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

Buffalo Style Chicken, Jalapeno Pepper Jack Cheese & Bacon Club Sub, Buffalo Style vs Traditional Italian Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Styl... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Buffalo Style Chicken, Jalapeno Pepper Jack Cheese & Bacon Club Sub	269g	29.3	182	16.0	1.5	0.7	6.3	16.7
Traditional ... Food 2 Food 2 • WALGREENS CO. Traditional Italian Sandwich	270g	100.0	193	20.4	2.2	1.1	9.3	8.9

Ham & Cheddar Croissant vs Footlong Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Chedda... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Ham & Cheddar Croissant	141g	48.0	227	18.4	4.3	0.7	11.4	12.1
Footlong Sub Food 2 Food 2 • ADVANCEPIERRE FOODS INC. Footlong Sub	151g	73.3	212	25.2	5.3	—	6.0	13.3

Honey Turkey & Honey Ham Sliders vs Sandwich, Pesto Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Turkey... Food 1 Food 1 • LIBERTY TECHNOLOGIES, INC. OF MI Honey Turkey & Honey Ham Sliders	71g	30.8	225	23.9	5.6	1.4	8.5	12.7
Sandwich, Pe... Food 2 Food 2 • WAWA INCORPORATED Sandwich, Pesto Chicken	150g	51.9	240	19.3	1.3	1.3	12.0	11.3

Egg Salad Sandwich With Cage Free Eggs vs Oven Roasted Chicken Breast And Swiss Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad Sa... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Egg Salad Sandwich With Cage Free Eggs	198g	61.6	232	19.2	2.5	3.0	13.1	9.6
Oven Roasted... Food 2 Food 2 • DELHAIZE AMERICA, INC. Oven Roasted Chicken Breast And Swiss Cheese	263g	29.0	209	16.0	2.3	0.8	9.9	14.8

Ham, Egg, Cheese Croissant, Ham, Egg, Cheese vs Chicken Bacon Cheddar Club

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham, Egg, Ch... Food 1 Food 1 • SUN COMPANY, INC. (R&M) Ham, Egg, Cheese Croissant, Ham, Egg, Cheese	127g	68.0	361	29.8	2.4	0.8	11.0	32.1
Chicken Baco... Food 2 Food 2 • ADVANCEPIERRE FOODS INC. Chicken Bacon Cheddar Club	248g	100.0	226	23.8	4.0	0.8	8.9	13.3

Egg Salad On Multigrain vs Ham And Swiss Cheese Organic Bread Sandwich, Ham And Swiss Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad On... Food 1 Food 1 • WEST LIBERTY FOODS LLC Egg Salad On Multigrain	142g	61.7	246	23.2	3.5	0.7	13.4	8.5
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

Ham And Swiss Cheese Wedge vs Lunds & Byerlys, Grilled Chicken Salad Croissant

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Swis... Food 1 Food 1 • UDI, THE SANDWICHMAN, INC. Ham And Swiss Cheese Wedge	159g	67.9	182	23.9	3.8	1.9	6.3	10.1
Lunds & Byer... Food 2 Food 2 • BYERLY FOODS INTERNATIONAL Lunds & Byerlys, Grilled Chicken Salad Croissant	184g	51.6	245	15.8	2.7	1.1	16.3	9.8

Signature Ciabatta Sub Rolls, Pepper & Onion vs Italian Hoagie

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
Italian Hoagie Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Italian Hoagie	208g	68.7	240	17.8	1.9	0.5	12.5	13.0

Lunds & Byerlys, Grilled Chicken Salad Croissant vs All American Tavern Ham, Oven Roasted Turkey Breast, Cheddar Cheese, Four Cheese Bread Full Sub, All American

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lunds & Byer... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Lunds & Byerlys, Grilled Chicken Salad Croissant	184g	51.6	245	15.8	2.7	1.1	16.3	9.8
All American... Food 2 Food 2 • WAL-MART STORES, INC. All American Tavern Ham, Oven Roasted Turkey Breast, Cheddar Cheese, Four Cheese Bread Full Sub	397g	100.0	184	16.6	0.8	1.3	6.3	16.1

Meijer, Chicken Salad On White Bread vs Homestyle Turkey With American Cheese Slider Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meijer, Chic... Food 1 Food 1 • MEIJER, INC. Meijer, Chicken Salad On White Bread	193g	100.0	223	31.6	4.7	1.0	6.7	8.3
Homestyle Tu... Food 2 Food 2 • 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

Egg Salad Grab And Go Sandwich, Deli vs Artisan Style Albacore Tuna Salad, Dark Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad Gr... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Egg Salad Grab And Go Sandwich, Deli	142g	41.8	303	16.2	3.5	0.7	22.5	8.5
Artisan Styl... Food 2 Food 2 • E. A. SWEEN COMPANY Artisan Style Albacore Tuna Salad, Dark Wheat Bread	221g	100.0	262	29.0	5.4	2.3	12.2	10.4

Italian Baguette vs Turkey Club Ciabatta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Bagu... Food 1 Food 1 • JOSAM ACQUISITIONS LLC Italian Baguette	255g	100.0	282	31.0	1.6	1.6	11.4	14.1
Turkey Club ... Food 2 Food 2 • TRIPLE 'B' CORPORATION Turkey Club Ciabatta	213g	100.0	230	26.3	0.9	0.9	7.0	14.6

Turkey vs Egg Salad Grab And Go Sandwich, Deli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Food 1 Food 1 • KITCHEN FRESH FOODS INC. Turkey	124g	56.2	194	25.0	2.4	1.6	4.8	12.1
Egg Salad Gr... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Egg Salad Grab And Go Sandwich, Deli	142g	41.8	303	16.2	3.5	0.7	22.5	8.5

Honey Bee Turkey & Ham Honey Smoked Turkey Breast, Smoked Honey Maple Ham, Tomato, Swiss Cheese, Greenleaf Lettuce On A Roll With A Honey Mustard Mayo Packet Sandwich, Honey Bee Turkey & Ham vs Ham & Swiss Pretzel Sub, Ham & Swiss

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Bee Tu... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Honey Bee Turkey & Ham Honey Smoked Turkey Breast, Smoked Honey Maple Ham, Tomato, Swiss Cheese, Greenleaf Lettuce On A Roll With A Honey Mustard Mayo Packet Sandwich	255g	92.4	208	20.0	3.9	1.2	9.4	11.4
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

Italian Hoagie vs Charcuterie Artisan Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Hoagie Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Italian Hoagie	208g	68.7	240	17.8	1.9	0.5	12.5	13.0
Charcuterie ... Food 2 Food 2 • WAWA INCORPORATED Charcuterie Artisan Sandwich	136g	70.6	294	27.9	2.9	0.7	14.7	12.5

Chicken Salad Finger Sandwiches, Chicken Salad vs Cheeseburger

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • FRESH IDEATION FOOD GROUP LLC Chicken Salad Finger Sandwiches	184g	66.2	234	20.7	4.9	1.6	11.4	19.6
Cheeseburger Food 2 Food 2 • HANNAFORD BROS. CO. Cheeseburger	175g	52.4	326	16.0	4.6	—	22.3	15.4

Turkey, Ham & Cheddar Combo Sandwich, Turkey, Ham & Cheddar vs Italian Premium Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey, Ham ... Food 1 Food 1 • FRESH GRILL, LLC Turkey, Ham & Cheddar Combo Sandwich, Turkey, Ham & Cheddar	217g	32.9	203	18.0	2.3	0.9	8.8	12.0
Italian Prem... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Italian Premium Sandwich	215g	72.6	251	18.6	1.9	0.9	13.0	13.5

Roast Beef & Cheddar Sandwich, Roast Beef & Cheddar vs Peanut Butter & Grape Jelly Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roast Beef &... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Roast Beef & Cheddar Sandwich	113g	39.7	221	19.5	0.9	0.9	9.7	20.4
Peanut Butte... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Peanut Butter & Grape Jelly Sandwich	105g	53.8	286	30.5	7.6	3.8	14.3	9.5

Bh Large American Hoagie Sandwiches vs Ham And Cheese On Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bh Large Ame... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Bh Large American Hoagie Sandwiches	215g	69.6	177	17.7	1.9	0.9	5.1	13.5
Ham And Chee... Food 2 Food 2 • HOME FRESH FOODS, INC. Ham And Cheese On Wheat Bread	150g	73.3	227	26.7	—	1.3	6.0	14.0

Ham And Swiss Cheese Organic Bread Sandwich, Ham And Swiss Cheese vs Italian Style Sandwich, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Swis... Food 1 Food 1 • MOZIAN & ASSOCIATES, INC. Ham And Swiss Cheese Organic Bread Sandwich	227g	38.7	150	10.1	3.1	1.3	4.9	13.7
Italian Styl... Food 2 Food 2 • GILBERT FOODS LLC. Italian Style Sandwich	272g	100.0	202	22.1	1.1	0.7	7.0	13.6

Rocket Fuel Food Comparisons