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.

Badlow

Antipasto Salad With Pepperoni vs Lightly Smoked Baked Salmon Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Antipasto Sa... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Antipasto Salad With Pepperoni	34.8	190	10.9	2.2	1.1	14.1	5.4
Lightly Smok... Food 2 Food 2 • ACME SMOKED FISH CORPORATION Lightly Smoked Baked Salmon Salad	1.9	357	1.8	1.8	—	33.9	14.3

Salad vs Rotini Mozzarella Salad, Rotini Mozzarella

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salad Food 1 Food 1 • GIANT EAGLE, INC. Salad	46.4	257	17.9	5.0	0.7	19.3	2.9
Rotini Mozza... Food 2 Food 2 • MEIJER, INC. Rotini Mozzarella Salad, Rotini Mozzarella	32.5	243	15.7	3.5	0.9	15.7	9.6

Couscous Salad, Honey Pecan vs Five Bean Vegetarian Salad In A Light Vinaigrette, Five Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Couscous Sal... Food 1 Food 1 • GIANT EAGLE, INC. Couscous Salad, Honey Pecan	64.6	200	27.1	8.6	3.6	7.9	4.3
Five Bean Ve... Food 2 Food 2 • TARGET STORES Five Bean Vegetarian Salad In A Light Vinaigrette, Five Bean	40.9	200	24.0	8.0	3.0	9.0	6.0

Garden Rotini Salad With Italian Vinaigrette Dressing vs Pasta Salad, Grilled Chicken Caesar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Rotin... Food 1 Food 1 • WAWA INCORPORATED Garden Rotini Salad With Italian Vinaigrette Dressing	38.9	188	16.4	2.3	0.8	10.9	4.7
Pasta Salad,... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Pasta Salad, Grilled Chicken Caesar	55.1	330	30.0	1.0	1.0	17.0	12.0

Sugar Free Cole Slaw vs Elbow Macaroni Pasta Salad, Elbow Macaroni

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sugar Free C... Food 1 Food 1 • GOLDEN TASTE INC. Sugar Free Cole Slaw	3.8	141	4.7	2.4	2.4	14.1	1.2
Elbow Macaro... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Elbow Macaroni Pasta Salad, Elbow Macaroni	70.8	171	25.7	6.4	—	6.4	3.6

Greek Pasta With Feta Salad vs Black Bean Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Pasta ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Greek Pasta With Feta Salad	42.9	193	16.4	1.4	0.7	12.9	3.6
Black Bean S... Food 2 Food 2 • SEACLIFF INTERNATIONAL, INC. Black Bean Salad	13.7	158	17.5	1.8	5.3	7.0	5.3

Coleslaw With Carrots & Onions In A Blended Dressing vs Macaroni Salad, Macaroni

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coleslaw Wit... Food 1 Food 1 • PARK STREET DELI Coleslaw With Carrots & Onions In A Blended Dressing	29.6	140	17.0	15.0	2.0	8.0	1.0
Macaroni Sal... Food 2 Food 2 • WAWA INCORPORATED Macaroni Salad, Macaroni	51.0	172	21.9	4.7	1.6	7.8	3.1

California Style Quinoa Salad With Raisins, Edamame & Coconut In A Lime Vinaigrette, California Style vs Chicken Cranberry Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
California S... Food 1 Food 1 • TARGET STORES California Style Quinoa Salad With Raisins, Edamame & Coconut In A Lime Vinaigrette, California Style	31.3	180	19.0	9.0	3.0	10.0	4.0
Chicken Cran... Food 2 Food 2 • HANS KISSLE CO., INC. Chicken Cranberry Salad	28.2	305	13.6	10.2	0.8	20.3	17.0

Creamy Coleslaw vs Cucumber Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Coleslaw Food 1 Food 1 • FRESH & EASY, LLC Creamy Coleslaw	17.8	80	9.7	6.2	1.8	4.0	0.9
Cucumber Salad Food 2 Food 2 • BEST FOOD OF MONSEY INC. Cucumber Salad	22.0	53	12.9	11.8	—	—	—

Salad With Chicken & Bacon, Blt vs Pea & Cheese Salad, Pea & Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salad With C... Food 1 Food 1 • SAFEWAY, INC. Salad With Chicken & Bacon, Blt	5.8	130	4.0	2.0	1.0	10.0	7.0
Pea & Cheese... Food 2 Food 2 • HY-VEE, INC. Pea & Cheese Salad, Pea & Cheese	27.2	184	14.4	8.0	3.2	12.0	4.8

Black Beans Salad vs Classic Tuna Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Beans ... Food 1 Food 1 • CEDAR'S MEDITERRANEAN FOODS, INC. Black Beans Salad	21.7	100	14.0	3.0	3.0	3.5	4.0
Classic Tuna... Food 2 Food 2 • WILLOW TREE POULTRY FARM, INC. Classic Tuna Salad	1.9	235	1.2	—	—	16.5	16.5

Broccoli Raisin Salad, Broccoli Raisin vs Quinoa Salad With Black Beans, Chickpeas, Red Beans & Feta Cheese, Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Rai... Food 1 Food 1 • SCHNUCK MARKETS, INC. Broccoli Raisin Salad, Broccoli Raisin	30.2	336	15.9	12.4	1.8	30.1	4.4
Quinoa Salad... Food 2 Food 2 • TARGET STORES Quinoa Salad With Black Beans, Chickpeas, Red Beans & Feta Cheese, Quinoa	100.0	206	36.5	4.7	3.5	2.9	7.1

Citrus Beet Salad vs Seafood Imitation Crab, Celery & Onions In A Creamy Mayonnaise Dressing Salad, Seafood

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Citrus Beet ... Food 1 Food 1 • THE KROGER CO. Citrus Beet Salad	21.8	100	11.8	9.1	1.8	5.5	1.8
Seafood Imit... Food 2 Food 2 • SAFEWAY, INC. Seafood Imitation Crab, Celery & Onions In A Creamy Mayonnaise Dressing Salad, Seafood	21.1	260	11.0	1.0	—	22.0	4.0

Fresh Foods Market, Edamame Salad vs 9 Grain Salad With Whole Grains & Kale

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Foods ... Food 1 Food 1 • THE KROGER CO. Fresh Foods Market, Edamame Salad	19.7	94	15.3	7.1	3.5	2.4	5.9
9 Grain Sala... Food 2 Food 2 • SCHNUCK MARKETS, INC. 9 Grain Salad With Whole Grains & Kale	13.8	110	10.0	1.0	3.0	8.0	2.0

Chicken Caesar Romaine Lettuce, White Chicken Meat, Shredded Parmesan Cheese With Caesar Dressing Salad, Chicken Caesar vs Broccoli Slaw, Broccoli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Caes... Food 1 Food 1 • PRICE CHOPPER SUPERMARKETS Chicken Caesar Romaine Lettuce, White Chicken Meat, Shredded Parmesan Cheese With Caesar Dressing Salad, Chicken Caesar	7.8	147	3.4	1.1	1.1	11.3	9.0
Broccoli Sla... Food 2 Food 2 • HY-VEE, INC. Broccoli Slaw, Broccoli	36.8	260	21.0	17.0	2.0	18.0	3.0

Buffalo Style Chicken Salad With Chicken Breast Meat, Buffalo Style vs Broccoli Cheddar Pasta Salad, Broccoli Cheddar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Styl... Food 1 Food 1 • RESER'S FINE FOODS, INC. Buffalo Style Chicken Salad With Chicken Breast Meat, Buffalo Style	7.6	210	4.0	1.0	—	17.0	10.0
Broccoli Che... Food 2 Food 2 • WAL-MART STORES, INC. Broccoli Cheddar Pasta Salad, Broccoli Cheddar	59.9	252	22.4	9.8	0.7	16.1	4.9

Five Bean Salad, Five Bean vs Mini Spinach Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Five Bean Sa... Food 1 Food 1 • B. ROBERT'S FOODS, INC. Five Bean Salad, Five Bean	53.1	119	15.0	6.2	3.1	4.9	4.0
Mini Spinach... Food 2 Food 2 • GILBERT FOODS LLC. Mini Spinach Salad	29.5	134	15.1	10.9	2.5	7.6	3.4

Roasted Cauliflower Salad vs Spicy Tuna Salad Rice Bowl Qbr, Spicy Tuna

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Caul... Food 1 Food 1 • FRESH & EASY, LLC Roasted Cauliflower Salad	21.7	121	13.1	9.1	2.0	7.1	2.0
Spicy Tuna S... Food 2 Food 2 • GENJI, INC. Spicy Tuna Salad Rice Bowl Qbr, Spicy Tuna	80.8	115	16.1	4.8	1.1	2.9	5.5

Italian Style Pasta Rotini Pasta, Olives, Onion And Bell Peppers In Golden Italian Dressing Salad, Italian Style Pasta vs Seafood & Shrimp Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • FRESH MIX LLC Italian Style Pasta Rotini Pasta, Olives, Onion And Bell Peppers In Golden Italian Dressing Salad, Italian Style Pasta	70.9	186	33.6	5.3	1.8	4.0	4.4
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

Southern Style White Meat Chicken Salad, Southern Style White Meat Chicken vs Pasta & Asiago Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southern Sty... Food 1 Food 1 • WAL-MART STORES, INC. Southern Style White Meat Chicken Salad, Southern Style White Meat Chicken	13.3	240	7.0	5.0	—	18.0	13.0
Pasta & Asia... Food 2 Food 2 • RALEY'S Pasta & Asiago Salad	45.6	329	18.6	1.4	1.4	26.4	5.7

Deli Salads Comparisons For Diabetics