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.

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Original Mustard Flavor Gourmet Deviled Eggs, Original Mustard vs Extra Large Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Mus... Food 1 Food 1 • ST PARTNERS, LLC Original Mustard Flavor Gourmet Deviled Eggs, Original Mustard	1.9	282	3.5	—	—	24.7	10.6
Extra Large ... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Extra Large Eggs	1.9	143	1.8	—	—	8.9	12.5

Cage Free Hard Cooked Eggs vs Cage Real Egg Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cage Free Ha... Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Cage Free Hard Cooked Eggs	3.8	140	2.0	—	—	9.0	13.0
Cage Real Eg... Food 2 Food 2 • THE KROGER CO. Cage Real Egg Product	2.0	54	2.2	—	—	—	10.9

Pasteurized Liquid Whole Egg vs Sea Salt & Pepper Pasteurized Dried Egg, Sea Salt & Pepper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasteurized ... Food 1 Food 1 • HY-VEE, INC. Pasteurized Liquid Whole Egg	1.9	140	2.0	2.0	—	10.0	12.0
Sea Salt & P... Food 2 Food 2 • NUTRIOM, LLC Sea Salt & Pepper Pasteurized Dried Egg, Sea Salt & Pepper	1.7	593	3.7	3.7	—	44.4	44.4

Kroger, Break Free, Real Egg Product vs Mustard Eggs Pickle, Mustard Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Brea... Food 1 Food 1 • THE KROGER CO. Kroger, Break Free, Real Egg Product	2.0	54	2.2	—	—	—	10.9
Mustard Eggs... Food 2 Food 2 • TROYER DIST. CO. Mustard Eggs Pickle, Mustard Eggs	7.7	139	5.1	3.8	—	7.6	10.1

Egg Mates Made With Real Egg Whites vs Grade A Organic Large Brown Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Mates Ma... Food 1 Food 1 • MCILHENNY COMPANY Egg Mates Made With Real Egg Whites	2.0	54	2.2	—	—	—	10.9
Grade A Orga... Food 2 Food 2 • GREEN CHEMICAL PRODUCTS INC. Grade A Organic Large Brown Eggs	1.9	140	2.0	—	—	9.0	12.0

Hard Boiled Egg With Pistachios & Cheddar Cheese vs Free Range Hard Boiled Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hard Boiled ... Food 1 Food 1 • MILTON G. WALDBAUM COMPANY Hard Boiled Egg With Pistachios & Cheddar Cheese	11.2	330	8.5	0.9	2.8	26.4	17.9
Free Range H... Food 2 Food 2 • THE KROGER CO. Free Range Hard Boiled Eggs	1.9	136	2.3	—	—	9.1	13.6

Original Egg Whites With Vitamins & Minerals, Original vs Preserved Duck Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Egg... Food 1 Food 1 • CONAGRA BRANDS, INC. Original Egg Whites With Vitamins & Minerals, Original	2.0	54	2.2	—	—	—	10.9
Preserved Du... Food 2 Food 2 • WEI-CHUAN U S A INC. Preserved Duck Eggs	3.3	168	3.1	—	—	11.8	12.4

Organic Hard Cooked Eggs vs Cage Free Real Egg Product

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	—
Cage Free Re... Food 2 Food 2 • THE KROGER CO. Cage Free Real Egg Product	2.0	54	2.2	—	—	—	10.9

Uncured Bacon & Swiss Egg Bites, Uncured Bacon & Swiss vs Hard Boiled Eggs, Salt & Pepper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Uncured Baco... Food 1 Food 1 • 3 LITTLE PIGS LLC Uncured Bacon & Swiss Egg Bites, Uncured Bacon & Swiss	1.9	267	1.7	—	—	20.0	20.0
Hard Boiled ... Food 2 Food 2 • WEIS MARKETS, INC. Hard Boiled Eggs, Salt & Pepper	1.9	136	2.3	—	—	9.1	13.6

Real Egg Product vs Eggs, Ham, Bell Peppers & 3 Cheeses Oven Baked Egg Bites, Eggs, Ham, Bell Peppers & 3 Cheeses

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
Eggs, Ham, B... Food 2 Food 2 • HORMEL FOODS CORPORATION Eggs, Ham, Bell Peppers & 3 Cheeses Oven Baked Egg Bites, Eggs, Ham, Bell Peppers & 3 Cheeses	15.5	202	6.7	4.2	—	14.3	4.2

Hard Boiled Eggs, Salt & Pepper vs Hard Boiled Egg With Pistachios & Cheddar 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 Pistachios & Cheddar Cheese	11.2	330	8.5	0.9	2.8	26.4	17.9

Just Egg Plant Based Egg, 16 Oz vs Great Egg Spectations Real Egg Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Just Egg Pla... Food 1 Food 1 • JUST, INC. Just Egg Plant Based Egg, 16 Oz	1.9	152	2.2	—	—	10.9	10.9
Great Egg Sp... Food 2 Food 2 • BIG Y FOODS, INC. Great Egg Spectations Real Egg Product	2.0	54	2.2	—	—	—	10.9

2 Hard Cooked Red Beet Eggs Perfect Peeled vs Roundy's, Egg Substitute

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2 Hard Cooke... Food 1 Food 1 • R. W. SAUDER, INC. 2 Hard Cooked Red Beet Eggs Perfect Peeled	7.7	159	9.1	9.1	—	8.0	13.6
Roundy's, Eg... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Egg Substitute	2.0	54	2.2	—	—	—	10.9

Organic Free Range Hard Cooked Eggs vs Egg Beaters, Real Egg Product, Garden Vegetable, Egg Beaters, Real Egg Product, Garden Vegetable

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Free... Food 1 Food 1 • GIANT EAGLE, INC. Organic Free Range Hard Cooked Eggs	1.9	136	2.3	—	—	10.2	13.6
Egg Beaters,... Food 2 Food 2 • CONAGRA BRANDS, INC. Egg Beaters, Real Egg Product, Garden Vegetable, Egg Beaters, Real Egg Product, Garden Vegetable	0.0	43	2.2	—	2.2	—	8.7

Cage Free Plus Grade A Large White Eggs vs Wilcox, Organic Hard Cooked Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cage Free Pl... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Cage Free Plus Grade A Large White Eggs	35.5	140	36.0	—	—	10.0	—
Wilcox, Orga... Food 2 Food 2 • WILCOX FARMS INC. Wilcox, Organic Hard Cooked Eggs	1.9	154	2.0	2.0	—	10.0	12.0

Eggs2 Go vs 100% Liquid Egg Whites

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Eggs2 Go Food 1 Food 1 • HILLANDALE FARMS INC Eggs2 Go	3.8	140	2.0	—	—	9.0	13.0
100% Liquid ... Food 2 Food 2 • CONAGRA BRANDS, INC. 100% Liquid Egg Whites	0.0	45	0.9	—	0.9	—	9.8

Pickled Jalapeno Eggs vs Chaokoh, Quail Egg In Brine

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pickled Jala... Food 1 Food 1 • BRYANT PRESERVING CO., INC. Pickled Jalapeno Eggs	0.0	143	2.9	—	2.9	8.6	14.3
Chaokoh, Qua... Food 2 Food 2 • THEPPADUNG PORN COCONUT CO Chaokoh, Quail Egg In Brine	0.0	173	1.9	—	1.9	11.5	13.5

Cage Free 100% Liquid Egg Whites vs Egg Replacer

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cage Free 10... Food 1 Food 1 • NULAID FOODS, INC. Cage Free 100% Liquid Egg Whites	2.0	50	1.7	—	—	—	10.0
Egg Replacer Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Egg Replacer	12.0	350	70.0	—	10.0	—	—

Breakfast Sausage & Cheddar Egg Bites, Breakfast Sausage & Cheddar vs Omega 3 Grade A Cage Free Large Brown Eggs

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
Omega 3 Grad... Food 2 Food 2 • CADIA Omega 3 Grade A Cage Free Large Brown Eggs	1.9	140	2.0	—	—	10.0	12.0

Pasteurized Liquid Egg Product vs Pickled Beet Eggs

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
Pickled Beet... Food 2 Food 2 • BEST EGGS, LLC Pickled Beet Eggs	17.3	147	29.4	26.5	2.9	8.8	12.5

Eggs & Egg Substitutes Comparisons For Diabetics