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

Tuna Salad vs Seafood Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Salad Food 1 Food 1 • RESER'S FINE FOODS, INC. Tuna Salad	17.2	245	9.1	4.6	0.9	20.0	9.1
Seafood Salad Food 2 Food 2 • HANS KISSLE CO., INC. Seafood Salad	23.3	220	11.0	3.4	0.8	17.0	4.2

Tuna Macaroni Salad, Tuna Macaroni vs Marketside, Premium Chicken Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Macaron... Food 1 Food 1 • 7-ELEVEN, INC. Tuna Macaroni Salad, Tuna Macaroni	80.7	138	16.0	2.6	0.7	6.3	4.8
Marketside, ... Food 2 Food 2 • WAL-MART STORES, INC. Marketside, Premium Chicken Salad	27.0	190	16.0	13.0	2.0	9.0	12.0

Butternut Squash Salad vs Maple Barley 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
Maple Barley... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Maple Barley Salad	53.5	140	31.0	10.0	4.0	2.0	3.0

Spicy Cantina Beef Bowl vs Brown Rice & Vegetable 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
Brown Rice &... Food 2 Food 2 • SCHNUCK MARKETS, INC. Brown Rice & Vegetable Salad	19.6	130	11.0	1.0	1.0	8.0	3.0

Hot Pitted Olive Salad, Hot vs Whole Foods Market, Spinach Feta Orzo Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot Pitted O... Food 1 Food 1 • GEORGE DELALLO CO., INC. Hot Pitted Olive Salad, Hot	12.0	99	7.1	—	2.8	7.8	—
Whole Foods ... Food 2 Food 2 • BREAD & CIRCUS INC. Whole Foods Market, Spinach Feta Orzo Salad	44.9	186	17.9	2.1	1.4	10.7	5.0

Original Smoked Turkey Salad, Original vs Spicy Gochujang Seaweed Salad, Spicy Gochujang

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Smo... Food 1 Food 1 • BRAY GOURMET SPECIALTIES LLC Original Smoked Turkey Salad, Original	9.4	260	5.0	4.0	—	23.0	12.0
Spicy Gochuj... Food 2 Food 2 • OCEAN APPROVED, LLC Spicy Gochujang Seaweed Salad, Spicy Gochujang	4.0	44	7.0	—	3.5	1.8	1.8

Dessert, Strawberries & Cream, Strawberries & Cream vs Ultimate Blt With Chicken Salad With Blue Cheese Dressing, Ultimate Blt With Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dessert, Str... Food 1 Food 1 • RESER'S FINE FOODS, INC. Dessert, Strawberries & Cream, Strawberries & Cream	51.5	154	26.0	21.2	1.0	5.8	—
Ultimate Blt... Food 2 Food 2 • FIVE STAR GOURMET FOODS INC. Ultimate Blt With Chicken Salad With Blue Cheese Dressing, Ultimate Blt With Chicken	15.3	206	5.9	1.2	1.2	17.7	7.7

Southwest Bean & Grain Salad, Southwest Bean & Grain vs Chopped Herring Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest Be... Food 1 Food 1 • WAL-MART STORES, INC. Southwest Bean & Grain Salad, Southwest Bean & Grain	37.4	150	23.0	1.0	4.0	5.0	4.0
Chopped Herr... Food 2 Food 2 • ACME SMOKED FISH CORPORATION Chopped Herring Salad	21.2	214	19.6	7.1	—	12.5	8.9

Tomato Basil Pasta Salad vs Taboule Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Basil... Food 1 Food 1 • SUMMER FRESH Tomato Basil Pasta Salad	31.2	180	17.0	3.0	1.0	11.0	4.0
Taboule Salad Food 2 Food 2 • ARTFORUM INTERNAT'L. MAGAZINE Taboule Salad	7.9	125	16.7	—	—	4.2	4.2

Grilled Chicken Breast With Rib Meat Salad, Grilled Chicken vs Orzo, Chickpeas With Greens

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grilled Chic... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Grilled Chicken Breast With Rib Meat Salad, Grilled Chicken	5.6	257	2.7	0.9	—	20.4	15.0
Orzo, Chickp... Food 2 Food 2 • THE CLH GROUP USA, INC. Orzo, Chickpeas With Greens	35.0	165	12.4	0.6	1.8	12.4	2.9

Quinoa Salad, Hearts Of Palm & Artichokes vs Kale Cranberry Salad, Kale Cranberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Salad... Food 1 Food 1 • WAL-MART STORES, INC. Quinoa Salad, Hearts Of Palm & Artichokes	15.6	152	10.5	—	2.9	10.5	2.9
Kale Cranber... Food 2 Food 2 • MARY'S HARVEST FRESH FOODS, INC. Kale Cranberry Salad, Kale Cranberry	44.0	252	11.5	6.1	2.7	22.1	3.8

Feta Cheese & Olive Medley Marinated Salad, Feta Cheese Olive Medley vs Tuna Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Feta Cheese ... Food 1 Food 1 • FORMAGGIO ITALIAN CHEESE SPECIALTIES INC Feta Cheese & Olive Medley Marinated Salad, Feta Cheese Olive Medley	5.6	411	5.4	—	—	41.1	5.4
Tuna Salad Food 2 Food 2 • THE KROGER CO. Tuna Salad	5.7	195	2.7	0.9	—	14.2	14.2

Rotisserie Chicken Salad With Chicken Breast Meat, Rotisserie Chicken vs Tuna Salad, Tuna

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rotisserie C... Food 1 Food 1 • RESER'S FINE FOODS, INC. Rotisserie Chicken Salad With Chicken Breast Meat, Rotisserie Chicken	9.3	310	5.0	2.0	—	26.0	15.0
Tuna Salad, ... Food 2 Food 2 • PACKER AVENUE FOODS, INC. Tuna Salad, Tuna	11.4	239	6.2	0.9	0.9	22.1	8.0

Quinoa Salad With Mango Hearts Of Palm & Piquillo Pepper vs Roasted Vegetable & Farro Vegan Salad In A Maple Vinaigrette, Roasted Vegetable & Farro

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Salad... Food 1 Food 1 • ATALANTA CORPORATION Quinoa Salad With Mango Hearts Of Palm & Piquillo Pepper	27.8	100	16.0	8.0	2.0	2.0	3.0
Roasted Vege... Food 2 Food 2 • TARGET STORES Roasted Vegetable & Farro Vegan Salad In A Maple Vinaigrette, Roasted Vegetable & Farro	85.5	280	49.0	7.0	5.0	7.0	9.0

Tofu Yu, Spicy Chinese Salad vs Seafood Cocktail Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tofu Yu, Spi... Food 1 Food 1 • CUPID RECORDING COMPANY, INC. Tofu Yu, Spicy Chinese Salad	80.0	49	9.3	0.7	0.4	0.7	1.8
Seafood Cock... Food 2 Food 2 • FRANKLY FRESH Seafood Cocktail Salad	25.7	70	13.0	5.0	—	—	5.0

Lakeview Farms Italian Seafood Salad, 12 Oz vs Seaweed Salad, Seaweed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lakeview Far... Food 1 Food 1 • LAKEVIEW FARMS, LLC Lakeview Farms Italian Seafood Salad, 12 Oz	31.2	180	16.0	7.0	—	12.0	4.0
Seaweed Sala... Food 2 Food 2 • AZUMA FOODS INTERNATIONAL, INC. Seaweed Salad, Seaweed	6.0	62	5.4	5.4	—	5.4	—

Summer Chicken Salad White Meat Chicken Dressed With Tzatziki Dressing, Celery, Red Bell Peppers And Feta Cheese With Red Grapes, Celery Sticks And Mini Naan Breads Snack Pack, Summer Chicken Salad vs Antipasto Salad With Pepperoni

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Summer Chick... Food 1 Food 1 • 7-ELEVEN, INC. Summer Chicken Salad White Meat Chicken Dressed With Tzatziki Dressing, Celery, Red Bell Peppers And Feta Cheese With Red Grapes, Celery Sticks And Mini Naan Breads Snack Pack, Summer Chicken Salad	69.2	119	16.4	7.0	2.0	4.1	4.5
Antipasto Sa... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Antipasto Salad With Pepperoni	34.8	190	10.9	2.2	1.1	14.1	5.4

Cheese Tortellini Pasta Salad, Cheese Tortellini vs Chicken Salad, Classic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Torte... Food 1 Food 1 • HANS KISSLE CO., INC. Cheese Tortellini Pasta Salad, Cheese Tortellini	64.3	227	24.8	2.8	1.4	9.9	5.7
Chicken Sala... Food 2 Food 2 • WILLOW TREE POULTRY FARM, INC. Chicken Salad, Classic	3.8	287	1.7	0.9	—	24.4	13.0

Organic Broccoli Slaw vs Pitted & Seasoned Hot Pepper, Mushroom & Olive Salad, Pitted & Seasoned Hot Pepper, Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Broc... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Organic Broccoli Slaw	7.9	41	7.1	2.4	2.4	—	2.4
Pitted & Sea... Food 2 Food 2 • OLIVE BRANCH FOODS, LLC Pitted & Seasoned Hot Pepper, Mushroom & Olive Salad, Pitted & Seasoned Hot Pepper, Mushroom	6.0	81	5.1	2.0	2.0	7.1	2.0

Caesar Pasta Salad vs Seafood Imitation Crab, Celery & Onions In A Creamy Mayonnaise Dressing Salad, Seafood

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caesar Pasta... Food 1 Food 1 • DREAM LAND,INC Caesar Pasta Salad	71.3	211	16.7	0.9	0.9	0.7	4.0
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

Deli Salads Comparisons For Diabetics