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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Cagefree Hard Cooked Peeled Eggs vs Whole Foods Market, Deviled Egg With Spring Herbs

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
Whole Foods ... Food 2 Food 2 • HARRY'S FARMERS MARKET, LTD. Whole Foods Market, Deviled Egg With Spring Herbs	1.9	276	1.7	—	—	24.1	10.3

Cagefree Hard Cooked Peeled Eggs vs Eggs2 Go

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
Eggs2 Go Food 2 Food 2 • HILLANDALE FARMS INC Eggs2 Go	3.8	140	2.0	—	—	9.0	13.0

"Fried Rice" Protein Pack vs Buddha, Quail Eggs In Brine

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
"Fried Rice"... Food 1 Food 1 • PECKISH, LLC. "Fried Rice" Protein Pack	11.5	168	6.3	—	—	10.5	12.6
Buddha, Quai... Food 2 Food 2 • SUNG LY INTERNATIONAL CORPORATION Buddha, Quail Eggs In Brine	1.9	169	1.9	—	—	9.6	11.5

Cage Free 100% Liquid Egg Whites vs Hard Boiled Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cage Free 10... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Cage Free 100% Liquid Egg Whites	2.0	54	2.2	—	—	—	10.9
Hard Boiled ... Food 2 Food 2 • BOB EVANS FARMS INC Hard Boiled Eggs	1.9	156	1.1	1.1	—	11.1	12.2

Grade A Free Range Large Brown Eggs vs Hard Boiled Eggs

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
Hard Boiled ... Food 2 Food 2 • BOB EVANS FARMS INC Hard Boiled Eggs	1.9	156	1.1	1.1	—	11.1	12.2

Grade A Cage Free Large White Eggs vs Hickman's Family Farms, Fresh Hard Boiled Peeled Eggs

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
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

Mustard Eggs Pickle, Mustard Eggs vs Scrambled Egg Patties

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mustard Eggs... Food 1 Food 1 • TROYER DIST. CO. Mustard Eggs Pickle, Mustard Eggs	7.7	139	5.1	3.8	—	7.6	10.1
Scrambled Eg... Food 2 Food 2 • EGGLAND'S BEST, INC. Scrambled Egg Patties	1.9	140	2.0	2.0	—	10.0	8.0

Egg Mates vs 100% Liquid Simply Egg Whites

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
100% Liquid ... Food 2 Food 2 • DEFENSE COMMISSARY AGENCY 100% Liquid Simply Egg Whites	2.0	54	2.2	—	—	—	10.9

Hard Boiled Eggs, Salt & Pepper vs 12 Large Brown Eggs

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
12 Large Bro... Food 2 Food 2 • SUPERVALU, INC. 12 Large Brown Eggs	1.9	140	2.0	—	—	9.0	12.0

Green Valley Farms, 5 Dozen Eggs vs Wilcox, Family Farms, Hard Cooked Peeled 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
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

Sous Vide Plant Egg Bites, Sous Vide Plant Egg vs Omega 3 Grade A Cage Free Large Brown Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sous Vide Pl... Food 1 Food 1 • CUISINE SOLUTIONS, INC. Sous Vide Plant Egg Bites, Sous Vide Plant Egg	25.3	168	11.8	1.7	0.8	10.1	7.6
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

Food Lion, Egg Mates, Egg Mates vs 12 Large Brown Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, E... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, Egg Mates, Egg Mates	2.0	54	2.2	—	—	—	10.9
12 Large Bro... Food 2 Food 2 • SUPERVALU, INC. 12 Large Brown Eggs	1.9	140	2.0	—	—	9.0	12.0

All Day Egg Vegan Scramble, All Day Egg vs Salted Cooked Duck Eggs, Salted

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Day Egg ... Food 1 Food 1 • HODO SOY BEANERY All Day Egg Vegan Scramble, All Day Egg	5.8	129	8.2	—	4.7	4.1	14.1
Salted Cooke... Food 2 Food 2 • HOCEAN INC. Salted Cooked Duck Eggs, Salted	1.9	160	1.6	—	—	12.8	12.8

Green Valley Farms, 5 Dozen Eggs vs Cheese & Impossible Egg Bites, Cheese

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
Cheese & Imp... Food 2 Food 2 • VALLEY FINE FOODS COMPANY Cheese & Impossible Egg Bites, Cheese	9.4	208	4.6	1.5	0.8	16.2	13.1

Grade A Organic Large Brown Eggs vs Spinach & Egg White Egg Bites, Spinach & Egg White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grade A Orga... Food 1 Food 1 • GREEN CHEMICAL PRODUCTS INC. Grade A Organic Large Brown Eggs	1.9	140	2.0	—	—	9.0	12.0
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

Cage Free 100% Liquid Egg Whites vs Pickled Beet Eggs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cage Free 10... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Cage Free 100% Liquid Egg Whites	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

Original Mustard Flavor Deviled Egg Kit, Original Mustard vs Plant Based Egg Replacer

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Mus... Food 1 Food 1 • ST PARTNERS, LLC Original Mustard Flavor Deviled Egg Kit, Original Mustard	1.9	250	3.6	—	—	21.4	10.7
Plant Based ... Food 2 Food 2 • THE KROGER CO. Plant Based Egg Replacer	3.7	357	57.1	—	28.6	7.1	28.6

Organic Cage Free Hard Boiled Eggs vs Gourmet Deviled Eggs

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
Gourmet Devi... Food 2 Food 2 • ST PARTNERS, LLC Gourmet Deviled Eggs	1.9	247	3.5	3.5	—	21.2	10.6

Cage Free Hard Cooked Medium Eggs vs 100% Liquid Egg Whites

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cage Free Ha... Food 1 Food 1 • GIANT EAGLE, INC. Cage Free Hard Cooked Medium Eggs	1.9	136	2.3	—	—	10.2	13.6
100% Liquid ... Food 2 Food 2 • SUPER STORE INDUSTRIES 100% Liquid Egg Whites	2.0	50	1.7	—	—	—	10.0

Hard Boiled Eggs vs 100% Liquid Egg Whites

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hard Boiled ... Food 1 Food 1 • SNAP KITCHEN INVESTMENTS, LLC Hard Boiled Eggs	1.9	155	1.0	1.0	—	10.7	12.6
100% Liquid ... Food 2 Food 2 • SUPER STORE INDUSTRIES 100% Liquid Egg Whites	2.0	50	1.7	—	—	—	10.0

Eggs & Egg Substitutes Comparisons For Diabetics