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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Buffalo Chicken Wrap With Spicy White Chicken & Bleu Cheese Crumbles vs Southwestern Spicy Chicken, Medium

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Chic... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Buffalo Chicken Wrap With Spicy White Chicken & Bleu Cheese Crumbles	326g	95.2	172	16.0	1.2	0.9	7.1	9.8
Southwestern... Food 2 Food 2 • GABRIEL INVESTMENT HOLDINGS, LLC Southwestern Spicy Chicken, Medium	170g	85.3	206	27.1	1.2	1.2	6.5	10.0

Egg, Uncured Bacon & Cheese Burrito, Egg, Uncured Bacon & Cheese vs Chipotle Grilled Chicken Wrap, Chipotle Grilled Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg, Uncured... Food 1 Food 1 • B. ROBERT'S FOODS, INC. Egg, Uncured Bacon & Cheese Burrito, Egg, Uncured Bacon & Cheese	227g	85.5	278	21.6	1.3	1.8	14.1	13.7
Chipotle Gri... Food 2 Food 2 • DIERBERG'S MARKETS, INC. Chipotle Grilled Chicken Wrap	186g	80.8	258	23.1	5.4	0.5	12.9	10.2

Ham And Provolone Pinwheels, Ham And Provolone vs Classic Roasted Red Pepper Burrito Size Wraps

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Prov... Food 1 Food 1 • GILBERT FOODS LLC. Ham And Provolone Pinwheels	135g	32.7	193	13.3	1.5	0.7	9.6	13.3
Classic Roas... Food 2 Food 2 • AZTECA FOODS, INC. Classic Roasted Red Pepper Burrito Size Wraps	66g	100.0	318	53.0	1.5	1.5	9.1	7.6

Buffalo Chicken Wrap vs Turkey Gobbler Turkey Breast, Swiss Cheese, Lettuce And Dried Sweetened Cranberries With Mayo In A Lavash Wrap, Turkey Gobbler

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Chic... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Buffalo Chicken Wrap	170g	32.9	153	10.6	1.8	0.6	7.7	9.4
Turkey Gobbl... Food 2 Food 2 • DELHAIZE AMERICA, INC. Turkey Gobbler Turkey Breast, Swiss Cheese, Lettuce And Dried Sweetened Cranberries With Mayo In A Lavash Wrap	273g	100.0	227	21.6	8.8	1.1	9.2	14.7

Turkey Waldorf Salad Wrap vs Italian Style Pinwheel With Orzo Salad, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Waldo... Food 1 Food 1 • HANS KISSLE CO., INC. Turkey Waldorf Salad Wrap	256g	100.0	242	25.4	4.7	1.6	13.7	9.0
Italian Styl... Food 2 Food 2 • RALEY'S Italian Style Pinwheel With Orzo Salad	220g	87.4	195	22.3	1.8	1.8	8.6	8.2

Deluxe Roast Beef Pinwheels, Deluxe Roast Beef vs Ham & White Cheddar Cheese Wrapped In A Flatbread, Ham & White Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Roast... Food 1 Food 1 • TEXTILE DECOR USA INC Deluxe Roast Beef Pinwheels	128g	46.0	195	19.5	2.3	0.8	7.0	14.8
Ham & White ... Food 2 Food 2 • HORMEL FOODS CORPORATION Ham & White Cheddar Cheese Wrapped In A Flatbread	77g	28.3	273	20.8	5.2	1.3	11.7	19.5

Grilled Chicken Wrap, Grilled Chicken vs Roast Beef & Cheedar On Onion Roll With Wasabi Spread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grilled Chic... Food 1 Food 1 • FRESH & READY FOODS LLC Grilled Chicken Wrap	255g	100.0	212	24.3	5.1	0.8	7.8	10.6
Roast Beef &... Food 2 Food 2 • FRESH GRILL, LLC Roast Beef & Cheedar On Onion Roll With Wasabi Spread	330g	100.0	258	19.1	1.8	1.8	14.2	13.6

Mozzarella Cheese Pepperoni Roll vs Chicken Bacon Ranch Pinwheel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mozzarella C... Food 1 Food 1 • MAROMA FOODS, INC. Mozzarella Cheese Pepperoni Roll	85g	55.5	318	35.3	5.9	1.2	14.1	10.6
Chicken Baco... Food 2 Food 2 • WAL-MART STORES, INC. Chicken Bacon Ranch Pinwheel	142g	44.0	232	19.0	1.4	2.8	12.0	12.7

Blizing Hot Tamales, Blazing Hot vs Giant, Italian Style Pinwheel Wrap Cafe Box With Grapes And Apple Slices

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blizing Hot ... Food 1 Food 1 • KORN KETTLE OF FLORIDA Blizing Hot Tamales, Blazing Hot	128g	32.5	281	18.0	0.8	4.7	20.3	7.0
Giant, Itali... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Giant, Italian Style Pinwheel Wrap Cafe Box With Grapes And Apple Slices	220g	64.6	150	17.3	9.6	2.3	6.8	4.6

Gluten Free Brown Sugar Cinnamon Toaster Pastries, Cinnamon vs Potato And Cheddar Cheese Pierogi, Potato And Cheddar Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • GLUTEN FREE BAKE SHOP INC Gluten Free Brown Sugar Cinnamon Toaster Pastries, Cinnamon	57g	100.0	386	63.2	22.8	3.5	15.8	1.8
Potato And C... Food 2 Food 2 • DELICIOUS FRESH PIEROGI, INC. Potato And Cheddar Cheese Pierogi	123g	82.6	195	35.0	2.4	0.8	3.7	5.7

Mount Olive Italian Style Small Plate Snacks vs Bring On The Bacon Club

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mount Olive ... Food 1 Food 1 • FRATELLI BERETTA, USA, INC. Mount Olive Italian Style Small Plate Snacks	70g	37.0	311	21.2	—	1.4	15.5	21.2
Bring On The... Food 2 Food 2 • BYERLY FOODS INTERNATIONAL Bring On The Bacon Club	298g	100.0	205	19.5	2.0	0.7	9.4	9.7

Chicken Salad Lavash Wrap, Chicken vs Chicken Caesar Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Sala... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Chicken Salad Lavash Wrap	115g	28.3	217	14.8	1.7	—	13.9	10.4
Chicken Caes... Food 2 Food 2 • HANS KISSLE CO., INC. Chicken Caesar Wrap	283g	100.0	223	20.5	1.1	1.1	11.0	9.9

Spicy Shrimp & Lobster Roll vs Italian Style Sandwich Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Shrimp... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Spicy Shrimp & Lobster Roll	213g	88.9	221	22.5	1.4	0.9	10.3	9.9
Italian Styl... Food 2 Food 2 • SAFEWAY, INC. Italian Style Sandwich Wrap	131g	52.0	237	22.1	0.8	1.5	11.5	10.7

Red Chili Sauce Pork Tamales Wrapped In Corn Husk With Rice, Refried Beans And A Red Chili Sauce, Red Chili Sauce Pork vs Mount Olive Italian Style Small Plate Snacks

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Chili Sa... Food 1 Food 1 • WAL-MART STORES, INC. Red Chili Sauce Pork Tamales Wrapped In Corn Husk With Rice, Refried Beans And A Red Chili Sauce	369g	100.0	160	19.0	1.1	1.6	7.1	5.2
Mount Olive ... Food 2 Food 2 • FRATELLI BERETTA, USA, INC. Mount Olive Italian Style Small Plate Snacks	70g	37.0	311	21.2	—	1.4	15.5	21.2

Turkey, Almonds, Monterey Jack, Yogurt Covered Blueberries Protein Plates vs Moroccan Turkey Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey, Almo... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Turkey, Almonds, Monterey Jack, Yogurt Covered Blueberries Protein Plates	90g	26.8	356	16.7	11.1	2.2	23.3	18.9
Moroccan Tur... Food 2 Food 2 • CUMBERLAND FARMS DAIRY INC Moroccan Turkey Wrap	370g	100.0	205	16.8	1.6	0.5	9.5	13.5

Wraps & Sandwiches On Wheat Bread, Turkey & Havarti Cheese On Wheat Bread vs Fresh Veggie & Hummus Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wraps & Sand... Food 1 Food 1 • HEARTHSIDE USA, LLC Wraps & Sandwiches On Wheat Bread, Turkey & Havarti Cheese On Wheat Bread	190g	80.8	205	23.7	3.7	1.6	6.3	13.7
Fresh Veggie... Food 2 Food 2 • RACHAEL'S FOOD CORPORATION Fresh Veggie & Hummus Wrap	113g	57.1	177	29.2	2.7	3.5	3.1	6.2

Black Forest Ham & Provolone Pinwheels, Black Forest Ham & Provolone vs Italian Style Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Forest... Food 1 Food 1 • THE KROGER CO. Black Forest Ham & Provolone Pinwheels	131g	30.7	191	12.2	1.5	—	9.9	12.2
Italian Styl... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Italian Style Wrap	283g	97.2	261	18.7	1.4	0.7	15.9	12.0

Italian Style Pinwheels, Italian Style vs Chimichanga, Steak & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • UKROP'S HOMESTYLE FOODS, LLC Italian Style Pinwheels	153g	39.7	281	15.0	2.0	1.3	19.0	13.1
Chimichanga,... Food 2 Food 2 • AJINOMOTO FOODS NORTH AMERICA, INC. Chimichanga, Steak & Cheese	113g	55.9	248	26.6	0.9	0.9	11.5	8.9

Classic Roasted Red Pepper Burrito Size Wraps vs Handcrafted With Club Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Roas... Food 1 Food 1 • AZTECA FOODS, INC. Classic Roasted Red Pepper Burrito Size Wraps	66g	100.0	318	53.0	1.5	1.5	9.1	7.6
Handcrafted ... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Handcrafted With Club Wrap	156g	48.2	192	16.7	1.3	0.6	9.0	12.2

Chimichanga, Steak & Cheese vs Black Bean And Cheese Burrito, Black Bean And Cheese

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
Black Bean A... Food 2 Food 2 • RELISH LABS LLC Black Bean And Cheese Burrito	142g	54.4	204	27.5	1.4	7.7	7.8	9.9

Rocket Fuel Food Comparisons