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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Quinoa Salad With Piquillo Pepper vs Tomato Mozzarella Pasta Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Salad... Food 1 Food 1 • WAL-MART STORES, INC. Quinoa Salad With Piquillo Pepper	17.8	95	10.5	2.9	1.9	4.8	1.9
Tomato Mozza... Food 2 Food 2 • F&E Tomato Mozzarella Pasta Salad	50.3	229	20.0	1.4	1.4	13.6	7.1

Whole Foods Market, Multigrain Tabouli vs Premium Chicken Salad In A Savory Dressing, Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Foods ... Food 1 Food 1 • HARRY'S FARMERS MARKET, LTD. Whole Foods Market, Multigrain Tabouli	35.7	122	22.2	1.1	2.2	2.2	3.3
Premium Chic... Food 2 Food 2 • WAL-MART STORES, INC. Premium Chicken Salad In A Savory Dressing, Chicken	5.8	122	6.8	2.7	2.7	4.7	12.2

Four Bean Salad, Four Bean vs Sesame Ginger Seafood Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Four Bean Sa... Food 1 Food 1 • ZINA'S SALADS Four Bean Salad, Four Bean	19.7	115	13.3	1.8	4.4	5.3	4.4
Sesame Ginge... Food 2 Food 2 • HOUSE OF THALLER INC. Sesame Ginger Seafood Salad	36.8	220	19.0	9.0	—	14.0	5.0

Kale Cranberry Salad, Kale Cranberry vs Supreme Buffalo Style Chicken Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale Cranber... Food 1 Food 1 • MARY'S HARVEST FRESH FOODS, INC. Kale Cranberry Salad, Kale Cranberry	44.0	252	11.5	6.1	2.7	22.1	3.8
Supreme Buff... Food 2 Food 2 • BALLARD'S FARM SAUSAGE INC Supreme Buffalo Style Chicken Salad	27.9	383	12.5	0.8	—	32.5	10.8

Cranberry Pecan White Meat Chicken Salad, Cranberry Pecan vs Creamy Cole Slaw, Creamy

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Pe... Food 1 Food 1 • SAM'S CLUB WEST Cranberry Pecan White Meat Chicken Salad, Cranberry Pecan	18.8	301	11.8	7.5	1.1	24.7	9.7
Creamy Cole ... Food 2 Food 2 • SCHNUCK MARKETS, INC. Creamy Cole Slaw, Creamy	21.4	177	11.5	7.1	1.8	15.0	0.9

Southwestern Style Imitation Crab Blended With Corn, Onions & Jalapeno Peppers In A Creamy Spicy Southwestern Style Dressing Seafood Salad, Southwestern Style vs Citrus Chick Pea Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwestern... Food 1 Food 1 • SAFEWAY, INC. Southwestern Style Imitation Crab Blended With Corn, Onions & Jalapeno Peppers In A Creamy Spicy Southwestern Style Dressing Seafood Salad, Southwestern Style	27.2	200	14.0	5.0	—	14.0	4.0
Citrus Chick... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Citrus Chick Pea Salad	39.2	170	26.0	9.0	6.0	5.0	6.0

Tuna Salad, Tuna vs Salmon Baked Salad, Salmon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Salad, ... Food 1 Food 1 • WELLS SELECT Tuna Salad, Tuna	3.8	192	3.0	1.0	1.0	12.1	16.2
Salmon Baked... Food 2 Food 2 • ACME SMOKED FISH CORPORATION Salmon Baked Salad, Salmon	1.9	357	1.8	1.8	—	33.9	14.3

Pecan Honey Dijon Honey Dijon Vinaigrette, Sweet Cornbread Croutons, Aged White Cheddar Cheese, Dried Cranberries & Roasted Pecans Salad Companions, Pecan Honey Dijon vs Calamari Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pecan Honey ... Food 1 Food 1 • DOLE FRESH VEGETABLES INC. Pecan Honey Dijon Honey Dijon Vinaigrette, Sweet Cornbread Croutons, Aged White Cheddar Cheese, Dried Cranberries & Roasted Pecans Salad Companions, Pecan Honey Dijon	26.2	452	35.7	19.1	2.4	33.3	7.1
Calamari Salad Food 2 Food 2 • PADA SUSHI Calamari Salad	3.8	161	10.7	7.1	3.6	7.1	17.9

Organic Spinach Salad With Chicken vs Coleslaw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Spin... Food 1 Food 1 • READY PAC PRODUCE, INC. Organic Spinach Salad With Chicken	23.2	188	11.7	7.8	2.3	12.5	9.4
Coleslaw Food 2 Food 2 • BI-LO INC. Coleslaw	23.5	181	13.3	10.5	1.9	13.3	1.0

Sriracha Chicken Salad vs Roasted Beet & Quinoa Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sriracha Chi... Food 1 Food 1 • HANS KISSLE CO., INC. Sriracha Chicken Salad	11.2	312	5.5	1.8	—	27.5	11.9
Roasted Beet... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Roasted Beet & Quinoa Salad	51.3	127	12.0	6.2	2.5	7.6	3.3

Cajun Crab Spread, Cajun Crab vs Taylor Farms, American Style Pasta Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cajun Crab S... Food 1 Food 1 • WINN-DIXIE STORES, INC. Cajun Crab Spread, Cajun Crab	5.5	400	5.5	3.6	—	40.0	9.1
Taylor Farms... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Taylor Farms, American Style Pasta Salad	95.4	178	18.8	1.1	1.1	9.1	6.2

Whole Foods Market, Tuna Salad, Cranberry & Fuji Apple, Cranberry & Fuji Apple vs Quinoa Vegan Salad With Tomato, Mango, Heart Of Palm And Piquillo Pepper Sauce, Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Foods ... Food 1 Food 1 • BREAD & CIRCUS INC. Whole Foods Market, Tuna Salad, Cranberry & Fuji Apple, Cranberry & Fuji Apple	11.3	250	7.0	5.0	1.0	19.0	14.0
Quinoa Vegan... Food 2 Food 2 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

Smoked Salmon Salad, Smoked Salmon vs Chicken Salad, Cranberry Pecan

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Salmo... Food 1 Food 1 • ACME SMOKED FISH CORPORATION Smoked Salmon Salad, Smoked Salmon	1.8	482	1.8	1.8	—	44.6	14.3
Chicken Sala... Food 2 Food 2 • OZARK SALAD COMPANY Chicken Salad, Cranberry Pecan	24.7	270	14.0	10.0	1.0	19.0	11.0

Quinoa Tabouli vs Pesto Parmesan Pasta Salad, Pesto Parmesan

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Tabouli Food 1 Food 1 • KIBBERIA LLC Quinoa Tabouli	15.7	88	8.9	1.8	1.8	5.3	2.7
Pesto Parmes... Food 2 Food 2 • RESER'S FINE FOODS, INC. Pesto Parmesan Pasta Salad, Pesto Parmesan	51.4	121	19.3	1.4	0.7	2.9	4.3

Taboule Fresh Chopped Tomatoes, Parsley, Bulgur And Onions Drizzled In Lemon Juice And Olive Oil Salad, Taboule vs Provolini Antipasti, Provolini

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Taboule Fres... Food 1 Food 1 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Taboule Fresh Chopped Tomatoes, Parsley, Bulgur And Onions Drizzled In Lemon Juice And Olive Oil Salad, Taboule	19.5	170	13.0	2.0	3.0	13.0	2.0
Provolini An... Food 2 Food 2 • HARRIS-TEETER INC. Provolini Antipasti, Provolini	9.6	227	8.2	1.8	3.6	18.2	9.1

Napa Spinach Salad With Honey Dijon Dressing, Napa Spinach vs Seafood & Shrimp Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Napa Spinach... Food 1 Food 1 • UNIQ VENDING, LLC. Napa Spinach Salad With Honey Dijon Dressing, Napa Spinach	38.9	178	17.1	14.0	1.6	10.9	3.9
Seafood & Sh... Food 2 Food 2 • SIMPLY FRESH, LLC Seafood & Shrimp Salad	29.1	195	14.2	2.7	0.9	13.3	5.3

Buffalo Style Chicken Pasta Salad, Buffalo Style Chicken vs Southwestern Grain Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Styl... Food 1 Food 1 • DELHAIZE AMERICA, INC. Buffalo Style Chicken Pasta Salad, Buffalo Style Chicken	28.6	248	13.2	2.5	0.8	19.8	9.9
Southwestern... Food 2 Food 2 • SCHWARTZ BROTHERS BAKERY Southwestern Grain Salad	59.5	89	17.8	1.1	2.1	1.6	3.1

Italian Style Pasta Salad With Pepperoni And Salami vs Edamame Salad, Edamame

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Italian Style Pasta Salad With Pepperoni And Salami	45.1	169	17.7	2.2	0.7	8.1	5.2
Edamame Sala... Food 2 Food 2 • CEDAR'S MEDITERRANEAN FOODS, INC. Edamame Salad, Edamame	25.4	140	16.0	7.0	3.0	6.0	8.0

White Meat Chicken Salad vs Fiesta Slaw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Meat C... Food 1 Food 1 • HANS KISSLE CO., INC. White Meat Chicken Salad	7.5	302	3.5	0.9	—	25.0	15.5
Fiesta Slaw Food 2 Food 2 • THE KROGER CO. Fiesta Slaw	17.8	74	10.5	7.4	1.1	3.2	1.1

Smoked Mozzarella Penne Salad vs American Macaroni A Creamy Blend Of Macaroni, Onions And Crisp Celery With Cheddar Cheese Mealtime Salad, American Macaroni

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Mozza... Food 1 Food 1 • FISH HOUSE FOODS COMPANY Smoked Mozzarella Penne Salad	36.0	307	15.0	0.7	1.4	23.6	9.3
American Mac... Food 2 Food 2 • HY-VEE, INC. American Macaroni A Creamy Blend Of Macaroni, Onions And Crisp Celery With Cheddar Cheese Mealtime Salad, American Macaroni	48.6	213	20.5	7.9	0.8	13.4	3.2

Deli Salads Comparisons For Diabetics