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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Liquid Egg Product vs Cage Free Hard Boiled Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Liquid Egg P... Food 1 Food 1 • HY-VEE, INC. Liquid Egg Product	2.0	54	2.2	—	—	—	10.9
Cage Free Ha... Food 2 Food 2 • 7-ELEVEN, INC. Cage Free Hard Boiled Eggs	1.9	136	1.1	—	—	9.1	12.5

Peeled Hard Boiled Eggs vs Fresh Hard Cooked Red Beet Eggs

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
Fresh Hard C... Food 2 Food 2 • R. W. SAUDER, INC. Fresh Hard Cooked Red Beet Eggs	9.7	175	15.0	7.5	2.5	8.8	10.0

Green Valley Farms, 5 Dozen Eggs vs Cage Free Hard Cooked Medium Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Valley... Food 1 Food 1 • DUTT & WAGNER OF VIRGINIA Green Valley Farms, 5 Dozen Eggs	1.9	140	2.0	—	—	9.0	12.0
Cage Free Ha... Food 2 Food 2 • GIANT EAGLE, INC. Cage Free Hard Cooked Medium Eggs	1.9	136	2.3	—	—	10.2	13.6

Peeled Hard Boiled Eggs vs "Fried Rice" Protein Pack

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
"Fried Rice"... Food 2 Food 2 • PECKISH, LLC. "Fried Rice" Protein Pack	11.5	168	6.3	—	—	10.5	12.6

Grade A Free Range Large Brown Eggs vs Egg Mates

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
Egg Mates Food 2 Food 2 • HANNAFORD BROS. CO. Egg Mates	2.0	54	2.2	—	—	—	10.9

Sea Salt & Pepper Pasteurized Dried Egg, Sea Salt & Pepper vs 100% Liquid Whole Egg

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
100% Liquid ... Food 2 Food 2 • THE KROGER CO. 100% Liquid Whole Egg	1.9	140	2.0	—	—	10.0	12.0

Pasteurized Liquid Egg Product vs Egg Substitute

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
Egg Substitute Food 2 Food 2 • ATLANTIC NATURAL FOODS LLC Egg Substitute	3.7	357	57.1	—	28.6	7.1	28.6

Roundy's, Egg Substitute vs Sausage & Three Cheese Egg, Pork Sausage, Cheddar, Mozzarella & Gouda Cheese Egg Bites, Sausage & Three Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Eg... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Egg Substitute	2.0	54	2.2	—	—	—	10.9
Sausage & Th... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Sausage & Three Cheese Egg, Pork Sausage, Cheddar, Mozzarella & Gouda Cheese Egg Bites, Sausage & Three Cheese	13.2	239	6.2	3.5	—	17.7	15.0

Nature's Design, Whole Peeled Eggs vs Organic 100% Liquid Egg Whites

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature's Des... Food 1 Food 1 • ISE FARMS, INC. Nature's Design, Whole Peeled Eggs	1.9	159	2.3	—	—	9.1	13.6
Organic 100%... Food 2 Food 2 • NULAID FOODS, INC. Organic 100% Liquid Egg Whites	2.0	56	2.2	—	—	—	11.1

Cage Free Hard Cooked Eggs vs Spinach & Egg White Egg Bites, Spinach & Egg White

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
Spinach & Eg... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Spinach & Egg White Egg Bites, Spinach & Egg White	11.6	126	5.0	0.8	—	6.7	12.6

Breakfast Sausage & Cheddar Egg Bites, Breakfast Sausage & Cheddar vs 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
Hard Boiled ... Food 2 Food 2 • SNAP KITCHEN INVESTMENTS, LLC Hard Boiled Eggs	1.9	155	1.0	1.0	—	10.7	12.6

Whole Foods Market, Deviled Egg With Spring Herbs vs Kroger, Break Free, Real Egg Product

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
Kroger, Brea... Food 2 Food 2 • THE KROGER CO. Kroger, Break Free, Real Egg Product	2.0	54	2.2	—	—	—	10.9

Home Style Pickled Eggs vs Cage Free Peeled Hard Cooked Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Home Style P... Food 1 Food 1 • THE SPA BASIN Home Style Pickled Eggs	15.6	129	11.4	11.4	—	6.4	7.1
Cage Free Pe... Food 2 Food 2 • MILTON G. WALDBAUM COMPANY Cage Free Peeled Hard Cooked Eggs	1.9	136	1.1	—	—	9.1	12.5

Tomato & Spinach Egg Whites Baked With Tomatoes, Spinach, Mozzarella & Cottage Cheeses Bites, Tomato & Spinach Egg White Bites vs No Break 100% Liquid Egg Whites

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato & Spi... Food 1 Food 1 • 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
No Break 100... Food 2 Food 2 • MEIJER, INC. No Break 100% Liquid Egg Whites	2.0	54	2.2	—	—	—	10.9

Free Range Hard Boiled Eggs vs Plant Based Egg Replacer

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
Plant Based ... Food 2 Food 2 • THE KROGER CO. Plant Based Egg Replacer	3.7	357	57.1	—	28.6	7.1	28.6

Egg Mates vs Original Liquid Egg Substitute, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Mates Food 1 Food 1 • HANNAFORD BROS. CO. Egg Mates	2.0	54	2.2	—	—	—	10.9
Original Liq... Food 2 Food 2 • DEFENSE COMMISSARY AGENCY Original Liquid Egg Substitute, Original	2.0	54	2.2	—	—	—	10.9

Cage Free Peeled Hard Cooked Eggs vs Keto Bite Egg White Spinach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cage Free Pe... Food 1 Food 1 • MILTON G. WALDBAUM COMPANY Cage Free Peeled Hard Cooked Eggs	1.9	136	1.1	—	—	9.1	12.5
Keto Bite Eg... Food 2 Food 2 • CYBER RIGHT COMPUTING Keto Bite Egg White Spinach	3.7	228	5.3	1.8	1.8	14.0	17.5

2 Hard Cooked Red Beet Eggs Perfect Peeled vs Sausage & Three Cheese Egg, Pork Sausage, Cheddar, Mozzarella & Gouda Cheese Egg Bites, Sausage & Three Cheese

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
Sausage & Th... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Sausage & Three Cheese Egg, Pork Sausage, Cheddar, Mozzarella & Gouda Cheese Egg Bites, Sausage & Three Cheese	13.2	239	6.2	3.5	—	17.7	15.0

Roundy's, Egg Substitute vs Quail Eggs Pickled Jalapeno', Quail Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Eg... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Egg Substitute	2.0	54	2.2	—	—	—	10.9
Quail Eggs P... Food 2 Food 2 • COOKING WITH BOB Quail Eggs Pickled Jalapeno', Quail Eggs	2.0	86	3.5	—	—	5.2	6.9

Cage Free Peeled Hard Cooked Eggs vs Real Egg Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cage Free Pe... Food 1 Food 1 • MILTON G. WALDBAUM COMPANY Cage Free Peeled Hard Cooked Eggs	1.9	136	1.1	—	—	9.1	12.5
Real Egg Pro... Food 2 Food 2 • NULAID FOODS, INC. Real Egg Product	2.0	50	1.7	1.7	—	—	10.0

Eggs & Egg Substitutes Comparisons For Diabetics