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

Turkey & Cheese Finger Sandwiches, Turkey; Cheese vs Chicken Salad Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Che... Food 1 Food 1 • FRESH IDEATION FOOD GROUP LLC Turkey & Cheese Finger Sandwiches, Turkey; Cheese	184g	35.4	196	20.1	4.9	1.6	5.4	18.5
Chicken Sala... Food 2 Food 2 • MR. BEVERAGES OLD TIME COCKTAIL MIXES Chicken Salad Sandwich	142g	55.7	246	23.2	—	2.8	13.4	9.9

Albacore Tuna Finger Sandwiches, Albacore Tuna vs Italian Premium Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Albacore Tun... Food 1 Food 1 • FRESH IDEATION FOOD GROUP LLC Albacore Tuna Finger Sandwiches	184g	35.0	217	20.1	4.4	1.6	9.2	20.7
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

Turkey And American Cracker Stackers vs Chicken Bacon Ranch Sandwich, Chicken Bacon Ranch

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
Chicken Baco... Food 2 Food 2 • FRESH FOOD MANUFACTURING Chicken Bacon Ranch Sandwich	253g	55.4	202	13.0	2.8	1.6	10.7	13.8

Bacon, Egg & Cheese Fully Cooked Bacon With Scrambled Egg Patty & American Cheese On A Buttermilk Biscuit Sandwich, Bacon, Egg & Cheese vs Premium Deli Meats & Cheeses

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon, Egg &... Food 1 Food 1 • WAL-MART STORES, INC. Bacon, Egg & Cheese Fully Cooked Bacon With Scrambled Egg Patty & American Cheese On A Buttermilk Biscuit Sandwich, Bacon, Egg & Cheese	99g	48.1	313	26.3	2.0	1.0	19.2	10.1
Premium Deli... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Premium Deli Meats & Cheeses	135g	57.8	200	23.7	2.2	1.5	5.9	13.3

Signature Sandwich, Turkey, Caramelized Red Onion & White Cheddar Cheese Panini vs Italian Premium Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Signature Sa... Food 1 Food 1 • FRESH & EASY, LLC Signature Sandwich, Turkey, Caramelized Red Onion & White Cheddar Cheese Panini	184g	89.2	196	26.1	3.8	1.1	5.4	10.9
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

Sausage & Biscuits Sandwiches, Sausage & Biscuits vs Chicken Salad On Croissant, Cranberry Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage & Bi... Food 1 Food 1 • WILLIAMS SAUSAGE COMPANY, INC. Sausage & Biscuits Sandwiches	51g	22.6	314	23.5	2.0	—	19.6	13.7
Chicken Sala... Food 2 Food 2 • EASTSIDE DELI SUPPLY INC. Chicken Salad On Croissant, Cranberry Almond	142g	48.1	239	18.3	6.3	0.7	17.6	6.3

Bacon, Egg, Cheese Biscuit, Bacon, Egg, Cheese vs Turkey And Cheddar Wedge Sandwich, Turkey And Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon, Egg, ... Food 1 Food 1 • SUN COMPANY, INC. (R&M) Bacon, Egg, Cheese Biscuit, Bacon, Egg, Cheese	170g	70.0	294	22.3	1.8	0.6	14.7	15.9
Turkey And C... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Turkey And Cheddar Wedge Sandwich	142g	51.7	218	20.4	4.2	1.4	7.8	15.5

Italian Premium Sandwich vs Ham & Swiss On Sweet Dark Bread

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
Ham & Swiss ... Food 2 Food 2 • TRIPLE 'B' CORPORATION Ham & Swiss On Sweet Dark Bread	198g	74.8	217	21.7	5.6	2.0	7.6	15.7

Ham & Swiss Sub On Pretzel Roll, Ham & Swiss vs Spicy Italian Hoagie, Spicy Italian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • KWIKSET CORPORATION Ham & Swiss Sub On Pretzel Roll	226g	46.4	226	25.7	2.7	1.3	15.5	12.4
Spicy Italia... Food 2 Food 2 Spicy Italian Hoagie, Spicy Italian	251g	28.6	171	16.7	2.0	2.0	7.6	8.4

Italian Baguette vs Combo Super Triangle Sandwich

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
Combo Super ... Food 2 Food 2 • WALGREENS CO. Combo Super Triangle Sandwich	210g	79.1	200	20.5	2.4	1.0	8.6	10.5

Turkey Sub Large Sandwich, Turkey vs Chicken Sandwich, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sub L... Food 1 Food 1 • HANNAFORD BROS. CO. Turkey Sub Large Sandwich	140g	35.8	157	14.3	2.1	1.4	5.7	—
Chicken Sand... Food 2 Food 2 • FOODBRANDS AMERICA INC. Chicken Sandwich	164g	69.3	341	37.8	3.7	1.2	13.4	16.5

Sausage And Egg Waffle Breakfast Sandwiches, Sausage And Egg Waffle vs Reuben On Rye Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage And ... Food 1 Food 1 • BUDDY'S KITCHEN, INC. Sausage And Egg Waffle Breakfast Sandwiches	162g	44.2	333	23.5	7.4	0.6	22.8	—
Reuben On Ry... Food 2 Food 2 • WALGREENS CO. Reuben On Rye Bread	268g	100.0	224	23.5	6.3	3.4	9.3	11.6

Ham & Swiss Black Forest Ham And Swiss Cheese On Pumpernickel Bread Sandwich, Ham & Swiss vs Sausage, Egg, & Cheese On A Croissant, Sausage, Egg, & Cheese

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
Sausage, Egg... Food 2 Food 2 • BOODGE COMPANY Sausage, Egg, & Cheese On A Croissant, Sausage, Egg, & Cheese	198g	38.7	384	20.7	4.0	—	27.3	12.6

Han & Cheddar On Wheat, Original vs Ham & Cheese Finger Sandwiches, Ham; Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Han & Chedda... Food 1 Food 1 • FRESH GRILL, LLC Han & Cheddar On Wheat, Original	145g	61.8	193	22.8	3.5	0.7	6.2	12.4
Ham & Cheese... Food 2 Food 2 • FRESH IDEATION FOOD GROUP LLC Ham & Cheese Finger Sandwiches, Ham; Cheese	184g	34.4	196	19.6	3.8	1.6	6.0	17.4

Shredded Beef Tacos vs Everroast Chicken Caesar Wrap, Everroast Chicken Caesar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Bee... Food 1 Food 1 • DELTASHIELD, LLC. Shredded Beef Tacos	189g	38.5	180	12.7	0.5	2.1	5.8	15.9
Everroast Ch... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Everroast Chicken Caesar Wrap	319g	99.5	248	16.9	1.6	0.6	14.7	11.3

Southwestern Style Chicken Wrap vs Turkey Pinwheels With Honey Turkey & Colby Jack Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwestern... Food 1 Food 1 • WAL-MART STORES, INC. Southwestern Style Chicken Wrap	255g	89.3	188	21.2	1.2	3.1	6.7	10.6
Turkey Pinwh... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Turkey Pinwheels With Honey Turkey & Colby Jack Cheese	276g	63.3	178	12.3	2.9	0.4	8.3	12.7

Sausage Egg Green Buritto, Sausage Green Buritto vs Smoked Turkey Breast & American Cheese In A Soft White Wrap, Turkey & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage Egg ... Food 1 Food 1 • SPEEDWAY LLC Sausage Egg Green Buritto, Sausage Green Buritto	339g	100.0	201	17.1	0.9	1.5	10.9	8.9
Smoked Turke... Food 2 Food 2 • HORMEL FOODS CORPORATION Smoked Turkey Breast & American Cheese In A Soft White Wrap, Turkey & Cheese	77g	30.1	299	22.1	5.2	1.3	14.3	19.5

Burrito Bean & Cheese, Mild vs Chicken Bacon Ranch Flame Cooked Flour Tortillas, Celery, Spring Mix, White Meat Chicken, Ranch Sauce, Monterey Jack Colby Cheese, Cartots, Red Cabbage And Bacon Crumbles Tortilla Wrap Kit, Chicken Bacon Ranch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Burrito Bean... Food 1 Food 1 • RESER'S FINE FOODS, INC. Burrito Bean & Cheese, Mild	283g	100.0	226	32.9	0.7	2.8	7.1	7.4
Chicken Baco... Food 2 Food 2 • SAFEWAY, INC. Chicken Bacon Ranch Flame Cooked Flour Tortillas, Celery, Spring Mix, White Meat Chicken, Ranch Sauce, Monterey Jack Colby Cheese, Cartots, Red Cabbage And Bacon Crumbles Tortilla Wrap Kit	149g	31.2	195	18.1	1.3	2.0	9.4	8.7

Cali Cream Cheese Roll Wr, Cali Cream Cheese vs Deli Chicken Salad Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cali Cream C... Food 1 Food 1 • GENJI, INC. Cali Cream Cheese Roll Wr	192g	90.4	170	26.0	5.7	2.1	6.3	3.7
Deli Chicken... Food 2 Food 2 • GILBERT FOODS LLC. Deli Chicken Salad Wrap	241g	92.1	257	21.2	0.4	1.2	14.5	10.4

Chimichanga, Steak & Cheese vs Ham & Cheese Wraps Applesauce, Whole Wheat Tortillas, Extra Lean Sliced Chopped Honey Ham Water Added, Reduced Fat Cheddar Cheese & Ranch Sauce, Ham & Cheese Wraps

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chimichanga,... Food 1 Food 1 • AJINOMOTO FOODS NORTH AMERICA, INC. Chimichanga, Steak & Cheese	113g	55.9	248	26.6	0.9	0.9	11.5	8.9
Ham & Cheese... Food 2 Food 2 • SMITHFIELD PACKAGED MEATS CORP. Ham & Cheese Wraps Applesauce, Whole Wheat Tortillas, Extra Lean Sliced Chopped Honey Ham Water Added, Reduced Fat Cheddar Cheese & Ranch Sauce	180g	60.4	167	18.9	8.3	1.7	6.7	7.2

Rocket Fuel Food Comparisons