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

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • VIGO IMPORTING COMPANY Italian Style Seasoned Bread Crumbs	30g	34.5	367	66.7	6.7	6.7	5.0	16.7
Plain Panko ... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Plain Panko Bread Crumbs	30g	43.1	367	76.7	6.7	3.3	—	10.0

Tribes A Dozen, Wholey Wheat Egg Bread Mix vs Blueberry Flavored Muffin Mix Mug Cakes, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tribes A Doz... Food 1 Food 1 • TRIBES-A-DOZEN, LLC Tribes A Dozen, Wholey Wheat Egg Bread Mix	30g	36.9	333	73.3	13.3	10.0	1.7	13.3
Blueberry Fl... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Blueberry Flavored Muffin Mix Mug Cakes	65g	100.0	400	80.0	44.6	1.5	7.7	3.1

Beer Batter Fish Batter Mix, Beer Batter vs Organic Italian Style Bread Crumbs, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beer Batter ... Food 1 Food 1 • SOUTHEASTERN MILLS INC. Beer Batter Fish Batter Mix	30g	42.2	333	73.3	—	2.0	—	6.7
Organic Ital... Food 2 Food 2 • GLENCOURT INC. Organic Italian Style Bread Crumbs, Italian Style	28g	44.8	393	85.7	3.6	3.6	3.6	10.7

Bread Mix vs Chocolate Chip Swirl Quick Bread & Muffin Mix, Chocolate Chip Swirl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Mix Food 1 Food 1 • EL TORO GLOVES Bread Mix	35g	48.9	371	74.3	17.1	2.9	7.1	5.7
Chocolate Ch... Food 2 Food 2 • HOMETOWN FOOD COMPANY Chocolate Chip Swirl Quick Bread & Muffin Mix	35g	50.9	400	77.1	42.9	2.9	10.0	2.9

Homestyle Cornbread Mix vs Badia, Bread Crumbs With Complete Seasoning

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
Badia, Bread... Food 2 Food 2 • BADIA SPICES INC. Badia, Bread Crumbs With Complete Seasoning	27g	34.6	370	70.4	7.4	3.7	5.6	14.8

Panko Japanese Style Bread Crumbs vs Seasoned Salt Free Bread Crumbs, Seasoned

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Japane... Food 1 Food 1 • JFC INTERNATIONAL INC. Panko Japanese Style Bread Crumbs	30g	38.8	367	70.0	3.3	3.3	3.3	13.3
Seasoned Sal... Food 2 Food 2 • 4C FOODS CORP. Seasoned Salt Free Bread Crumbs	28g	35.0	357	75.0	3.6	10.7	3.6	10.7

Banana Bread Mix, Banana vs Pumpkin Spice Bread Mix, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Bread... Food 1 Food 1 • ROSS ACQUISITION INC. Banana Bread Mix	32g	49.4	375	81.3	37.5	3.1	—	6.3
Pumpkin Spic... Food 2 Food 2 • CHERRYVALE FARMS Pumpkin Spice Bread Mix	42g	67.0	357	83.3	40.5	2.4	—	7.1

Viennese Seasoned Bread Crumbs, Viennese vs Heavenly White Gluten Free Sandwich Bread Mix, Heavenly White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Viennese Sea... Food 1 Food 1 • COAST TO COAST PRODUCE Viennese Seasoned Bread Crumbs	28g	34.8	357	67.9	3.6	3.6	7.1	10.7
Heavenly Whi... Food 2 Food 2 • AROMART INTERNATIONAL INC. Heavenly White Gluten Free Sandwich Bread Mix	24g	33.0	375	75.0	8.3	4.2	2.1	12.5

Batter Mix, Sweet Onion, Sweet Onion vs Italian Style Panko Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Batter Mix, ... Food 1 Food 1 • BLAND FARMS LLC Batter Mix, Sweet Onion, Sweet Onion	28g	27.3	321	53.6	—	3.6	1.8	10.7
Italian Styl... Food 2 Food 2 • COLONNA BROTHERS Italian Style Panko Bread Crumbs	30g	39.0	333	70.0	6.7	3.3	—	13.3

Martabak Mix vs Italian Style Bread Crumbs, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Martabak Mix Food 1 Food 1 • PANDAN Martabak Mix	40g	60.8	350	77.5	22.5	—	—	10.0
Italian Styl... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Italian Style Bread Crumbs	28g	32.8	357	67.9	7.1	7.1	5.4	14.3

Organic Chocolate Chippy Pumpkin Bread Mix, Chocolate Chippy Pumpkin vs Roundy's, Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Choc... Food 1 Food 1 • FOODSTIRS Organic Chocolate Chippy Pumpkin Bread Mix, Chocolate Chippy Pumpkin	48g	74.7	396	83.3	52.1	4.2	5.2	4.2
Roundy's, Br... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Bread Crumbs	28g	46.7	429	92.9	3.6	7.1	3.6	10.7

Salt Free Seasoned Bread Crumbs vs Plain Gluten Free Breadcrumbs, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salt Free Se... Food 1 Food 1 • 4C FOODS CORP. Salt Free Seasoned Bread Crumbs	30g	42.9	367	76.7	6.7	3.3	3.3	10.0
Plain Gluten... Food 2 Food 2 • TARGET STORES Plain Gluten Free Breadcrumbs	30g	45.4	367	76.7	—	—	—	6.7

Plain Bread Crumbs Unseasoned, Plain vs Plain Style Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Bread ... Food 1 Food 1 • S. M. FLICKINGER CO., INC. Plain Bread Crumbs Unseasoned	30g	38.6	367	73.3	10.0	6.7	5.0	13.3
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

Food Lion, Muffin Mix, Strawberry, Strawberry vs Original Gourmet Panko Bread Flakes, Original

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
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

Pillsbury, Hot Roll Mix vs Light & Crispy Japanese Style Bread Crumbs Plain Panko, Light & Crispy, Japanese Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pillsbury, H... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Pillsbury, Hot Roll Mix	38g	50.6	368	71.1	5.3	2.6	4.0	10.5
Light & Cris... Food 2 Food 2 • 4C FOODS CORP. Light & Crispy Japanese Style Bread Crumbs Plain Panko, Light & Crispy, Japanese Style	30g	49.0	400	86.7	3.3	3.3	—	10.0

Moist & Flavorful Banana Bread vs Pumpkin Bread Mix, Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Moist & Flav... Food 1 Food 1 • GLUTEN-FREE HEAVEN, LLC Moist & Flavorful Banana Bread	27g	43.6	370	85.2	37.0	3.7	1.9	3.7
Pumpkin Brea... Food 2 Food 2 • MEIJER, INC. Pumpkin Bread Mix	43g	75.3	372	88.4	55.8	—	—	4.7

Bread Mix vs Pumpkin Spice Bread Mix, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Mix Food 1 Food 1 • EL TORO GLOVES Bread Mix	35g	48.9	371	74.3	17.1	2.9	7.1	5.7
Pumpkin Spic... Food 2 Food 2 • CHERRYVALE FARMS Pumpkin Spice Bread Mix	42g	67.0	357	83.3	40.5	2.4	—	7.1

Ancient Grains Breadcrumbs vs Salmon Cake Mix, Salmon Cake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancient Grai... Food 1 Food 1 • ELEVATION BRANDS LLC Ancient Grains Breadcrumbs	30g	41.1	367	76.7	—	6.7	5.0	6.7
Salmon Cake Mix Food 2 Food 2 • ZATARAIN'S INC. Salmon Cake Mix	23g	31.4	348	73.9	4.4	4.3	2.2	8.7

Panko, Crispy Breadcrumbs vs Bread Crumbs

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
Bread Crumbs Food 2 Food 2 • DANPARC, INC. Bread Crumbs	21g	23.1	381	61.9	14.3	4.8	4.8	14.3

Italian Style Bread Crumbs vs Panko Bread Crumbs, Panko

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • KINGSTON MARKETING CO Italian Style Bread Crumbs	34g	40.4	382	67.7	5.9	5.9	5.9	14.7
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

Rocket Fuel Food Comparisons