What are Rocket Fuel food comparisons?

Rocket Fuel 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

Chuckwagon Deluxe Bun, Ham, Summer Sausage & Amercian Cheese With Mayonnaise Packet Sandwich, Chuckwagon vs Italian Baguette

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chuckwagon D... Food 1 Food 1 • BIX PRODUCE COMPANY LLC Chuckwagon Deluxe Bun, Ham, Summer Sausage & Amercian Cheese With Mayonnaise Packet Sandwich	170g	40.1	288	21.8	4.1	0.6	16.5	13.5
Italian Bagu... Food 2 Food 2 • JOSAM ACQUISITIONS LLC Italian Baguette	255g	100.0	282	31.0	1.6	1.6	11.4	14.1

Chicken Salad Croissant Sandwich, Chicken Salad Croissant vs Italian On Garlic Bread, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Chicken Salad Croissant Sandwich	177g	47.6	243	14.7	1.7	0.6	15.3	11.3
Italian On G... Food 2 Food 2 • HEARTHSIDE USA, LLC Italian On Garlic Bread, Garlic	283g	100.0	276	24.0	2.5	1.1	13.1	14.1

Signature Ciabatta Sub Rolls, Pepper & Onion vs Bacon Cheeseburger, Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Signature Ci... Food 1 Food 1 • WENNER BREAD PRODUCTS INC Signature Ciabatta Sub Rolls, Pepper & Onion	78g	62.8	218	43.6	1.3	2.6	1.3	7.7
Bacon Cheese... Food 2 Food 2 • BUDDY'S KITCHEN, INC. Bacon Cheeseburger	170g	71.0	359	22.9	2.9	0.6	21.2	17.1

Ferrero Nutella & Go! Hazelnut Spread + Breadsticks, 1.8 Oz, 4 Count vs Honey Ham & Swiss Mini Sub On White Bun, Honey Ham & Swiss

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ferrero Nute... Food 1 Food 1 • FERRERO U.S.A., INCORPORATED Ferrero Nutella & Go! Hazelnut Spread + Breadsticks, 1.8 Oz, 4 Count	52g	100.0	500	65.4	44.2	3.8	25.0	7.7
Honey Ham & ... Food 2 Food 2 • MEIJER, INC. Honey Ham & Swiss Mini Sub On White Bun	170g	52.0	224	28.2	4.1	1.2	6.5	14.7

Pastrami Reuben Onion Roll Sandwich, Pastrami Reuben Onion Roll vs Pork Sausage, Fried Egg Cheddar Cheese Grilled Sourdough French

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pastrami Reu... Food 1 Food 1 • FRESH & READY FOODS LLC Pastrami Reuben Onion Roll Sandwich	241g	95.4	174	21.2	4.6	0.8	4.2	10.8
Pork Sausage... Food 2 Food 2 • TRIPLE 'B' CORPORATION Pork Sausage, Fried Egg Cheddar Cheese Grilled Sourdough French	283g	98.6	314	19.4	1.8	1.1	18.7	11.0

Garden Cucumber Dill vs Hardwood Smoked Ham & Natural Colby Jack Cheese Deli Sliders, Hardwood Smoked, Colby Jack

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Cucum... Food 1 Food 1 • EASY FOODS INC. Garden Cucumber Dill	62g	50.7	274	43.6	1.6	1.6	8.1	6.5
Hardwood Smo... Food 2 Food 2 • NORTHERN TIER BAKERY LLC Hardwood Smoked Ham & Natural Colby Jack Cheese Deli Sliders, Hardwood Smoked, Colby Jack	128g	76.6	258	32.0	—	0.8	8.6	14.8

Ham & Provolone Baguette vs Classic Melba Toasts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Provol... Food 1 Food 1 • TRIPLE 'B' CORPORATION Ham & Provolone Baguette	241g	98.3	203	22.0	1.7	0.8	5.8	14.5
Classic Melb... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Classic Melba Toasts	17g	100.0	412	82.4	—	—	—	11.8

Ham & Swiss On Sweet Dark Bread vs Soft Pretzel Bread Bites

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • TRIPLE 'B' CORPORATION Ham & Swiss On Sweet Dark Bread	198g	74.8	217	21.7	5.6	2.0	7.6	15.7
Soft Pretzel... Food 2 Food 2 • MILLER BAKERY Soft Pretzel Bread Bites	50g	70.7	200	36.0	4.0	—	4.0	6.0

Everything Naan Dippers vs Turkey & Swiss Deli Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Everything N... Food 1 Food 1 Everything Naan Dippers	50g	85.4	320	50.0	4.0	6.0	9.0	8.0
Turkey & Swi... Food 2 Food 2 • WALGREENS CO. Turkey & Swiss Deli Sandwich	104g	40.6	200	24.8	1.0	4.8	6.7	11.5

Roast Beef Deli Snadwich vs Ham And Swiss Cheese Organic Bread Sandwich, Ham And Swiss Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roast Beef D... Food 1 Food 1 • WALGREENS CO. Roast Beef Deli Snadwich	104g	38.4	210	23.9	1.0	4.8	7.6	13.4
Ham And Swis... Food 2 Food 2 • MOZIAN & ASSOCIATES, INC. Ham And Swiss Cheese Organic Bread Sandwich	227g	38.7	150	10.1	3.1	1.3	4.9	13.7

Turkey Roasted Turkey Breast, White Cheddar Cheese, Tomatoes & Green Leaf Lettuce On A Hoagie Roll Sandwich, Turkey vs Turkey With White American Cheese Lettuce & Tomato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Roast... Food 1 Food 1 • AHOLD USA, INC. Turkey Roasted Turkey Breast, White Cheddar Cheese, Tomatoes & Green Leaf Lettuce On A Hoagie Roll Sandwich	208g	56.2	159	15.4	1.9	1.4	4.8	13.5
Turkey With ... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Turkey With White American Cheese Lettuce & Tomato	401g	100.0	172	16.7	1.8	0.7	5.7	13.5

Premium Deli Meats & Cheeses Southwest Turkey Sandwich vs Bacon, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Deli... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Premium Deli Meats & Cheeses Southwest Turkey Sandwich	107g	28.7	196	15.0	0.9	0.9	8.4	16.8
Bacon, Egg &... Food 2 Food 2 • HORMEL FOODS CORPORATION Bacon, Egg & Cheese	77g	26.2	325	19.5	3.9	1.3	19.5	18.2

Turkey Ovengold, White American Cheese, Lettuce & Tomato Sandwich, Turkey vs Tuscan Turkey Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Oveng... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Turkey Ovengold, White American Cheese, Lettuce & Tomato Sandwich	208g	65.5	173	16.8	1.0	0.5	5.3	13.9
Tuscan Turke... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Tuscan Turkey Sandwich	233g	63.0	189	15.5	1.3	1.3	6.0	18.0

Ham & Swiss Black Forest Ham And Swiss Cheese On Pumpernickel Bread Sandwich, Ham & Swiss vs Ham & Swiss With Spicy Mustard On A Pretzel Roll Sandwiches

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • WAL-MART STORES, INC. Ham & Swiss Black Forest Ham And Swiss Cheese On Pumpernickel Bread Sandwich	170g	46.5	200	25.3	1.8	1.2	4.7	14.1
Ham & Swiss ... Food 2 Food 2 • ADVANCEPIERRE FOODS INC. Ham & Swiss With Spicy Mustard On A Pretzel Roll Sandwiches	196g	83.0	204	22.5	4.1	0.5	6.1	13.3

Italian On Garlic Bread, Garlic vs Original Chicken Sandwich, Original Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian On G... Food 1 Food 1 • HEARTHSIDE USA, LLC Italian On Garlic Bread, Garlic	283g	100.0	276	24.0	2.5	1.1	13.1	14.1
Original Chi... Food 2 Food 2 • WAL-MART STORES, INC. Original Chicken Sandwich	192g	58.9	286	31.8	5.7	1.0	12.0	12.5

Smoked Turkey Sandwich With Sun Dried Tomato Pesto On Semolina Bread, Smoked Turkey vs Ham & Swiss Pretzel Sub, Ham & Swiss

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Turke... Food 1 Food 1 • TARGET STORES Smoked Turkey Sandwich With Sun Dried Tomato Pesto On Semolina Bread	201g	42.9	229	23.4	3.0	1.0	7.5	15.4
Ham & Swiss ... Food 2 Food 2 • FRESH GRILL, LLC Ham & Swiss Pretzel Sub	241g	54.4	141	11.6	2.5	—	5.8	10.4

Homestyle Turkey With American Cheese Slider Sandwich vs Chorizo Sausage, Fried Egg, Pepperjack Cheese, English Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Tu... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Homestyle Turkey With American Cheese Slider Sandwich	76g	30.7	211	22.4	6.6	1.3	6.6	15.8
Chorizo Saus... Food 2 Food 2 • TRIPLE 'B' CORPORATION Chorizo Sausage, Fried Egg, Pepperjack Cheese, English Muffin	170g	55.6	235	17.7	0.6	0.6	13.5	10.0

Sweet Slice Ham & Swiss Cheese Baguette, Sweet & Swiss Cheese vs Turkey & Swiss Sliders Honey Smoked Turkey Breast, Swiss Cheese & Greenleaf Lettuce On Brioche Buns, Turkey & Swiss

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Slice ... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Sweet Slice Ham & Swiss Cheese Baguette, Sweet & Swiss Cheese	354g	100.0	218	25.4	1.1	1.1	5.7	16.4
Turkey & Swi... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Turkey & Swiss Sliders Honey Smoked Turkey Breast, Swiss Cheese & Greenleaf Lettuce On Brioche Buns	128g	57.8	203	25.0	7.8	1.6	5.5	13.3

Turkey Swiss Sandwich, Turkey Swiss vs Classic Italian Gourmet Sub Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Swiss... Food 1 Food 1 • THE RANCH Turkey Swiss Sandwich	163g	69.5	202	23.9	4.3	1.8	5.5	14.1
Classic Ital... Food 2 Food 2 • EASTSIDE DELI SUPPLY INC. Classic Italian Gourmet Sub Sandwich	170g	48.0	188	15.3	0.6	0.6	7.7	13.5

Maple Honey Turkey vs Egg Salad With Fresh Dill Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Honey ... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Maple Honey Turkey	243g	71.1	181	16.5	2.1	1.2	4.9	17.3
Egg Salad Wi... Food 2 Food 2 • WALGREENS CO. Egg Salad With Fresh Dill Sandwich	298g	100.0	144	22.5	2.4	1.0	9.1	7.4

Rocket Fuel Food Comparisons