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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Chicken Caesar With Provolone & Parmesan Cheese In A Garden Vegetable Tortilla Wrap, Chicken Caesar vs Peppered Turkey Breast W/ Havarti Cheese & Toasted Rounds Small Plates

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Caes... Food 1 Food 1 • TARGET STORES Chicken Caesar With Provolone & Parmesan Cheese In A Garden Vegetable Tortilla Wrap	244g	43.8	275	24.2	0.8	1.2	11.9	14.8
Peppered Tur... Food 2 Food 2 • THE HILLSHIRE BRANDS COMPANY Peppered Turkey Breast W/ Havarti Cheese & Toasted Rounds Small Plates	78g	28.9	282	16.7	1.3	1.3	15.4	19.2

Italian Style Wrap vs Sausage Egg Green Buritto, Sausage Green Buritto

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • GILBERT FOODS LLC. Italian Style Wrap	215g	90.0	242	22.8	1.4	0.9	11.2	13.5
Sausage Egg ... Food 2 Food 2 • SPEEDWAY LLC Sausage Egg Green Buritto, Sausage Green Buritto	339g	100.0	201	17.1	0.9	1.5	10.9	8.9

Chicken Tikka Street Wrap, Chicken vs Turkey Club Wrap With Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Tikk... Food 1 Food 1 • AEM FOOD AND BEVERAGE, INC Chicken Tikka Street Wrap	255g	89.7	149	19.2	2.8	1.2	4.7	8.2
Turkey Club ... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Turkey Club Wrap With Bacon	318g	98.8	189	18.2	0.6	2.2	9.1	8.8

Roasted Red Pepper Hummus With Pretzels, Roasted Red Pepper vs Honey Mustard White Chicken Wrap, Honey Mustard White Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Red ... Food 1 Food 1 • SABRA DIPPING COMPANY LLC Roasted Red Pepper Hummus With Pretzels	129g	52.2	287	31.0	0.8	3.9	14.7	7.8
Honey Mustar... Food 2 Food 2 • DANDEE FOODS Honey Mustard White Chicken Wrap	284g	100.0	327	21.5	1.4	1.1	12.7	31.3

Deluxe Roast Beef Pinwheels, Deluxe Roast Beef vs Turkey & Bacon Cobb Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Roast... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Deluxe Roast Beef Pinwheels	283g	81.9	205	15.9	0.7	0.7	8.1	17.7
Turkey & Bac... Food 2 Food 2 • THE KROGER CO. Turkey & Bacon Cobb Wrap	383g	100.0	248	14.9	1.0	0.5	15.1	12.5

Deluxe Salmon Garden Wrap, Deluxe Salmon vs Southwest Firecracker Roasted Turkey Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Salmo... Food 1 Food 1 • JAPANESE FOOD EXPRESS, INC. Deluxe Salmon Garden Wrap	140g	27.6	100	12.1	5.7	2.1	3.6	5.7
Southwest Fi... Food 2 Food 2 • DIERBERG'S MARKETS, INC. Southwest Firecracker Roasted Turkey Wrap	164g	61.9	195	20.7	1.2	1.2	7.9	11.0

Grilled Chicken Spring Wrap, Grilled Chicken vs Cilantro Lime Shrimp Burrito

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grilled Chic... Food 1 Food 1 • LWIN FAMILY CO. Grilled Chicken Spring Wrap	239g	100.0	134	23.4	13.8	1.7	2.5	4.2
Cilantro Lim... Food 2 Food 2 • ZAIKA FLAVOURS OF INDIA INC. Cilantro Lime Shrimp Burrito	227g	100.0	172	27.8	1.8	4.0	1.8	11.0

Italian Style Pinwheels, Italian Style vs Authentic Italian Pinwheels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • GILBERT FOODS LLC. Italian Style Pinwheels	137g	34.4	226	13.9	2.2	0.7	13.9	12.4
Authentic It... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Authentic Italian Pinwheels	50g	19.1	260	22.0	4.0	2.0	12.0	14.0

Lunds & Byerlys, Curried Quinoa Lettuce Wraps vs Buffalo Chicken Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lunds & Byer... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Lunds & Byerlys, Curried Quinoa Lettuce Wraps	170g	62.2	200	21.2	5.9	2.4	10.6	5.3
Buffalo Chic... Food 2 Food 2 • WALGREENS CO. Buffalo Chicken Wrap	283g	95.0	163	18.4	0.7	1.1	5.0	10.6

Chicken Tamales In Red Sauce, Chicken In Red Sauce vs Authentic Italian Pinwheels, Authentic Italian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Tama... Food 1 Food 1 • DEL REAL LLC Chicken Tamales In Red Sauce, Chicken In Red Sauce	170g	54.3	188	18.8	1.2	2.4	10.0	5.9
Authentic It... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Authentic Italian Pinwheels	276g	86.0	236	17.0	1.8	0.7	12.0	14.1

Hormel Natural Choice Uncured Pepperoni, White Cheddar & Crackers, 2.3 Oz vs Ham Pinwheels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hormel Natur... Food 1 Food 1 • HORMEL FOODS CORPORATION Hormel Natural Choice Uncured Pepperoni, White Cheddar & Crackers, 2.3 Oz	65g	33.7	462	18.5	3.1	—	35.4	16.9
Ham Pinwheels Food 2 Food 2 • NASH FINCH COMPANY Ham Pinwheels	241g	75.2	195	17.4	2.1	1.2	7.9	13.3

Italian Style Sandwich Wrap vs Chicken Caesar Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • SAFEWAY, INC. Italian Style Sandwich Wrap	131g	52.0	237	22.1	0.8	1.5	11.5	10.7
Chicken Caes... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Chicken Caesar Wrap	198g	100.0	263	28.8	1.0	2.0	11.1	11.6

Beef & Bean Big Burrito, Beef & Bean vs Cali Cream Cheese Roll Wr, Cali Cream Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef & Bean ... Food 1 Food 1 • CAMINO REAL FOODS, INC. Beef & Bean Big Burrito	284g	100.0	289	32.0	1.8	2.1	14.4	7.4
Cali Cream C... Food 2 Food 2 • GENJI, INC. Cali Cream Cheese Roll Wr	192g	90.4	170	26.0	5.7	2.1	6.3	3.7

Ratatouille Wrap vs Biscuits & Gravy Mix & Match Any Hot Snacks!, Biscuits & Gravy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ratatouille ... Food 1 Food 1 • DREAM LAND,INC Ratatouille Wrap	283g	17.3	92	9.9	2.5	1.1	5.7	2.5
Biscuits & G... Food 2 Food 2 • BAMA PIE, LTD. Biscuits & Gravy Mix & Match Any Hot Snacks!	80g	46.5	275	31.3	3.8	1.2	13.8	6.3

Authentic Style Italian Pinwheels, Authentic Style vs Blizing Hot Tamales, Blazing Hot

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Authentic St... Food 1 Food 1 • HEARTHSIDE USA, LLC Authentic Style Italian Pinwheels	185g	72.4	259	21.1	2.2	0.5	12.4	15.1
Blizing Hot ... Food 2 Food 2 • KORN KETTLE OF FLORIDA Blizing Hot Tamales, Blazing Hot	128g	32.5	281	18.0	0.8	4.7	20.3	7.0

Chicken Tomatillo Tamales, Chicken vs Burrito Steak & Cheese, Bold

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Toma... Food 1 Food 1 • PADRINO FOODS LLC Chicken Tomatillo Tamales	71g	30.8	211	25.4	1.4	2.8	8.5	12.7
Burrito Stea... Food 2 Food 2 • AJINOMOTO FOODS NORTH AMERICA, INC. Burrito Steak & Cheese, Bold	142g	73.8	218	28.2	0.7	1.4	7.8	9.2

Chicken Caesar Wrap, Chicken Caesar vs Veggie Fresh Roll, Veggie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Caes... Food 1 Food 1 • DI LUSSO DELI COMPANY Chicken Caesar Wrap	288g	92.1	219	18.1	0.4	1.4	11.1	11.8
Veggie Fresh... Food 2 Food 2 • GENJI, INC. Veggie Fresh Roll	184g	67.3	118	20.7	6.5	2.2	3.8	1.6

Sweet Potato Black Bean Wrap vs Buffalo Style Chicken Signature Wrap, Buffalo Style Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Sweet Potato Black Bean Wrap	340g	100.0	200	27.9	2.4	3.5	7.1	5.9
Buffalo Styl... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Buffalo Style Chicken Signature Wrap	142g	37.1	176	20.4	0.7	1.4	7.0	7.8

Peppered Turkey & Havarti Oat Roll vs Turkey Club Sandwich Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peppered Tur... Food 1 Food 1 • FRESH IDEATION FOOD GROUP LLC Peppered Turkey & Havarti Oat Roll	227g	37.5	189	20.7	3.1	1.3	4.9	13.7
Turkey Club ... Food 2 Food 2 • SAFEWAY, INC. Turkey Club Sandwich Wrap	117g	41.8	282	19.7	0.9	0.9	18.0	10.3

Chimichanga, Steak & Cheese vs Oven Roasted Turkey Pinwheels With Oven Roasted Turkey Breast, Colby Jack Cheese, Roasted Red Pepper, Lettuce & Cream Cheese On Lavash Bread, Oven Roasted Turkey

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
Oven Roasted... Food 2 Food 2 • FRESH MIX LLC Oven Roasted Turkey Pinwheels With Oven Roasted Turkey Breast, Colby Jack Cheese, Roasted Red Pepper, Lettuce & Cream Cheese On Lavash Bread	97g	27.1	165	15.5	1.0	1.0	4.1	14.4

Rocket Fuel Food Comparisons