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

Roasted Red Pepper Hummus With Pretzels, Roasted Red Pepper vs Mediterranean Style Hummus Bites, Hummus, Cucumber, Roma Tomato, Red Onion, Arugula With Tzatziki Sauce On Lavash Flatbread Hummus Wrap, Mediterranean Style

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
Mediterranea... Food 2 Food 2 • RALEY'S Mediterranean Style Hummus Bites, Hummus, Cucumber, Roma Tomato, Red Onion, Arugula With Tzatziki Sauce On Lavash Flatbread Hummus Wrap	227g	91.7	194	23.8	1.3	3.1	7.9	6.2

Smoked Turkey Wrap, Smoked Turkey vs Honey Turkey & Honey Ham Pinwheel Tray

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Turke... Food 1 Food 1 • DI FUSSO DELI COMPANY Smoked Turkey Wrap	288g	92.7	194	18.1	1.0	1.4	9.4	10.1
Honey Turkey... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Honey Turkey & Honey Ham Pinwheel Tray	152g	36.2	197	13.2	3.3	0.7	9.9	14.5

12 Pc Vegetable Roll Wr, Vegetable vs Buffalo Style Chicken Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
12 Pc Vegeta... Food 1 Food 1 • GENJI, INC. 12 Pc Vegetable Roll Wr, Vegetable	214g	100.0	138	26.6	5.6	2.3	2.8	1.9
Buffalo Styl... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Buffalo Style Chicken Wrap	191g	100.0	230	29.3	1.1	2.1	7.9	10.0

Glutenfreeda, Three Cheese Pizza Wraps vs Beef Steak Burrito

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutenfreeda... Food 1 Food 1 • GLUTENFREEDA FLAGSHIP, LLC Glutenfreeda, Three Cheese Pizza Wraps	113g	48.4	195	25.7	1.8	3.5	5.3	12.4
Beef Steak B... Food 2 Food 2 • DON MIGUEL MEXICAN FOODS, INC. Beef Steak Burrito	198g	100.0	212	32.3	1.0	2.0	4.6	9.6

Peppered Turkey And Swiss With Creole Chill Pepper Sauce Wrap, Peppered Turkey And Swiss vs Tuna Salad Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peppered Tur... Food 1 Food 1 • RUSS DAVIS WHOLESALE Peppered Turkey And Swiss With Creole Chill Pepper Sauce Wrap	288g	95.6	215	18.1	1.0	0.7	9.7	14.6
Tuna Salad Wrap Food 2 Food 2 • GREEN CUISINE LLC Tuna Salad Wrap	142g	51.8	254	20.4	1.4	1.4	14.8	9.9

12 Pc Avocado Regular Roll Qbr, Avocado Regular vs Burrito Steak & Cheese, Bold

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
12 Pc Avocad... Food 1 Food 1 • GENJI, INC. 12 Pc Avocado Regular Roll Qbr, Avocado Regular	174g	63.5	143	21.8	5.8	3.4	5.2	1.7
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

Pork Carnitas With White Rice, Black Beans And Cheddar Jack Cheese Burrito, Pork Carnitas vs Blizing Hot Tamales, Blazing Hot

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Carnita... Food 1 Food 1 • MEFOODGUY LLC Pork Carnitas With White Rice, Black Beans And Cheddar Jack Cheese Burrito	258g	50.5	213	27.9	1.2	1.9	6.6	10.1
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

Fried Beef Green Burrito, Fried Beef vs Tuna Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fried Beef G... Food 1 Food 1 • SPEEDWAY LLC Fried Beef Green Burrito	153g	71.9	366	26.8	—	2.0	26.8	5.9
Tuna Wrap Food 2 Food 2 • HANS KISSLE CO., INC. Tuna Wrap	283g	96.4	198	18.7	0.7	1.1	8.1	11.0

Cilantro Lime Shrimp Quesasilla vs Turkey & Ham Pinwheels Tray

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cilantro Lim... Food 1 Food 1 • ZAIKA FLAVOURS OF INDIA INC. Cilantro Lime Shrimp Quesasilla	227g	55.7	167	13.7	1.3	0.9	7.1	14.1
Turkey & Ham... Food 2 Food 2 • SCHWARTZ BROTHERS BAKERY Turkey & Ham Pinwheels Tray	152g	32.3	211	11.8	1.3	0.7	11.8	13.8

Turkey Wrap vs Roast Beef & Cheedar On Onion Roll With Wasabi Spread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Wrap Food 1 Food 1 • RT WHOLESALE, LLC. Turkey Wrap	262g	59.8	145	14.9	0.4	3.1	4.6	12.6
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

Spinach, Cheese & Tomato Pinwheels, Spinach; Cheese; Tomato vs Sandwich Wrap, Chicken Chipotle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach, Che... Food 1 Food 1 • DEPALOS BAKERY INC Spinach, Cheese & Tomato Pinwheels, Spinach; Cheese; Tomato	85g	47.6	235	25.9	1.2	1.2	9.4	10.6
Sandwich Wra... Food 2 Food 2 • SAFEWAY, INC. Sandwich Wrap, Chicken Chipotle	135g	44.6	200	18.5	1.5	1.5	10.4	7.4

Turkey Club Wrap With Bacon vs Burrito, Chicken Monterey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Club ... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Turkey Club Wrap With Bacon	318g	98.8	189	18.2	0.6	2.2	9.1	8.8
Burrito, Chi... Food 2 Food 2 • AJINOMOTO FOODS NORTH AMERICA, INC. Burrito, Chicken Monterey	142g	78.3	190	29.6	0.7	1.4	4.2	7.8

Burrito, Chicken Monterey vs Italian Style Pinwheel Snack Tray With Provolone Cheese, Pepperoni, Honey Ham, And Genoa Salami, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Burrito, Chi... Food 1 Food 1 • AJINOMOTO FOODS NORTH AMERICA, INC. Burrito, Chicken Monterey	142g	78.3	190	29.6	0.7	1.4	4.2	7.8
Italian Styl... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Italian Style Pinwheel Snack Tray With Provolone Cheese, Pepperoni, Honey Ham, And Genoa Salami	163g	39.3	123	14.1	4.9	1.8	5.5	6.1

Italian Style Wrap, Italian Style vs Bean & Cheese Burrito, Bean & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • FRESH FOOD MANUFACTURING Italian Style Wrap	244g	100.0	254	23.8	2.5	0.8	13.1	11.1
Bean & Chees... Food 2 Food 2 • E. A. SWEEN COMPANY Bean & Cheese Burrito	227g	63.3	242	34.4	2.2	1.8	8.8	7.1

Cheddar Wrap Kit With Snacks & Salami, Fruit vs Turkey Cranberry Pinwheels With Oven Roasted Turkey Brest, Spring Mix, Cheddar Cheese, And Dried Cranberries, Turkey Cranberry Pinwheels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Wrap... Food 1 Food 1 • HORMEL FOODS CORPORATION Cheddar Wrap Kit With Snacks & Salami, Fruit	111g	86.6	315	41.4	17.1	0.9	11.7	9.9
Turkey Cranb... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Turkey Cranberry Pinwheels With Oven Roasted Turkey Brest, Spring Mix, Cheddar Cheese, And Dried Cranberries	153g	83.4	209	29.4	10.5	1.3	5.2	11.1

Spicy Italian Style Ham & Sopressata Wrap, Spicy Italian Style vs Salmon Avocado Cream Cheese Wr, Salmon Avocado Cream Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Italia... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Spicy Italian Style Ham & Sopressata Wrap	181g	67.2	221	20.4	2.8	1.1	9.4	13.3
Salmon Avoca... Food 2 Food 2 • GENJI, INC. Salmon Avocado Cream Cheese Wr	246g	100.0	191	27.2	5.7	0.8	7.3	6.1

Italian Style Wrap vs Chicken Caesar Wrap, Chicken Caesar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Italian Style Wrap	283g	97.2	261	18.7	1.4	0.7	15.9	12.0
Chicken Caes... Food 2 Food 2 • BIX PRODUCE COMPANY LLC Chicken Caesar Wrap	227g	40.3	42	24.2	—	3.1	11.0	15.4

Ham Pinwheels vs Tuna Spring Wrap, Tuna

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham Pinwheels Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Ham Pinwheels	276g	70.8	192	13.8	4.4	0.4	9.4	13.0
Tuna Spring ... Food 2 Food 2 • LWIN FAMILY CO. Tuna Spring Wrap	239g	100.0	130	23.4	13.8	1.7	2.1	4.6

Chicken Caesar Wrap, Chicken Caesar vs Black Forest Ham Pinwheels

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
Black Forest... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Black Forest Ham Pinwheels	50g	19.3	200	22.0	4.0	2.0	6.0	14.0

Chicken & Bacon Wrap, Chicken & Bacon vs Monterey Jack Cheese & Salsa Verde, Black Bean

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken & Ba... Food 1 Food 1 • RALEY'S Chicken & Bacon Wrap	262g	100.0	214	21.8	1.5	0.4	16.0	9.2
Monterey Jac... Food 2 Food 2 • SUPERFRESH FOODS, INC. Monterey Jack Cheese & Salsa Verde, Black Bean	149g	84.0	295	31.5	0.7	2.0	12.8	13.4

Rocket Fuel Food Comparisons