What are Sauces food comparisons?

Sauces 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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Food Nation Fired Up Spiced Tomato Sauce 1 Kg vs Frenchmaid Sweet & Sour Sauce 100 X 30 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Fired Up Spiced Tomato Sauce 1 Kg	2.1	57	11.0	10.0	—	10.0	10.0
Frenchmaid S... Food 2 Food 2 • GROENZ LIMITED Frenchmaid Sweet & Sour Sauce 100 X 30 G	19.6	140	33.0	28.3	—	3.3	3.3

Salsa Brava Chimichurri Herb Sauce 250 G vs Food Nation Fired Up Spiced Tomato Sauce 200 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salsa Brava ... Food 1 Food 1 • CLEVERFEED LIMITED Salsa Brava Chimichurri Herb Sauce 250 G	0.0	324	2.0	1.0	2.0	34.5	1.0
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Fired Up Spiced Tomato Sauce 200 G	2.1	57	11.0	10.0	—	10.0	10.0

Ceresorganics Ketchup Sauce With Apple Cider Vinegar 327 G vs Nando's Peri Peri Sauce Medium 250 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ceresorganic... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Ceresorganics Ketchup Sauce With Apple Cider Vinegar 327 G	11.4	112	24.4	22.4	1.6	0.4	1.2
Nando's Peri... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Nando's Peri Peri Sauce Medium 250 G	0.4	56	1.0	0.5	—	5.0	1.0

Food Nation Fired Up Spiced Tomato Sauce 1 Kg vs Mamia's Ethiopian Sauce Medium 400 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Fired Up Spiced Tomato Sauce 1 Kg	2.1	57	11.0	10.0	—	10.0	10.0
Mamia's Ethi... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Mamia's Ethiopian Sauce Medium 400 G	31.7	110	16.0	7.3	—	4.0	2.4

Gregg's Smokey Bbq Flavoured Sauce 590 G vs Nando's Peri Peri Sauce Medium 250 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gregg's Smok... Food 1 Food 1 • WALTER & WILD LIMITED Gregg's Smokey Bbq Flavoured Sauce 590 G	14.0	157	35.5	32.5	—	5.0	5.0
Nando's Peri... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Nando's Peri Peri Sauce Medium 250 G	0.4	56	1.0	0.5	—	5.0	1.0

Shott Dark Chocolate Real Cocoa Syrup 1 L vs Gregg's Smokey Bbq Flavoured Sauce 590 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shott Dark C... Food 1 Food 1 • SHOTT BEVERAGES LIMITED Shott Dark Chocolate Real Cocoa Syrup 1 L	25.2	317	64.0	60.5	—	3.5	4.5
Gregg's Smok... Food 2 Food 2 • WALTER & WILD LIMITED Gregg's Smokey Bbq Flavoured Sauce 590 G	14.0	157	35.5	32.5	—	5.0	5.0

Chantal Organics Tamari Soy Sauce 300 Ml vs Food Nation Fired Up Spiced Tomato Sauce 1 Kg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chantal Orga... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Chantal Organics Tamari Soy Sauce 300 Ml	2.0	10	1.0	—	—	—	1.5
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Fired Up Spiced Tomato Sauce 1 Kg	2.1	57	11.0	10.0	—	10.0	10.0

Nando's Peri Peri Sauce Medium 250 G vs Mamia's Ethiopian Sauce Medium 400 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nando's Peri... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Nando's Peri Peri Sauce Medium 250 G	0.4	56	1.0	0.5	—	5.0	1.0
Mamia's Ethi... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Mamia's Ethiopian Sauce Medium 400 G	31.7	110	16.0	7.3	—	4.0	2.4

Gregg's Bbq Sauce 590 G vs Rocket Fuel Sauce 300 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gregg's Bbq ... Food 1 Food 1 • WALTER & WILD LIMITED Gregg's Bbq Sauce 590 G	14.3	165	36.5	32.5	—	5.0	5.0
Rocket Fuel ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Rocket Fuel Sauce 300 G	20.1	296	68.7	65.3	—	6.7	6.7

Blend Ketchup (Sugar Free) 1 Kg vs Frenchmaid Smokey Barbecue Sauce 100 X 30 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blend Ketchu... Food 1 Food 1 • LOFT FOODS LIMITED Blend Ketchup (Sugar Free) 1 Kg	1.8	50	9.0	8.0	—	—	1.0
Frenchmaid S... Food 2 Food 2 • GROENZ LIMITED Frenchmaid Smokey Barbecue Sauce 100 X 30 G	20.8	154	35.0	31.3	—	3.3	3.3

Nando's Peri Peri Sauce Medium 250 G vs Rocket Fuel Sauce 300 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nando's Peri... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Nando's Peri Peri Sauce Medium 250 G	0.4	56	1.0	0.5	—	5.0	1.0
Rocket Fuel ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Rocket Fuel Sauce 300 G	20.1	296	68.7	65.3	—	6.7	6.7

Mamia's Ethiopian Sauce Mild 400 G vs Gregg's Steak Sauce 590 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mamia's Ethi... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Mamia's Ethiopian Sauce Mild 400 G	34.4	122	17.4	9.8	—	4.5	2.8
Gregg's Stea... Food 2 Food 2 • WALTER & WILD LIMITED Gregg's Steak Sauce 590 G	15.7	172	40.0	37.0	—	5.0	5.0

Food Nation Fired Up Spiced Tomato Sauce 200 G vs Heinz Street Food Sauce Soy & Vinegar 295 Ml

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Fired Up Spiced Tomato Sauce 200 G	2.1	57	11.0	10.0	—	10.0	10.0
Heinz Street... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Heinz Street Food Sauce Soy & Vinegar 295 Ml	7.2	231	24.7	22.0	—	12.0	3.3

Food Nation Fired Up Spiced Tomato Sauce 200 G vs Frenchmaid Smokey Barbecue Sauce 100 X 30 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Fired Up Spiced Tomato Sauce 200 G	2.1	57	11.0	10.0	—	10.0	10.0
Frenchmaid S... Food 2 Food 2 • GROENZ LIMITED Frenchmaid Smokey Barbecue Sauce 100 X 30 G	20.8	154	35.0	31.3	—	3.3	3.3

Heinz Street Food Sauce Roasted Garlic 295 Ml vs Gregg's Bbq Sauce 590 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Heinz Street... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Heinz Street Food Sauce Roasted Garlic 295 Ml	1.5	558	5.3	3.3	—	59.3	1.3
Gregg's Bbq ... Food 2 Food 2 • WALTER & WILD LIMITED Gregg's Bbq Sauce 590 G	14.3	165	36.5	32.5	—	5.0	5.0

Gregg's Smokey Bbq Flavoured Sauce 590 G vs Food Nation Herbivore Herby Aioli 1 Kg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gregg's Smok... Food 1 Food 1 • WALTER & WILD LIMITED Gregg's Smokey Bbq Flavoured Sauce 590 G	14.0	157	35.5	32.5	—	5.0	5.0
Food Nation ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Herbivore Herby Aioli 1 Kg	1.8	440	10.0	10.0	—	48.0	10.0

Heinz Street Food Sauce Soy & Vinegar 295 Ml vs Heinz Street Food Teriyaki Sauce 295 Ml

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Heinz Street... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Heinz Street Food Sauce Soy & Vinegar 295 Ml	7.2	231	24.7	22.0	—	12.0	3.3
Heinz Street... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Heinz Street Food Teriyaki Sauce 295 Ml	10.1	175	34.0	28.0	—	2.7	2.7

Food Nation Fired Up Spiced Tomato Sauce 200 G vs Heinz Street Food Teriyaki Sauce 295 Ml

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Nation ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Food Nation Fired Up Spiced Tomato Sauce 200 G	2.1	57	11.0	10.0	—	10.0	10.0
Heinz Street... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Heinz Street Food Teriyaki Sauce 295 Ml	10.1	175	34.0	28.0	—	2.7	2.7

Frenchmaid Sweet & Sour Sauce 100 X 30 G vs Mamia's Ethiopian Sauce Mild 400 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frenchmaid S... Food 1 Food 1 • GROENZ LIMITED Frenchmaid Sweet & Sour Sauce 100 X 30 G	19.6	140	33.0	28.3	—	3.3	3.3
Mamia's Ethi... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Mamia's Ethiopian Sauce Mild 400 G	34.4	122	17.4	9.8	—	4.5	2.8

Mamia's Ethiopian Sauce Kiwi Hot 400 G vs Gregg's Steak Sauce 590 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mamia's Ethi... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Mamia's Ethiopian Sauce Kiwi Hot 400 G	29.2	113	14.8	8.9	—	5.6	1.9
Gregg's Stea... Food 2 Food 2 • WALTER & WILD LIMITED Gregg's Steak Sauce 590 G	15.7	172	40.0	37.0	—	5.0	5.0

Sauces Comparisons For Diabetics