 1 • OUTRAGEOUS BAKING COMPANY Cherry Chocolate Chip Bread	44.2	368	42.1	24.6	1.8	21.1	3.5
Honey Oat Ba... Food 2 Food 2 • 1ST NATIONAL BAGEL COMPANY INC Honey Oat Bagels, Honey Oat	83.8	271	52.9	8.2	2.4	1.2	11.8

Indianlife, Whole Wheat Naan vs Hearth Baked Bagels, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Indianlife, ... Food 1 Food 1 • INDIANLIFE FOOD CORPORATION Indianlife, Whole Wheat Naan	72.0	260	45.0	1.0	8.0	6.0	9.0
Hearth Baked... Food 2 Food 2 • TOUFAYAN BAKERY INC Hearth Baked Bagels, Blueberry	98.0	258	54.7	9.5	2.1	1.1	9.5

Gluten Free Cinnamon Raisin Sandwich Bread, Cinnamon Raisin vs Cardamom Orange Brioche Tree Rolls, Cardamom Orange

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Gluten Free Cinnamon Raisin Sandwich Bread, Cinnamon Raisin	31.5	270	48.7	16.2	5.4	6.8	2.7
Cardamom Ora... Food 2 Food 2 • FOOD MARKETS NORTHWEST, INC. Cardamom Orange Brioche Tree Rolls, Cardamom Orange	55.6	338	39.0	7.8	1.3	15.6	9.1

Sesame Hamburger Buns, Sesame vs Ciabatta Square Roll, Ciabatta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sesame Hambu... Food 1 Food 1 • SAFEWAY, INC. Sesame Hamburger Buns, Sesame	36.9	282	51.3	5.1	2.6	5.1	10.3
Ciabatta Squ... Food 2 Food 2 • MEIJER, INC. Ciabatta Square Roll, Ciabatta	100.0	250	54.0	2.0	2.0	0.5	8.0

12 Grain Rye Liberate Bread, 12 Grain Rye vs English Muffin Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
12 Grain Rye... Food 1 Food 1 • PLATT SACO LOWELL 12 Grain Rye Liberate Bread, 12 Grain Rye	32.8	241	40.7	1.9	9.3	3.7	14.8
English Muff... Food 2 Food 2 • KCCP DISTRIBUTION CO LLC English Muffin Plain	51.0	246	45.6	1.8	—	1.8	8.8

Everything Bagel Egg White Wraps vs Ecce Panis, Multi Grain Loaf

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Everything B... Food 1 Food 1 Everything Bagel Egg White Wraps	0.0	125	3.6	—	3.6	3.6	21.4
Ecce Panis, ... Food 2 Food 2 • ECCE PANIS, INC. Ecce Panis, Multi Grain Loaf	43.0	246	45.6	3.5	7.0	1.8	10.5

Hannaford, Frankfurter Buns vs Pre Sliced Plain Bagels, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hannaford, F... Food 1 Food 1 • HANNAFORD BROS. CO. Hannaford, Frankfurter Buns	39.3	256	48.8	4.7	2.3	3.5	7.0
Pre Sliced P... Food 2 Food 2 • SCHNUCK MARKETS, INC. Pre Sliced Plain Bagels, Plain	96.0	266	54.3	6.4	2.1	1.6	9.6

Steak Rolls vs Organic Original Hot Dog Buns

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steak Rolls Food 1 Food 1 • WEIS MARKETS, INC. Steak Rolls	58.6	250	48.4	3.1	1.6	2.3	9.4
Organic Orig... Food 2 Food 2 • SCHWARTZ BROTHERS BAKERY Organic Original Hot Dog Buns	41.1	256	51.2	4.7	2.3	2.3	9.3

Wheat Bread, Wheat vs Kitchen Chef Signature, Traditional Sourdough Round

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Bread,... Food 1 Food 1 • STATER BROS. MARKETS INC. Wheat Bread, Wheat	33.1	286	51.4	5.7	2.9	2.9	11.4
Kitchen Chef... Food 2 Food 2 • UNIFIED GROCERS, INC. Kitchen Chef Signature, Traditional Sourdough Round	25.4	250	46.4	—	—	—	10.7

Classic Sourdough Artisan Loaf vs Cinnamon Raisin English Muffins, Cinnamon Raisin

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Sour... Food 1 Food 1 • DELHAIZE AMERICA, INC. Classic Sourdough Artisan Loaf	51.2	232	48.2	—	1.8	—	7.1
Cinnamon Rai... Food 2 Food 2 • PERFECTION BAKERIES, INC. Cinnamon Raisin English Muffins, Cinnamon Raisin	49.1	228	45.6	8.8	1.8	1.8	7.0

Organic, Plain Bagels, Plain vs Burger Buns 100% Whole Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Pla... Food 1 Food 1 • BIG Y FOODS, INC. Organic, Plain Bagels, Plain	87.8	294	55.3	3.5	2.4	2.9	9.4
Burger Buns ... Food 2 Food 2 • LEWIS BAKERIES INC. Burger Buns 100% Whole Wheat	35.0	226	39.6	5.7	5.7	2.8	11.3

Mini Croutons vs Whole Grain Soft Pita Pockets, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Croutons Food 1 Food 1 • OSEM EXPORT (1962) LTD. Mini Croutons	9.4	500	71.4	—	—	21.4	14.3
Whole Grain ... Food 2 Food 2 • ATORIA'S BAKING COMPANY Whole Grain Soft Pita Pockets, Whole Grain	39.2	193	40.4	1.8	5.3	1.8	8.8

Millet Sourdough Bread vs Kroger, Pre Sliced Whole Wheat Bagels

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Millet Sourd... Food 1 Food 1 • SAMI'S BAKERY Millet Sourdough Bread	27.2	289	53.6	—	3.6	3.6	10.7
Kroger, Pre ... Food 2 Food 2 • THE KROGER CO. Kroger, Pre Sliced Whole Wheat Bagels	73.8	234	48.9	6.4	8.5	2.1	12.8

Breads & Buns Comparisons For Diabetics