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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Woolworths Citrus Bulgur Carrot Kumara Salad 400 G vs Speirs Foods Loaded Potato 250 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Woolworths C... Food 1 Food 1 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Citrus Bulgur Carrot Kumara Salad 400 G	125g	22.5	114	11.8	3.8	2.8	—	1.7
Speirs Foods... Food 2 Food 2 • SPEIRS FOODS (2018) LP Speirs Foods Loaded Potato 250 G	100g	22.7	184	11.7	2.6	—	12.6	5.2

Speirs Foods Chicken Caesar Penne 350 G vs Woolworths Citrus Bulgur Carrot Kumara Salad 400 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Speirs Foods... Food 1 Food 1 • SPEIRS FOODS (2018) LP Speirs Foods Chicken Caesar Penne 350 G	100g	30.8	181	15.9	2.4	—	9.9	8.0
Woolworths C... Food 2 Food 2 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Citrus Bulgur Carrot Kumara Salad 400 G	125g	22.5	114	11.8	3.8	2.8	—	1.7

Speirs Foods Chicken Caesar Penne 200 G vs Speirs Foods Chicken Caesar Penne 350 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Speirs Foods... Food 1 Food 1 • SPEIRS FOODS (2018) LP Speirs Foods Chicken Caesar Penne 200 G	100g	30.6	181	15.8	2.5	—	9.9	8.0
Speirs Foods... Food 2 Food 2 • SPEIRS FOODS (2018) LP Speirs Foods Chicken Caesar Penne 350 G	100g	30.8	181	15.9	2.4	—	9.9	8.0

Speirs Foods Chicken Caesar Penne 200 G vs Speirs Foods Loaded Potato 250 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Speirs Foods... Food 1 Food 1 • SPEIRS FOODS (2018) LP Speirs Foods Chicken Caesar Penne 200 G	100g	30.6	181	15.8	2.5	—	9.9	8.0
Speirs Foods... Food 2 Food 2 • SPEIRS FOODS (2018) LP Speirs Foods Loaded Potato 250 G	100g	22.7	184	11.7	2.6	—	12.6	5.2

Speirs Foods Loaded Potato 250 G vs Woolworths Greek Style Orzo Salad With Vinaigrette 400 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Speirs Foods... Food 1 Food 1 • SPEIRS FOODS (2018) LP Speirs Foods Loaded Potato 250 G	100g	22.7	184	11.7	2.6	—	12.6	5.2
Woolworths G... Food 2 Food 2 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Greek Style Orzo Salad With Vinaigrette 400 G	125g	47.6	171	21.2	2.4	1.8	7.4	4.0

Speirs Foods Chicken Caesar Penne 200 G vs Woolworths Citrus Bulgur Carrot Kumara Salad 400 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Speirs Foods... Food 1 Food 1 • SPEIRS FOODS (2018) LP Speirs Foods Chicken Caesar Penne 200 G	100g	30.6	181	15.8	2.5	—	9.9	8.0
Woolworths C... Food 2 Food 2 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Citrus Bulgur Carrot Kumara Salad 400 G	125g	22.5	114	11.8	3.8	2.8	—	1.7

Woolworths Greek Style Orzo Salad With Vinaigrette 400 G vs Woolworths Greek Style Orzo Salad With Vinaigrette 250 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Woolworths G... Food 1 Food 1 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Greek Style Orzo Salad With Vinaigrette 400 G	125g	47.6	171	21.2	2.4	1.8	7.4	4.0
Woolworths G... Food 2 Food 2 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Greek Style Orzo Salad With Vinaigrette 250 G	125g	47.6	171	21.2	2.4	1.8	7.4	4.0

Speirs Foods Loaded Potato 250 G vs Woolworths Greek Style Orzo Salad With Vinaigrette 250 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Speirs Foods... Food 1 Food 1 • SPEIRS FOODS (2018) LP Speirs Foods Loaded Potato 250 G	100g	22.7	184	11.7	2.6	—	12.6	5.2
Woolworths G... Food 2 Food 2 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Greek Style Orzo Salad With Vinaigrette 250 G	125g	47.6	171	21.2	2.4	1.8	7.4	4.0

Speirs Foods Loaded Potato 250 G vs Speirs Foods Chicken Caesar Penne 350 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Speirs Foods... Food 1 Food 1 • SPEIRS FOODS (2018) LP Speirs Foods Loaded Potato 250 G	100g	22.7	184	11.7	2.6	—	12.6	5.2
Speirs Foods... Food 2 Food 2 • SPEIRS FOODS (2018) LP Speirs Foods Chicken Caesar Penne 350 G	100g	30.8	181	15.9	2.4	—	9.9	8.0

Speirs Foods Chicken Caesar Penne 350 G vs Woolworths Greek Style Orzo Salad With Vinaigrette 250 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Speirs Foods... Food 1 Food 1 • SPEIRS FOODS (2018) LP Speirs Foods Chicken Caesar Penne 350 G	100g	30.8	181	15.9	2.4	—	9.9	8.0
Woolworths G... Food 2 Food 2 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Greek Style Orzo Salad With Vinaigrette 250 G	125g	47.6	171	21.2	2.4	1.8	7.4	4.0

Woolworths Citrus Bulgur Carrot Kumara Salad 400 G vs Woolworths Greek Style Orzo Salad With Vinaigrette 400 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Woolworths C... Food 1 Food 1 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Citrus Bulgur Carrot Kumara Salad 400 G	125g	22.5	114	11.8	3.8	2.8	—	1.7
Woolworths G... Food 2 Food 2 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Greek Style Orzo Salad With Vinaigrette 400 G	125g	47.6	171	21.2	2.4	1.8	7.4	4.0

Woolworths Greek Style Orzo Salad With Vinaigrette 400 G vs Speirs Foods Chicken Caesar Penne 350 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Woolworths G... Food 1 Food 1 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Greek Style Orzo Salad With Vinaigrette 400 G	125g	47.6	171	21.2	2.4	1.8	7.4	4.0
Speirs Foods... Food 2 Food 2 • SPEIRS FOODS (2018) LP Speirs Foods Chicken Caesar Penne 350 G	100g	30.8	181	15.9	2.4	—	9.9	8.0

Speirs Foods Chicken Caesar Penne 200 G vs Woolworths Greek Style Orzo Salad With Vinaigrette 400 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Speirs Foods... Food 1 Food 1 • SPEIRS FOODS (2018) LP Speirs Foods Chicken Caesar Penne 200 G	100g	30.6	181	15.8	2.5	—	9.9	8.0
Woolworths G... Food 2 Food 2 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Greek Style Orzo Salad With Vinaigrette 400 G	125g	47.6	171	21.2	2.4	1.8	7.4	4.0

Hot Pockets Pepperoni Pizza Crispy Crust 2 Pk Frozen Sandwiches 9 Oz Box vs Odoms Tennessee Pride Sausage Pancakes, 13.7 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot Pockets ... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Hot Pockets Pepperoni Pizza Crispy Crust 2 Pk Frozen Sandwiches 9 Oz Box	127g	56.2	260	29.9	3.2	0.8	12.6	7.9
Odoms Tennes... Food 2 Food 2 • CONAGRA BRANDS INC Odoms Tennessee Pride Sausage Pancakes, 13.7 Oz	78g	41.7	282	23.1	5.1	1.3	18.0	7.7

Shredded Pork Salsa Roja Tamale Wrapped In An Eco Friendly Paper Husk. vs Odoms Tennessee Pride Jumbo Sausage Buttermilk Biscuit, 1.313 Lb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Por... Food 1 Food 1 • M.C.I. FOODS, INC. Shredded Pork Salsa Roja Tamale Wrapped In An Eco Friendly Paper Husk.	141g	36.1	187	20.1	0.5	1.5	8.3	7.3
Odoms Tennes... Food 2 Food 2 • CONAGRA BRANDS INC Odoms Tennessee Pride Jumbo Sausage Buttermilk Biscuit, 1.313 Lb	99g	47.8	354	27.3	3.0	2.0	22.2	10.1

150 B Breadstick, Cheese, Wg Comm vs Banquet Homestyle Bakes Classic Chicken Mashed Potatoes And Biscuits, 30.9 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
150 B Breads... Food 1 Food 1 • NATIONAL FOOD GROUP INC. 150 B Breadstick, Cheese, Wg Comm	113g	45.9	230	25.7	1.8	1.8	8.9	12.4
Banquet Home... Food 2 Food 2 • CONAGRA BRANDS INC Banquet Homestyle Bakes Classic Chicken Mashed Potatoes And Biscuits, 30.9 Oz	170g	42.6	176	22.9	3.5	1.2	7.7	4.1

Egg, Cheese & Cooked Sausage Crumbles (Made With Turkey) Breakfast Wrap 72/2.50 Oz Iw vs Marie Callenders Biscuits And Sausage Gravy, 65 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg, Cheese ... Food 1 Food 1 • M.C.I. FOODS, INC. Egg, Cheese & Cooked Sausage Crumbles (Made With Turkey) Breakfast Wrap 72/2.50 Oz Iw	70g	41.7	241	25.2	1.1	3.5	10.0	12.5
Marie Callen... Food 2 Food 2 • CONAGRA BRANDS INC Marie Callenders Biscuits And Sausage Gravy, 65 Oz	184g	39.3	190	21.2	2.2	1.1	9.8	3.8

Odom's Tennessee Pride Sausage & Maple Pancakes, 10 Count vs Closeout Sandwich, Slider, Whole Grain, 100% Beef Hamburger, 2 Pack, 2.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Odom's Tenne... Food 1 Food 1 • CONAGRA BRANDS INC Odom's Tennessee Pride Sausage & Maple Pancakes, 10 Count	78g	41.7	282	23.1	5.1	1.3	18.0	7.7
Closeout San... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Closeout Sandwich, Slider, Whole Grain, 100% Beef Hamburger, 2 Pack, 2.5"	119g	48.2	235	26.9	1.7	1.7	8.4	15.1

Tamale Cheese, Grn Chile W Husk Indv Wrpd 60/5.3 Z Preprinted Dual Ovenable Film W High Color Graphics vs Sandwich, Slider, Whole Grain, 100% Beef Cheeseburger, 2 Pack, 2.5""

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tamale Chees... Food 1 Food 1 • M.C.I. FOODS, INC. Tamale Cheese, Grn Chile W Husk Indv Wrpd 60/5.3 Z Preprinted Dual Ovenable Film W High Color Graphics	150g	31.4	235	17.7	0.6	1.4	15.6	5.8
Sandwich, Sl... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Sandwich, Slider, Whole Grain, 100% Beef Cheeseburger, 2 Pack, 2.5""	133g	59.4	241	24.8	2.3	1.5	8.3	15.0

Pollo Verde Burritos vs State Fair Crispitos Fully Cooked Buffalo Style Chicken And Cheese Flour Tortillas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pollo Verde ... Food 1 Food 1 • M.C.I. FOODS, INC. Pollo Verde Burritos	178g	37.8	194	22.9	0.4	3.4	7.1	10.0
State Fair C... Food 2 Food 2 • TYSON FOODS INC. State Fair Crispitos Fully Cooked Buffalo Style Chicken And Cheese Flour Tortillas	165g	46.0	239	24.8	1.2	0.9	11.4	9.2

Rocket Fuel Food Comparisons