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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Sea Salt & Pepper Pasteurized Dried Egg, Sea Salt & Pepper 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
Sea Salt & P... Food 1 Food 1 • NUTRIOM, LLC Sea Salt & Pepper Pasteurized Dried Egg, Sea Salt & Pepper	1.7	593	3.7	3.7	—	44.4	44.4
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

100% Liquid Whole Egg vs Pickled Eggs, Pickled

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Liquid ... Food 1 Food 1 • THE KROGER CO. 100% Liquid Whole Egg	1.9	140	2.0	—	—	10.0	12.0
Pickled Eggs... Food 2 Food 2 • TROYER DIST. CO. Pickled Eggs, Pickled	5.8	139	3.8	3.8	—	7.6	10.1

Premium Quality Egg Replacer vs Great Egg Spectations Real Egg Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Qual... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Premium Quality Egg Replacer	1.8	429	28.6	14.3	14.3	14.3	42.9
Great Egg Sp... Food 2 Food 2 • BIG Y FOODS, INC. Great Egg Spectations Real Egg Product	2.0	54	2.2	—	—	—	10.9

Willy's, Hard Cooked Eggs vs 100% Liquid Egg Whites

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Willy's, Har... Food 1 Food 1 • WILLAMETTE EGG FARMS LLC Willy's, Hard Cooked Eggs	1.9	156	2.2	2.2	—	10.0	11.1
100% Liquid ... Food 2 Food 2 • CONAGRA BRANDS, INC. 100% Liquid Egg Whites	0.0	45	0.9	—	0.9	—	9.8

Whole Foods Market, Deviled Egg With Spring Herbs vs Scrambled Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Foods ... Food 1 Food 1 • HARRY'S FARMERS MARKET, LTD. Whole Foods Market, Deviled Egg With Spring Herbs	1.9	276	1.7	—	—	24.1	10.3
Scrambled Eggs Food 2 Food 2 • EGGLAND'S BEST, INC. Scrambled Eggs	3.9	113	1.6	0.8	—	6.5	11.3

Cagefree Hard Cooked Peeled Eggs vs Cage Free Liquid Whole Egg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cagefree Har... Food 1 Food 1 • CMC FOOD, INC. Cagefree Hard Cooked Peeled Eggs	1.9	136	2.3	—	—	9.1	13.6
Cage Free Li... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Cage Free Liquid Whole Egg	1.9	149	2.1	—	—	9.6	12.8

Organic Cage Free Hard Boiled Eggs vs Omelet Rolls

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cage... Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Organic Cage Free Hard Boiled Eggs	1.9	159	2.3	—	—	9.1	13.6
Omelet Rolls Food 2 Food 2 • BOB EVANS FARMS INC Omelet Rolls	1.9	158	1.8	1.8	—	10.5	12.3

Scrambled Eggs vs Quail Eggs In Water

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
Quail Eggs I... Food 2 Food 2 • CTC FOOD INTERNATIONAL INC. Quail Eggs In Water	2.0	91	1.2	—	—	5.9	8.2

Preserved Duck Eggs vs Pickled Beet Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Preserved Du... Food 1 Food 1 • WEI-CHUAN U S A INC. Preserved Duck Eggs	3.3	168	3.1	—	—	11.8	12.4
Pickled Beet... Food 2 Food 2 • BRYANT PRESERVING CO., INC. Pickled Beet Eggs	17.2	143	28.6	25.7	2.9	8.6	14.3

Sea Salt & Pepper Pasteurized Dried Egg, Sea Salt & Pepper vs Scrambled Egg Patties

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sea Salt & P... Food 1 Food 1 • NUTRIOM, LLC Sea Salt & Pepper Pasteurized Dried Egg, Sea Salt & Pepper	1.7	593	3.7	3.7	—	44.4	44.4
Scrambled Eg... Food 2 Food 2 • EGGLAND'S BEST, INC. Scrambled Egg Patties	1.9	140	2.0	2.0	—	10.0	8.0

Breakfast Sausage & Cheddar Egg Bites, Breakfast Sausage & Cheddar vs Peeled Hard Boiled 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
Peeled Hard ... Food 2 Food 2 • MILTON G. WALDBAUM COMPANY Peeled Hard Boiled Eggs	1.9	156	1.1	1.1	—	11.1	12.2

Real Egg Product vs Whole 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
Whole Peeled... Food 2 Food 2 • ISE AMERICA, INC. Whole Peeled Eggs	1.9	159	2.3	—	—	9.1	13.6

Eggnog Clusters vs Cage Free Eggs2 Go

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Eggnog Clusters Food 1 Food 1 • PRETZEL PERFECTION Eggnog Clusters	30.2	536	57.1	39.3	—	30.4	5.4
Cage Free Eg... Food 2 Food 2 • HILLANDALE FARMS INC Cage Free Eggs2 Go	3.8	140	2.0	—	—	9.0	13.0

Free Range Hard Boiled Eggs vs Two Hard Boiled Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Free Range H... Food 1 Food 1 • THE KROGER CO. Free Range Hard Boiled Eggs	1.9	136	2.3	—	—	9.1	13.6
Two Hard Boi... Food 2 Food 2 • JONTO Two Hard Boiled Eggs	1.9	160	1.0	1.0	—	11.0	13.0

Cage Free Hard Boiled Eggs vs Boiled Salted Duck Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cage Free Ha... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Cage Free Hard Boiled Eggs	1.9	159	1.1	—	—	9.1	13.6
Boiled Salte... Food 2 Food 2 • WEI-CHUAN U S A INC. Boiled Salted Duck Eggs	2.1	212	2.0	—	—	16.4	14.2

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hard Boiled ... Food 1 Food 1 • TARGET STORES Hard Boiled Eggs	1.9	159	1.1	—	—	10.2	12.5
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

Grade A Cage Free Large White Eggs vs Cage Real Egg Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grade A Cage... Food 1 Food 1 • CADIA Grade A Cage Free Large White Eggs	1.9	140	2.0	—	—	10.0	12.0
Cage Real Eg... Food 2 Food 2 • THE KROGER CO. Cage Real Egg Product	2.0	54	2.2	—	—	—	10.9

Liquid Whole Eggs Product With Nisin vs Three Cheese Egg Bites, Three Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Liquid Whole... Food 1 Food 1 • CONAGRA BRANDS, INC. Liquid Whole Eggs Product With Nisin	1.9	143	0.9	—	—	9.8	12.5
Three Cheese... Food 2 Food 2 • KRAUSE GENTLE CORPORATION Three Cheese Egg Bites, Three Cheese	19.0	227	8.4	1.7	—	16.0	13.5

Egg Replacer vs Liquid Egg Product, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Replacer Food 1 Food 1 • NAMASTE FOODS LLC Egg Replacer	8.0	250	83.3	—	16.7	—	—
Liquid Egg P... Food 2 Food 2 • LUBERSKI, INC. Liquid Egg Product, Original	2.0	54	1.8	—	—	—	10.7

Two Hard Boiled Eggs vs Tomato & Spinach Egg Whites Baked With Tomatoes, Spinach, Mozzarella & Cottage Cheeses Bites, Tomato & Spinach Egg White Bites

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Two Hard Boi... Food 1 Food 1 • JONTO Two Hard Boiled Eggs	1.9	160	1.0	1.0	—	11.0	13.0
Tomato & Spi... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION Tomato & Spinach Egg Whites Baked With Tomatoes, Spinach, Mozzarella & Cottage Cheeses Bites, Tomato & Spinach Egg White Bites	29.0	159	13.3	3.5	—	6.2	11.5

Eggs & Egg Substitutes Comparisons For Diabetics