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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Pasta Salad, Pasta vs Citrus Chick Pea Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Salad,... Food 1 Food 1 • TARGET STORES Pasta Salad, Pasta	63.5	300	23.3	9.3	1.3	21.3	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

Delallo Lemon Feta Antipasti, 11 Oz vs Couscous Salad, Couscous

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Delallo Lemo... Food 1 Food 1 • GEORGE DELALLO CO., INC. Delallo Lemon Feta Antipasti, 11 Oz	19.0	273	5.1	—	—	26.3	5.1
Couscous Sal... Food 2 Food 2 • ZINA'S SALADS Couscous Salad, Couscous	13.7	106	8.9	1.8	2.7	3.5	3.5

Bacon, Cheddar & Ranch Chicken Salad, Bacon, Cheddar & Ranch vs Rotisserie Seasoned Chicken Salad, Rotisserie Seasoned Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon, Chedd... Food 1 Food 1 • DUKE SANDWICH PRODUCTIONS, INC. Bacon, Cheddar & Ranch Chicken Salad, Bacon, Cheddar & Ranch	3.7	327	3.6	1.8	—	29.1	12.7
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

Spicy Feta Pasta Salad, Spicy Feta Pasta vs New York Style Potato Salad, New York Style Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Feta P... Food 1 Food 1 • HANS KISSLE CO., INC. Spicy Feta Pasta Salad, Spicy Feta Pasta	80.1	351	33.6	2.3	1.5	20.6	8.4
New York Sty... Food 2 Food 2 • RESER'S FINE FOODS, INC. New York Style Potato Salad, New York Style Potato	43.3	171	17.9	1.4	2.1	10.0	2.1

Olive Salad, Olive vs Quinoa Salad With Almond & Honey, Almond & Honey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Salad,... Food 1 Food 1 • CENTRAL GROCERY COMPANY, LLC Olive Salad, Olive	1.9	321	7.1	—	3.6	32.1	3.6
Quinoa Salad... Food 2 Food 2 • HANS KISSLE CO., INC. Quinoa Salad With Almond & Honey, Almond & Honey	35.2	170	19.0	6.0	1.0	11.0	3.0

Southwest Couscous Salad vs Lemon Dill Tuna Salad, Lemon Dill Tuna

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest Co... Food 1 Food 1 • SEACLIFF INTERNATIONAL, INC. Southwest Couscous Salad	43.8	83	16.0	2.6	1.9	1.3	2.6
Lemon Dill T... Food 2 Food 2 • TARGET STORES Lemon Dill Tuna Salad, Lemon Dill Tuna	9.4	290	6.0	2.0	1.0	24.0	13.0

Super Food Salad vs Little Salad Bar, Tuna Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Food S... Food 1 Food 1 • SAFEWAY, INC. Super Food Salad	45.0	157	13.1	8.1	1.5	10.1	3.5
Little Salad... Food 2 Food 2 • ALDI INC. Little Salad Bar, Tuna Salad	19.1	280	11.8	5.4	1.1	22.6	5.4

Falafel Salad vs Couscous, Apricot & Cranberry Salad, Couscous, Apricot & Cranberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Falafel Salad Food 1 Food 1 • ZAIKA FLAVOURS OF INDIA INC. Falafel Salad	46.8	165	18.8	2.9	4.7	7.7	6.5
Couscous, Ap... Food 2 Food 2 • WM. BOLTHOUSE FARMS INC. Couscous, Apricot & Cranberry Salad, Couscous, Apricot & Cranberry	78.0	280	43.0	12.0	3.0	10.0	5.0

American Ham Salad vs Zina's Salads Shrimp Salad, 8 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
American Ham... Food 1 Food 1 • ST. CLAIR FOODS, INC. American Ham Salad	15.2	254	7.0	3.5	—	20.2	9.7
Zina's Salad... Food 2 Food 2 • ZINA'S SALADS Zina's Salads Shrimp Salad, 8 Oz	13.4	195	6.2	2.7	—	13.3	12.4

Egg Salad vs Couscous Salad, Couscous

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Egg Salad	53.6	236	16.3	1.5	2.5	16.3	8.4
Couscous Sal... Food 2 Food 2 • ZINA'S SALADS Couscous Salad, Couscous	13.7	106	8.9	1.8	2.7	3.5	3.5

Delallo Provolini Antipasti, 11.2 Oz vs Hatch Chile Chicken Salad With Corn, Black Beans & Hatch Green Chiles, Hatch Chile Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Delallo Prov... Food 1 Food 1 • GEORGE DELALLO CO., INC. Delallo Provolini Antipasti, 11.2 Oz	7.7	227	4.6	0.9	0.9	20.9	4.6
Hatch Chile ... Food 2 Food 2 • TARGET STORES Hatch Chile Chicken Salad With Corn, Black Beans & Hatch Green Chiles, Hatch Chile Chicken	13.3	250	9.0	3.0	2.0	20.0	10.0

Spring Pasta Salad, Spring vs Tri Color Pasta Salad Spiral Pasta With Red Peppers, Celery And Black Olives In A Zesty Italian Style Dressing, Tri Color Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spring Pasta... Food 1 Food 1 • HY-VEE, INC. Spring Pasta Salad, Spring	52.3	264	22.4	11.2	0.8	18.4	2.4
Tri Color Pa... Food 2 Food 2 • DELHAIZE AMERICA, INC. Tri Color Pasta Salad Spiral Pasta With Red Peppers, Celery And Black Olives In A Zesty Italian Style Dressing, Tri Color Pasta	100.0	314	47.9	5.7	2.1	10.0	7.9

Sweet Kale Salad With Chicken Organic Vegetable Blend, Organic Apples, Organic Chicken Meat And Organic Sunflower Kernels With Organic Lemon Poppy Seed Dressing, Sweet Kale Salad With Chicken vs Coleslaw Crisp Shredded Cabbage And Carrots In A Creamy Dressing, Coleslaw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Kale S... Food 1 Food 1 • GLENCOURT INC. Sweet Kale Salad With Chicken Organic Vegetable Blend, Organic Apples, Organic Chicken Meat And Organic Sunflower Kernels With Organic Lemon Poppy Seed Dressing, Sweet Kale Salad With Chicken	36.8	160	14.1	8.6	2.5	9.8	6.1
Coleslaw Cri... Food 2 Food 2 • MEIJER, INC. Coleslaw Crisp Shredded Cabbage And Carrots In A Creamy Dressing, Coleslaw	23.4	217	16.9	14.5	2.4	16.9	1.2

Vegetable Macaroni Salad vs Tomato Mozzarella Pasta Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Ma... Food 1 Food 1 • GOOD FOR LIFE MINISTRIES Vegetable Macaroni Salad	53.6	295	39.7	2.6	2.6	11.5	28.9
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

Small Squid Salad vs Pasta Italiano Summer Salad With Red Pepper, Feta, Black Olives And Sundried Tomatoes In A Roasted Garlic Balsalmic Vinaigrette, Pasta Italiano

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Small Squid ... Food 1 Food 1 • SUPERDUDES L.L.C. Small Squid Salad	3.9	100	1.4	—	—	4.3	13.6
Pasta Italia... Food 2 Food 2 • ALDI INC. Pasta Italiano Summer Salad With Red Pepper, Feta, Black Olives And Sundried Tomatoes In A Roasted Garlic Balsalmic Vinaigrette, Pasta Italiano	33.2	180	18.0	3.0	1.0	11.0	4.0

Tuna Salad, Tuna vs Amish Style Cole Slaw, Amish Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Salad, ... Food 1 Food 1 • WAWA INCORPORATED Tuna Salad, Tuna	15.1	266	7.0	2.3	0.8	21.9	10.9
Amish Style ... Food 2 Food 2 • AHOLD USA, INC. Amish Style Cole Slaw, Amish Style	25.4	190	15.0	13.0	2.0	14.0	1.0

Harvest Salad vs Chunky Style Tuna Salad Deluxe

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harvest Salad Food 1 Food 1 • SAFEWAY, INC. Harvest Salad	23.5	140	14.0	10.0	2.0	9.0	3.0
Chunky Style... Food 2 Food 2 • FLAUMS APPETIZING CORP. Chunky Style Tuna Salad Deluxe	5.7	250	10.7	3.6	—	16.1	14.3

Homestyle Shredded Slaw, Homestyle vs Small Squid Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Sh... Food 1 Food 1 • HARRIS-TEETER INC. Homestyle Shredded Slaw, Homestyle	21.5	180	13.0	11.0	2.0	13.0	1.0
Small Squid ... Food 2 Food 2 • SUPERDUDES L.L.C. Small Squid Salad	3.9	100	1.4	—	—	4.3	13.6

Chickpeas, Edamame, Red And Green Peppers, And Carrots With A Sweet Touch Of Dried Cranberries Salad, Chickpea vs Organic Broccoli Slaw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chickpeas, E... Food 1 Food 1 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Chickpeas, Edamame, Red And Green Peppers, And Carrots With A Sweet Touch Of Dried Cranberries Salad, Chickpea	27.4	140	17.0	7.0	3.0	7.0	5.0
Organic Broc... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Organic Broccoli Slaw	7.9	41	7.1	2.4	2.4	—	2.4

Quinoa Vegan Salad With Tomato, Mango, Heart Of Palm And Piquillo Pepper Sauce, Quinoa vs Cavatappi Pasta Salad, Cavatappi

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
Cavatappi Pa... Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Cavatappi Pasta Salad, Cavatappi	91.2	411	41.1	4.0	2.4	24.2	7.3

Deli Salads Comparisons For Diabetics