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.

Badlow

Pepperidge Farm White Original Bread, 16 Oz Loaf vs Pullman Bread, Whole Grain, 1 Slice, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm White Original Bread, 16 Oz Loaf	50g	48.9	280	52.0	8.0	2.0	4.0	8.0
Pullman Brea... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Pullman Bread, Whole Grain, 1 Slice, Individually Wrapped	28g	19.7	214	42.9	3.6	7.1	1.8	7.1

Muffins, Whole Grain, Apple Cinnamon, Individually Wrapped vs Muffins, Whole Grain, Orange Dream, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Who... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Apple Cinnamon, Individually Wrapped	113g	99.7	274	46.9	23.0	1.8	8.9	4.4
Muffins, Who... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Orange Dream, Individually Wrapped	57g	52.7	298	49.1	26.3	1.8	8.8	5.3

Dinner Roll vs Pepperidge Farm Swirl Lemon Blueberry Flavored Breakfast Bread, 14 Oz Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dinner Roll Food 1 Food 1 • TASTY BRANDS Dinner Roll	33g	23.4	212	42.4	3.0	6.1	3.0	9.1
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Swirl Lemon Blueberry Flavored Breakfast Bread, 14 Oz Loaf	33g	33.2	303	54.6	18.2	3.0	4.6	9.1

Bagel, 51% Whole Grain Cinnamon Raisin, Clean, Thaw&Serve, Sliced, 72/2 Oz vs Knot, Garlic, Whole Grain, 2.0 Oz.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagel, 51% W... Food 1 Food 1 • QUALITY BAKERIES LLC Bagel, 51% Whole Grain Cinnamon Raisin, Clean, Thaw&Serve, Sliced, 72/2 Oz	57g	56.8	281	57.9	8.8	7.0	1.8	8.8
Knot, Garlic... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Knot, Garlic, Whole Grain, 2.0 Oz.	57g	46.5	316	47.4	7.0	5.3	8.8	8.8

Bridgford Grain Waiver Buttermilk Biscuits, Layer Pack 6284 vs Closeout Pancakes, Whole Grain, Wholesome Ch, Buttermilk, 100% Whole Wheat, Bulk, 3.75"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bridgford Gr... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Bridgford Grain Waiver Buttermilk Biscuits, Layer Pack 6284	64g	56.6	281	46.9	6.3	1.6	7.8	6.3
Closeout Pan... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Closeout Pancakes, Whole Grain, Wholesome Ch, Buttermilk, 100% Whole Wheat, Bulk, 3.75"	37g	25.6	216	40.5	13.5	5.4	4.1	5.4

Ep Ctry Wheat Btrd 16 Oz vs Bagels, Whole Grain, Cinnamon Raisin, Sliced, Bulk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ep Ctry Whea... Food 1 Food 1 • PEPPERIDGE FARM INC. Ep Ctry Wheat Btrd 16 Oz	57g	51.0	246	49.1	1.8	3.5	0.9	8.8
Bagels, Whol... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Bagels, Whole Grain, Cinnamon Raisin, Sliced, Bulk	62g	57.0	242	50.0	9.7	3.2	1.6	8.1

Slider Buns, Hawaiian, Split Top, Hinge Sliced, Pull Apart, 2.5"" X 2.5"" vs Muffins, Whole Grain, Blueberry, Reduced Fat, Individually Wrapped, Retail

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Slider Buns,... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Slider Buns, Hawaiian, Split Top, Hinge Sliced, Pull Apart, 2.5"" X 2.5""	28g	25.5	250	50.0	3.6	3.6	1.8	7.1
Muffins, Who... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Blueberry, Reduced Fat, Individually Wrapped, Retail	57g	48.8	281	45.6	24.6	1.8	8.8	5.3

Pepperidge Farm Light Style Whole Wheat Bread, 16 Oz Loaf vs Pioneer 2.1 Oz. Rspo Baked Biscuits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Light Style Whole Wheat Bread, 16 Oz Loaf	57g	40.8	228	45.6	5.3	8.8	1.8	12.3
Pioneer 2.1 ... Food 2 Food 2 • C. H. GUENTHER AND SON INC. Pioneer 2.1 Oz. Rspo Baked Biscuits	60g	50.1	367	45.0	3.3	1.7	16.7	5.0

Marble Rye Loaf, Homestyle, Sliced vs Dinner Rolls, Italian Club, Gourmet, 3"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marble Rye L... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Marble Rye Loaf, Homestyle, Sliced	48g	43.2	229	50.0	2.1	4.2	1.0	8.3
Dinner Rolls... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Dinner Rolls, Italian Club, Gourmet, 3"	40g	33.5	225	45.0	—	2.5	—	7.5

Hamburger Buns, White, 4", Sliced vs Brioche, Hamburger Buns, Sliced, 3.5" X 2"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hamburger Bu... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Hamburger Buns, White, 4", Sliced	51g	43.3	235	45.1	2.0	2.0	2.0	5.9
Brioche, Ham... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Brioche, Hamburger Buns, Sliced, 3.5" X 2"	60g	52.9	233	46.7	3.3	1.7	2.5	8.3

Hot Dog Buns, Whole Grain White, 6" Individually Wrapped vs Whole Grain Rich Dinner Roll Dough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot Dog Buns... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Hot Dog Buns, Whole Grain White, 6" Individually Wrapped	43g	41.2	279	53.5	2.3	4.7	3.5	7.0
Whole Grain ... Food 2 Food 2 • RICH PRODUCTS CORPORATION Whole Grain Rich Dinner Roll Dough	70g	50.0	230	40.7	6.0	4.6	4.0	9.6

Chocolate Chip Waffle vs Pioneer 2.5 Oz. Buttermilk Biscuits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • TASTY BRANDS Chocolate Chip Waffle	67g	67.3	387	55.1	28.3	3.0	17.9	6.0
Pioneer 2.5 ... Food 2 Food 2 • C. H. GUENTHER AND SON INC. Pioneer 2.5 Oz. Buttermilk Biscuits	71g	57.8	352	43.7	2.8	1.4	16.9	5.6

Waffles, Maple Chip Mini, 3" Bulk vs Dinner Rolls, Whole Grain, Hearth Baked, Split Top

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles, Map... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Waffles, Maple Chip Mini, 3" Bulk	40g	31.3	250	40.0	12.5	—	8.8	5.0
Dinner Rolls... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Dinner Rolls, Whole Grain, Hearth Baked, Split Top	57g	45.3	211	42.1	1.8	1.8	0.9	7.0

Bagels, Whole Grain White, Sliced, Bulk, 4" vs Muffins, Whole Grain, Apple Cinnamon, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagels, Whol... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Bagels, Whole Grain White, Sliced, Bulk, 4"	54g	45.3	241	46.3	5.6	3.7	0.9	7.4
Muffins, Who... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Apple Cinnamon, Individually Wrapped	88g	80.0	284	48.9	21.6	2.3	8.0	5.7

Bridgford Honey Wheat Yeast Bakery Roll, Layer Pack (Whole Grain) 6735 vs Pepperidge Farm Golden Potato Hot Dog Buns, Top Sliced, 8 Pack Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bridgford Ho... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Bridgford Honey Wheat Yeast Bakery Roll, Layer Pack (Whole Grain) 6735	57g	46.7	263	47.4	7.0	5.3	3.5	10.5
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Golden Potato Hot Dog Buns, Top Sliced, 8 Pack Bag	50g	46.8	280	50.0	8.0	2.0	4.0	10.0

Muffins, Whole Grain, Cornbread, Individually Wrapped vs Biscuit Dough Made With Whole Grain/51% Handi Split

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Who... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Cornbread, Individually Wrapped	51g	44.8	294	45.1	17.7	—	9.8	5.9
Biscuit Doug... Food 2 Food 2 • RICH PRODUCTS CORPORATION Biscuit Dough Made With Whole Grain/51% Handi Split	59g	38.8	289	38.0	3.0	4.4	12.5	6.4

Handhelds, Empanada, Whole Grain, Turkey Sausage, Egg And Cheese vs Pepperidge Farm Farmhouse Butter Hamburger Buns, 8 Pack Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Handhelds, E... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Handhelds, Empanada, Whole Grain, Turkey Sausage, Egg And Cheese	79g	29.0	215	21.5	1.3	2.5	11.4	8.9
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Butter Hamburger Buns, 8 Pack Bag	64g	62.5	266	51.6	9.4	1.6	2.3	9.4

Whole Grain Blueberry Muffin vs Pepperidge Farm Farmhouse Raisin And Oats Breakfast Bread, 16 Oz. Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BUENA VISTA FOOD PRODUCTS Whole Grain Blueberry Muffin	85g	72.3	271	45.9	20.0	2.4	8.2	4.7
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Raisin And Oats Breakfast Bread, 16 Oz. Bag	38g	36.8	289	52.6	18.4	2.6	4.0	13.2

Muffins, Whole Grain, Banana, Individually Wrapped vs Pepperidge Farm Texas Toast Frozen Mozzarella & Monterey Jack Bread, 6 Slices, 9.5 Oz. Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Who... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Banana, Individually Wrapped	51g	47.1	275	49.0	25.5	2.0	6.9	3.9
Pepperidge F... Food 2 Food 2 • CAMPBELL SOUP COMPANY Pepperidge Farm Texas Toast Frozen Mozzarella & Monterey Jack Bread, 6 Slices, 9.5 Oz. Box	45g	26.7	333	33.3	2.2	2.2	17.8	11.1

Hoagie Rolls, Wheat, Hearth Baked, Split Top, Hinge Sliced 12" vs Brioche, Gourmet Hot Dog Roll, 8" X 3"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hoagie Rolls... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Hoagie Rolls, Wheat, Hearth Baked, Split Top, Hinge Sliced 12"	184g	100.0	223	46.7	3.3	3.3	1.1	7.6
Brioche, Gou... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Brioche, Gourmet Hot Dog Roll, 8" X 3"	85g	100.0	376	69.4	14.1	2.4	7.1	12.9

Rocket Fuel Food Comparisons