What are Cooked & Prepared food comparisons?

Cooked & Prepared 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

Honey Ham Steaks, Honey vs Hickory Smoked Mild Pork Roll

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Ham St... Food 1 Food 1 • MEIJER, INC. Honey Ham Steaks, Honey	3.9	95	2.4	2.4	—	2.4	16.7
Hickory Smok... Food 2 Food 2 • CASE PORK ROLL Hickory Smoked Mild Pork Roll	1.8	381	2.4	2.4	—	35.7	14.3

Rotisserie Chicken, Rosemary Garlic vs Asian Inspired Beef Strips

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rotisserie C... Food 1 Food 1 • SUPERVALU, INC. Rotisserie Chicken, Rosemary Garlic	1.9	190	1.2	—	—	11.9	21.4
Asian Inspir... Food 2 Food 2 • COMPLETELY FRESH FOODS, INC Asian Inspired Beef Strips	11.3	212	7.1	3.5	—	10.6	21.2

Cheesy Mozzarella Chicken Breast vs Roasted Chicken In Sriracha Bbq Sauce With Macaroni & Cheese And Green Beans, Roasted Chicken In Sriracha Bbq Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheesy Mozza... Food 1 Food 1 • DANDEE FOODS Cheesy Mozzarella Chicken Breast	100.0	313	23.3	2.3	1.9	17.9	16.8
Roasted Chic... Food 2 Food 2 • FRESCO FOODS, INC. Roasted Chicken In Sriracha Bbq Sauce With Macaroni & Cheese And Green Beans, Roasted Chicken In Sriracha Bbq Sauce	56.0	131	10.6	3.9	1.3	4.5	12.8

Baby Back Pork Ribs, Hickory Smoked vs Kalua Brand Shredded Pork

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Back Po... Food 1 Food 1 • HARRIS-TEETER INC. Baby Back Pork Ribs, Hickory Smoked	34.4	229	13.6	12.1	0.7	14.3	11.4
Kalua Brand ... Food 2 Food 2 • PALAMA HOLDINGS LLC Kalua Brand Shredded Pork	1.9	119	1.2	—	—	4.8	16.7

Unsauced Hardwood Smoked Pulled Pork, Unsauced vs Barbeque Fully Cooked, Seasoned & Sliced Ham, Barbeque

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsauced Har... Food 1 Food 1 • SAFEWAY, INC. Unsauced Hardwood Smoked Pulled Pork, Unsauced	3.7	226	2.4	1.2	—	10.7	28.6
Barbeque Ful... Food 2 Food 2 • COMPLETELY FRESH FOODS, INC Barbeque Fully Cooked, Seasoned & Sliced Ham, Barbeque	34.5	195	14.1	10.9	—	8.6	14.8

Traditional Whole Roasted Chicken Accented With Savory Seasonings, Traditional vs Signature Style Oven Roasted Turkey Breast, Oven Roasted

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • SAFEWAY, INC. Traditional Whole Roasted Chicken Accented With Savory Seasonings, Traditional	1.9	179	1.2	—	—	8.3	22.6
Signature St... Food 2 Food 2 • JENNIE-O TURKEY STORE, INC. Signature Style Oven Roasted Turkey Breast, Oven Roasted	1.9	89	1.8	1.8	—	0.9	17.9

Hickory Smoked Boneless Pork Chops, Hickory Smoked vs Crunchy Tenders Cold Small

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hickory Smok... Food 1 Food 1 • SAM'S CLUB WEST Hickory Smoked Boneless Pork Chops, Hickory Smoked	5.7	155	3.6	3.6	—	5.4	21.4
Crunchy Tend... Food 2 Food 2 • HANNAFORD BROS. CO. Crunchy Tenders Cold Small	28.4	273	20.8	—	1.3	13.0	16.9

Beef Fajita Mexican Recipe Grilled Beef With Fiesta Rice & Roasted Peppers & Onions Bowl, Beef Fajita vs Cajun Style Turkey Breast

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Fajita ... Food 1 Food 1 • H E BUTT GROCERY COMPANY Beef Fajita Mexican Recipe Grilled Beef With Fiesta Rice & Roasted Peppers & Onions Bowl, Beef Fajita	100.0	129	18.2	1.8	1.5	2.9	7.1
Cajun Style ... Food 2 Food 2 • BLACK BEAR ENTERPRISE, INC. Cajun Style Turkey Breast	1.9	89	1.8	1.8	—	0.9	19.6

Chicken Breasts vs Deli Fresh Slow Roasted Roast Beef Sliced Lunch Meat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Breasts Food 1 Food 1 • WAL-MART STORES, INC. Chicken Breasts	2.3	107	1.2	1.2	—	2.4	19.1
Deli Fresh S... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Deli Fresh Slow Roasted Roast Beef Sliced Lunch Meat	1.9	121	1.7	1.7	—	4.3	17.2

Applewood Smoked Uncured Bacon & Cheddar Stuffed Chicken Patties vs Beef Seasoned Sliced Steak, Beef

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Applewood Sm... Food 1 Food 1 • GREAT FRESH FOODS, INC Applewood Smoked Uncured Bacon & Cheddar Stuffed Chicken Patties	11.4	164	5.5	0.8	0.8	7.0	19.5
Beef Seasone... Food 2 Food 2 • RELISH LABS LLC Beef Seasoned Sliced Steak, Beef	1.9	14	1.2	—	—	10.6	21.2

Grilled Chicken Breast Chunks, Grilled Chicken vs Chicken Parmesan, Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grilled Chic... Food 1 Food 1 • WAYNE FARMS LLC Grilled Chicken Breast Chunks, Grilled Chicken	3.8	119	2.4	—	—	3.0	19.1
Chicken Parm... Food 2 Food 2 • TARGET STORES Chicken Parmesan, Chicken	9.4	188	7.1	—	1.2	5.9	24.7

Redi Serve, Chicken & Cheddar Cheese Patties vs Hand Pulled Rotisserie White Chicken, Traditional

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Redi Serve, ... Food 1 Food 1 • OSI INDUSTRIES, LLC Redi Serve, Chicken & Cheddar Cheese Patties	16.9	316	17.5	—	1.8	21.1	14.0
Hand Pulled ... Food 2 Food 2 • SMALL BATCH ORGANICS, LLC Hand Pulled Rotisserie White Chicken, Traditional	1.9	95	1.2	—	—	3.0	16.7

Rotisserie Chicken Chipotle vs Black Forest Ham, Black Forest

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rotisserie C... Food 1 Food 1 • FIESTA MART INC. Rotisserie Chicken Chipotle	3.8	182	2.1	1.1	—	12.8	13.9
Black Forest... Food 2 Food 2 • DIETZ & WATSON INC. Black Forest Ham, Black Forest	1.9	93	1.9	1.9	—	1.9	18.5

Chicken Drumsticks In Spicy Chipotle Bbq Sauce vs Browned Chicken Breast, Browned

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Drum... Food 1 Food 1 • FARMINGTON FOODS, INC. Chicken Drumsticks In Spicy Chipotle Bbq Sauce	13.5	143	8.3	7.1	—	4.2	15.5
Browned Chic... Food 2 Food 2 • SMITHFIELD PACKAGED MEATS CORP. Browned Chicken Breast, Browned	1.9	89	1.8	1.8	—	1.8	19.6

Grilled Boneless Skinless Chicken Thigh Meat In A Teriyaki Sauce And Pineapples, Hawaiian Style Chicken vs Chicken Breast, Garlic & Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grilled Bone... Food 1 Food 1 • ALDI INC. Grilled Boneless Skinless Chicken Thigh Meat In A Teriyaki Sauce And Pineapples, Hawaiian Style Chicken	32.9	129	12.1	10.7	—	2.1	14.3
Chicken Brea... Food 2 Food 2 • JOHNSONVILLE SAUSAGE, L.L.C. Chicken Breast, Garlic & Herb	1.9	106	1.2	1.2	—	1.8	21.2

Hormel, Taco Shredded & Seasoned Beef vs Garlic Parmesan Boneless Wyngz, Garlic Parmesan

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hormel, Taco... Food 1 Food 1 • HORMEL FOODS CORPORATION Hormel, Taco Shredded & Seasoned Beef	1.9	163	2.0	—	—	7.1	24.5
Garlic Parme... Food 2 Food 2 • WAL-MART STORES, INC. Garlic Parmesan Boneless Wyngz, Garlic Parmesan	34.5	188	17.0	3.6	0.9	6.3	16.1

Artichoke Stuffed Chicken Boneless Skinless Chicken Breast With Rib Meat Hand Stuffed With Artichoke, Spinach & Parmesan Cheese, Artichoke Stuffed Chicken vs Sweet Sesame Ginger Tender Chicken Bites, Sweet Sesame Ginger

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artichoke St... Food 1 Food 1 • PARK STREET DELI Artichoke Stuffed Chicken Boneless Skinless Chicken Breast With Rib Meat Hand Stuffed With Artichoke, Spinach & Parmesan Cheese, Artichoke Stuffed Chicken	11.5	150	5.0	0.7	0.7	5.7	20.0
Sweet Sesame... Food 2 Food 2 • GENERAL MILLS, INC. Sweet Sesame Ginger Tender Chicken Bites, Sweet Sesame Ginger	11.0	357	25.0	17.9	3.6	16.1	28.6

Maple Flavored Boneless Ham Steak, Maple vs Beef Fajita Mexican Recipe Grilled Beef With Fiesta Rice & Roasted Peppers & Onions Bowl, Beef Fajita

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Flavor... Food 1 Food 1 • SMITHFIELD FARMLAND CORP. Maple Flavored Boneless Ham Steak, Maple	13.5	131	8.3	7.1	—	3.0	16.7
Beef Fajita ... Food 2 Food 2 • H E BUTT GROCERY COMPANY Beef Fajita Mexican Recipe Grilled Beef With Fiesta Rice & Roasted Peppers & Onions Bowl, Beef Fajita	100.0	129	18.2	1.8	1.5	2.9	7.1

Flavor Infused Greek Inspired Diced Chicken vs Asian Inspired Beef Strips

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flavor Infus... Food 1 Food 1 • PERDUE FARMS INCORPORATED Flavor Infused Greek Inspired Diced Chicken	5.7	131	3.6	1.2	—	3.0	20.2
Asian Inspir... Food 2 Food 2 • COMPLETELY FRESH FOODS, INC Asian Inspired Beef Strips	11.3	212	7.1	3.5	—	10.6	21.2

Natural Casing Genoa Salami vs Fully Cooked Pulled Pork, Original Barbecue Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Casi... Food 1 Food 1 Natural Casing Genoa Salami	1.8	339	1.8	—	—	26.8	21.4
Fully Cooked... Food 2 Food 2 • F & S GOURMET FOODS, LLC Fully Cooked Pulled Pork, Original Barbecue Sauce	66.2	166	22.3	13.4	0.6	5.7	9.6

Cooked & Prepared Comparisons For Diabetics