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

Mini Bagels, Whole Grain, 8 18 S vs Hamburger Buns, Hawaiian, Smooth Top, Fully Sliced, 3.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Bagels,... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Mini Bagels, Whole Grain, 8 18 S	28g	25.6	250	50.0	3.6	3.6	—	7.1
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

Hoagie Rolls, Whole Grain, Split Top, Hinge Sliced, 5" vs Pepperidge Farm Texas Toast Frozen Garlic Bread, 8 Slices, 11.25 Oz. Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hoagie Rolls... Food 1 Food 1 • 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
Pepperidge F... Food 2 Food 2 • CAMPBELL SOUP COMPANY Pepperidge Farm Texas Toast Frozen Garlic Bread, 8 Slices, 11.25 Oz. Box	40g	26.7	375	37.5	2.5	2.5	20.0	7.5

Hoagie Roll, Whole Grain, Low Sodium, Sliced, 5.5" vs Pepperidge Farm Frozen 5 Cheese Garlic Bread, 11.75 Oz. Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hoagie Roll,... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Hoagie Roll, Whole Grain, Low Sodium, Sliced, 5.5"	57g	52.8	263	50.9	1.8	3.5	3.5	8.8
Pepperidge F... Food 2 Food 2 • 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

Wg Sweet Potato Choc Chip Muffin vs Whole Grain Banana Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wg Sweet Pot... Food 1 Food 1 • BUENA VISTA FOOD PRODUCTS Wg Sweet Potato Choc Chip Muffin	51g	42.9	294	47.1	21.6	3.9	9.8	5.9
Whole Grain ... Food 2 Food 2 • BUENA VISTA FOOD PRODUCTS Whole Grain Banana Loaf	156g	67.3	218	25.0	2.6	2.6	8.3	12.2

Bagels, Whole Grain, Cinnamon Raisin, Sliced, Bulk vs English Muffin, Whole Grain, Sliced, 3.7"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagels, Whol... Food 1 Food 1 • 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
English Muff... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY English Muffin, Whole Grain, Sliced, 3.7"	62g	41.4	194	37.1	1.6	3.2	1.6	6.5

Bridgford Heat And Serve Honey Wheat Rolls, 1.5 Oz (Whole Grain), 6668 vs Conestoga Simple Split 3.0 Oz. Buttermilk Biscuits

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
Conestoga Si... Food 2 Food 2 • C. H. GUENTHER AND SON INC. Conestoga Simple Split 3.0 Oz. Buttermilk Biscuits	64g	52.1	344	43.8	3.1	1.6	17.2	4.7

Pepperidge Farm Whole Grain German Dark Wheat, 24 Oz. Loaf vs 12/12 Ct Ultra Loco Bread Round

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Whole Grain German Dark Wheat, 24 Oz. Loaf	43g	29.2	256	44.2	7.0	9.3	3.5	11.6
12/12 Ct Ult... Food 2 Food 2 • THE FATHER'S TABLE 12/12 Ct Ultra Loco Bread Round	57g	41.2	228	42.1	1.8	5.3	2.6	7.0

Muffins, Whole Grain, Blueberry, Individually Wrapped vs Ep Ctry Wheat Btrd 16 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Who... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Blueberry, Individually Wrapped	113g	97.9	274	46.0	23.9	1.8	8.0	4.4
Ep Ctry Whea... Food 2 Food 2 • PEPPERIDGE FARM INC. Ep Ctry Wheat Btrd 16 Oz	57g	51.0	246	49.1	1.8	3.5	0.9	8.8

Hoagie Rolls, Whole Grain, Pan Baked, Split Top, Hinge Sliced, 6" vs English Muffins, Whole Grain White, Sliced, 3.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hoagie Rolls... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Hoagie Rolls, Whole Grain, Pan Baked, Split Top, Hinge Sliced, 6"	85g	65.0	212	42.4	3.5	3.5	1.2	7.1
English Muff... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY English Muffins, Whole Grain White, Sliced, 3.5"	57g	37.1	211	36.8	1.8	3.5	2.6	10.5

Pepperidge Farm Very Thin White Bread, 16 Oz. vs Bridgford White Whole Wheat Honey Roll Dough, Layer Pack (Whole Grain) 6737

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Very Thin White Bread, 16 Oz.	45g	42.9	267	51.1	4.4	2.2	4.4	8.9
Bridgford Wh... Food 2 Food 2 • BRIDGFORD FOODS CORPORATION Bridgford White Whole Wheat Honey Roll Dough, Layer Pack (Whole Grain) 6737	57g	46.7	263	47.4	7.0	5.3	3.5	10.5

12 Ct Ultra Loco Bread Round vs French Toast Sticks, Whole Grain, Wholesome Choice (Approx. 105 111 Pieces)

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
French Toast... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY French Toast Sticks, Whole Grain, Wholesome Choice (Approx. 105 111 Pieces)	42g	35.0	286	45.2	14.3	2.4	8.3	7.1

English Muffins, Sliced, 3.5" vs Bagel Onion, Clean, Parbaked, Unsliced, 12/6/4 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
English Muff... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY English Muffins, Sliced, 3.5"	57g	43.2	211	40.4	1.8	1.8	1.8	7.0
Bagel Onion,... Food 2 Food 2 • QUALITY BAKERIES LLC Bagel Onion, Clean, Parbaked, Unsliced, 12/6/4 Oz	116g	100.0	259	53.5	4.3	2.6	0.9	9.5

Pepperidge Farm Farmhouse Raisin And Oats Breakfast Bread, 16 Oz. Bag vs Pepperidge Farm Bread Semolina

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • 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
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Bread Semolina	57g	60.8	263	56.1	—	1.8	0.9	8.8

Wg Banana Muffin vs Texas Toast, Whole Grain, Garlic, Low Fat, Low Sodium, Bulk, 4.5" X 3"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wg Banana Mu... Food 1 Food 1 • BUENA VISTA FOOD PRODUCTS Wg Banana Muffin	93g	72.3	258	41.9	12.9	2.2	8.6	4.3
Texas Toast,... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Texas Toast, Whole Grain, Garlic, Low Fat, Low Sodium, Bulk, 4.5" X 3"	34g	23.3	265	38.2	2.9	2.9	7.4	8.8

Hoagie Roll, French Cut, Unsliced, 8" vs Muffins, Whole Grain, Blueberry, Individually Wrapped, 5.25" X 3.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hoagie Roll,... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Hoagie Roll, French Cut, Unsliced, 8"	142g	100.0	239	47.2	0.7	1.4	1.1	8.5
Muffins, Who... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Blueberry, Individually Wrapped, 5.25" X 3.5"	51g	45.1	275	47.1	23.5	2.0	7.8	3.9

Pepperidge Farm Farmhouse Potato Bread, 22 Oz Loaf vs Bagel, 51% White Whole Grain, Clean, Thaw&Serve, Sliced, 72/2 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Potato Bread, 22 Oz Loaf	45g	43.1	267	51.1	8.9	2.2	2.2	8.9
Bagel, 51% W... Food 2 Food 2 • QUALITY BAKERIES LLC Bagel, 51% White Whole Grain, Clean, Thaw&Serve, Sliced, 72/2 Oz	57g	62.2	298	64.9	5.3	8.8	1.8	12.3

12 Ct Ultra Loco Bread Squared vs Brioche, Homestyle Loaf, Sliced, 4.5" X 4"

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 Squared	56g	44.9	268	46.4	1.8	5.4	5.4	7.1
Brioche, Hom... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Brioche, Homestyle Loaf, Sliced, 4.5" X 4"	28g	25.6	250	46.4	3.6	—	1.8	7.1

Hoagie Roll, Thin, Split Top, Unsliced, Hearth Baked, 7" vs Inactive Dinner Rolls, Golden Honey Wheat, Gourmet, 3""

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
Inactive D... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Inactive Dinner Rolls, Golden Honey Wheat, Gourmet, 3""	43g	37.5	233	46.5	4.7	2.3	—	7.0

Biscuits, Buttermilk, Sliced, 3", Premium vs Bagels, Whole Grain, Blueberry, Sliced, Individually Wrapped, 3.75" X 1.75"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Biscuits, Bu... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Biscuits, Buttermilk, Sliced, 3", Premium	79g	65.5	342	44.3	3.8	1.3	13.9	7.6
Bagels, Whol... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Bagels, Whole Grain, Blueberry, Sliced, Individually Wrapped, 3.75" X 1.75"	57g	53.1	246	50.9	7.0	3.5	1.8	7.0

Dinner Rolls, Whole Grain, Hearth Baked, Split Top vs Biscuits, Whole Grain, Honey Wheat, Bottoms, 3"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dinner Rolls... Food 1 Food 1 • 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
Biscuits, Wh... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Biscuits, Whole Grain, Honey Wheat, Bottoms, 3"	28g	21.3	286	42.9	7.1	3.6	10.7	7.1

Rocket Fuel Food Comparisons