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 Farmhouse Honey Wheat Bread, 24 Oz Loaf vs Dinner Rolls, Whole Grain, Low Sodium, Smooth Top, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Honey Wheat Bread, 24 Oz Loaf	49g	44.8	286	51.0	12.2	4.1	4.1	10.2
Dinner Rolls... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Dinner Rolls, Whole Grain, Low Sodium, Smooth Top, Individually Wrapped	28g	23.6	214	46.4	—	3.6	—	7.1

Loaf Bread, Italian, Hearth Baked, Thick Sliced, 5.25" X 3.25" vs Whole Grain Blueberry Muffin Top

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaf Bread, ... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Loaf Bread, Italian, Hearth Baked, Thick Sliced, 5.25" X 3.25"	48g	45.2	250	50.0	—	2.1	1.0	8.3
Whole Grain ... Food 2 Food 2 • BUENA VISTA FOOD PRODUCTS Whole Grain Blueberry Muffin Top	70g	60.6	271	47.1	18.6	2.9	8.6	4.3

Closeout Biscuits, Buttermilk, Whole Grain, Reduced Sodium, Sliced, 3" vs Pepperidge Farm Farmhouse Sourdough Bread, 24 Oz Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Closeout Bis... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Closeout Biscuits, Buttermilk, Whole Grain, Reduced Sodium, Sliced, 3"	45g	35.0	289	44.4	2.2	4.4	11.1	6.7
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Sourdough Bread, 24 Oz Loaf	49g	47.0	265	51.0	4.1	2.0	3.1	8.2

Bridgford Heat And Serve White Whole Wheat Breadsticks (Whole Grain), Layer Pack 6621 vs Bagel Variety, Clean, Thaw&Serve, Sliced, 6/6/4 Oz.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bridgford He... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Bridgford Heat And Serve White Whole Wheat Breadsticks (Whole Grain), Layer Pack 6621	28g	25.3	286	50.0	7.1	3.6	3.6	10.7
Bagel Variet... Food 2 Food 2 • QUALITY BAKERIES LLC Bagel Variety, Clean, Thaw&Serve, Sliced, 6/6/4 Oz.	113g	100.0	257	52.2	5.3	1.8	0.9	9.7

Closeout Muffin Tops, Whole Grain, Blueberry, Individually Wrapped, 4" vs Biscuits, Honey Wheat, Whole Grain, Low Sodium, Pillow Pack, Sliced, 2.25" X 1"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Closeout Muf... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Closeout Muffin Tops, Whole Grain, Blueberry, Individually Wrapped, 4"	57g	48.8	281	45.6	24.6	1.8	8.8	5.3
Biscuits, Ho... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Biscuits, Honey Wheat, Whole Grain, Low Sodium, Pillow Pack, Sliced, 2.25" X 1"	28g	23.3	286	46.4	10.7	3.6	10.7	7.1

Waffles, Whole Grain, Wholesome Choice, Gourmet, 2 Pack, 4" vs Bagels, Whole Grain, Sliced, Bulk, 4" X 1.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles, Who... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Waffles, Whole Grain, Wholesome Choice, Gourmet, 2 Pack, 4"	74g	27.5	162	21.6	5.4	2.7	8.1	2.7
Bagels, Whol... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Bagels, Whole Grain, Sliced, Bulk, 4" X 1.5"	62g	57.0	242	50.0	4.8	3.2	0.8	8.1

Pepperidge Farm Farmhouse 100% Whole Wheat Bread, 24 Oz Loaf vs Bagels, Plain, Sliced, Bulk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse 100% Whole Wheat Bread, 24 Oz Loaf	49g	36.9	265	46.9	8.2	8.2	5.1	10.2
Bagels, Plai... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Bagels, Plain, Sliced, Bulk	54g	51.1	241	50.0	3.7	1.9	0.9	7.4

Bridgford Old South Buttermilk Biscuits, Layer Pack 6185 vs Muffins, Whole Grain, Cornbread, Individually Wrapped, 2.5" X 2"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bridgford Ol... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Bridgford Old South Buttermilk Biscuits, Layer Pack 6185	64g	52.4	297	43.8	4.7	1.6	10.9	6.3
Muffins, Who... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Cornbread, Individually Wrapped, 2.5" X 2"	85g	72.2	282	45.9	17.7	2.4	9.4	4.7

Conestoga Extra Crispy English Muffin vs Hamburger Buns, Whole Grain, Premium, 4.5", Sliced

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Conestoga Ex... Food 1 Food 1 • C. H. GUENTHER AND SON INC. Conestoga Extra Crispy English Muffin	65g	57.0	231	46.2	1.5	1.5	2.3	7.7
Hamburger Bu... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Hamburger Buns, Whole Grain, Premium, 4.5", Sliced	85g	68.7	224	45.9	3.5	4.7	1.2	8.2

English Muffins, Whole Grain, Sliced, 3.75" vs Bridgford Honey Wheat Sandwich Roll Dough, Layer Pack (Whole Grain) 6738

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
English Muff... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY English Muffins, Whole Grain, Sliced, 3.75"	57g	38.4	214	37.8	1.1	3.5	1.5	8.5
Bridgford Ho... Food 2 Food 2 • BRIDGFORD FOODS CORPORATION Bridgford Honey Wheat Sandwich Roll Dough, Layer Pack (Whole Grain) 6738	68g	58.5	265	48.5	7.4	4.4	2.9	10.3

Pepperidge Farm Bread Sourdough vs Mini Loaf, Cornbread, Individually Wrapped, Retail, 3.25" X 1.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Bread Sourdough	57g	52.9	246	49.1	1.8	1.8	0.9	8.8
Mini Loaf, C... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Mini Loaf, Cornbread, Individually Wrapped, Retail, 3.25" X 1.5"	57g	50.5	316	47.4	21.1	1.8	12.3	5.3

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • 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
Cinnaboli Food 2 Food 2 • TASTY BRANDS Cinnaboli	82g	74.5	256	46.3	12.2	—	4.9	6.1

Biscuits, Honey Wheat, Whole Grain, Low Sodium, Pillow Pack, Sliced, 2.25" X 1" vs Croissant, Butter Blend, Round, Unsliced, 3.75 Oz.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Biscuits, Ho... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Biscuits, Honey Wheat, Whole Grain, Low Sodium, Pillow Pack, Sliced, 2.25" X 1"	28g	23.3	286	46.4	10.7	3.6	10.7	7.1
Croissant, B... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Croissant, Butter Blend, Round, Unsliced, 3.75 Oz.	106g	83.6	292	43.4	6.6	2.8	9.4	7.6

Waffles, Whole Grain, Wholesome Choice, Gourmet, 2 Pack, 4" vs Meal Kit, Whole Grain Breakf Bun, Whole Grain Snackables, Alphabet, Apple Juice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles, Who... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Waffles, Whole Grain, Wholesome Choice, Gourmet, 2 Pack, 4"	74g	27.5	162	21.6	5.4	2.7	8.1	2.7
Meal Kit, Wh... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Meal Kit, Whole Grain Breakf Bun, Whole Grain Snackables, Alphabet, Apple Juice	65g	38.2	169	30.8	15.9	1.0	4.6	2.6

Ep Ctry Wheat Btrd 16 Oz vs Pepperidge Farm Bakery Specialty Breads Garlic Toast Slices, 1.4 Ounces, 128 Count

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
Pepperidge F... Food 2 Food 2 • CAMPBELL SOUP COMPANY Pepperidge Farm Bakery Specialty Breads Garlic Toast Slices, 1.4 Ounces, 128 Count	40g	28.7	375	37.5	2.5	—	20.0	7.5

Muffins, Whole Grain, Chocolate Chocolate Chip, Reduced Fat, Individually Wrapped vs Mini Loaf, Banana, Individually Wrapped, 3.25" X 1.5"

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, Reduced Fat, Individually Wrapped	57g	50.7	281	47.4	24.6	1.8	8.8	5.3
Mini Loaf, B... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Mini Loaf, Banana, Individually Wrapped, 3.25" X 1.5"	57g	52.2	333	49.1	28.1	1.8	14.0	5.3

12 Ct Ultra Loco Bread Round vs Pepperidge Farm Golden Potato Hamburger Buns, 8 Pack Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
12 Ct Ultra ... Food 1 Food 1 • THE FATHER'S TABLE 12 Ct Ultra Loco Bread Round	57g	41.2	228	42.1	1.8	5.3	2.6	7.0
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Golden Potato Hamburger Buns, 8 Pack Bag	53g	48.5	283	49.1	9.4	1.9	4.7	11.3

Hot Dog Buns, Whole Grain White, 6" vs Bridgford Old South Buttermilk Biscuits, Layer Pack 6185

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
Bridgford Ol... Food 2 Food 2 • BRIDGFORD FOODS CORPORATION Bridgford Old South Buttermilk Biscuits, Layer Pack 6185	64g	52.4	297	43.8	4.7	1.6	10.9	6.3

Kaiser Bun, Whole Grain White, Small, Sliced, 3.75" vs Pepperidge Farm Swirl Baked Apple With Caramel Breakfast Bread, 14 Oz. Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kaiser Bun, ... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Kaiser Bun, Whole Grain White, Small, Sliced, 3.75"	57g	45.3	211	43.9	3.5	3.5	0.9	7.0
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Swirl Baked Apple With Caramel Breakfast Bread, 14 Oz. Bag	33g	33.1	303	54.6	18.2	3.0	6.1	9.1

Bridgford White Whole Wheat Breadstick Dough, Layer Pack (Whole Grain) 6721 vs Hoagie Rolls, Whole Grain, Split Top, Hinge Sliced, 5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bridgford Wh... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Bridgford White Whole Wheat Breadstick Dough, Layer Pack (Whole Grain) 6721	57g	46.7	263	47.4	7.0	5.3	3.5	10.5
Hoagie Rolls... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Hoagie Rolls, Whole Grain, Split Top, Hinge Sliced, 5"	57g	45.2	228	43.9	1.8	3.5	1.8	7.0

Rocket Fuel Food Comparisons