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 Kale Caesar Wraps, Chicken Kale Caesar vs Pork Tamales Wrapped In Authentic Cornshucks, Pork Tamales

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Kale... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Chicken Kale Caesar Wraps	283g	100.0	216	20.5	0.7	1.4	8.8	12.4
Pork Tamales... Food 2 Food 2 • KORN KETTLE OF FLORIDA Pork Tamales Wrapped In Authentic Cornshucks	128g	40.1	305	20.3	0.8	3.9	21.9	6.3

Turkey & Cheddar Wrap, Turkey & Cheddar vs Fresh Foods Market, Roasted Turkey & Colby Jack Pinwheels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey & Che... Food 1 Food 1 • MEIJER, INC. Turkey & Cheddar Wrap	249g	36.3	217	19.7	0.4	0.8	10.4	11.7
Fresh Foods ... Food 2 Food 2 • THE KROGER CO. Fresh Foods Market, Roasted Turkey & Colby Jack Pinwheels	131g	30.8	183	12.2	0.8	—	9.2	12.2

Authentic Italian Pinwheels vs Italian Style Sandwich Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Authentic It... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Authentic Italian Pinwheels	50g	19.1	260	22.0	4.0	2.0	12.0	14.0
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

Deluxe Roast Beef Pinwheels, Deluxe Roast Beef vs Vegetable Curry Tamale, Vegetable Curry Tamale

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
Vegetable Cu... Food 2 Food 2 • TUCSON TAMALE COMPANY Vegetable Curry Tamale	142g	45.0	183	18.3	2.8	2.1	12.0	2.1

Beef & Bean Green Chili Burrito Xx Large!, Beef & Bean Green Chili vs Italian Style Meatball Wraps

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef & Bean ... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Beef & Bean Green Chili Burrito Xx Large!	255g	100.0	255	28.6	0.4	2.4	11.8	7.5
Italian Styl... Food 2 Food 2 • RUIZ FOOD PRODUCTS INC Italian Style Meatball Wraps	142g	58.1	225	22.5	1.4	1.4	11.3	7.8

Chicken Caesar Wrap vs Italian Style Sandwich Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Caes... Food 1 Food 1 • SPEEDWAY LLC Chicken Caesar Wrap	266g	43.1	248	23.3	0.8	0.8	10.2	14.3
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

Neapolitan Thin Pizza Crust vs Spicy Italian Style Ham & Sopressata Wrap, Spicy Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Neapolitan T... Food 1 Food 1 • DAMASCUS BAKERY INC Neapolitan Thin Pizza Crust	43g	91.3	233	48.8	—	2.3	3.5	7.0
Spicy Italia... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Spicy Italian Style Ham & Sopressata Wrap	181g	67.2	221	20.4	2.8	1.1	9.4	13.3

Italian Style Wrap With Ham & Salami, Italian Style Wrap vs Turkey Club Hoagie Wraps & Sandwiches

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Italian Style Wrap With Ham & Salami	227g	39.8	247	21.6	1.3	0.9	12.8	10.1
Turkey Club ... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Turkey Club Hoagie Wraps & Sandwiches	241g	95.6	158	21.6	1.7	1.2	3.7	10.4

Tuna Avocado Roll Wr, Tuna Avocado vs Turkey Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Avocado... Food 1 Food 1 • GENJI, INC. Tuna Avocado Roll Wr	242g	100.0	165	30.2	5.8	0.8	2.9	6.2
Turkey Wrap Food 2 Food 2 • RT WHOLESALE, LLC. Turkey Wrap	227g	71.3	211	17.6	1.8	1.3	9.7	11.9

Chipotle Wrap With Chicken vs Bean N Cheese Burrito

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Wra... Food 1 Food 1 • SAVE MART SUPERMARKETS INC. Chipotle Wrap With Chicken	269g	100.0	208	20.5	1.1	1.1	10.8	8.2
Bean N Chees... Food 2 Food 2 • STEVE ROSS ENTERPRISES Bean N Cheese Burrito	312g	28.1	162	19.2	0.3	4.8	6.1	8.3

Fried Beef Chimichanga Burrito, Fried Beef Chimichanga vs Maine Lobster Roll

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fried Beef C... Food 1 Food 1 • SPEEDWAY LLC Fried Beef Chimichanga Burrito	170g	68.0	318	21.2	—	—	22.9	10.6
Maine Lobste... Food 2 Food 2 • HANNAFORD BROS. CO. Maine Lobster Roll	198g	83.0	202	22.7	1.5	1.0	6.6	12.6

Giant, Italian Style Pinwheel Wrap Cafe Box With Grapes And Apple Slices vs Philly Cheese Steak Calzone

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Giant, Itali... Food 1 Food 1 • 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
Philly Chees... Food 2 Food 2 • SMITHFIELD PACKAGED MEATS CORP. Philly Cheese Steak Calzone	226g	44.8	261	24.3	1.8	0.9	12.0	13.7

Chipotle Chicken Wrap, Chicken vs Chicken Caesar Wrap, Chicken Caesar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Chi... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Chipotle Chicken Wrap, Chicken	215g	65.2	191	17.7	2.8	1.9	7.9	13.5
Chicken Caes... Food 2 Food 2 • DI LUSSO DELI COMPANY Chicken Caesar Wrap	288g	92.1	219	18.1	0.4	1.4	11.1	11.8

Turkey, Ham, Bacon, And Ranch Wrap With Romaine Lettuce, Smoked Turkey, Smoked Ham, Colby Jack Cheese, Ranch Dressing, And Bacon, Turkey, Ham, Bacon, And Ranch Wrap vs Turkey Cobb Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey, Ham,... Food 1 Food 1 • DILUSSO DELI COMPANY Turkey, Ham, Bacon, And Ranch Wrap With Romaine Lettuce, Smoked Turkey, Smoked Ham, Colby Jack Cheese, Ranch Dressing, And Bacon, Turkey, Ham, Bacon, And Ranch Wrap	307g	92.6	195	16.9	0.7	1.3	9.8	10.8
Turkey Cobb ... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Turkey Cobb Wrap	283g	98.3	212	18.7	1.1	0.7	9.9	11.0

Barbecue Pork vs Hormel, Rev, #4 Smoked Turkey & Pepperjack Cheese In A Soft White Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Barbecue Pork Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Barbecue Pork	289g	95.8	232	17.3	1.0	—	12.1	12.1
Hormel, Rev,... Food 2 Food 2 • HORMEL FOODS CORPORATION Hormel, Rev, #4 Smoked Turkey & Pepperjack Cheese In A Soft White Wrap	77g	26.4	260	19.5	3.9	1.3	10.4	20.8

Golden Gate Kitchens, Mediterranean Tuna Wrap vs Italian Style Wrap With Ham & Salami, Italian Style Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Gate ... Food 1 Food 1 • GHIRINGHELLI GOURMET PIZZA CO. Golden Gate Kitchens, Mediterranean Tuna Wrap	142g	52.5	183	21.1	0.7	2.1	7.8	8.5
Italian Styl... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Italian Style Wrap With Ham & Salami	227g	39.8	247	21.6	1.3	0.9	12.8	10.1

Buffalo Style Chicken Provolone Cheese & Buffalo Sauce On A Flour Tortilla Wrap, Buffalo Style Chicken 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 Styl... Food 1 Food 1 Buffalo Style Chicken Provolone Cheese & Buffalo Sauce On A Flour Tortilla Wrap, Buffalo Style Chicken	244g	47.6	201	25.4	0.8	0.8	4.1	13.5
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

Chicken Kale Caesar Wraps, Chicken Kale Caesar vs Buffalo Style White Meat Chicken, Green Leaf Lettuce & Blue Cheese Wrapped In A Tomato Tortilla Wrap, Buffalo Style Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Kale... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Chicken Kale Caesar Wraps	283g	100.0	216	20.5	0.7	1.4	8.8	12.4
Buffalo Styl... Food 2 Food 2 • TARGET STORES Buffalo Style White Meat Chicken, Green Leaf Lettuce & Blue Cheese Wrapped In A Tomato Tortilla Wrap, Buffalo Style Chicken	283g	34.3	180	19.4	2.1	1.8	6.7	8.8

Grilled Chicken Wrap, Grilled Chicken vs Chicken Bacon Ranch Pinwheel

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
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

12 Pc Cali Cream Cheese Roll Wr, Cali Cream Cheese vs Sausage Egg Green Buritto, Sausage Green Buritto

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
12 Pc Cali C... Food 1 Food 1 • GENJI, INC. 12 Pc Cali Cream Cheese Roll Wr, Cali Cream Cheese	258g	100.0	169	25.2	5.8	1.9	6.2	3.9
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

Rocket Fuel Food Comparisons