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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Chocolate Chip Banana Bread Mix, Chocolate Chip vs Plain Panko Crispy Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • NOW HEALTH GROUP INC. Chocolate Chip Banana Bread Mix	21g	31.4	374	79.4	42.1	4.7	7.0	4.7
Plain Panko ... Food 2 Food 2 • HANNAFORD BROS. CO. Plain Panko Crispy Bread Crumbs	28g	46.7	429	92.9	3.6	7.1	3.6	10.7

Pumpkin Spice Quick Bread Mix, Pumpkin Spice vs La Fiesta, Pan Rayado Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Spic... Food 1 Food 1 • STONEWALL KITCHEN LTD. Pumpkin Spice Quick Bread Mix	34g	53.4	353	82.4	41.2	2.9	—	5.9
La Fiesta, P... Food 2 Food 2 • LA FIESTA FOOD PRODUCTS INC. La Fiesta, Pan Rayado Bread Crumbs	28g	34.8	389	71.4	7.1	7.1	3.6	14.3

Hot & Spicy Style Bread Crumbs, Hot & Spicy Style vs Johnny Cake, Fried Dumpling/Bakes Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot & Spicy ... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Hot & Spicy Style Bread Crumbs	34g	36.9	382	61.8	5.9	5.9	2.9	11.8
Johnny Cake,... Food 2 Food 2 • GRACE Johnny Cake, Fried Dumpling/Bakes Mix	30g	39.2	333	70.0	3.3	3.3	—	10.0

Plain Panko Bread Crumbs, Plain Panko vs Honey Gluten Free Cornbread & Muffin Mix, Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Panko ... Food 1 Food 1 • IGA, INC. Plain Panko Bread Crumbs	30g	43.1	367	76.7	6.7	3.3	—	10.0
Honey Gluten... Food 2 Food 2 • CONTINENTAL MILLS, INC. Honey Gluten Free Cornbread & Muffin Mix	30g	47.3	367	83.3	30.0	3.3	1.7	6.7

Food Lion, Muffin Mix, Strawberry, Strawberry vs Panko Bread Crumbs Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, M... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, Muffin Mix, Strawberry, Strawberry	39g	52.8	385	71.8	33.3	2.6	7.7	5.1
Panko Bread ... Food 2 Food 2 • AHOLD USA, INC. Panko Bread Crumbs Plain	30g	49.0	400	86.7	3.3	3.3	—	10.0

Muffin Mix, Apple Cider vs Sweet & Versatile Gluten Free Muffin & Quick Bread Mix, Sweet & Versatile

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
Sweet & Vers... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Sweet & Versatile Gluten Free Muffin & Quick Bread Mix	58g	97.2	362	86.2	43.1	1.7	0.9	3.5

Fish 'N Chips Seafood Batter Mix, Fish 'N Chips vs Deluxe Cinnamon Swirl Flavored Sugar Free Quick Bread & Muffin Mix, Deluxe Cinnamon Swirl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fish 'N Chip... Food 1 Food 1 • MCCORMICK & COMPANY, INC. Fish 'N Chips Seafood Batter Mix	29g	41.4	345	72.4	—	—	—	6.9
Deluxe Cinna... Food 2 Food 2 • HOMETOWN FOOD COMPANY Deluxe Cinnamon Swirl Flavored Sugar Free Quick Bread & Muffin Mix	33g	51.2	333	81.8	—	3.0	6.1	3.0

Corn Muffin Professional Mix, Corn Muffin vs Campeno, Bread Crumbs, Garlic, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Muffin ... Food 1 Food 1 • GENERAL MILLS, INC. Corn Muffin Professional Mix	94g	100.0	415	75.5	28.7	1.1	10.6	4.3
Campeno, Bre... Food 2 Food 2 • QUALITY GRAINS, S.A. DE C.V. Campeno, Bread Crumbs, Garlic, Garlic	34g	36.9	324	61.8	5.9	5.9	2.9	11.8

Italian Style Seasoned Bread Crumbs, Italian Style vs Plain Bread Crumbs, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Italian Style Seasoned Bread Crumbs	34g	42.4	382	70.6	5.9	5.9	4.4	14.7
Plain Bread ... Food 2 Food 2 • BIG Y FOODS, INC. Plain Bread Crumbs	31g	40.6	387	71.0	6.5	3.2	4.8	12.9

Mini Pumpkin Donut Muffin Mix, Pumpkin vs Original Plain Bread Crumbs, Original, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Pumpkin... Food 1 Food 1 • THE PURPLE MIXER, INC. Mini Pumpkin Donut Muffin Mix, Pumpkin	61g	57.9	197	49.2	32.8	1.6	—	1.6
Original Pla... Food 2 Food 2 • FESTIVE FINER FOODS Original Plain Bread Crumbs, Original, Plain	28g	34.8	357	71.4	7.1	7.1	3.6	14.3

Original Panko Bread Crumbs vs Tomato Basil Bread Mix, Tomato Basil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Pan... Food 1 Food 1 • MAPLE GROVE FARMS OF VERMONT INC. Original Panko Bread Crumbs	30g	43.1	367	76.7	—	3.3	—	10.0
Tomato Basil... Food 2 Food 2 • MEIJER, INC. Tomato Basil Bread Mix	47g	66.7	362	72.3	10.6	—	1.1	8.5

Multi Grain Baking Mix, Multi Grain vs Roasted Garlic Bread Crumbs, Roasted Garlic

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
Roasted Garl... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Roasted Garlic Bread Crumbs	30g	38.6	367	73.3	10.0	6.7	5.0	13.3

Vanilla Gluten Free Muffin Mix, Vanilla vs Hannaford, Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Glut... Food 1 Food 1 • CONTINENTAL MILLS, INC. Vanilla Gluten Free Muffin Mix	85g	100.0	376	87.1	51.8	2.4	2.4	2.4
Hannaford, B... Food 2 Food 2 • HANNAFORD BROS. CO. Hannaford, Bread Crumbs	28g	36.6	393	71.4	3.6	3.6	5.4	14.3

Pelican Bay Ltd, Carrot Cake Quick Bread Mix vs Double Chocolate Chip Muffin Mix, Double Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pelican Bay ... Food 1 Food 1 • PELICAN BAY LTD. INC. Pelican Bay Ltd, Carrot Cake Quick Bread Mix	30g	51.7	367	86.7	56.7	—	—	3.3
Double Choco... Food 2 Food 2 • SWERVE, LLC Double Chocolate Chip Muffin Mix	45g	37.7	333	57.8	4.4	13.3	24.4	11.1

Parmesan & Basil Artisan Bread Mix, Parmesan & Basil vs Clover Valley, Italian Style Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan & B... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Parmesan & Basil Artisan Bread Mix	34g	42.4	353	64.7	8.8	—	4.4	14.7
Clover Valle... Food 2 Food 2 • QUALITY BAKERY PRODUCTS, LLC Clover Valley, Italian Style Bread Crumbs	28g	34.7	393	67.9	3.6	3.6	5.4	14.3

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Japane... Food 1 Food 1 • 4C FOODS CORP. Plain Japanese Style Panko Bread Crumbs	30g	49.0	400	86.7	3.3	3.3	—	10.0
Plain Homest... Food 2 Food 2 • OSEM EXPORT (1962) LTD. Plain Homestyle Bread Crumbs	30g	39.0	333	66.7	1.0	—	2.7	10.0

Blueberry Muffin Mix, Blueberry vs Krusteaz, Organic Whole Grain Muffin Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mu... Food 1 Food 1 • CONCORD FOODS LLC Blueberry Muffin Mix	55g	49.2	273	47.3	21.8	1.8	6.4	3.6
Krusteaz, Or... Food 2 Food 2 • CONTINENTAL MILLS, INC. Krusteaz, Organic Whole Grain Muffin Mix	36g	53.4	361	80.6	38.9	5.6	—	5.6

Quick Bread & Muffin Mix, Too!, Banana vs Corn Muffin Professional Mix, Corn Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quick Bread ... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Quick Bread & Muffin Mix, Too!, Banana	28g	45.2	357	82.1	39.3	—	1.8	7.1
Corn Muffin ... Food 2 Food 2 • GENERAL MILLS, INC. Corn Muffin Professional Mix	94g	100.0	415	75.5	28.7	1.1	10.6	4.3

Corn Muffin Mix, Corn vs Hot & Spicy Style Bread Crumbs, Hot & Spicy Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Muffin Mix Food 1 Food 1 • TOPCO ASSOCIATES, INC. Corn Muffin Mix	76g	100.0	421	72.4	22.4	2.6	11.8	5.3
Hot & Spicy ... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Hot & Spicy Style Bread Crumbs	34g	36.9	382	61.8	5.9	5.9	2.9	11.8

Pumpkin Spice Bread Mix, Pumpkin Spice vs Seasoned Panko Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Spic... Food 1 Food 1 • CHERRYVALE FARMS Pumpkin Spice Bread Mix	42g	67.0	357	83.3	40.5	2.4	—	7.1
Seasoned Pan... Food 2 Food 2 • SHURFINE Seasoned Panko Bread Crumbs	30g	45.0	367	76.7	6.7	—	1.7	10.0

Rocket Fuel Food Comparisons