What are Deli Salads food comparisons?

Deli Salads 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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Seafood Salad vs Asparagus Pasta Salad With Sweet Basil Vinaigrette, Tomato, Parmesan Cheese & Roasted Red Peppers, Asparagus Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seafood Salad Food 1 Food 1 • MRS. GERRY'S KITCHEN, INC. Seafood Salad	44.3	242	18.2	4.6	0.8	16.7	4.6
Asparagus Pa... Food 2 Food 2 • TARGET STORES Asparagus Pasta Salad With Sweet Basil Vinaigrette, Tomato, Parmesan Cheese & Roasted Red Peppers, Asparagus Pasta	54.7	192	19.9	5.1	1.9	11.5	3.9

Quinoa Vegan Salad With Tomato, Mango, Heart Of Palm And Piquillo Pepper Sauce, Quinoa vs Hot & Sweet Corn Salad, Hot & Sweet

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Vegan... Food 1 Food 1 Quinoa Vegan Salad With Tomato, Mango, Heart Of Palm And Piquillo Pepper Sauce, Quinoa	59.5	95	16.7	4.8	2.4	1.9	2.4
Hot & Sweet ... Food 2 Food 2 • RESER'S FINE FOODS, INC. Hot & Sweet Corn Salad, Hot & Sweet	52.3	184	12.2	4.7	1.6	13.3	4.3

Butternut Squash Salad vs Pasta Broccoli Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butternut Sq... Food 1 Food 1 • SCHNUCK MARKETS, INC. Butternut Squash Salad	17.8	90	11.0	2.0	2.0	5.0	2.0
Pasta Brocco... Food 2 Food 2 • ZINA'S SALADS Pasta Broccoli Salad	25.1	221	13.3	2.7	1.8	17.7	2.7

Classic Coleslaw, Classic vs Ham Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Cole... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Classic Coleslaw, Classic	29.5	150	17.0	13.0	2.0	10.0	1.0
Ham Salad Food 2 Food 2 • THE KROGER CO. Ham Salad	20.6	245	10.0	5.5	0.2	19.1	9.1

White Meat Chicken Salad vs Cheddar Cheese Macaroni With Cheddar Cheese, Red Bell Pepper Strips & Diced Carrots In A Sour Cream Dressing Macaroni Salad, Cheddar Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Meat C... Food 1 Food 1 • BALLARD'S FARM SAUSAGE INC White Meat Chicken Salad	13.2	302	7.6	4.7	0.9	25.5	11.3
Cheddar Chee... Food 2 Food 2 • SAFEWAY, INC. Cheddar Cheese Macaroni With Cheddar Cheese, Red Bell Pepper Strips & Diced Carrots In A Sour Cream Dressing Macaroni Salad, Cheddar Cheese	46.8	200	18.6	4.3	1.4	11.4	4.3

Lowell, Mixed Vegetable Salad vs Spence & Co, Smoked Whitefish Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowell, Mixe... Food 1 Food 1 • LOWELL INTERNATIONAL COMPANY Lowell, Mixed Vegetable Salad	13.9	38	7.5	5.0	1.7	—	0.8
Spence & Co,... Food 2 Food 2 • SPENCE & COMPANY LTD. Spence & Co, Smoked Whitefish Salad	1.8	357	3.6	—	—	35.7	14.3

Greek Veggie Salad Shaker vs Mexican Street Corn Vegetarian Salad With Jalapenos & Feta Cheese In A Sour Cream Dressing, Mexican Street Corn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Veggie... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Greek Veggie Salad Shaker	43.5	105	11.0	1.8	1.3	6.6	2.2
Mexican Stre... Food 2 Food 2 • TARGET STORES Mexican Street Corn Vegetarian Salad With Jalapenos & Feta Cheese In A Sour Cream Dressing, Mexican Street Corn	27.2	210	16.0	2.0	2.0	16.0	3.0

Spicy Cantina Beef Bowl vs Ahold, Deviled Egg Potato Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Cantin... Food 1 Food 1 • HANS KISSLE CO., INC. Spicy Cantina Beef Bowl	64.4	185	15.9	4.0	1.3	11.5	4.4
Ahold, Devil... Food 2 Food 2 • AHOLD USA, INC. Ahold, Deviled Egg Potato Salad	41.1	164	16.4	5.0	1.4	10.0	4.3

Lemon Capellini Salad vs Coleslaw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Capell... Food 1 Food 1 • VAUGHAN FOODS CORPORATION Lemon Capellini Salad	33.4	214	18.6	0.7	1.4	13.6	3.6
Coleslaw Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Coleslaw	21.7	120	13.0	10.0	2.0	7.0	1.0

Classic Macaroni Salad, Classic Macaroni vs Ancient Grain Medley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Maca... Food 1 Food 1 • RESER'S FINE FOODS, INC. Classic Macaroni Salad, Classic Macaroni	50.2	271	19.3	7.1	0.7	20.0	2.9
Ancient Grai... Food 2 Food 2 • FRESH & EASY Ancient Grain Medley	47.3	162	26.7	1.9	3.8	3.8	4.8

Classic Macaroni Elbow Macaroni In Creamy Dressing With Traditional Spices And Pickle Relish Salad, Classic Macaroni vs Tuna Salad Sandwich, Tuna Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Maca... Food 1 Food 1 • WEIS MARKETS, INC. Classic Macaroni Elbow Macaroni In Creamy Dressing With Traditional Spices And Pickle Relish Salad, Classic Macaroni	42.7	214	16.4	3.6	0.7	15.0	3.6
Tuna Salad S... Food 2 Food 2 • BUMBLE BEE FOODS, LLC Tuna Salad Sandwich, Tuna Salad	7.8	85	7.0	4.2	1.4	0.7	11.3

White Fish Salad vs Vinegar & Oil Slaw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Fish S... Food 1 Food 1 • TUV-TAAM CORP. White Fish Salad	3.7	364	3.6	3.6	—	29.1	12.7
Vinegar & Oi... Food 2 Food 2 • SCHNUCK MARKETS, INC. Vinegar & Oil Slaw	23.8	88	12.4	8.0	1.8	3.5	0.9

Deviled Egg Potato Salad vs Salad, Three Grain Ginger

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deviled Egg ... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Deviled Egg Potato Salad	29.1	225	12.3	5.1	1.4	16.7	5.1
Salad, Three... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Salad, Three Grain Ginger	35.2	180	21.0	4.0	3.0	10.0	4.0

Seafood Shrimp & Seafood Blend In A Creamy Salad Dressing With Chopped Celery, Seafood vs Harvest Grain Salad With Chicken, Harvest Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seafood Shri... Food 1 Food 1 • TARGET STORES Seafood Shrimp & Seafood Blend In A Creamy Salad Dressing With Chopped Celery, Seafood	20.9	300	11.0	3.0	—	27.0	4.0
Harvest Grai... Food 2 Food 2 • FRESH FOOD MANUFACTURING Harvest Grain Salad With Chicken, Harvest Grain	63.9	149	13.5	7.8	1.8	7.1	9.3

Mandarin Noodle Salad vs Rotisserie Seasoned Chicken Salad, Rotisserie Seasoned Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mandarin Noo... Food 1 Food 1 • DREAM LAND,INC Mandarin Noodle Salad	33.4	154	7.9	5.3	0.4	12.8	1.8
Rotisserie S... Food 2 Food 2 • TARGET STORES Rotisserie Seasoned Chicken Salad, Rotisserie Seasoned Chicken	3.7	370	2.0	1.0	—	34.0	14.0

Natural & Vegetarian Quinoa Tabouli vs Amish Macaroni Salad, Amish Macaroni

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural & Ve... Food 1 Food 1 • FRANKLY FRESH Natural & Vegetarian Quinoa Tabouli	19.6	130	12.0	1.0	2.0	8.0	3.0
Amish Macaro... Food 2 Food 2 • RESER'S FINE FOODS, INC. Amish Macaroni Salad, Amish Macaroni	66.2	221	24.1	11.7	0.7	12.4	4.1

Krab & Shrimp Louie Salad vs Quinoa Salad With Piquillo Pepper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Krab & Shrim... Food 1 Food 1 • FRANKLY FRESH Krab & Shrimp Louie Salad	31.0	200	16.0	5.0	—	14.0	5.0
Quinoa Salad... Food 2 Food 2 • WAL-MART STORES, INC. Quinoa Salad With Piquillo Pepper	17.8	95	10.5	2.9	1.9	4.8	1.9

Israeli Couscous Salad vs Salad, Arugula & Goat Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Israeli Cous... Food 1 Food 1 • ZINA'S SALADS Israeli Couscous Salad	29.9	101	15.1	1.7	2.5	3.4	—
Salad, Arugu... Food 2 Food 2 • SAFEWAY, INC. Salad, Arugula & Goat Cheese	25.6	130	14.0	11.0	1.0	7.0	3.0

Original Macaroni Salad, Original Macaroni vs Carolina Coleslaw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Mac... Food 1 Food 1 • WAL-MART STORES, INC. Original Macaroni Salad, Original Macaroni	54.8	207	20.0	5.3	1.3	11.3	3.3
Carolina Col... Food 2 Food 2 • FRESH & EASY Carolina Coleslaw	45.8	115	24.8	17.7	4.4	0.4	2.7

Homestyle Chunks Of White Meat Chicken, Celery & Onions Blended With A Savory Salad Dressing, Homestyle vs Potato & Egg Salad, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ch... Food 1 Food 1 • GIANT EAGLE, INC. Homestyle Chunks Of White Meat Chicken, Celery & Onions Blended With A Savory Salad Dressing, Homestyle	5.7	267	3.5	1.2	—	23.3	10.5
Potato & Egg... Food 2 Food 2 • HANNAFORD BROS. CO. Potato & Egg Salad, Original	38.7	243	15.7	2.1	1.4	20.0	2.1

Deli Salads Comparisons For Diabetics