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.

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Venerdi Gluten Freedom Simply Soft Sourdough 480 G vs Gluten Freedom Simply Soft Sourdough Buns 280 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
Gluten Freed... Food 2 Food 2 • VENERDI LIMITED Gluten Freedom Simply Soft Sourdough Buns 280 G	70g	46.2	235	39.6	2.7	6.1	6.0	2.4

Venerdi Burger Buns Sesame Topped (Large) 2.8 Kg vs French Bakery Slider Brioche 35 G X 50

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
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

Pams Par Baked Garlic Buffet Rolls 480 G vs Cottage Lane Chia & Cranberry Batard 500 G

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
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

Cottage Lane Chia & Cranberry Batard 500 G vs Cottage Lane Caramelised Onion & Cheese Batard 500 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cottage Lane... Food 1 Food 1 • BREADCRAFT WAIRARAPA LIMITED Cottage Lane Chia & Cranberry Batard 500 G	50g	40.9	230	46.4	7.2	4.6	1.6	9.4
Cottage Lane... Food 2 Food 2 • BREADCRAFT WAIRARAPA LIMITED Cottage Lane Caramelised Onion & Cheese Batard 500 G	50g	41.5	241	45.4	1.8	2.8	2.0	11.0

Old El Paso Gluten Free Tortilla 6 Pack 216 G vs Gluten Freedom Simply Soft Sourdough Buns 280 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
Gluten Freed... Food 2 Food 2 • 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 Bakery Slider Brioche 35 G X 50 vs Old El Paso Gluten Free Tortilla 6 Pack 216 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Baker... Food 1 Food 1 • FRENCH BAKERY LIMITED French Bakery Slider Brioche 35 G X 50	35g	32.3	374	48.3	9.6	—	13.8	11.7
Old El Paso ... Food 2 Food 2 • 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

French Bakery Slider Brioche 35 G X 50 vs Cottage Lane Caramelised Onion & Cheese Batard 500 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Baker... Food 1 Food 1 • FRENCH BAKERY LIMITED French Bakery Slider Brioche 35 G X 50	35g	32.3	374	48.3	9.6	—	13.8	11.7
Cottage Lane... Food 2 Food 2 • BREADCRAFT WAIRARAPA LIMITED Cottage Lane Caramelised Onion & Cheese Batard 500 G	50g	41.5	241	45.4	1.8	2.8	2.0	11.0

French Bakery Slider Brioche 35 G X 50 vs Mrs Rogers Naturals Panko Breadcrumbs 190 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Baker... Food 1 Food 1 • FRENCH BAKERY LIMITED French Bakery Slider Brioche 35 G X 50	35g	32.3	374	48.3	9.6	—	13.8	11.7
Mrs Rogers N... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Mrs Rogers Naturals Panko Breadcrumbs 190 G	24g	31.6	340	67.5	0.4	—	1.3	11.7

Venerdi Gluten Freedom Simply Soft Sourdough 480 G vs Mrs Rogers Naturals Panko Breadcrumbs 190 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
Mrs Rogers N... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Mrs Rogers Naturals Panko Breadcrumbs 190 G	24g	31.6	340	67.5	0.4	—	1.3	11.7

Gluten Freedom Simply Soft Sourdough Buns 280 G vs Cottage Lane Chia & Cranberry Batard 500 G

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
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

Pams Par Baked Croissants 10 Pack 350 G vs Pams Par Baked Garlic Buffet Rolls 480 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Par Bak... Food 1 Food 1 • 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 Bak... Food 2 Food 2 • 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

Gluten Freedom Simply Soft Sourdough Buns 280 G vs Pams Par Baked Garlic Buffet Rolls 480 G

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
Pams Par Bak... Food 2 Food 2 • 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 Burger Buns Sesame Topped (Large) 2.8 Kg vs Cottage Lane Caramelised Onion & Cheese Batard 500 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
Cottage Lane... Food 2 Food 2 • BREADCRAFT WAIRARAPA LIMITED Cottage Lane Caramelised Onion & Cheese Batard 500 G	50g	41.5	241	45.4	1.8	2.8	2.0	11.0

Venerdi Gluten Freedom Simply Soft Sourdough 480 G vs Pams Par Baked Garlic Buffet Rolls 480 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 • 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

Pams Par Baked Croissants 10 Pack 350 G vs Mrs Rogers Naturals Panko Breadcrumbs 190 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Par Bak... Food 1 Food 1 • 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
Mrs Rogers N... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Mrs Rogers Naturals Panko Breadcrumbs 190 G	24g	31.6	340	67.5	0.4	—	1.3	11.7

French Bakery Slider Brioche 35 G X 50 vs Venerdi Gluten Freedom Simply Soft Sourdough 480 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Baker... Food 1 Food 1 • FRENCH BAKERY LIMITED French Bakery Slider Brioche 35 G X 50	35g	32.3	374	48.3	9.6	—	13.8	11.7
Venerdi Glut... Food 2 Food 2 • VENERDI LIMITED Venerdi Gluten Freedom Simply Soft Sourdough 480 G	64g	42.2	235	39.5	2.7	6.1	5.9	2.3

Old El Paso Gluten Free Tortilla 6 Pack 216 G vs Cottage Lane Caramelised Onion & Cheese 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 Caramelised Onion & Cheese Batard 500 G	50g	41.5	241	45.4	1.8	2.8	2.0	11.0

Venerdi Gluten Freedom Simply Soft Sourdough 480 G vs Old El Paso Gluten Free Tortilla 6 Pack 216 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
Old El Paso ... Food 2 Food 2 • 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

Plain Bread Crumbs, Plain vs Pancake & Muffin Mix, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Bread ... Food 1 Food 1 • BIG Y FOODS, INC. Plain Bread Crumbs	31g	40.6	387	71.0	6.5	3.2	4.8	12.9
Pancake & Mu... Food 2 Food 2 • NEW HOPE MILLS MANUFACTURING, INC. Pancake & Muffin Mix, Pumpkin Spice	45g	63.1	333	75.6	6.7	4.4	1.1	6.7

Muffin Mix, Apple Cider vs Italian Panko

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffin Mix, ... Food 1 Food 1 • HOMETOWN FOOD COMPANY Muffin Mix, Apple Cider	66g	100.0	379	78.8	37.9	1.5	6.1	4.6
Italian Panko Food 2 Food 2 • COAST TO COAST PRODUCE Italian Panko	28g	36.9	325	67.9	3.2	0.4	1.1	10.4

Rocket Fuel Food Comparisons