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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Flour (All Purpose) vs Rice, Red, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (All P... Food 1 Food 1 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9
Rice, Red, U... Food 2 Food 2 • USDA Rice, Red, Unenriched, Dry, Raw	100.0	—	76.2	—	4.2	3.4	8.6

Sorghum Flour vs Long Grain Brown Rice Kernel (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Flour Food 1 Food 1 • USDA Sorghum Flour	100.0	—	77.4	—	6.0	3.6	8.3
Long Grain B... Food 2 Food 2 • USDA Long Grain Brown Rice Kernel (Uncooked)	100.0	—	76.7	—	3.0	3.3	7.3

Flour (All Purpose) vs Rye Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (All P... Food 1 Food 1 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9
Rye Flour Food 2 Food 2 • USDA Rye Flour	100.0	—	77.2	—	13.7	1.9	8.4

Buckwheat Seed vs Spelt Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buckwheat Seed Food 1 Food 1 • USDA Buckwheat Seed	100.0	—	71.1	—	4.1	3.0	11.1
Spelt Flour Food 2 Food 2 • USDA Spelt Flour	100.0	—	70.7	—	9.3	2.5	14.5

Oat Flour vs Rolled Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oat Flour Food 1 Food 1 • USDA Oat Flour	100.0	—	69.9	—	10.5	6.3	13.2
Rolled Oats Food 2 Food 2 • USDA Rolled Oats	100.0	—	68.7	—	—	5.9	13.5

Rice, Black, Unenriched, Raw vs White Bread Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice, Black,... Food 1 Food 1 • USDA Rice, Black, Unenriched, Raw	100.0	—	77.2	—	4.2	3.4	7.6
White Bread ... Food 2 Food 2 • USDA White Bread Flour	100.0	363	72.8	—	—	1.7	14.3

Glutinous Rice Flour vs Farro Kernel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7
Farro Kernel Food 2 Food 2 • USDA Farro Kernel	100.0	—	72.1	—	7.3	3.1	12.6

Rolled Oats vs Fine Semolina Flour (Durum Wheat)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rolled Oats Food 1 Food 1 • USDA Rolled Oats	100.0	—	68.7	—	—	5.9	13.5
Fine Semolin... Food 2 Food 2 • USDA Fine Semolina Flour (Durum Wheat)	100.0	—	72.0	—	3.7	1.8	13.3

Steel Cut Oats vs Long Grain Brown Rice Kernel (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steel Cut Oats Food 1 Food 1 • USDA Steel Cut Oats	100.0	—	69.8	—	—	5.8	12.5
Long Grain B... Food 2 Food 2 • USDA Long Grain Brown Rice Kernel (Uncooked)	100.0	—	76.7	—	3.0	3.3	7.3

Long Grain Brown Rice Kernel (Uncooked) vs Long Grain White Rice (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain B... Food 1 Food 1 • USDA Long Grain Brown Rice Kernel (Uncooked)	100.0	—	76.7	—	3.0	3.3	7.3
Long Grain W... Food 2 Food 2 • USDA Long Grain White Rice (Uncooked)	100.0	—	80.3	—	0.2	1.0	7.0

Yellow Corn Flour vs Rice, Black, Unenriched, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • USDA Yellow Corn Flour	100.0	364	80.8	1.0	4.3	1.7	6.2
Rice, Black,... Food 2 Food 2 • USDA Rice, Black, Unenriched, Raw	100.0	—	77.2	—	4.2	3.4	7.6

Rolled Oats vs Buckwheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rolled Oats Food 1 Food 1 • USDA Rolled Oats	100.0	—	68.7	—	—	5.9	13.5
Buckwheat Flour Food 2 Food 2 • USDA Buckwheat Flour	100.0	—	75.0	—	10.4	2.5	8.9

Rolled Oats vs Sorghum, Whole Grain, White, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rolled Oats Food 1 Food 1 • USDA Rolled Oats	100.0	—	68.7	—	—	5.9	13.5
Sorghum, Who... Food 2 Food 2 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1

Sorghum Flour, White, Pearled, Unenriched, Dry, Raw vs Yellow Corn Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Flou... Food 1 Food 1 • USDA Sorghum Flour, White, Pearled, Unenriched, Dry, Raw	100.0	—	73.5	—	3.3	3.2	10.2
Yellow Corn ... Food 2 Food 2 • USDA Yellow Corn Flour	100.0	364	80.8	1.0	4.3	1.7	6.2

Sorghum Bran, White, Unenriched, Dry, Raw vs White Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Bran... Food 1 Food 1 • USDA Sorghum Bran, White, Unenriched, Dry, Raw	65.1	—	68.7	—	35.0	9.3	11.2
White Rice F... Food 2 Food 2 • USDA White Rice Flour	100.0	359	79.8	—	0.5	1.3	6.9

Barley Flour vs Flour (All Purpose)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Barley Flour Food 1 Food 1 • USDA Barley Flour	100.0	—	77.4	—	12.8	2.5	8.7
Flour (All P... Food 2 Food 2 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9

Wild Rice, Dry, Raw vs Long Grain Brown Rice Kernel (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Rice, D... Food 1 Food 1 • USDA Wild Rice, Dry, Raw	100.0	—	75.7	—	4.3	1.7	12.8
Long Grain B... Food 2 Food 2 • USDA Long Grain Brown Rice Kernel (Uncooked)	100.0	—	76.7	—	3.0	3.3	7.3

Amaranth Flour vs 00 Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amaranth Flour Food 1 Food 1 • USDA Amaranth Flour	100.0	—	68.8	—	7.2	6.2	13.2
00 Wheat Flour Food 2 Food 2 • USDA 00 Wheat Flour	100.0	—	74.5	—	2.7	1.5	11.4

Amaranth Flour vs Long Grain Brown Rice Kernel (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amaranth Flour Food 1 Food 1 • USDA Amaranth Flour	100.0	—	68.8	—	7.2	6.2	13.2
Long Grain B... Food 2 Food 2 • USDA Long Grain Brown Rice Kernel (Uncooked)	100.0	—	76.7	—	3.0	3.3	7.3

Bulgur vs Barley Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgur Food 1 Food 1 • USDA Bulgur	100.0	—	75.9	—	11.7	2.4	11.8
Barley Flour Food 2 Food 2 • USDA Barley Flour	100.0	—	77.4	—	12.8	2.5	8.7

Rocket Fuel Food Comparisons For Diabetics