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

Chicken Salad Finger Sandwiches, Chicken Salad vs Off The Bone Honey Turkey With Havarti

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
Off The Bone... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Off The Bone Honey Turkey With Havarti	114g	34.4	193	17.5	3.5	1.8	7.0	14.9

Ham & Swiss Pretzel Sub, Ham & Swiss vs Ham & Cheddar Sandwich, Ham & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • FRESH GRILL, LLC Ham & Swiss Pretzel Sub	241g	54.4	141	11.6	2.5	—	5.8	10.4
Ham & Chedda... Food 2 Food 2 • RUSS DAVIS WHOLESALE Ham & Cheddar Sandwich	166g	61.5	211	20.5	1.2	1.2	7.8	13.9

Honey Turkey, Swiss, & Cheddar Bavarian Pretzel, Honey Turkey, Swiss, & Cheddar vs Chicken Salad On Croissant

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Turkey... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Honey Turkey, Swiss, & Cheddar Bavarian Pretzel, Honey Turkey, Swiss, & Cheddar	280g	100.0	225	20.4	3.9	1.4	8.9	15.7
Chicken Sala... Food 2 Food 2 • UKROP'S HOMESTYLE FOODS, LLC Chicken Salad On Croissant	187g	54.6	321	16.0	2.7	0.5	22.5	13.9

Italian Beef Sub, Italian Beef vs Angus Cheeseburger Sandwiches, Angus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Beef... Food 1 Food 1 • SCHNUCK MARKETS, INC. Italian Beef Sub	244g	100.0	225	23.0	1.2	—	9.8	11.1
Angus Cheese... Food 2 Food 2 • ADVANCEPIERRE FOODS INC. Angus Cheeseburger Sandwiches	175g	41.2	291	22.3	3.4	0.6	16.0	13.7

Turkey On Hawaiian Bread Roll, Turkey On Hawaiian vs Chicken Salad On White Sandwich, Chicken Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey On Ha... Food 1 Food 1 • FRANKLY FRESH Turkey On Hawaiian Bread Roll	130g	49.9	262	26.2	7.7	—	11.5	14.6
Chicken Sala... Food 2 Food 2 • FRESH GRILL, LLC Chicken Salad On White Sandwich	133g	43.4	248	22.6	1.5	—	12.8	9.0

Angus Cheeseburger Sandwiches, Angus vs Tuna Salad Croissant, Tuna Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Angus Cheese... Food 1 Food 1 • ADVANCEPIERRE FOODS INC. Angus Cheeseburger Sandwiches	175g	41.2	291	22.3	3.4	0.6	16.0	13.7
Tuna Salad C... Food 2 Food 2 • WAWA INCORPORATED Tuna Salad Croissant	150g	52.7	333	19.3	—	0.7	24.0	10.7

Rib Sandwich vs Chicken Salad Croissant, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rib Sandwich Food 1 Food 1 • ORION ENTEPRISES, INC. Rib Sandwich	179g	21.2	302	8.4	6.7	2.2	15.6	10.1
Chicken Sala... Food 2 Food 2 • HEALING MD Chicken Salad Croissant	221g	61.2	244	15.4	2.3	0.9	14.9	10.9

Everything Naan Dippers vs Smoked Ham & Cheese Sandwich On Homestyle White Bread, Smoked Ham & Cheese

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
Smoked Ham &... Food 2 Food 2 • E. A. SWEEN COMPANY Smoked Ham & Cheese Sandwich On Homestyle White Bread	139g	50.1	187	20.1	4.3	1.4	5.0	15.1

100% Beef Burger vs Lunds & Byerlys, Grilled Chicken Salad Croissant

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Beef Bu... Food 1 Food 1 • DANDEE FOODS 100% Beef Burger	255g	96.5	294	21.2	1.6	1.2	17.7	13.3
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

Chicken Salad Croissant, Chicken Salad vs Italian Style Half Sub, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • KWIKSET CORPORATION Chicken Salad Croissant	198g	41.5	263	22.7	2.0	1.0	13.1	12.6
Italian Styl... Food 2 Food 2 • THE KROGER CO. Italian Style Half Sub	266g	96.9	252	19.9	2.3	0.8	13.5	13.5

Submarine Turkey & Cheese vs Oven Roasted Chicken Breast And Swiss Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Submarine Tu... Food 1 Food 1 • FOOD TOWN STORES INC. Submarine Turkey & Cheese	119g	100.0	429	52.9	5.9	0.8	13.5	24.4
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

Honey Ham, Turkey, Salami, & Provolone Super Sub On White Bun, Honey Ham, Turkey, Salami, & Provolone vs Pumpernickel Everything Flatbreads

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Ham, T... Food 1 Food 1 • MEIJER, INC. Honey Ham, Turkey, Salami, & Provolone Super Sub On White Bun, Honey Ham, Turkey, Salami, & Provolone	121g	48.9	273	26.5	2.5	0.8	11.6	14.9
Pumpernickel... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Pumpernickel Everything Flatbreads	16g	100.0	438	68.8	6.3	6.2	12.5	12.5

Turkey And American Cracker Stackers vs Garlic Parmesan Sub Roll, Garlic Parmesan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey And A... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Turkey And American Cracker Stackers	82g	71.5	366	39.0	22.0	1.2	18.3	13.4
Garlic Parme... Food 2 Food 2 • DANDEE FOODS Garlic Parmesan Sub Roll	213g	53.5	277	28.2	2.8	0.9	13.2	—

Turkey & Cheddar Hoagie vs Turkey & Cheddar On Wheat Sandwich, Turkey & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Che... Food 1 Food 1 • FRESH IDEATION FOOD GROUP LLC Turkey & Cheddar Hoagie	206g	90.4	194	23.8	1.5	1.1	5.3	12.6
Turkey & Che... Food 2 Food 2 • FRESH GRILL, LLC Turkey & Cheddar On Wheat Sandwich	156g	39.5	218	21.2	—	0.6	9.6	12.8

Classic Ham & Swiss Simple Sammy vs Turkey & Bacon On French Sub Sandwich, Turkey & Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Ham ... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Classic Ham & Swiss Simple Sammy	232g	100.0	211	29.7	1.3	1.3	6.6	8.1
Turkey & Bac... Food 2 Food 2 • FRESH GRILL, LLC Turkey & Bacon On French Sub Sandwich	221g	54.9	235	29.4	1.8	0.9	6.8	13.6

Turkey & Monterey Sandwich With Apples vs Albacore Tuna Finger Sandwiches, Albacore Tuna

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Mon... Food 1 Food 1 • WALGREENS CO. Turkey & Monterey Sandwich With Apples	198g	52.5	167	16.2	5.6	2.5	8.1	9.1
Albacore Tun... Food 2 Food 2 • FRESH IDEATION FOOD GROUP LLC Albacore Tuna Finger Sandwiches	184g	35.0	217	20.1	4.4	1.6	9.2	20.7

Sausage, Egg & Cheese Eggs, Breakfast Sausage And American Cheese On A Fluffy Buttermilk Biscuit, Sausage, Egg & Cheese vs Egg Salad Sandwich Egg Salad With Lettuce On Freshly Baked White Bread, Egg Salad Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage, Egg... Food 1 Food 1 • EBY-BROWN COMPANY L.P. Sausage, Egg & Cheese Eggs, Breakfast Sausage And American Cheese On A Fluffy Buttermilk Biscuit, Sausage, Egg & Cheese	161g	61.0	311	20.5	1.2	0.6	21.1	8.1
Egg Salad Sa... Food 2 Food 2 • RACHAEL'S FOOD CORPORATION Egg Salad Sandwich Egg Salad With Lettuce On Freshly Baked White Bread	213g	36.1	239	20.2	1.9	1.4	13.6	8.9

Ham & Cheddar Cheese On White Bread vs Pumpernickel Everything Flatbreads

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Chedda... Food 1 Food 1 • HEARTHSIDE USA, LLC Ham & Cheddar Cheese On White Bread	199g	100.0	221	27.1	3.5	1.0	6.5	13.6
Pumpernickel... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Pumpernickel Everything Flatbreads	16g	100.0	438	68.8	6.3	6.2	12.5	12.5

Boar's Head, Turkey Sandwich vs Honey Ham & Cheddar Pretzel Roll Sliders, Honey Ham & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Boar's Head,... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Boar's Head, Turkey Sandwich	215g	67.5	177	17.2	0.9	0.9	5.6	14.4
Honey Ham & ... Food 2 Food 2 • MEIJER, INC. Honey Ham & Cheddar Pretzel Roll Sliders	173g	52.2	243	28.3	4.6	1.2	8.7	12.7

Soft Pretzel Bread Bites vs Vegetarian Tuna Sub

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soft Pretzel... Food 1 Food 1 • MILLER BAKERY Soft Pretzel Bread Bites	50g	70.7	200	36.0	4.0	—	4.0	6.0
Vegetarian T... Food 2 Food 2 • SUNNEEN BAKERY & HEALTH FOODS Vegetarian Tuna Sub	200g	69.3	220	21.5	3.5	3.5	9.5	11.5

Rocket Fuel Food Comparisons