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

English Muffin, Whole Grain, Sliced, 3.7" vs Hamburger Buns, White, Sesame Seed, Sliced 5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
English Muff... Food 1 Food 1 • 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
Hamburger Bu... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Hamburger Buns, White, Sesame Seed, Sliced 5"	77g	66.8	234	45.5	2.6	1.3	2.6	6.5

Waffles, Whole Grain, Wholesome Choice, Cinnamon, 2 Pack, 4" vs Closeout Muffins, Cornbread, Low Fat, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles, Who... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Waffles, Whole Grain, Wholesome Choice, Cinnamon, 2 Pack, 4"	74g	44.9	230	33.8	5.4	2.7	8.1	5.4
Closeout Muf... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Closeout Muffins, Cornbread, Low Fat, Individually Wrapped	57g	59.1	263	54.4	24.6	1.8	2.6	5.3

Hamburger Buns, White, Sesame Seed, Sliced 5" vs Pullman Bread, Whole Grain, 2 Slices, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hamburger Bu... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Hamburger Buns, White, Sesame Seed, Sliced 5"	77g	66.8	234	45.5	2.6	1.3	2.6	6.5
Pullman Brea... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Pullman Bread, Whole Grain, 2 Slices, Individually Wrapped	57g	39.4	211	42.1	7.0	7.0	1.8	7.0

Whole Grain Rich 2 Oz Eq Oven Fired Flatbread vs Butternut Half Loaf White Enriched Bread, 1/2 Loaf, 12 Oz.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • RICH PRODUCTS CORPORATION Whole Grain Rich 2 Oz Eq Oven Fired Flatbread	62g	48.4	285	44.4	3.1	4.4	8.0	9.3
Butternut Ha... Food 2 Food 2 • LEWIS BAKERIES INC. Butternut Half Loaf White Enriched Bread, 1/2 Loaf, 12 Oz.	49g	22.3	120	24.0	3.0	1.0	1.5	4.0

Ep Sesame Itl Loaf 19 Oz vs Challah, Cinnamon Raisin, Sliced

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
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

Muffins, Whole Grain, Apple Cinnamon, Individually Wrapped, 2.25" X 3.5" vs Kaiser Bun, Whole Grain White, Small, Sliced, 3.75"

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, 2.25" X 3.5"	51g	46.9	275	47.1	21.6	—	7.8	5.9
Kaiser Bun, ... Food 2 Food 2 • 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 Farm Stone Ground 100% Whole Wheat Bread, 16 Oz. Loaf vs Pepperidge Farm Whole Grain 15 Grain Bread, 24 Oz Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Stone Ground 100% Whole Wheat Bread, 16 Oz. Loaf	50g	37.0	260	46.0	6.0	8.0	5.0	10.0
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Whole Grain 15 Grain Bread, 24 Oz Loaf	43g	32.9	279	46.5	9.3	7.0	5.8	11.6

Brioche, Gourmet Dinner Roll, 2.5" X 2.5" vs Cornbread Bowl, Whole Grain, Fully Baked, Thaw & Serve, 2.5 Oz., 3.25" X 2.33"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brioche, Gou... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Brioche, Gourmet Dinner Roll, 2.5" X 2.5"	57g	56.3	281	52.6	10.5	1.8	5.3	10.5
Cornbread Bo... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Cornbread Bowl, Whole Grain, Fully Baked, Thaw & Serve, 2.5 Oz., 3.25" X 2.33"	71g	62.7	268	46.5	23.9	1.4	8.5	4.2

Whole Grain Rich Sweet Hawaiian Roll Dough vs Pepperidge Farm Farmhouse Honey Wheat Bread, 24 Oz Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • RICH PRODUCTS CORPORATION Whole Grain Rich Sweet Hawaiian Roll Dough	39g	32.0	269	45.3	9.9	3.8	5.7	9.7
Pepperidge F... Food 2 Food 2 • 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

Bosco Whole Grain 100% Lmps Cheese Stuffed Breadsticks, 2.15 Oz. vs Pepperidge Farm Light Style Oatmeal Bread, 1 Lb Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bosco Whole ... Food 1 Food 1 • TYSON FOODS INC. Bosco Whole Grain 100% Lmps Cheese Stuffed Breadsticks, 2.15 Oz.	61g	27.5	266	26.2	2.2	2.5	10.8	16.0
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Light Style Oatmeal Bread, 1 Lb Bag	57g	50.8	246	49.1	5.3	3.5	1.8	10.5

Bagel 51% White Whole Grain, Clean, Thaw&Serve, Sliced, 15/6/2.3 Oz vs Closeout Waffles, Whole Grain, Wholesome Ch, Gourmet, 100% Whole Wheat, Bulk, 4"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagel 51% Wh... Food 1 Food 1 • QUALITY BAKERIES LLC Bagel 51% White Whole Grain, Clean, Thaw&Serve, Sliced, 15/6/2.3 Oz	65g	60.7	262	53.9	4.6	6.2	1.5	9.2
Closeout Waf... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Closeout Waffles, Whole Grain, Wholesome Ch, Gourmet, 100% Whole Wheat, Bulk, 4"	37g	19.5	216	32.4	5.4	5.4	8.1	5.4

Pepperidge Farm White Hot Dog Buns, Side Sliced, 8 Pack Bag vs Whole Grain Sweet Potato Chocolate Chip Muffin Top

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
Whole Grain ... Food 2 Food 2 • BUENA VISTA FOOD PRODUCTS Whole Grain Sweet Potato Chocolate Chip Muffin Top	89g	78.2	290	48.0	22.3	3.3	10.0	4.5

Waffles, Mini, 3", Bulk vs Hamburger Buns, White, Sesame Seed, Sliced 5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles, Min... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Waffles, Mini, 3", Bulk	40g	29.3	250	37.5	7.5	—	8.8	5.0
Hamburger Bu... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Hamburger Buns, White, Sesame Seed, Sliced 5"	77g	66.8	234	45.5	2.6	1.3	2.6	6.5

Biscuits, Honey Wheat, Whole Grain, Low Sodium, Pillow Pack, Sliced, 2.25" X 1" vs Hoagie Rolls, Wheat, Hearth Baked, Split Top, Hinge Sliced 12"

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
Hoagie Rolls... Food 2 Food 2 • 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

Whole Grain Sweet Potato Chocolate Chip Muffin vs Bridgford Single Serve Individually Wrapped White Whole Wheat Rolls (Whole Grain), 2 Oz., 6689

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BUENA VISTA FOOD PRODUCTS Whole Grain Sweet Potato Chocolate Chip Muffin	99g	87.9	283	47.5	22.2	2.0	9.1	5.1
Bridgford Si... Food 2 Food 2 • BRIDGFORD FOODS CORPORATION Bridgford Single Serve Individually Wrapped White Whole Wheat Rolls (Whole Grain), 2 Oz., 6689	57g	46.9	246	45.6	5.3	3.5	3.5	8.8

Biscuit Stick Dough vs Muffins, Whole Grain, Cornbread, Individually Wrapped, 2.5" X 2"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Biscuit Stic... Food 1 Food 1 • RICH PRODUCTS CORPORATION Biscuit Stick Dough	35g	25.2	303	37.7	2.9	1.0	14.3	5.8
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

Bagels, Whole Grain, Sliced, Bulk vs Hamburger Buns, Whole Grain White, Sliced, 3.75"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagels, Whol... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Bagels, Whole Grain, Sliced, Bulk	85g	72.7	247	48.2	5.9	4.7	1.2	8.2
Hamburger Bu... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Hamburger Buns, Whole Grain White, Sliced, 3.75"	51g	41.3	216	45.1	2.0	3.9	2.9	5.9

Sub Roll Dough Made With Whole Grains vs Muffins, Blueberry, Low Fat, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sub Roll Dou... Food 1 Food 1 • RICH PRODUCTS CORPORATION Sub Roll Dough Made With Whole Grains	106g	74.5	229	40.7	4.7	4.7	4.1	9.1
Muffins, Blu... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Muffins, Blueberry, Low Fat, Individually Wrapped	57g	53.2	228	49.1	26.3	1.8	2.6	5.3

Pepperidge Farm Texas Toast Frozen Garlic Bread, 8 Slices, 11.25 Oz. Box vs Pepperidge Farm Farmhouse Sweet Hawaiian Bread, 22 Oz Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • 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
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Sweet Hawaiian Bread, 22 Oz Loaf	45g	40.7	289	48.9	13.3	2.2	3.3	13.3

Whole Grain Sweet Potato Chocolate Chip Muffin vs Wg Sweet Potato Choc Chip Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BUENA VISTA FOOD PRODUCTS Whole Grain Sweet Potato Chocolate Chip Muffin	99g	87.9	283	47.5	22.2	2.0	9.1	5.1
Wg Sweet Pot... Food 2 Food 2 • BUENA VISTA FOOD PRODUCTS Wg Sweet Potato Choc Chip Muffin	51g	42.9	294	47.1	21.6	3.9	9.8	5.9

Rocket Fuel Food Comparisons