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

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

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
Beef Tamales... Food 2 Food 2 • HMB, INC. Beef Tamales In Red Sauce, Beef In Red Sauce	142g	42.7	211	16.9	0.7	1.4	14.8	3.5

Chicken, Rice & Cheese Burrito, Chicken, Rice & Cheese vs Buffalo Style Chicken Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken, Ric... Food 1 Food 1 • E. A. SWEEN COMPANY Chicken, Rice & Cheese Burrito, Chicken, Rice & Cheese	227g	54.6	225	30.0	2.2	1.8	7.1	10.1
Buffalo Styl... Food 2 Food 2 • HANNAFORD BROS. CO. Buffalo Style Chicken Wrap	187g	61.9	187	19.3	2.1	2.1	7.0	12.3

Bistro Wrap Kit, Garlic & Herb Caesar vs Chicken Tinga Enchiladas With Cilantro Rice & Black Beans, Cilantro Rice & Black Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bistro Wrap ... Food 1 Food 1 • READY PAC PRODUCE, INC. Bistro Wrap Kit, Garlic & Herb Caesar	149g	54.3	195	20.8	2.7	2.0	8.1	10.1
Chicken Ting... Food 2 Food 2 • AMAZON FULFILLMENT SERVICES, INC. - CONSUMABLES PRIVATE BRANDS Chicken Tinga Enchiladas With Cilantro Rice & Black Beans, Cilantro Rice & Black Beans	383g	100.0	151	22.2	0.8	1.8	3.7	7.6

Ham & White Cheddar Cheese Wrapped In A Flatbread, Ham & White Cheddar vs Monterey Jack Cheese & Pinto Beans Enchilada, Monterey Jack Cheese & Pinto Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & White ... Food 1 Food 1 • 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
Monterey Jac... Food 2 Food 2 • SUPERFRESH FOODS, INC. Monterey Jack Cheese & Pinto Beans Enchilada	220g	85.8	182	22.7	1.4	2.7	7.3	7.7

Buffalo Style Chicken Signature Wrap, Buffalo Style Chicken vs Pork Egg Rolls, Pork

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Styl... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Buffalo Style Chicken Signature Wrap	142g	37.1	176	20.4	0.7	1.4	7.0	7.8
Pork Egg Rolls Food 2 Food 2 • BIG Y FOODS, INC. Pork Egg Rolls	140g	51.4	207	29.3	4.3	2.9	6.4	7.9

Chicken Caesar Wrap, Chicken vs Turkey & Cheddar Wrap, Turkey & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Caes... Food 1 Food 1 • GREEN CUISINE LLC Chicken Caesar Wrap	130g	36.7	254	20.0	2.3	0.8	13.9	12.3
Turkey & Che... Food 2 Food 2 • MEIJER, INC. Turkey & Cheddar Wrap	249g	36.3	217	19.7	0.4	0.8	10.4	11.7

Grilled Organic Chicken Wrap vs Chorizo & Cheese Tamale, Chorizo & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grilled Orga... Food 1 Food 1 • THE ORGANIC COUP, INC Grilled Organic Chicken Wrap	306g	72.0	118	14.1	2.3	2.0	2.6	10.1
Chorizo & Ch... Food 2 Food 2 • TUCSON TAMALE COMPANY Chorizo & Cheese Tamale	142g	49.7	275	21.1	1.4	2.8	17.6	9.2

Deli Chicken Salad Wrap vs Buffalo Chicken Wrap, Buffalo Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deli Chicken... Food 1 Food 1 • GILBERT FOODS LLC. Deli Chicken Salad Wrap	241g	92.1	257	21.2	0.4	1.2	14.5	10.4
Buffalo Chic... Food 2 Food 2 • MEIJER, INC. Buffalo Chicken Wrap	266g	44.3	203	23.7	0.4	0.8	7.5	10.2

Vegan Supreme Buzzito, Vegan Supreme vs Chicken Bacon Ranch Pinwheel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegan Suprem... Food 1 Food 1 • THE HIGHER TASTE, LTD. Vegan Supreme Buzzito	227g	100.0	150	28.6	1.3	4.0	3.1	4.9
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

Red Chili Sauce Pork Tamales Wrapped In Corn Husk With Rice, Refried Beans And A Red Chili Sauce, Red Chili Sauce Pork vs Bistro Wrap Kit, Garlic & Herb Caesar

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
Bistro Wrap ... Food 2 Food 2 • READY PAC PRODUCE, INC. Bistro Wrap Kit, Garlic & Herb Caesar	149g	54.3	195	20.8	2.7	2.0	8.1	10.1

Chimichanga, Steak & Cheese vs Beef, Rice & Cheese Burrito, Spicy

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
Beef, Rice &... Food 2 Food 2 • ARIZONA GOLD LTD Beef, Rice & Cheese Burrito, Spicy	283g	100.0	254	25.4	1.1	—	7.4	11.0

Chicken Tamales In Red Sauce, Chicken In Red Sauce vs Chicken Caesar Wrap

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
Chicken Caes... Food 2 Food 2 • HANNAFORD BROS. CO. Chicken Caesar Wrap	187g	61.3	198	18.7	2.1	1.6	8.0	15.0

Chipotle Chicken Wrap, Chicken vs Bacon Breakfast Burritos With Pico De Gallo, Spicy Salsa And Ranch, Bacon Breakfast

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
Bacon Breakf... Food 2 Food 2 • GLO'S GUMBO, LLC Bacon Breakfast Burritos With Pico De Gallo, Spicy Salsa And Ranch	231g	33.2	229	19.0	2.2	1.7	12.9	9.1

Burrito, Chicken Monterey 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
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
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

Deluxe Salmon Garden Wrap, Deluxe Salmon vs Pork Tamales, Pork

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
Pork Tamales Food 2 Food 2 • EAUX DE VIE, INC. Pork Tamales	128g	45.8	312	21.9	0.8	3.1	22.7	6.3

Gourmet Spinach Tamales vs Chicken Pesto Wrap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Spin... Food 1 Food 1 • TEXAS TAMALE CO. Gourmet Spinach Tamales	85g	23.4	165	14.1	—	—	9.4	5.9
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

Turkey And Turkey Bacon Wrap vs Chicken, Rice & Cheese Burrito With Chipotle Salsa, Green And Red Peppers, Chipotle Salsa, Green And Red Peppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey And T... Food 1 Food 1 • RT WHOLESALE, LLC. Turkey And Turkey Bacon Wrap	255g	100.0	196	21.6	0.4	0.8	7.8	11.0
Chicken, Ric... Food 2 Food 2 • E. A. SWEEN COMPANY Chicken, Rice & Cheese Burrito With Chipotle Salsa, Green And Red Peppers, Chipotle Salsa, Green And Red Peppers	227g	100.0	225	30.0	2.2	1.8	7.1	10.1

Bean & Cheese Burrito, Bean & Cheese vs Hormel Natural Choice Uncured Pepperoni, White Cheddar & Crackers, 2.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bean & Chees... Food 1 Food 1 • E. A. SWEEN COMPANY Bean & Cheese Burrito	227g	63.3	242	34.4	2.2	1.8	8.8	7.1
Hormel Natur... Food 2 Food 2 • 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

Santa Fe Style Turkey Wrap, Santa Fe Style Turkey vs Italian Style Deli Wrap With Ham, Pepperoni & Salami

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Santa Fe Sty... Food 1 Food 1 • DANDEE FOODS Santa Fe Style Turkey Wrap	283g	84.9	187	17.0	0.7	1.4	7.8	12.0
Italian St... Food 2 Food 2 • TRIPLE 'B' CORPORATION Italian Style Deli Wrap With Ham, Pepperoni & Salami	241g	100.0	253	23.2	0.8	1.2	12.0	11.2

Gretchen's Shoebox Express, Muffuletta Wrap vs Turkey, Almonds, Monterey Jack, Yogurt Covered Blueberries Protein Plates

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gretchen's S... Food 1 Food 1 • SCHWARTZ BROTHERS BAKERY Gretchen's Shoebox Express, Muffuletta Wrap	255g	84.7	204	18.4	1.2	1.2	9.4	11.0
Turkey, Almo... Food 2 Food 2 • 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

Rocket Fuel Food Comparisons