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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Southwest Chicken Wrap, Southwest Chicken vs Chipotle Chicken Wrap, Chipotle Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest Ch... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Southwest Chicken Wrap	163g	38.7	172	13.5	1.8	1.2	8.0	11.7
Chipotle Chi... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Chipotle Chicken Wrap	135g	35.8	207	20.0	1.5	1.5	10.4	8.2

Turkey And Cheddar Turkey Beast, Spinach, Cheddar Cheese, And Roasted Red Peppers Rolled In A Lavash Wrap With Jalapeno Cream Cheese Served With Ranch Dressing Roll Ups, Turkey And Cheddar vs Black & White Mini Donuts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey And C... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Turkey And Cheddar Turkey Beast, Spinach, Cheddar Cheese, And Roasted Red Peppers Rolled In A Lavash Wrap With Jalapeno Cream Cheese Served With Ranch Dressing Roll Ups	170g	42.3	182	14.1	1.8	1.2	9.4	11.2
Black & Whit... Food 2 Food 2 • TASTY BAKING COMPANY Black & White Mini Donuts	57g	100.0	386	57.9	24.6	5.3	17.5	5.3

Ham And Cheddar Pinwheel, Ham And Cheddar vs Turkey Breast & White Cheddar Cheese Wrapped In A Flatbread, Turkey & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Ched... Food 1 Food 1 • RUSS DAVIS WHOLESALE Ham And Cheddar Pinwheel	96g	34.0	292	19.8	2.1	1.0	14.6	17.7
Turkey Breas... Food 2 Food 2 • HORMEL FOODS CORPORATION Turkey Breast & White Cheddar Cheese Wrapped In A Flatbread, Turkey & Cheddar	77g	28.4	260	20.8	5.2	1.3	10.4	19.5

Chicken Chipotle Burrito vs Carne Adovada Pork & Potato Burrito, Carne Adovada Pork & Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Chip... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Chicken Chipotle Burrito	311g	100.0	180	23.8	2.3	1.0	6.1	8.0
Carne Adovad... Food 2 Food 2 • VILLALOBOS MEXICAN FOOD DISTRIBUTORS, LLC Carne Adovada Pork & Potato Burrito	226g	100.0	279	42.9	1.3	0.4	4.4	12.4

Ham And Cheddar Pinwheel, Ham And Cheddar vs Roasted Red Pepper Hummus With Pretzels, Roasted Red Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham And Ched... Food 1 Food 1 • RUSS DAVIS WHOLESALE Ham And Cheddar Pinwheel	96g	34.0	292	19.8	2.1	1.0	14.6	17.7
Roasted Red ... Food 2 Food 2 • SABRA DIPPING COMPANY LLC Roasted Red Pepper Hummus With Pretzels	129g	52.2	287	31.0	0.8	3.9	14.7	7.8

Sausage & Pepperoni Pizza Wrap, Sausage & Pepperoni vs Chicken Caesar Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage & Pe... Food 1 Food 1 • NORTHERN TIER BAKERY LLC Sausage & Pepperoni Pizza Wrap	176g	51.4	267	27.8	2.8	1.1	12.5	9.7
Chicken Caes... Food 2 Food 2 • SPEEDWAY LLC Chicken Caesar Wrap	266g	43.1	248	23.3	0.8	0.8	10.2	14.3

Pepperoni & Cheese Pinwheels, Pepperoni; Cheese vs Salmon Avocado Cream Cheese Wr, Salmon Avocado Cream Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperoni & ... Food 1 Food 1 • AQUALINK NEVADA, LLC Pepperoni & Cheese Pinwheels, Pepperoni; Cheese	85g	53.7	306	28.2	1.2	—	15.3	12.9
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

Buffalo Style White Chicken Wrap Meat, Green Leaf Lettuce, Carrots, Celery And Blue Cheese In A Chile Tomato Tortilla With A Side Of Buffalo Sauce, Buffalo Style Chicken Wrap vs Pepperoni & Mozzarella Cheese Wrapped In Dough Stuffed Bread, Pepperoni & Mozzarella Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Styl... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Buffalo Style White Chicken Wrap Meat, Green Leaf Lettuce, Carrots, Celery And Blue Cheese In A Chile Tomato Tortilla With A Side Of Buffalo Sauce, Buffalo Style Chicken Wrap	142g	46.8	169	18.3	1.4	1.4	7.0	7.8
Pepperoni & ... Food 2 Food 2 • PANEVITA LLC Pepperoni & Mozzarella Cheese Wrapped In Dough Stuffed Bread	234g	59.7	295	31.2	0.9	—	13.3	12.0

Green Beans vs Sausage Egg Green Buritto, Sausage Green Buritto

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Beans Food 1 Food 1 • BYTELADY PUBLISHING Green Beans	112g	50.9	170	28.6	2.7	5.4	3.1	7.1
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

Thai Style Chicken Seasoned White Meat Chicken, Crunchy Slaw & A Creamy Spread Wrapped In A Flour Tortilla Wrap, Thai Style Chicken vs Chimichanga Steak & Cheese, Bold

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thai Style C... Food 1 Food 1 • TARGET STORES Thai Style Chicken Seasoned White Meat Chicken, Crunchy Slaw & A Creamy Spread Wrapped In A Flour Tortilla Wrap	247g	43.0	235	23.9	2.8	1.6	10.5	9.7
Chimichanga ... Food 2 Food 2 • AJINOMOTO FOODS NORTH AMERICA, INC. Chimichanga Steak & Cheese, Bold	142g	71.5	246	27.5	0.7	1.4	10.6	9.2

Chicken Caesar Wrap With Grilled White Chicken & Caesar Dressing vs Buffalo Style Chicken Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Caes... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Chicken Caesar Wrap With Grilled White Chicken & Caesar Dressing	383g	94.0	230	13.3	0.5	0.5	14.1	10.7
Buffalo Styl... Food 2 Food 2 • SPEEDWAY LLC Buffalo Style Chicken Wrap	242g	100.0	194	26.0	0.8	1.2	4.6	13.2

Chicken Tamales In Red Sauce, Chicken In Red Sauce vs Hummus & Quinoa Tabouleh Wrap With Lemon Tahini Dressing

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
Hummus & Qui... Food 2 Food 2 • SOBO VIDEO PRODUCTIONS, INC. Hummus & Quinoa Tabouleh Wrap With Lemon Tahini Dressing	414g	100.0	191	19.8	1.5	1.9	10.1	5.1

Vegan Aubergine Lavash Roasted Eggplant, Baba Ganoush, Pickled Golden Beets & Organic Vegetables In A Smoked Cashew Slaw Wrap, Vegan Aubergine Lavash vs Giant, Italian Style Pinwheel Wrap Cafe Box With Grapes And Apple Slices

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegan Auberg... Food 1 Food 1 • RED WOLFE GAME CALLS Vegan Aubergine Lavash Roasted Eggplant, Baba Ganoush, Pickled Golden Beets & Organic Vegetables In A Smoked Cashew Slaw Wrap	255g	65.4	27	16.1	3.5	3.1	3.1	3.9
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

Pinwheel Turkey Platter vs Chicken Pesto Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pinwheel Tur... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Pinwheel Turkey Platter	153g	32.4	216	11.8	3.3	0.7	11.8	13.1
Chicken Pest... Food 2 Food 2 • RT WHOLESALE, LLC. Chicken Pesto Wrap	227g	85.5	233	20.7	2.6	0.9	8.8	17.6

Chimichanga, Steak & Cheese vs Hummus & Quinoa Tabouleh Wrap With Lemon Tahini Dressing

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chimichanga,... Food 1 Food 1 • AJINOMOTO FOODS NORTH AMERICA, INC. Chimichanga, Steak & Cheese	142g	75.4	246	28.9	0.7	1.4	10.6	9.2
Hummus & Qui... Food 2 Food 2 • SOBO VIDEO PRODUCTIONS, INC. Hummus & Quinoa Tabouleh Wrap With Lemon Tahini Dressing	414g	100.0	191	19.8	1.5	1.9	10.1	5.1

Chipotle Chicken Wrap, Chipotle Chicken vs Vegetarian Rice, Beans & Cheese Burrito

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Chi... Food 1 Food 1 • FRESH FOOD MANUFACTURING Chipotle Chicken Wrap	303g	32.1	231	17.8	1.3	1.0	11.6	13.9
Vegetarian R... Food 2 Food 2 • UDI, THE SANDWICHMAN, INC. Vegetarian Rice, Beans & Cheese Burrito	170g	91.8	200	30.0	0.6	2.4	5.3	7.1

Turkey Club Sandwich Wrap vs Rotisserie White Meat Chicken Salad Wrap, Rotisserie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Club ... Food 1 Food 1 • SAFEWAY, INC. Turkey Club Sandwich Wrap	117g	41.8	282	19.7	0.9	0.9	18.0	10.3
Rotisserie W... Food 2 Food 2 • WAWA INCORPORATED Rotisserie White Meat Chicken Salad Wrap	193g	67.7	197	20.2	2.6	2.1	8.3	9.8

Cheeseburgerito vs Tuna Avocado Roll Wr, Tuna Avocado

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheeseburgerito Food 1 Food 1 • RELISH LABS LLC Cheeseburgerito	262g	99.8	252	21.8	1.9	1.9	13.4	10.3
Tuna Avocado... Food 2 Food 2 • GENJI, INC. Tuna Avocado Roll Wr	242g	100.0	165	30.2	5.8	0.8	2.9	6.2

Barbecue Pork vs Peppered Turkey And Swiss With Creole Chill Pepper Sauce Wrap, Peppered Turkey And Swiss

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
Peppered Tur... Food 2 Food 2 • 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

Red Hot Beef Burrito vs Chicken Bacon Ranch Wrap Kit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Hot Beef... Food 1 Food 1 • 7-ELEVEN, INC. Red Hot Beef Burrito	283g	100.0	205	27.2	1.4	1.8	6.7	8.8
Chicken Baco... Food 2 Food 2 • READY PAC PRODUCE, INC. Chicken Bacon Ranch Wrap Kit	149g	48.5	195	18.8	1.3	2.0	9.4	8.7

Rocket Fuel Food Comparisons