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 Jewish Pumpernickel Dark Pump 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 Jewish Pumpernickel Dark Pump Bread, 16 Oz. Loaf	32g	27.4	250	46.9	3.1	3.1	3.1	9.4
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

French Toast Bites, Whole Grain, Wholesome Choice, Cinnamon, Bulk 54 Servings vs Waffles, Mini, 3", Bulk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY French Toast Bites, Whole Grain, Wholesome Choice, Cinnamon, Bulk 54 Servings	85g	69.9	294	44.7	14.1	2.4	9.4	7.1
Waffles, Min... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Waffles, Mini, 3", Bulk	40g	29.3	250	37.5	7.5	—	8.8	5.0

Hot Dog Buns, Whole Grain White, 6" vs Bagels, Plain, Sliced 6's

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"	51g	39.4	216	43.1	2.0	3.9	2.9	5.9
Bagels, Plai... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Bagels, Plain, Sliced 6's	79g	76.6	253	50.6	5.1	1.3	1.3	7.6

Hoagie Roll, Thin, Split Top, Unsliced, Hearth Baked, 7" vs Muffins, Whole Grain, Chocolate Chip, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hoagie Roll,... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Hoagie Roll, Thin, Split Top, Unsliced, Hearth Baked, 7"	85g	74.8	224	45.9	1.2	1.2	1.2	7.1
Muffins, Who... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Chocolate Chip, Individually Wrapped	113g	100.0	301	50.4	26.6	1.8	9.7	5.3

Ep Ctry Wheat Btrd 16 Oz vs Whole Grain Cornbread Muffin

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
Whole Grain ... Food 2 Food 2 • BUENA VISTA FOOD PRODUCTS Whole Grain Cornbread Muffin	51g	45.0	275	47.1	15.7	2.0	8.8	3.9

Bagels, Whole Grain White, Sliced, Individually Wrapped vs Pioneer 2.1 Oz. Rspo Baked Biscuits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagels, Whol... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Bagels, Whole Grain White, Sliced, Individually Wrapped	57g	49.2	228	47.4	5.3	3.5	0.9	7.0
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

Pepperidge Farm Frozen 5 Cheese Garlic Bread, 11.75 Oz. Bag vs Biscuit Dough Made With Whole Grain/51 Handi Split 1.35 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • CAMPBELL SOUP COMPANY Pepperidge Farm Frozen 5 Cheese Garlic Bread, 11.75 Oz. Bag	56g	36.2	357	35.7	1.8	1.8	17.9	10.7
Biscuit Doug... Food 2 Food 2 • RICH PRODUCTS CORPORATION Biscuit Dough Made With Whole Grain/51 Handi Split 1.35 Oz	38g	24.9	286	38.0	2.9	4.5	12.5	6.4

Conestoga 2.25 Oz. Reduced Sodium Classic Simple Split Biscuit vs Hoagie Rolls, Whole Grain, Pan Baked, Sm Top, Hinge Sliced, 7"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Conestoga 2.... Food 1 Food 1 • C. H. GUENTHER AND SON INC. Conestoga 2.25 Oz. Reduced Sodium Classic Simple Split Biscuit	64g	50.1	344	42.2	4.7	1.6	17.2	4.7
Hoagie Rolls... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Hoagie Rolls, Whole Grain, Pan Baked, Sm Top, Hinge Sliced, 7"	85g	68.7	224	45.9	3.5	4.7	1.2	8.2

Bagels, Honey Whole Grain, Sliced 6's vs Bagel Blueberry, Clean, Thaw&Serve, Sliced, 12/6/4 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagels, Hone... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Bagels, Honey Whole Grain, Sliced 6's	79g	66.8	241	46.8	6.3	3.8	1.3	7.6
Bagel Bluebe... Food 2 Food 2 • QUALITY BAKERIES LLC Bagel Blueberry, Clean, Thaw&Serve, Sliced, 12/6/4 Oz	113g	100.0	257	52.2	9.7	1.8	1.3	8.0

Bridgford Heat And Serve Honey Wheat Rolls, 1.5 Oz (Whole Grain), 6668 vs Bagel Plain, Clean, Thaw&Serve, Sliced, Iw 48/3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bridgford He... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Bridgford Heat And Serve Honey Wheat Rolls, 1.5 Oz (Whole Grain), 6668	43g	35.1	256	46.5	7.0	4.7	3.5	9.3
Bagel Plain,... Food 2 Food 2 • QUALITY BAKERIES LLC Bagel Plain, Clean, Thaw&Serve, Sliced, Iw 48/3 Oz	85g	88.1	259	54.1	5.9	1.2	1.2	9.4

Ep Bah Dinner Rolls vs Pepperidge Farm Farmhouse Berry Sunflower Breakfast Bread, 16 Oz. Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ep Bah Dinne... Food 1 Food 1 • PEPPERIDGE FARM INC. Ep Bah Dinner Rolls	57g	52.8	263	49.1	—	1.8	2.6	8.8
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Berry Sunflower Breakfast Bread, 16 Oz. Bag	38g	34.8	289	50.0	15.8	2.6	5.3	13.2

Bridgford Honey Whole Wheat Biscuits, Layer Pack (Whole Grain) 6293 vs Pepperidge Farm Jewish Rye Soft Rye Bread, 16 Oz. Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bridgford Ho... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Bridgford Honey Whole Wheat Biscuits, Layer Pack (Whole Grain) 6293	35g	29.2	286	45.7	8.6	2.9	8.6	5.7
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Jewish Rye Soft Rye Bread, 16 Oz. Bag	32g	27.4	250	46.9	3.1	3.1	3.1	9.4

Pioneer 1.2 Oz. Square Buttermilk Biscuits vs Pepperidge Farm Jewish Rye & Pumpernickel Deli Swirl Bread, 2 Lb. Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pioneer 1.2 ... Food 1 Food 1 • C. H. GUENTHER AND SON INC. Pioneer 1.2 Oz. Square Buttermilk Biscuits	68g	54.1	338	42.7	1.5	1.5	14.7	5.9
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Jewish Rye & Pumpernickel Deli Swirl Bread, 2 Lb. Loaf	32g	27.4	250	46.9	3.1	3.1	3.1	9.4

Muffins, Whole Grain, Chocolate Chocolate Chip, Individually Wrapped vs Hamburger Buns, Hawaiian, Smooth Top, Fully Sliced, 3.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Who... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Chocolate Chocolate Chip, Individually Wrapped	113g	100.0	292	47.8	23.0	1.8	9.7	6.2
Hamburger Bu... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Hamburger Buns, Hawaiian, Smooth Top, Fully Sliced, 3.5"	57g	53.1	246	49.1	5.3	1.8	1.8	7.0

Pepperidge Farm White Hot Dog Buns, Side Sliced, 8 Pack Bag vs Bagel Blueberry, Clean, Thaw&Serve, Sliced, 6/6/4 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm White Hot Dog Buns, Side Sliced, 8 Pack Bag	50g	48.7	280	52.0	12.0	2.0	4.0	10.0
Bagel Bluebe... Food 2 Food 2 • QUALITY BAKERIES LLC Bagel Blueberry, Clean, Thaw&Serve, Sliced, 6/6/4 Oz	113g	100.0	257	52.2	9.7	1.8	1.3	8.0

Ep Sesame Itl Loaf 19 Oz vs Pepperidge Farm Jewish Rye Seeded Bread, 16 Oz Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ep Sesame It... Food 1 Food 1 • PEPPERIDGE FARM INC. Ep Sesame Itl Loaf 19 Oz	57g	52.9	246	49.1	1.8	1.8	0.9	8.8
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Jewish Rye Seeded Bread, 16 Oz Bag	32g	29.3	250	50.0	3.1	3.1	3.1	9.4

Bridgford Single Serve Individually Wrapped Honey Whole Wheat Biscuits (Whole Grain), 1.25 Oz., 6685 vs Pepperidge Farm Whole Grain 100% Whole Wheat Bread, 24 Oz Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bridgford Si... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Bridgford Single Serve Individually Wrapped Honey Whole Wheat Biscuits (Whole Grain), 1.25 Oz., 6685	35g	29.2	286	45.7	8.6	2.9	8.6	5.7
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Whole Grain 100% Whole Wheat Bread, 24 Oz Loaf	43g	35.0	279	48.8	9.3	7.0	3.5	11.6

Pepperidge Farm Sesame Topped Hamburger Buns, 8 Pack Bag vs Bridgford Grain Waiver Cinnamon Roll Dough, 6717

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Sesame Topped Hamburger Buns, 8 Pack Bag	53g	48.6	283	49.1	9.4	1.9	3.8	11.3
Bridgford Gr... Food 2 Food 2 • BRIDGFORD FOODS CORPORATION Bridgford Grain Waiver Cinnamon Roll Dough, 6717	71g	66.1	324	50.7	11.3	2.8	9.9	7.0

Pullman Bread, Whole Grain, 1 Slice, Individually Wrapped vs Sausage Egg Cheese Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pullman Brea... Food 1 Food 1 • 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
Sausage Egg ... Food 2 Food 2 • TASTY BRANDS Sausage Egg Cheese Sandwich	141g	53.7	234	21.3	4.3	1.4	12.1	12.1

Muffins, Whole Grain, Chocolate Chocolate Chip, Individually Wrapped vs Waffles, Whole Grain, Wholesome Choice, Maple, 4.25"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Who... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Chocolate Chocolate Chip, Individually Wrapped	113g	100.0	292	47.8	23.0	1.8	9.7	6.2
Waffles, Who... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Waffles, Whole Grain, Wholesome Choice, Maple, 4.25"	40g	25.5	225	35.0	7.5	2.5	7.5	5.0

Rocket Fuel Food Comparisons