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.

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5 Cheese Mozzarella, Ricotta, Provolone, Parmesan & Romano Cheeses Stuffed In A Golden Crust With Dipping Sauce Rip N Dip, 5 Cheese vs London Broil Roast Beef With Steakhouse Onion Cheddar Pretzel Roll Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
5 Cheese Moz... Food 1 Food 1 • CARANDO INC. 5 Cheese Mozzarella, Ricotta, Provolone, Parmesan & Romano Cheeses Stuffed In A Golden Crust With Dipping Sauce Rip N Dip	241g	100.0	282	29.1	2.5	1.2	12.9	12.0
London Broil... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE London Broil Roast Beef With Steakhouse Onion Cheddar Pretzel Roll Sub	135g	53.8	215	22.2	3.0	1.5	6.7	14.1

Ovengold Turkey Wedge, Ovengold vs Honey Turkey & Honey Ham Sliders

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ovengold Tur... Food 1 Food 1 • WSAFG, LLC Ovengold Turkey Wedge	283g	32.5	194	19.4	1.1	2.5	6.4	15.6
Honey Turkey... Food 2 Food 2 • LIBERTY TECHNOLOGIES, INC. OF MI Honey Turkey & Honey Ham Sliders	71g	30.8	225	23.9	5.6	1.4	8.5	12.7

Italian On Garlic Bread, Garlic vs All American Half Sub

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
All American... Food 2 Food 2 • FRESH FOODS MARKET All American Half Sub	266g	98.8	244	20.3	2.3	0.8	12.4	14.3

Bacon, Egg & Cheese Breakfast Sandwich, Bacon, Egg & Cheese vs Roast Beef & Cheese Finger Sandwiches, Roast Beef & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon, Egg &... Food 1 Food 1 • MISSION FIELD, LLC Bacon, Egg & Cheese Breakfast Sandwich, Bacon, Egg & Cheese	106g	44.0	255	22.6	0.9	0.9	11.3	14.2
Roast Beef &... Food 2 Food 2 • FRESH IDEATION FOOD GROUP LLC Roast Beef & Cheese Finger Sandwiches	184g	59.2	196	18.5	2.7	1.6	6.5	18.5

Deviled Egg Salad Sandwich, Deviled Egg Salad vs Sausage And Egg Waffle Breakfast Sandwiches, Sausage And Egg Waffle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deviled Egg ... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Deviled Egg Salad Sandwich	170g	42.0	229	22.4	2.9	0.6	10.6	9.4
Sausage And ... Food 2 Food 2 • BUDDY'S KITCHEN, INC. Sausage And Egg Waffle Breakfast Sandwiches	162g	44.2	333	23.5	7.4	0.6	22.8	—

Angus Roast Beef Sub vs Italian Garlic Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Angus Roast ... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Angus Roast Beef Sub	255g	84.4	196	18.0	0.8	0.8	5.9	15.7
Italian Garl... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Italian Garlic Bread	147g	32.6	163	11.6	—	—	5.4	17.0

Turkey Beast, Spinach, Cheddar Cheese, And Roasted Red Peppers Rolled In A Lavash Wrap With Jalapeno Cream Cheese Served With Ranch Dressing, Turkey And Cheddar vs Egg Salad Grab And Go Sandwich, Deli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Beast... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Turkey Beast, Spinach, Cheddar Cheese, And Roasted Red Peppers Rolled In A Lavash Wrap With Jalapeno Cream Cheese Served With Ranch Dressing, Turkey And Cheddar	170g	42.3	182	14.1	—	1.2	8.8	11.8
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

Ham & Cheese vs Turkey & Swiss On Croissant

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Cheese Food 1 Food 1 • HORMEL FOODS CORPORATION Ham & Cheese	77g	26.3	273	19.5	3.9	1.3	13.0	20.8
Turkey & Swi... Food 2 Food 2 • UKROP'S HOMESTYLE FOODS, LLC Turkey & Swiss On Croissant	184g	55.1	228	16.3	2.2	0.5	10.3	18.5

Classic Italian Style Sub vs Bold Bourbonridge Ham Brioche, Bold Bourbonridge

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Ital... Food 1 Food 1 • HANNAFORD BROS. CO. Classic Italian Style Sub	207g	56.0	198	15.5	2.4	1.4	10.6	11.1
Bold Bourbon... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Bold Bourbonridge Ham Brioche	141g	54.1	191	21.3	5.0	1.4	6.4	12.8

White Sandwich Slims, White vs Chicken On White Salad, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Sandwi... Food 1 Food 1 • THE KROGER CO. White Sandwich Slims	43g	31.4	209	46.5	2.3	9.3	2.3	7.0
Chicken On W... Food 2 Food 2 • FRESH GRILL, LLC Chicken On White Salad	139g	71.1	115	27.3	2.9	0.7	13.0	10.1

Egg Salad Sandwich vs Reuben Panini

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Salad Sa... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Egg Salad Sandwich	227g	67.7	203	16.3	2.2	0.9	11.9	6.6
Reuben Panini Food 2 Food 2 • BERRYBIRD Reuben Panini	361g	80.8	188	11.9	2.2	0.3	10.3	10.3

Organic Beef ""Fajita"" Sandwich vs Turkey & Bacon Roasted Turkey Breast, Provolone Cheese, Tomato, Greenleaf Lettuce, Fully Cooked Bacon On An Everything Hoagie Roll Sandwich, Turkey & Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Beef... Food 1 Food 1 • INTEC LABORATORIES Organic Beef ""Fajita"" Sandwich	170g	52.3	165	17.1	1.2	1.2	5.9	10.6
Turkey & Bac... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Turkey & Bacon Roasted Turkey Breast, Provolone Cheese, Tomato, Greenleaf Lettuce, Fully Cooked Bacon On An Everything Hoagie Roll Sandwich	231g	61.3	177	14.7	1.7	0.9	6.5	15.2

Italian Premium Sandwich vs Spicy Rib Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Prem... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Italian Premium Sandwich	215g	72.6	251	18.6	1.9	0.9	13.0	13.5
Spicy Rib Sa... Food 2 Food 2 • 18TH STREET DELI INC. Spicy Rib Sandwich	170g	68.8	271	21.8	4.7	0.6	14.7	11.2

5 Cheese Mozzarella, Ricotta, Provolone, Parmesan & Romano Cheeses Stuffed In A Golden Crust With Dipping Sauce Rip N Dip, 5 Cheese vs Roast Beef & Cheddar Cheese, Roasted Red Peppers, Lettuce & Red Onion Sandwich, Roast Beef & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
5 Cheese Moz... Food 1 Food 1 • CARANDO INC. 5 Cheese Mozzarella, Ricotta, Provolone, Parmesan & Romano Cheeses Stuffed In A Golden Crust With Dipping Sauce Rip N Dip	241g	100.0	282	29.1	2.5	1.2	12.9	12.0
Roast Beef &... Food 2 Food 2 • TARGET STORES Roast Beef & Cheddar Cheese, Roasted Red Peppers, Lettuce & Red Onion Sandwich	247g	32.6	239	17.8	0.4	0.8	13.4	10.5

Italian Premium Sandwich vs Turkey And Cheddar Croissant, Turkey And Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Prem... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Italian Premium Sandwich	215g	72.6	251	18.6	1.9	0.9	13.0	13.5
Turkey And C... Food 2 Food 2 • FRESH GRILL, LLC Turkey And Cheddar Croissant	181g	25.4	23	13.8	1.7	0.6	12.7	10.5

Signature Sandwiches vs Gourmet Sandwiches

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Signature Sa... Food 1 Food 1 • ADVANCEPIERRE FOODS INC. Signature Sandwiches	159g	74.8	220	25.8	6.9	1.3	6.3	15.1
Gourmet Sand... Food 2 Food 2 • KITCHEN FRESH FOODS INC. Gourmet Sandwiches	329g	100.0	191	27.7	2.7	1.2	3.7	11.3

Tuna Salad On Wg Bread vs Italian On Garlic Bread, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Salad O... Food 1 Food 1 • CLASSIC DELIGHT INC. Tuna Salad On Wg Bread	128g	67.7	214	28.9	7.0	1.6	6.3	10.9
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

Ferrero Nutella & Go! Hazelnut Spread + Breadsticks, 1.8 Oz, 4 Count vs Cheese Burger, Cheese

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
Cheese Burger Food 2 Food 2 • ABBA INT'L INC. Cheese Burger	160g	36.8	238	20.0	3.1	0.6	8.8	18.8

Italian On Garlic Bread, Garlic vs Mega Chicken Club On Brioche

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
Mega Chicken... Food 2 Food 2 • ADVANCEPIERRE FOODS INC. Mega Chicken Club On Brioche	196g	81.0	199	21.9	4.1	0.5	6.1	13.3

Peanut Butter And Strawberry Jelly Sandwich, Peanut Butter And Strawberry Jelly vs Honey Ham & Swiss Sub On White Bun, Honey Ham & Swiss

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 • 7-ELEVEN, INC. Peanut Butter And Strawberry Jelly Sandwich	122g	100.0	344	50.0	17.2	1.6	13.1	9.0
Honey Ham & ... Food 2 Food 2 • MEIJER, INC. Honey Ham & Swiss Sub On White Bun	298g	100.0	225	26.2	4.7	0.7	6.7	14.4

Rocket Fuel Food Comparisons