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

Flatout Classic White Flatbread vs Slider Buns, Whole Grain, Low Sodium, Sliced, 2.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flatout Clas... Food 1 Food 1 • FLATOUT INC. Flatout Classic White Flatbread	57g	51.7	272	51.0	2.7	4.5	3.5	10.2
Slider Buns,... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Slider Buns, Whole Grain, Low Sodium, Sliced, 2.5"	28g	29.2	321	57.1	3.6	3.6	3.6	10.7

Ep Bah Twin Baguettes vs Bagels, Honey Whole Grain, Sliced 6's

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ep Bah Twin ... Food 1 Food 1 • PEPPERIDGE FARM INC. Ep Bah Twin Baguettes	57g	54.9	246	50.9	—	1.8	0.9	8.8
Bagels, Hone... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Bagels, Honey Whole Grain, Sliced 6's	79g	66.8	241	46.8	6.3	3.8	1.3	7.6

Croissant, All Butter, Sliced, 1.8 Oz. vs Bagels, Whole Grain, Cinnamon Raisin, Sliced, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Croissant, A... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Croissant, All Butter, Sliced, 1.8 Oz.	51g	40.6	314	43.1	5.9	2.0	11.8	7.8
Bagels, Whol... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Bagels, Whole Grain, Cinnamon Raisin, Sliced, Individually Wrapped	62g	57.0	242	50.0	9.7	3.2	1.6	8.1

Muffins, Whole Grain, Chocolate Chip, Reduced Fat, Individually Wrapped, Retail vs Bagel Everything, Thaw&Serve, Sliced, 12/6/4 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Who... Food 1 Food 1 • 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
Bagel Everyt... Food 2 Food 2 • QUALITY BAKERIES LLC Bagel Everything, Thaw&Serve, Sliced, 12/6/4 Oz	113g	100.0	274	54.0	5.3	2.7	2.2	9.7

Brioche, Gourmet, Sliced Loaf, 4.5" X 4.5" vs Pancakes, Buttermilk, Bulk, 4"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brioche, Gou... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Brioche, Gourmet, Sliced Loaf, 4.5" X 4.5"	20g	19.5	300	50.0	10.0	—	5.0	10.0
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

Pepperidge Farm Farmhouse Hearty White Bread, 24 Oz Loaf vs Pepperidge Farm Whole Grain Honey Wheat 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 Hearty White Bread, 24 Oz Loaf	49g	49.1	265	53.1	8.2	2.0	2.0	8.2
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

Pepperidge Farm Whole Grain German Dark Wheat, 24 Oz. Loaf vs Kaiser Rolls, Multigrain, Fully Sliced, 4"

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
Kaiser Rolls... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Kaiser Rolls, Multigrain, Fully Sliced, 4"	85g	74.5	247	48.2	3.5	3.5	2.9	8.2

Bagel Blueberry, Clean, Thaw&Serve, Sliced, 15/6/3 Oz vs Pillsbury Original French Bread Dough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagel Bluebe... Food 1 Food 1 • QUALITY BAKERIES LLC Bagel Blueberry, Clean, Thaw&Serve, Sliced, 15/6/3 Oz	85g	92.0	271	56.5	10.6	1.2	1.2	9.4
Pillsbury Or... Food 2 Food 2 • GENERAL MILLS SALES INC. Pillsbury Original French Bread Dough	52g	47.7	237	48.1	4.6	1.4	2.3	7.4

Wg Sweet Potato Choc Chip Muffin vs Bridgford Honey Wheat Yeast Bakery Roll Dough, Layer Pack (Whole Grain) 6731

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
Bridgford Ho... Food 2 Food 2 • BRIDGFORD FOODS CORPORATION Bridgford Honey Wheat Yeast Bakery Roll Dough, Layer Pack (Whole Grain) 6731	57g	48.6	263	49.1	7.0	5.3	3.5	10.5

Muffins, Whole Grain, Apple Cinnamon, Individually Wrapped vs Pancakes, Mini Maple, Homestyle, Bulk, 3"

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	88g	80.0	284	48.9	21.6	2.3	8.0	5.7
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

Bridgford Single Serve Individually Wrapped Buttermilk Biscuits, 6680 vs Bagel 51% White Whole Grain, Clean, Thaw&Serve, Sliced, 15/6/2.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bridgford Si... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Bridgford Single Serve Individually Wrapped Buttermilk Biscuits, 6680	64g	52.5	297	43.8	4.7	1.6	9.4	6.3
Bagel 51% Wh... Food 2 Food 2 • 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

Bridgford Single Serve Individually Wrapped Honey Whole Wheat Biscuits (Whole Grain), 1.25 Oz., 6685 vs English Muffins, Whole Grain White, Sliced, 3.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bridgford Si... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Bridgford Single Serve Individually Wrapped Honey Whole Wheat Biscuits (Whole Grain), 1.25 Oz., 6685	35g	29.2	286	45.7	8.6	2.9	8.6	5.7
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

Pullman Bread, Whole Grain, 1 Slice, Individually Wrapped vs Muffins, Whole Grain, Blueberry, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pullman Brea... Food 1 Food 1 • 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
Muffins, Who... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Blueberry, Individually Wrapped	113g	97.9	274	46.0	23.9	1.8	8.0	4.4

Bagel Variety, Clean, Thaw&Serve, Sliced, 6/6/4 Oz. vs Pepperidge Farm Farmhouse Berry Sunflower Breakfast Bread, 16 Oz. Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagel Variet... Food 1 Food 1 • 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
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Berry Sunflower Breakfast Bread, 16 Oz. Bag	38g	34.8	289	50.0	15.8	2.6	5.3	13.2

Venerdi Gluten Freedom Simply Soft Sourdough 480 G vs Pams Par Baked Croissants 10 Pack 350 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Venerdi Glut... Food 1 Food 1 • VENERDI LIMITED Venerdi Gluten Freedom Simply Soft Sourdough 480 G	64g	42.2	235	39.5	2.7	6.1	5.9	2.3
Pams Par Bak... Food 2 Food 2 • FOODSTUFFS OWN BRANDS LIMITED Pams Par Baked Croissants 10 Pack 350 G	35g	30.1	442	48.0	4.0	2.6	22.6	9.7

Gluten Freedom Simply Soft Sourdough Buns 280 G vs French Bakery Slider Brioche 35 G X 50

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Freed... Food 1 Food 1 • VENERDI LIMITED Gluten Freedom Simply Soft Sourdough Buns 280 G	70g	46.2	235	39.6	2.7	6.1	6.0	2.4
French Baker... Food 2 Food 2 • FRENCH BAKERY LIMITED French Bakery Slider Brioche 35 G X 50	35g	32.3	374	48.3	9.6	—	13.8	11.7

Venerdi Gluten Freedom Simply Soft Sourdough 480 G vs Cottage Lane Chia & Cranberry Batard 500 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Venerdi Glut... Food 1 Food 1 • VENERDI LIMITED Venerdi Gluten Freedom Simply Soft Sourdough 480 G	64g	42.2	235	39.5	2.7	6.1	5.9	2.3
Cottage Lane... Food 2 Food 2 • BREADCRAFT WAIRARAPA LIMITED Cottage Lane Chia & Cranberry Batard 500 G	50g	40.9	230	46.4	7.2	4.6	1.6	9.4

Venerdi Burger Buns Sesame Topped (Large) 2.8 Kg vs Pams Par Baked Croissants 10 Pack 350 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Venerdi Burg... Food 1 Food 1 • VENERDI LIMITED Venerdi Burger Buns Sesame Topped (Large) 2.8 Kg	140g	90.1	251	41.1	2.9	8.4	6.6	2.4
Pams Par Bak... Food 2 Food 2 • FOODSTUFFS OWN BRANDS LIMITED Pams Par Baked Croissants 10 Pack 350 G	35g	30.1	442	48.0	4.0	2.6	22.6	9.7

Pams Par Baked Garlic Buffet Rolls 480 G vs Venerdi Burger Buns Sesame Topped (Large) 2.8 Kg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Par Bak... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Pams Par Baked Garlic Buffet Rolls 480 G	40g	34.6	295	46.8	0.8	2.2	7.8	8.5
Venerdi Burg... Food 2 Food 2 • VENERDI LIMITED Venerdi Burger Buns Sesame Topped (Large) 2.8 Kg	140g	90.1	251	41.1	2.9	8.4	6.6	2.4

Old El Paso Gluten Free Tortilla 6 Pack 216 G vs Cottage Lane Chia & Cranberry Batard 500 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Old El Paso Gluten Free Tortilla 6 Pack 216 G	100g	39.1	98	21.0	0.1	1.4	0.8	0.7
Cottage Lane... Food 2 Food 2 • BREADCRAFT WAIRARAPA LIMITED Cottage Lane Chia & Cranberry Batard 500 G	50g	40.9	230	46.4	7.2	4.6	1.6	9.4

Rocket Fuel Food Comparisons