Which food has less impact on blood sugar?

Ham & Swiss Sub On Wheat has less impact on blood sugar than Fresh Foods Market, Black Forest Ham & Provolone Half Sub

Ham & Swiss Sub On Wheat

Fresh Foods Market, Black Forest Ham & Provolone Half Sub

Ham & Swiss Sub On Wheat
BSI: 39 - High Impact

How We Calculated BSI Score

Factor Amount Effect Points
Serving Size 100.0g Measurement baseline —
Carbohydrates 22.0g Raises blood sugar 43.9
Fiber 1.8g Not digested -3.6
Net Carbs 20.2g Digestible carbs 40.3
Protein 14.0g Moderates impact -1.1
Fat 7.3g Slows digestion -0.4
Total Blood Sugar Impact 39

This calculation is an estimate based on available nutritional data and may not be accurate in all cases.

Fresh Foods Market, Black Forest Ham & Provolone Half Sub
BSI: 91 - High Impact

How We Calculated BSI Score

Factor Amount Effect Points
Serving Size 248.0g Measurement baseline —
Carbohydrates 50.0g Raises blood sugar 100.0
Fiber 3.0g Not digested -6.0
Net Carbs 47.0g Digestible carbs 94.0
Protein 35.0g Moderates impact -2.7
Fat 14.0g Slows digestion -0.8
Total Blood Sugar Impact 91

This calculation is an estimate based on available nutritional data and may not be accurate in all cases.

Ham & Swiss Sub On Wheat

g
Prepared Subs & Sandwiches Frankly Fresh Branded

Full Food Name

Ham & Swiss Sub On Wheat, Ham & Swiss

Fresh Foods Market, Black Forest Ham & Provolone Half Sub

g
Prepared Subs & Sandwiches The Kroger Co. Branded

Full Food Name

Fresh Foods Market, Black Forest Ham & Provolone Half Sub

Comparing Key Nutrients

Nutrient Ham & Swiss ... Fresh Foods ...
Carbs 36.0g 50.0g
Sugars 5.0g 5.0g
Fiber 3.0g 3.0g
Protein 23.0g 35.0g
Fat 12.0g 14.0g

What Was Your Response?

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Ham & Swiss Sub O...

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Nutritional Labels

This section compares the nutritional labels of the two foods.

Ham & Swiss Sub On Wheat

Serving size 164.0 GRMg

Calories 349

% Daily Value*

Total Fat 12.0g 15%
Saturated Fat 7.0g 35%
Trans Fat 0.0g

* Some fat components may not be available in USDA data

Cholesterol 55.8mg 19%
Sodium 939.7mg 41%
Total Carbohydrates 36.0g 13%
Dietary Fiber 3.0g 11%
Total Sugars 5.0g

* 28.0g of carbohydrates not detailed in USDA data

Protein 23.0g 46%
Calcium 357.5mg 28%
Iron 3.0mg 17%
Potassium 19.7mg 0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

INGREDIENTS:

WHEAT BREAD (UNBLEACHED ENRICHED FLOUR {WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID}, WATER, WHOLE WHEAT FLOUR, BREAD BASE {SUGAR, SOYBEAN OIL, DEXTROSE, SALT, MALTED WHEAT FLOUR, MONO AND DIGLYCERIDES, CALCIURN STEAROYL LACTYLATE, WHEAT GLUTEN AND 2% OR LESS OF: CALCIUM SULFATE, DIACETYL TARTARIC ACID ESTERS OF MONO-DIGLYCERIDES, AMMONIUM SULFATE, MONOGLYCERIDES GUAR GUM, ASCORBIC ACID, ETHOXYLATED MONO AND DIGLYCERIDES, MONOCALCIUM PHOSPHATE, POTASSIUM IODATE, CALCIUM PEROXIDE ENZYMES), SUGAR, YEAST, CARAMEL COLOR, CALCIUM PROPIONATE), SMOKED HAM (PORK CURED WITH: WATER, SALT, DEXTROSE, SUGAR, SODIUM PHOSPHATE, NATURAL SMOKE FLAVOR, SODIUM ERYTHORBATE AND SODIUM NITRITE), SWISS CHEESE (PART SKIM MILK, CHEESE CULTURE, SALT, ENZYMES).

Fresh Foods Market, Black Forest Ham & Provolone Half Sub

Serving size 248.0 Gg

Calories 481

% Daily Value*

Total Fat 14.0g 18%
Saturated Fat 7.0g 35%
Trans Fat 0.0g

* Some fat components may not be available in USDA data

Cholesterol 79.4mg 26%
Sodium 1780.6mg 77%
Total Carbohydrates 50.0g 18%
Dietary Fiber 3.0g 11%
Total Sugars 5.0g

* 42.0g of carbohydrates not detailed in USDA data

Protein 35.0g 70%
Calcium 300.1mg 23%
Iron 3.6mg 20%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

INGREDIENTS:

HAM (CURED WITH WATER, SALT, SUGAR, DEXTROSE, SODIUM PHOSPHATE, HONEY, SODIUM ERYTHORBATE, SODIUM NITRITE; COATED WITH CARAMEL COLOR), SUB ROLL (ENRICHED WHEAT AND MALTED BARLEY FLOUR [CONTAINS NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID], WATER, WHOLE WHEAT FLOUR, OATS, HONEY, YEAST, SUGAR, SALT, WHEAT GLUTEN, VEGETABLE OIL [CANOLA AND/OR SOYBEAN OIL], RYE, CORN, WHEAT, BARLEY, FLAXSEED, CARAMEL COLOR, WHEAT STARCH, CALCIUM PROPIONATE [PRESERVATIVE], MILLET, BROWN RICE, TRITICALE. DOUGH CONDITIONERS [ASCORBIC ACID, ENZYMES]), PROVOLONE CHEESE (PASTEURIZED MILK, CHEESE CULTURES, SALT, ENZYMES), LETTUCE.

Vitamins & Minerals Comparison

Compare the vitamin and mineral content of both foods as percentage of daily values.

Ham & Swiss Sub On Wheat

Minerals

Calcium 22% DV
Iron 10% DV
Potassium 0% DV
* % Daily Values based on 2,000 calorie diet

Fresh Foods Market, Bl...

Vitamins

Vitamin C 1% DV
Vitamin A 56% DV

Minerals

Calcium 12% DV
Iron 8% DV
* % Daily Values based on 2,000 calorie diet

Ingredient Analysis

Compare ingredient counts and processing levels to understand what's in these foods.

Ham & Swiss Sub On Wheat

Total Ingredients
40
Processing Level
Highly Processed
Detected Ingredients
🍭 Added Sugar
🐄 Animal Product
🎨 Artificial Coloring
🌾 Complex Carb
🔄 Emulsifier
+ 10 more

Fresh Foods Market, Black F...

Total Ingredients
39
Processing Level
Highly Processed
Detected Ingredients
🍭 Added Sugar
🐄 Animal Product
🎨 Artificial Coloring
🌾 Complex Carb
🫧 Fat
+ 11 more
Note: Processing levels are calculated based on ingredient count and presence of additives, preservatives, and artificial ingredients. Foundation foods show basic processing info, while branded foods include detailed ingredient detection.

Food Tags

These tags help categorize foods based on their ingredients and effects on blood sugar levels.

Ham & Swiss Sub On Wheat Tags

🚀 Rocket Fuel
🛤️ Smooth Ride

Fresh Foods Market, Black Forest Ham & Provolone Half Sub Tags

🚀 Rocket Fuel
🛤️ Smooth Ride
🥷 Sneaky Spike
Diet Compatibility
Blood Sugar Impact
Ingredient Characteristics

Data Quality

This section compares the data quality and source information for both foods.

About Our Food Data

All nutritional data comes from the USDA Food Database. Some branded products contain self-reported information that may not be perfectly accurate. Food details are inherently difficult to measure precisely, so we do our best to provide reliable information and use the data quality scores below to help you assess accuracy.

Brand Frankly Fresh
Data Source Branded
Data Quality Score 100/100
Quality Tier High
USDA Food Record ID 2608734

Report Data Issues for Ham & Swiss Sub On Wheat

Brand The Kroger Co.
Data Source Branded
Data Quality Score 100/100
Quality Tier High
USDA Food Record ID 1891900

Report Data Issues for Fresh Foods Market, Black Forest Ham & Provolone Half Sub