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

Whole Grain Rich 2 Oz Eq Oven Fired Flatbread vs Dinner Roll, Whole Grain, Low Sodium, 2.5"

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
Dinner Roll,... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Dinner Roll, Whole Grain, Low Sodium, 2.5"	28g	29.2	321	57.1	3.6	3.6	3.6	10.7

English Muffins, Sliced, 3.5" vs Pepperidge Farm Frozen 5 Cheese Garlic Bread, 11.75 Oz. Bag

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
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

Old El Paso Flour Tortilla Mini Taco Boats 40 Count vs Hoagie Rolls, Whole Grain, Pan Baked, Split Top, Fully Sliced 5.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • GENERAL MILLS SALES INC. Old El Paso Flour Tortilla Mini Taco Boats 40 Count	48g	46.5	333	52.1	2.1	2.1	12.5	6.3
Hoagie Rolls... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Hoagie Rolls, Whole Grain, Pan Baked, Split Top, Fully Sliced 5.5"	57g	48.9	263	49.1	3.5	5.3	2.6	8.8

Pepperidge Farm Farmhouse Hearty White Hamburger Buns, 30 Oz. Bag, 12 Pack 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 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Hearty White Hamburger Buns, 30 Oz. Bag, 12 Pack	71g	61.9	296	47.9	5.6	2.8	5.6	12.7
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

Bagel, 51% Whole Grain Blueberry, Clean, Thaw&Serve, Sliced, 72/2 Oz vs Old El Paso Flour Tortilla Mini Taco Boats 40 Count

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagel, 51% W... Food 1 Food 1 • QUALITY BAKERIES LLC Bagel, 51% Whole Grain Blueberry, Clean, Thaw&Serve, Sliced, 72/2 Oz	57g	58.7	281	57.9	10.5	5.3	1.8	8.8
Old El Paso ... Food 2 Food 2 • GENERAL MILLS SALES INC. Old El Paso Flour Tortilla Mini Taco Boats 40 Count	48g	46.5	333	52.1	2.1	2.1	12.5	6.3

Pepperidge Farm Italian With Sesame Seeds Bread, 20 Oz. Bag vs Hoagie Rolls, Whole Grain, Pan Baked, Sm Top, Hinge Sliced, 7"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Italian With Sesame Seeds Bread, 20 Oz. Bag	32g	29.3	281	53.1	3.1	6.2	4.7	9.4
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

Yeast Rolls, Whole Grain, Warm & Serve vs Hoagie Roll, Thin, Split Top, Unsliced, Hearth Baked, 7"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yeast Rolls,... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Yeast Rolls, Whole Grain, Warm & Serve	51g	49.3	294	52.9	7.8	3.9	4.9	3.9
Hoagie Roll,... Food 2 Food 2 • 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

Knot, Garlic, Whole Grain, 1.3 Oz vs Pepperidge Farm Farmhouse Whole Grain White Bread, 24 Oz Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Knot, Garlic... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Knot, Garlic, Whole Grain, 1.3 Oz	37g	31.0	324	48.7	8.1	5.4	9.5	8.1
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Whole Grain White Bread, 24 Oz Loaf	49g	41.2	245	51.0	8.2	8.2	2.0	8.2

Pepperidge Farm White Sandwich Bread, 16 Oz Loaf vs Pepperidge Farm Swirl 100% Whole Wheat Cinnamon With Raisins Breakfast Bread, 16 Oz Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm White Sandwich Bread, 16 Oz Loaf	45g	42.9	289	51.1	4.4	2.2	5.6	8.9
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Swirl 100% Whole Wheat Cinnamon With Raisins Breakfast Bread, 16 Oz Loaf	33g	27.1	273	48.5	15.2	6.1	4.6	12.1

Hot Dog Buns, White, 6" vs Pepperidge Farm Bread Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot Dog Buns... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Hot Dog Buns, White, 6"	43g	35.4	233	44.2	2.3	2.3	2.3	7.0
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Bread Garlic	50g	38.4	360	42.0	2.0	2.0	16.0	8.0

Pepperidge Farm Texas Toast Frozen 5 Cheese Bread, 6 Slices, 9.5 Oz. Box vs Hoagie Rolls, Whole Grain, Split Top, Hinge Sliced, 5.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • CAMPBELL SOUP COMPANY Pepperidge Farm Texas Toast Frozen 5 Cheese Bread, 6 Slices, 9.5 Oz. Box	45g	26.7	333	33.3	2.2	2.2	17.8	11.1
Hoagie Rolls... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Hoagie Rolls, Whole Grain, Split Top, Hinge Sliced, 5.5"	57g	45.3	211	42.1	3.5	1.8	0.9	7.0

Whole Grain Cinnamon Glazed French Toast Sticks, 100/2.9 Oz., Frozen, Bulk vs Hoagie Rolls, Whole Grain, Split Top, Hinge Sliced, 5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • CARGILL POULTRY PRODUCTS DIV Whole Grain Cinnamon Glazed French Toast Sticks, 100/2.9 Oz., Frozen, Bulk	81g	50.2	259	34.5	9.9	2.5	8.6	9.9
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

Bread Sticks, Whole Grain, Low Sodium, Pan Baked, 7" vs Muffins, Whole Grain, Chocolate Chip, Reduced Fat, Individually Wrapped, Retail

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
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

Whole Grain Star Sandwich Thin vs Waffles, Whole Grain, Wholesome Choice, Maple Chip Mini, 3", Bulk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BUENA VISTA FOOD PRODUCTS Whole Grain Star Sandwich Thin	57g	48.8	246	49.1	5.3	5.3	1.8	10.5
Waffles, Who... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Waffles, Whole Grain, Wholesome Choice, Maple Chip Mini, 3", Bulk	40g	27.4	225	37.5	10.0	2.5	7.5	5.0

Pepperidge Farm Butter Hot Dog Buns, Top Sliced, 8 Pack Bag vs Whole Grain Blueberry Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Butter Hot Dog Buns, Top Sliced, 8 Pack Bag	50g	51.0	280	54.0	10.0	2.0	2.0	8.0
Whole Grain ... Food 2 Food 2 • BUENA VISTA FOOD PRODUCTS Whole Grain Blueberry Muffin	85g	72.3	271	45.9	20.0	2.4	8.2	4.7

Bosco Whole Grain 100% Lmps Cheese Stuffed Breadsticks, 2.15 Oz. vs Pepperidge Farm Whole Grain Honey Wheat Bread, 24 Oz Loaf

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 Whole Grain Honey Wheat Bread, 24 Oz Loaf	43g	34.9	279	48.8	9.3	7.0	4.7	11.6

Muffins, Blueberry, Low Fat, Individually Wrapped vs Pepperidge Farm Butter Slider Buns, 12 Pack Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Blu... Food 1 Food 1 • 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 F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Butter Slider Buns, 12 Pack Bag	36g	33.3	278	50.0	8.3	2.8	2.8	8.3

Pepperidge Farm Farmhouse Brioche Hamburger Buns, 6 Pack Bag vs Pepperidge Farm Farmhouse Homestyle Oat Bread, 24 Oz Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Brioche Hamburger Buns, 6 Pack Bag	64g	62.1	297	53.1	18.8	3.1	5.5	10.9
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Homestyle Oat Bread, 24 Oz Loaf	49g	47.0	265	51.0	8.2	2.0	4.1	8.2

Pepperidge Farm Farmhouse Honey White Bread, 22 Oz Loaf vs Knot, Garlic, Whole Grain, 2.0 Oz.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Honey White Bread, 22 Oz Loaf	45g	44.8	289	53.3	13.3	2.2	2.2	11.1
Knot, Garlic... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Knot, Garlic, Whole Grain, 2.0 Oz.	57g	46.5	316	47.4	7.0	5.3	8.8	8.8

Pepperidge Farm Swirl French Toast Breakfast Bread, 14 Oz Loaf vs Mini Loaf, Whole Grain, Chocolate Chocolate Chip, Reduced Fat, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Swirl French Toast Breakfast Bread, 14 Oz Loaf	33g	31.2	303	51.5	18.2	3.0	6.1	9.1
Mini Loaf, W... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Mini Loaf, Whole Grain, Chocolate Chocolate Chip, Reduced Fat, Individually Wrapped	57g	50.6	298	47.4	24.6	1.8	10.5	5.3

Rocket Fuel Food Comparisons