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

Muffins, Whole Grain, Chocolate Chocolate Chip, Individually Wrapped vs Bagels, Plain, Sliced, Bulk

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
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

Pepperidge Farm Sweet Hawaiian Hot Dog Buns, Top Sliced, 8 Pack Bag vs Pullman Bread, Whole Grain, Sliced Loaf, 4" X 4"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Sweet Hawaiian Hot Dog Buns, Top Sliced, 8 Pack Bag	50g	48.5	300	52.0	8.0	2.0	4.0	12.0
Pullman Brea... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Pullman Bread, Whole Grain, Sliced Loaf, 4" X 4"	28g	19.7	214	42.9	3.6	7.1	1.8	7.1

Hot Dog Buns, Whole Grain White, 6" Individually Wrapped vs Hoagie Rolls, Dark Honey Wheat, Hinge Slice, Hearth Baked, 7"

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
Hoagie Rolls... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Hoagie Rolls, Dark Honey Wheat, Hinge Slice, Hearth Baked, 7"	113g	100.0	230	47.8	2.7	1.8	0.9	8.0

Chicken Parmesan Tray vs Dinner Rolls, Whole Grain, Low Sodium, Smooth Top, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Parm... Food 1 Food 1 • TASTY BRANDS Chicken Parmesan Tray	213g	45.0	127	11.7	2.8	0.9	4.7	8.9
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

Hamburger Buns, White, 4", Sliced vs Ep Semolina Btrd 16 Oz

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
Ep Semolina ... Food 2 Food 2 • PEPPERIDGE FARM INC. Ep Semolina Btrd 16 Oz	57g	56.9	246	52.6	—	1.8	0.9	8.8

Bagels, Plain, Sliced, Bulk vs Bridgford Grain Waiver Cinnamon Roll Dough, 6717

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagels, Plai... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Bagels, Plain, Sliced, Bulk	54g	51.1	241	50.0	3.7	1.9	0.9	7.4
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

Pepperidge Farm Frozen Crusty Parmesan Garlic Bread, 10 Oz. Loaf vs Pancakes, Whole Grain, Strawberry, Bulk, 4"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • CAMPBELL SOUP COMPANY Pepperidge Farm Frozen Crusty Parmesan Garlic Bread, 10 Oz. Loaf	50g	38.2	360	42.0	2.0	2.0	16.0	10.0
Pancakes, Wh... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Pancakes, Whole Grain, Strawberry, Bulk, 4"	37g	30.4	216	43.2	16.2	1.4	4.7	5.4

Bagel Mini Plain, Thaw&Serve, Sliced, 14/12/1 Oz vs Waffles, Round, Bulk, 4"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagel Mini P... Food 1 Food 1 • QUALITY BAKERIES LLC Bagel Mini Plain, Thaw&Serve, Sliced, 14/12/1 Oz	28g	33.3	321	64.3	7.1	3.6	—	10.7
Waffles, Rou... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Waffles, Round, Bulk, 4"	37g	23.5	243	32.4	5.4	—	8.1	5.4

French Toast Sticks, Original (Approx. 190 210 Pieces), 3.75" X 1" vs Pancakes, Buttermilk, Bulk, 4"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY French Toast Sticks, Original (Approx. 190 210 Pieces), 3.75" X 1"	110g	73.8	282	36.4	10.0	1.8	13.6	4.6
Pancakes, Bu... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Pancakes, Buttermilk, Bulk, 4"	38g	31.5	237	42.1	13.2	—	4.0	5.3

Ep Semolina Btrd 16 Oz vs Challah, Cinnamon Raisin, Sliced

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ep Semolina ... Food 1 Food 1 • PEPPERIDGE FARM INC. Ep Semolina Btrd 16 Oz	57g	56.9	246	52.6	—	1.8	0.9	8.8
Challah, Cin... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Challah, Cinnamon Raisin, Sliced	28g	33.4	321	64.3	17.9	3.6	1.8	7.1

Pepperidge Farm Mini Brown Sugar Cinnamon Bagels, 12 Pack, 17 Oz. Bag vs Whole Grain Cornbread Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Mini Brown Sugar Cinnamon Bagels, 12 Pack, 17 Oz. Bag	120g	100.0	292	60.8	14.2	3.3	1.7	8.3
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

Bread Sticks, Whole Grain, Low Sodium, Pan Baked, 7" vs Bagel, 51% White Whole Grain, Clean, Thaw&Serve, Sliced, 72/2 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Sticks... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Bread Sticks, Whole Grain, Low Sodium, Pan Baked, 7"	43g	35.1	256	46.5	2.3	4.7	3.5	9.3
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

French Toast Sticks, Whole Grain, Wholesome Choice (Approx. 140 150 Pieces) vs Bagels, Plain, Sliced, Bulk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY French Toast Sticks, Whole Grain, Wholesome Choice (Approx. 140 150 Pieces)	94g	78.0	277	44.7	14.9	2.1	8.5	6.4
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

Pepperidge Farm Classic Soft White Dinner Rolls, 12 Pack Bag vs Muffins, Whole Grain, Chocolate Chip, Reduced Fat, Individually Wrapped, Retail

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Classic Soft White Dinner Rolls, 12 Pack Bag	33g	31.2	273	51.5	9.1	3.0	4.6	9.1
Muffins, Who... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Chocolate Chip, Reduced Fat, Individually Wrapped, Retail	57g	54.6	298	50.9	26.3	1.8	8.8	5.3

Biscuits, Honey Wheat, Whole Grain, Pillow Pack, Sliced, 3" X 1" vs Croissants, Whole Grain, Margarine, Reduced Fat, Round, Fully Sliced, 3.8" X 1.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Biscuits, Ho... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Biscuits, Honey Wheat, Whole Grain, Pillow Pack, Sliced, 3" X 1"	57g	44.6	292	43.9	8.0	3.6	9.1	7.7
Croissants, ... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Croissants, Whole Grain, Margarine, Reduced Fat, Round, Fully Sliced, 3.8" X 1.5"	43g	32.9	279	44.2	7.0	4.7	8.1	9.3

Pepperidge Farm Bakery Baker's Basket Frozen Large Dinner Rolls, 1.3 Ounces, 144 Count vs Pepperidge Farm Soft White Slider Buns, 12 Pack Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • CAMPBELL SOUP COMPANY Pepperidge Farm Bakery Baker's Basket Frozen Large Dinner Rolls, 1.3 Ounces, 144 Count	38g	33.1	289	50.0	7.9	5.3	4.0	10.5
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Soft White Slider Buns, 12 Pack Bag	36g	33.0	278	50.0	8.3	2.8	5.6	11.1

Hoagie Rolls, White, Pan Baked, Split Top, Hinge Sliced, 6" vs Whole Grain Rich Sweet Hawaiian Roll Dough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hoagie Rolls... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Hoagie Rolls, White, Pan Baked, Split Top, Hinge Sliced, 6"	85g	66.9	224	43.5	3.5	3.5	2.4	7.1
Whole Grain ... Food 2 Food 2 • RICH PRODUCTS CORPORATION Whole Grain Rich Sweet Hawaiian Roll Dough	39g	32.0	269	45.3	9.9	3.8	5.7	9.7

Bread Sticks, Whole Grain, Low Sodium, Garlic, 5" vs Pullman Bread, Whole Grain, 1 Slice, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Sticks... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Bread Sticks, Whole Grain, Low Sodium, Garlic, 5"	34g	27.5	294	44.1	2.9	2.9	8.8	2.9
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

Croissants, Margarine, Fully Curved, Sliced vs Ep Eur Bgt 11 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Croissants, ... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Croissants, Margarine, Fully Curved, Sliced	85g	69.1	318	47.1	5.9	4.7	12.9	10.6
Ep Eur Bgt 1... Food 2 Food 2 • PEPPERIDGE FARM INC. Ep Eur Bgt 11 Oz	57g	58.9	246	52.6	3.5	—	0.9	8.8

Pepperidge Farm Farmhouse Hearty White Hamburger Buns, 8 Pack Bag vs Pancakes, Mini Maple, Homestyle, Bulk, 3"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Hearty White Hamburger Buns, 8 Pack Bag	71g	61.9	296	47.9	5.6	2.8	5.6	12.7
Pancakes, Mi... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Pancakes, Mini Maple, Homestyle, Bulk, 3"	35g	35.4	257	51.4	22.9	—	4.3	5.7

Rocket Fuel Food Comparisons