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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Tempura Batter Milk vs Panko Crispy Breadcrumbs, Panko

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tempura Batt... Food 1 Food 1 • KIKKOMAN SALES USA, INC. Tempura Batter Milk	30g	49.7	367	83.3	—	—	—	3.3
Panko Crispy... Food 2 Food 2 • GEORGE DELALLO CO., INC. Panko Crispy Breadcrumbs	28g	36.8	357	71.4	3.6	3.6	1.8	14.3

Blueberry Flavored Gluten Free Muffin Mix, Blueberry vs Original Almond Flour Pancake & Waffle Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • GENERAL MILLS, INC. Blueberry Flavored Gluten Free Muffin Mix	77g	100.0	390	83.1	42.9	—	5.2	2.6
Original Alm... Food 2 Food 2 • SIMPLE MILLS Original Almond Flour Pancake & Waffle Mix	40g	38.0	425	55.0	12.5	5.0	20.0	10.0

Sweet Potato Gourmet Muffin Mix, Sweet Potato vs House Autry Seasoned Chicken Fry Mix, 11 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • INTERNATIONAL COMMISSARY CORPORATION Sweet Potato Gourmet Muffin Mix	34g	55.4	353	85.3	38.2	2.9	—	5.9
House Autry ... Food 2 Food 2 • HOUSE-AUTRY MILLS INC. House Autry Seasoned Chicken Fry Mix, 11 Oz	15g	21.7	333	73.3	—	—	—	6.7

Skeleton Bones Breadstick Kit vs Bob's Red Mill, 10 Grain Bread Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skeleton Bon... Food 1 Food 1 • MAUD BORUP, INC. Skeleton Bones Breadstick Kit	31g	43.4	323	71.0	16.1	—	—	6.5
Bob's Red Mi... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, 10 Grain Bread Mix	41g	51.4	439	70.7	—	4.9	9.8	17.1

Original Fish Battre Mix vs Pumpkin Quick Bread Mix, Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Fis... Food 1 Food 1 • BASS PRO SHOPS, INC. Original Fish Battre Mix	30g	37.0	333	70.0	3.3	6.7	3.3	10.0
Pumpkin Quic... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Pumpkin Quick Bread Mix	34g	53.6	382	82.4	38.2	2.9	1.5	2.9

Unseasoned Plain Bread Crumbs vs Lowes Foods, Italian Style Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unseasoned P... Food 1 Food 1 • WINN-DIXIE STORES, INC. Unseasoned Plain Bread Crumbs	28g	34.7	393	67.9	3.6	3.6	5.4	14.3
Lowes Foods,... Food 2 Food 2 • LOWE'S FOOD STORES, INC. Lowes Foods, Italian Style Bread Crumbs	34g	40.4	382	67.7	5.9	5.9	5.9	14.7

Panko Coarse vs Cranberry Orange Muffin Mix, Cranberry Orange

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Coarse Food 1 Food 1 • COAST TO COAST PRODUCE Panko Coarse	28g	40.4	349	75.0	2.5	1.4	1.1	9.3
Cranberry Or... Food 2 Food 2 • HOMETOWN FOOD COMPANY Cranberry Orange Muffin Mix	66g	98.3	394	77.3	39.4	1.5	7.6	3.0

Oven Style Breading Mix, Oven Style vs Italian Style Bread Crumbs, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oven Style B... Food 1 Food 1 • SOUTHEASTERN MILLS INC. Oven Style Breading Mix	30g	30.7	400	56.7	3.3	3.3	15.0	10.0
Italian Styl... Food 2 Food 2 • BASHAS' MARKETS Italian Style Bread Crumbs	30g	38.6	367	73.3	10.0	6.7	5.0	13.3

Original Bread Crumbs, Original vs Panko Japanese Style Bread Crumbs, Panko Japanese Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Bre... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Original Bread Crumbs	50g	69.7	380	74.0	8.0	2.0	5.0	12.0
Panko Japane... Food 2 Food 2 • KIKKOMAN SALES USA, INC. Panko Japanese Style Bread Crumbs	30g	45.0	367	80.0	6.7	3.3	1.7	10.0

Muffin Mix, Raspberry vs Quick Bread & Muffin Mix, Lemon Poppy Seed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffin Mix, ... Food 1 Food 1 • CHELSEA MILLING COMPANY Muffin Mix, Raspberry	41g	56.2	415	70.7	29.3	—	14.6	4.9
Quick Bread ... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Quick Bread & Muffin Mix, Lemon Poppy Seed	32g	48.8	406	78.1	34.4	—	7.8	6.3

Homestyle Cornbread Mix vs Bread Mix, Cinnamon Raisin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Co... Food 1 Food 1 • LOUISIANA FISH FRY LTD. Homestyle Cornbread Mix	35g	55.4	371	80.0	31.4	—	—	5.7
Bread Mix, C... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Bread Mix, Cinnamon Raisin	38g	59.5	342	84.2	2.6	5.3	1.3	2.6

Plain Panko Bread Crumbs, Plain vs Cornmeal Recipe Breading & Batter Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Panko ... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Plain Panko Bread Crumbs	30g	43.1	367	76.7	6.7	3.3	—	10.0
Cornmeal Rec... Food 2 Food 2 • SOUTHEASTERN MILLS INC. Cornmeal Recipe Breading & Batter Mix	30g	41.0	333	73.3	—	3.3	6.8	6.7

House Autry Seasoned Chicken Fry Mix, 11 Oz vs Banana Flavored Gluten Free Quick Bread & Muffin Mix With Real Banana, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
House Autry ... Food 1 Food 1 • HOUSE-AUTRY MILLS INC. House Autry Seasoned Chicken Fry Mix, 11 Oz	15g	21.7	333	73.3	—	—	—	6.7
Banana Flavo... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Banana Flavored Gluten Free Quick Bread & Muffin Mix With Real Banana	33g	55.4	364	84.9	39.4	—	3.0	3.0

Plain Bread Crumbs, Plain vs Gluten Free White Bread Mix

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
Gluten Free ... Food 2 Food 2 • GRANDPA'S KITCHEN Gluten Free White Bread Mix	41g	71.1	366	90.2	—	2.4	2.4	4.9

Apple Cinnamon Flavored Quick Bread & Muffin Mix, Apple Cinnamon vs Goya, Pan Molido Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Cinnam... Food 1 Food 1 • WAL-MART STORES, INC. Apple Cinnamon Flavored Quick Bread & Muffin Mix	35g	53.1	400	80.0	42.9	2.9	7.1	2.9
Goya, Pan Mo... Food 2 Food 2 • GOYA FOODS, INC. Goya, Pan Molido Bread Crumbs	30g	46.4	400	83.3	6.7	3.3	5.0	13.3

Marilyn's, Bubble Bread Mix, Original Make With 12 Ounce Carbonated Beverage, Sparkling Waters, Juices And Sodas!, Original Make With 12 Ounce Carbonated Beverage, Sparkling Waters, Juices And Sodas! vs Roasted Garlic Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marilyn's, B... Food 1 Food 1 • AMERICAN GRA-FRUTTI, LLC Marilyn's, Bubble Bread Mix, Original Make With 12 Ounce Carbonated Beverage, Sparkling Waters, Juices And Sodas!, Original Make With 12 Ounce Carbonated Beverage, Sparkling Waters, Juices And Sodas!	28g	41.5	321	78.6	25.0	3.6	2.3	3.6
Roasted Garl... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Roasted Garlic Bread Crumbs	30g	38.6	367	73.3	10.0	6.7	5.0	13.3

Cerulean Seas, Tempura Batter Mix vs Panko Coarse

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cerulean Sea... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Cerulean Seas, Tempura Batter Mix	28g	39.4	357	75.0	—	3.6	—	7.1
Panko Coarse Food 2 Food 2 • COAST TO COAST PRODUCE Panko Coarse	28g	40.4	349	75.0	2.5	1.4	1.1	9.3

Plain Breadcrumbs, Plain vs Cheatin' Wheat, Pancake Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Breadc... Food 1 Food 1 • TARGET STORES Plain Breadcrumbs	28g	37.2	357	71.4	—	3.6	—	10.7
Cheatin' Whe... Food 2 Food 2 • THE LAST CRUMB BAKERY, LLC Cheatin' Wheat, Pancake Mix	22g	33.7	318	81.8	18.2	4.5	—	4.6

Plain Whole Wheat Bread Crumbs, Plain vs Soft & Fluffy White Bread Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Whole ... Food 1 Food 1 • HY-VEE, INC. Plain Whole Wheat Bread Crumbs	30g	30.9	400	60.0	6.7	6.7	5.0	13.3
Soft & Fluff... Food 2 Food 2 • GLUTEN-FREE HEAVEN, LLC Soft & Fluffy White Bread Mix	21g	31.7	381	81.0	9.5	4.8	—	4.8

Blueberry Muffin Mix With Real Blueberries, Blueberry vs Cranberry Quick Bread Mix, Cranberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mu... Food 1 Food 1 • HY-VEE, INC. Blueberry Muffin Mix With Real Blueberries	42g	57.1	333	71.4	33.3	2.4	3.6	4.8
Cranberry Qu... Food 2 Food 2 • CONTINENTAL MILLS, INC. Cranberry Quick Bread Mix	35g	57.2	400	82.9	45.7	—	5.7	2.9

Rocket Fuel Food Comparisons