What are Eggs & Egg Substitutes food comparisons?

Eggs & Egg Substitutes 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

Scrambled Eggs vs Hickman's Family Farms, Fresh Hard Boiled Peeled Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scrambled Eggs Food 1 Food 1 • EGGLAND'S BEST, INC. Scrambled Eggs	3.9	113	1.6	0.8	—	6.5	11.3
Hickman's Fa... Food 2 Food 2 • HICKMAN'S EGG RANCH, INC. Hickman's Family Farms, Fresh Hard Boiled Peeled Eggs	1.9	159	2.3	—	—	9.1	11.4

"Everything Snackable Eggs & Crispy Dip, "Everything vs Cage Real Egg Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
"Everything ... Food 1 Food 1 • PECKISH, LLC. "Everything Snackable Eggs & Crispy Dip, "Everything	7.6	198	5.5	1.1	1.1	13.2	14.3
Cage Real Eg... Food 2 Food 2 • THE KROGER CO. Cage Real Egg Product	2.0	54	2.2	—	—	—	10.9

Real Egg Product vs Cagefree Hard Cooked Peeled Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Real Egg Pro... Food 1 Food 1 • NULAID FOODS, INC. Real Egg Product	2.0	50	1.7	1.7	—	—	10.0
Cagefree Har... Food 2 Food 2 • CMC FOOD, INC. Cagefree Hard Cooked Peeled Eggs	1.9	136	2.3	—	—	9.1	13.6

Grade A Free Range Large Brown Eggs vs Jalapeno Eggs, Jalapeno

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grade A Free... Food 1 Food 1 • CADIA Grade A Free Range Large Brown Eggs	1.9	140	2.0	—	—	10.0	12.0
Jalapeno Egg... Food 2 Food 2 • TROYER DIST. CO. Jalapeno Eggs, Jalapeno	7.7	157	5.7	4.3	—	8.6	11.4

Vegan Egg vs Egg Substitute

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegan Egg Food 1 Food 1 • EARTH ISLAND Vegan Egg	1.9	400	50.0	—	40.0	15.0	20.0
Egg Substitute Food 2 Food 2 • ATLANTIC NATURAL FOODS LLC Egg Substitute	3.7	357	57.1	—	28.6	7.1	28.6

Milk Chocolate With Soft Fondant Center Creme Egg, Milk Chocolate vs Original Real Egg Product, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milk Chocola... Food 1 Food 1 • THE HERSHEY COMPANY Milk Chocolate With Soft Fondant Center Creme Egg, Milk Chocolate	48.6	441	73.5	64.7	—	14.7	2.9
Original Rea... Food 2 Food 2 • CONAGRA BRANDS, INC. Original Real Egg Product, Original	2.0	54	2.2	—	—	—	10.9

Quail Eggs Pickled Jalapeno', Quail Eggs vs Cheese & Uncured Bacon Egg Bites, Cheese & Uncured Bacon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quail Eggs P... Food 1 Food 1 • COOKING WITH BOB Quail Eggs Pickled Jalapeno', Quail Eggs	2.0	86	3.5	—	—	5.2	6.9
Cheese & Unc... Food 2 Food 2 • VALLEY FINE FOODS COMPANY Cheese & Uncured Bacon Egg Bites, Cheese & Uncured Bacon	3.3	238	1.5	0.8	0.2	18.5	15.4

Spinach & Egg White Egg Bites, Spinach & Egg White vs Original Real Egg Product, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach & Eg... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Spinach & Egg White Egg Bites, Spinach & Egg White	11.6	126	5.0	0.8	—	6.7	12.6
Original Rea... Food 2 Food 2 • CONAGRA BRANDS, INC. Original Real Egg Product, Original	0.0	45	0.9	—	0.9	—	9.8

Preserved Duck Egg vs Cheese & Uncured Bacon Egg Bites, Cheese & Uncured Bacon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Preserved Du... Food 1 Food 1 Preserved Duck Egg	1.9	133	1.7	—	—	10.0	11.7
Cheese & Unc... Food 2 Food 2 • VALLEY FINE FOODS COMPANY Cheese & Uncured Bacon Egg Bites, Cheese & Uncured Bacon	3.3	238	1.5	0.8	0.2	18.5	15.4

Plant Based Egg vs Wilcox, Family Farms, Hard Cooked Peeled Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plant Based Egg Food 1 Food 1 • SPERO FOODS Plant Based Egg	1.9	170	3.8	—	1.9	13.2	11.3
Wilcox, Fami... Food 2 Food 2 • WILCOX FARMS INC. Wilcox, Family Farms, Hard Cooked Peeled Eggs	1.9	154	2.0	2.0	—	10.0	12.0

Chopped Plant Egg Chili Crisp vs Two Hard Boiled Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chopped Plan... Food 1 Food 1 • JUST, INC. Chopped Plant Egg Chili Crisp	11.6	150	6.2	1.8	0.9	10.6	8.0
Two Hard Boi... Food 2 Food 2 • JONTO Two Hard Boiled Eggs	1.9	160	1.0	1.0	—	11.0	13.0

Peeled Hard Boiled Eggs vs Milk Chocolate With Soft Fondant Center Creme Egg, Milk Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peeled Hard ... Food 1 Food 1 • MILTON G. WALDBAUM COMPANY Peeled Hard Boiled Eggs	1.9	156	1.1	1.1	—	11.1	12.2
Milk Chocola... Food 2 Food 2 • THE HERSHEY COMPANY Milk Chocolate With Soft Fondant Center Creme Egg, Milk Chocolate	48.6	441	73.5	64.7	—	14.7	2.9

Organic Hard Cooked Eggs vs Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hard... Food 1 Food 1 • LUBERSKI, INC. Organic Hard Cooked Eggs	2.0	136	2.3	—	—	9.1	—
Eggs Food 2 Food 2 • MR. BEVERAGES OLD TIME COCKTAIL MIXES Eggs	1.9	158	2.6	—	—	10.5	13.2

Breakfast Sausage & Cheddar Egg Bites, Breakfast Sausage & Cheddar vs Uncured Bacon & Swiss Egg Bites, Uncured Bacon & Swiss

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Sa... Food 1 Food 1 • DUTCH FARMS INC. Breakfast Sausage & Cheddar Egg Bites, Breakfast Sausage & Cheddar	1.9	214	1.4	—	—	15.7	14.3
Uncured Baco... Food 2 Food 2 • 3 LITTLE PIGS LLC Uncured Bacon & Swiss Egg Bites, Uncured Bacon & Swiss	1.9	267	1.7	—	—	20.0	20.0

Plant Based Egg vs Hard Cooked Egg Olives & Feta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plant Based Egg Food 1 Food 1 • JUST, INC. Plant Based Egg	1.9	152	2.2	—	—	10.9	10.9
Hard Cooked ... Food 2 Food 2 • EGGLAND'S BEST, INC. Hard Cooked Egg Olives & Feta	9.6	192	5.1	—	—	15.2	10.1

Hard Boiled Eggs, Salt & Pepper vs Hard Boiled Egg With Roasted Peanuts & Colby Jack Cheese.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hard Boiled ... Food 1 Food 1 • WEIS MARKETS, INC. Hard Boiled Eggs, Salt & Pepper	1.9	136	2.3	—	—	9.1	13.6
Hard Boiled ... Food 2 Food 2 • MILTON G. WALDBAUM COMPANY Hard Boiled Egg With Roasted Peanuts & Colby Jack Cheese.	3.7	330	4.7	0.9	2.8	27.4	19.8

Pickled Beet Eggs vs "Ranch" Snackable Eggs & Crunchy Dip, "Ranch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pickled Beet... Food 1 Food 1 • TROYER DIST. CO. Pickled Beet Eggs	7.7	157	5.7	5.7	—	8.6	11.4
"Ranch" Snac... Food 2 Food 2 • PECKISH, LLC. "Ranch" Snackable Eggs & Crunchy Dip, "Ranch	3.8	209	3.3	—	1.1	15.4	15.4

Great Egg Spectations Real Egg Product vs Pasteurized Liquid Egg Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Great Egg Sp... Food 1 Food 1 • BIG Y FOODS, INC. Great Egg Spectations Real Egg Product	2.0	54	2.2	—	—	—	10.9
Pasteurized ... Food 2 Food 2 • FIT & ACTIVE. Pasteurized Liquid Egg Product	2.0	54	2.2	—	—	—	10.9

Plant Based Egg vs Eggnog Clusters

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plant Based Egg Food 1 Food 1 • GLO'S GUMBO, LLC Plant Based Egg	3.9	75	4.5	—	1.5	5.2	4.5
Eggnog Clusters Food 2 Food 2 • PRETZEL PERFECTION Eggnog Clusters	30.2	536	57.1	39.3	—	30.4	5.4

Pasteurized Liquid Egg Product vs Plant Based Egg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasteurized ... Food 1 Food 1 • FIT & ACTIVE. Pasteurized Liquid Egg Product	2.0	54	2.2	—	—	—	10.9
Plant Based Egg Food 2 Food 2 • SPERO FOODS Plant Based Egg	1.9	170	3.8	—	1.9	13.2	11.3

Eggs & Egg Substitutes Comparisons For Diabetics