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.

Badlow

Old El Paso Thick 'N Chunky Salsa For Topping 375 G vs Rocket Fuel Sauce 300 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Old El Paso Thick 'N Chunky Salsa For Topping 375 G	1.8	29	5.5	4.0	1.0	0.5	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

Heinz Street Food Sauce Soy & Vinegar 295 Ml vs Mamia's Ethiopian Sauce Mild 400 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 Soy & Vinegar 295 Ml	7.2	231	24.7	22.0	—	12.0	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

Woolworths Worcestershire Sauce 250 Ml vs Frenchmaid Sweet & Sour Sauce 100 X 30 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Woolworths W... Food 1 Food 1 • WOOLWORTHS GROUP LTD - SUPERMARKETS Woolworths Worcestershire Sauce 250 Ml	7.1	75	18.0	17.5	—	5.0	5.0
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

Old El Paso Thick 'N Chunky Salsa For Topping 375 G vs Woolworths Worcestershire Sauce 250 Ml

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Old El Paso Thick 'N Chunky Salsa For Topping 375 G	1.8	29	5.5	4.0	1.0	0.5	1.0
Woolworths W... Food 2 Food 2 • WOOLWORTHS GROUP LTD - SUPERMARKETS Woolworths Worcestershire Sauce 250 Ml	7.1	75	18.0	17.5	—	5.0	5.0

Food Nation Holy Moly Chipotle Aioli 1 Kg vs Nando's Peri Peri Sauce Medium 250 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 Holy Moly Chipotle Aioli 1 Kg	1.8	411	10.0	10.0	—	45.0	10.0
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

Nando's Peri Peri Marinade Lemon & Herb 260 G vs Heinz Street Food Sauce Roasted Garlic 295 Ml

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 Marinade Lemon & Herb 260 G	2.6	76	6.5	5.5	—	5.0	0.5
Heinz Street... Food 2 Food 2 • 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

Frenchmaid Smokey Barbecue Sauce 100 X 30 G vs Old El Paso Thick 'N Chunky Salsa For Topping 375 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frenchmaid S... Food 1 Food 1 • GROENZ LIMITED Frenchmaid Smokey Barbecue Sauce 100 X 30 G	20.8	154	35.0	31.3	—	3.3	3.3
Old El Paso ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Old El Paso Thick 'N Chunky Salsa For Topping 375 G	1.8	29	5.5	4.0	1.0	0.5	1.0

Ceresorganics Ketchup Sauce With Apple Cider Vinegar 327 G vs Mamia's Ethiopian Sauce Kiwi Hot 400 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
Mamia's Ethi... Food 2 Food 2 • 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 Bbq Sauce 590 G vs Chantal Organics Tamari Soy Sauce 300 Ml

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
Chantal Orga... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Chantal Organics Tamari Soy Sauce 300 Ml	2.0	10	1.0	—	—	—	1.5

Gregg's Steak Sauce 590 G vs Food Nation Fired Up Spiced Tomato Sauce 200 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gregg's Stea... Food 1 Food 1 • WALTER & WILD LIMITED Gregg's Steak Sauce 590 G	15.7	172	40.0	37.0	—	5.0	5.0
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

Salsa Brava Chimichurri Herb Sauce Mild 250 G vs Frenchmaid Sweet & Sour Sauce 100 X 30 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salsa Brava ... Food 1 Food 1 • CLEVERFEED LIMITED Salsa Brava Chimichurri Herb Sauce Mild 250 G	0.0	304	1.0	0.5	1.5	33.0	1.0
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

Food Nation Fired Up Spiced Tomato Sauce 1 Kg vs Shott Dark Chocolate Real Cocoa Syrup 1 L

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
Shott Dark C... Food 2 Food 2 • SHOTT BEVERAGES LIMITED Shott Dark Chocolate Real Cocoa Syrup 1 L	25.2	317	64.0	60.5	—	3.5	4.5

Kev's Pickled Spicy Worcester Sauce 300 Ml vs Chantal Organics Tamari Soy Sauce 300 Ml

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kev's Pickle... Food 1 Food 1 • KEVS PICKLED LIMITED Kev's Pickled Spicy Worcester Sauce 300 Ml	17.0	131	28.3	28.0	—	0.3	0.7
Chantal Orga... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Chantal Organics Tamari Soy Sauce 300 Ml	2.0	10	1.0	—	—	—	1.5

Golden Sun Fish Sauce 200 Ml vs Heinz Street Food Sauce Soy & Vinegar 295 Ml

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Sun F... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Golden Sun Fish Sauce 200 Ml	2.0	62	6.7	6.7	—	—	8.7
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

Old El Paso Thick 'N Chunky Salsa For Topping 375 G vs Quarterpast Salted Caramel Syrup For Coffee 250 Ml

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Old El Paso Thick 'N Chunky Salsa For Topping 375 G	1.8	29	5.5	4.0	1.0	0.5	1.0
Quarterpast ... Food 2 Food 2 • SHOTT BEVERAGES LIMITED Quarterpast Salted Caramel Syrup For Coffee 250 Ml	31.4	321	78.5	78.0	—	—	—

Nando's Peri Peri Marinade Lemon & Herb 260 G vs Mamia's Ethiopian Sauce Kiwi Hot 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 Marinade Lemon & Herb 260 G	2.6	76	6.5	5.5	—	5.0	0.5
Mamia's Ethi... Food 2 Food 2 • 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 Smokey Bbq Flavoured Sauce 590 G vs Kev's Pickled Worcester Sauce 300 Ml

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
Kev's Pickle... Food 2 Food 2 • KEVS PICKLED LIMITED Kev's Pickled Worcester Sauce 300 Ml	23.1	177	38.7	38.0	—	0.3	1.0

Raglan Food Co Vegan Aioli 2.3 Kg vs Heinz Street Food Sauce Soy & Vinegar 295 Ml

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raglan Food ... Food 1 Food 1 • RAGLAN FOOD CO. LIMITED Raglan Food Co Vegan Aioli 2.3 Kg	0.7	445	2.0	1.5	—	48.5	1.0
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

Cranberries Westland Cranberry Jelly With Chilli 195 G vs Food Nation Herbivore Herby Aioli 1 Kg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberries ... Food 1 Food 1 • HOKITIKA REFRIGERATION & AIR CONDITIONING LIMITED Cranberries Westland Cranberry Jelly With Chilli 195 G	5.0	96	22.7	21.8	—	—	—
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

Frenchmaid Sweet & Sour Sauce 100 X 30 G vs Old El Paso Thick 'N Chunky Salsa For Topping 375 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
Old El Paso ... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Old El Paso Thick 'N Chunky Salsa For Topping 375 G	1.8	29	5.5	4.0	1.0	0.5	1.0

Sauces Comparisons For Diabetics