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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Japanese Style Panko Plain Bread Crumbs vs Banana Nut Muffin Mix, Banana Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Japanese Sty... Food 1 Food 1 • 4C FOODS CORP. Japanese Style Panko Plain Bread Crumbs	30g	49.0	400	86.7	3.3	3.3	—	10.0
Banana Nut M... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Banana Nut Muffin Mix	70g	92.8	443	70.0	35.7	1.4	15.0	5.7

Gluten Free Plain Panko Crispy Coating Crumbs vs Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • JASON DAIRY PRODUCTS CO INC Gluten Free Plain Panko Crispy Coating Crumbs	32g	53.7	375	87.5	3.1	3.1	—	3.1
Bread Crumbs Food 2 Food 2 • AHOLD USA, INC. Bread Crumbs	30g	38.7	367	70.0	6.7	3.3	5.0	13.3

Fish Fry Seafood Breading Mix vs Hodgson Mill, European Cheese & Herb Bread Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fish Fry Sea... Food 1 Food 1 • CONTINENTAL MILLS, INC. Fish Fry Seafood Breading Mix	32g	43.3	344	71.9	3.1	3.1	3.1	6.3
Hodgson Mill... Food 2 Food 2 • HODGSON MILL INC Hodgson Mill, European Cheese & Herb Bread Mix	33g	40.8	333	66.7	6.1	3.0	—	15.2

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Japanese Sty... Food 1 Food 1 • 4C FOODS CORP. Japanese Style Panko Plain Bread Crumbs	30g	49.0	400	86.7	3.3	3.3	—	10.0
Original Bre... Food 2 Food 2 • STATER BROS. MARKETS INC. Original Bread Crumbs	30g	38.6	367	73.3	10.0	6.7	5.0	13.3

Traditional Lightly Toasted Cracker Crumbs, Traditional vs Three Cheese Beer Bread Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • WEIS MARKETS, INC. Traditional Lightly Toasted Cracker Crumbs	30g	43.2	367	76.7	—	3.3	3.3	6.7
Three Cheese... Food 2 Food 2 • RABBIT CREEK PRODUCTS, INC. Three Cheese Beer Bread Mix	41g	46.9	317	61.0	14.6	2.4	2.4	9.8

Crescents Dough vs Ancient Grain Teff & Oat Flour Muffin Mix, Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crescents Dough Food 1 Food 1 • SEATTLE NUTRITION INCORPORATED Crescents Dough	28g	23.0	357	42.9	10.7	—	17.9	7.1
Ancient Grai... Food 2 Food 2 • JESSICA'S NATURAL FOODS, LLC Ancient Grain Teff & Oat Flour Muffin Mix, Muffin	32g	47.2	375	81.3	40.6	6.2	3.1	6.3

Panko Crispy Bread Crumbs, Plain vs Plain Style Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Crispy... Food 1 Food 1 • GENERAL MILLS, INC. Panko Crispy Bread Crumbs, Plain	28g	38.9	357	71.4	3.6	—	3.6	10.7
Plain Style ... Food 2 Food 2 • CENTRAL GROCERS CO-OP, INC. Plain Style Bread Crumbs	28g	34.7	393	67.9	3.6	3.6	5.4	14.3

Spicy Hot Panko Chipotle Seasoned Bread Crumbs, Spicy Hot vs Flavored Italian Style Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Hot Pa... Food 1 Food 1 • 4C FOODS CORP. Spicy Hot Panko Chipotle Seasoned Bread Crumbs	30g	41.0	367	73.3	10.0	3.3	3.3	10.0
Flavored Ita... Food 2 Food 2 • COLONNA BROTHERS Flavored Italian Style Bread Crumbs	30g	38.6	367	73.3	10.0	6.7	5.0	13.3

Corn And Cassava Bread Mix, Corn And Cassava vs Drum Rock Products, Fis Chic Wonder Batter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn And Cas... Food 1 Food 1 • GOYA FOODS, INC. Corn And Cassava Bread Mix	50g	34.1	380	36.0	—	—	24.0	8.0
Drum Rock Pr... Food 2 Food 2 • DRUM ROCK SPECIALTY CO. INC. Drum Rock Products, Fis Chic Wonder Batter	30g	41.1	333	73.3	3.3	3.3	1.7	10.0

Panko Crispy Breadcrumbs, Panko vs Pillsbury, Hot Roll Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Crispy... Food 1 Food 1 • GEORGE DELALLO CO., INC. Panko Crispy Breadcrumbs	28g	36.8	357	71.4	3.6	3.6	1.8	14.3
Pillsbury, H... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Pillsbury, Hot Roll Mix	38g	50.6	368	71.1	5.3	2.6	4.0	10.5

Wild Berry Muffin Mix vs Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Berry M... Food 1 Food 1 • HOMETOWN FOOD COMPANY Wild Berry Muffin Mix	40g	60.6	400	77.5	40.0	—	8.8	5.0
Bread Crumbs Food 2 Food 2 • MOJAVE FOODS CORPORATION Bread Crumbs	28g	41.4	357	75.0	3.6	—	—	7.1

Plain Organic Breadcrumbs, Plain vs Organic Plain Breadcrumbs, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Organi... Food 1 Food 1 • TARGET STORES Plain Organic Breadcrumbs	28g	37.2	357	71.4	—	3.6	—	10.7
Organic Plai... Food 2 Food 2 • TARGET STORES Organic Plain Breadcrumbs, Plain	28g	37.2	357	71.4	—	3.6	—	10.7

Cranberry Orange Muffin Mix, Cranberry Orange vs Anna, Original Bread Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Or... Food 1 Food 1 • HOMETOWN FOOD COMPANY Cranberry Orange Muffin Mix	66g	98.3	394	77.3	39.4	1.5	7.6	3.0
Anna, Origin... Food 2 Food 2 • WHOLESOME TREATS, INC. Anna, Original Bread Mix	28g	29.4	321	60.7	14.3	7.1	—	10.7

Goya, Pan Molido Bread Crumbs vs Plain Crispy Gourmet Panko Bread Crumbs, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goya, Pan Mo... Food 1 Food 1 • GOYA FOODS, INC. Goya, Pan Molido Bread Crumbs	30g	46.4	400	83.3	6.7	3.3	5.0	13.3
Plain Crispy... Food 2 Food 2 • BIG Y FOODS, INC. Plain Crispy Gourmet Panko Bread Crumbs	28g	38.7	357	75.0	3.6	3.6	1.8	14.3

Multi Grain Baking Mix, Multi Grain vs Original Gourmet Panko Bread Flakes, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multi Grain ... Food 1 Food 1 • ACH FOOD COMPANIES, INC. Multi Grain Baking Mix	68g	93.6	368	75.0	8.8	4.4	2.9	10.3
Original Gou... Food 2 Food 2 • ROYAL WINE CORPORATION Original Gourmet Panko Bread Flakes	33g	45.1	364	72.7	3.0	3.0	1.5	9.1

Original Beer Bread Mix, Original vs Italian Style Seasoned Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Bee... Food 1 Food 1 • MEIJER, INC. Original Beer Bread Mix	46g	64.7	348	71.7	8.7	—	1.1	8.7
Italian Styl... Food 2 Food 2 • COLONNA BROTHERS Italian Style Seasoned Bread Crumbs	34g	42.4	382	70.6	5.9	5.9	4.4	14.7

Roundy's, Italian Classics Plain Bread Crumbs vs Artisan Beer Bread Mix, Rosemary

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, It... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Italian Classics Plain Bread Crumbs	31g	40.6	387	71.0	6.5	3.2	4.8	12.9
Artisan Beer... Food 2 Food 2 • URBANDILLO Artisan Beer Bread Mix, Rosemary	54g	39.4	204	38.9	3.7	1.9	—	7.4

Panko, Crispy Breadcrumbs vs Unseasoned Bread Crumbs, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko, Crisp... Food 1 Food 1 • GEORGE DELALLO CO., INC. Panko, Crispy Breadcrumbs	30g	36.8	367	66.7	3.3	3.3	3.3	13.3
Unseasoned B... Food 2 Food 2 • WINN-DIXIE STORES, INC. Unseasoned Bread Crumbs, Plain	28g	34.7	393	67.9	3.6	3.6	5.4	14.3

Original Gourmet Panko Bread Flakes vs Panko Bread Crumbs, Panko

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Gou... Food 1 Food 1 • ROYAL WINE CORPORATION Original Gourmet Panko Bread Flakes	33g	45.1	364	72.7	3.0	3.0	1.5	9.1
Panko Bread ... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Panko Bread Crumbs	28g	37.2	357	71.4	3.6	3.6	—	10.7

Johnny Cake vs Beer Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Johnny Cake Food 1 Food 1 • GRACE Johnny Cake	30g	39.3	333	70.0	3.3	3.3	3.3	6.7
Beer Bread Food 2 Food 2 • BEKTROM FOODS, INC Beer Bread	26g	37.4	346	76.9	11.5	3.8	—	7.7

Rocket Fuel Food Comparisons