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

Panko Japanese Style Plain Bread Crumbs, Panko Japanese Style vs Ian's, Italian Style Panko Breadcrumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Japane... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Panko Japanese Style Plain Bread Crumbs	30g	41.1	367	76.7	3.3	6.7	—	10.0
Ian's, Itali... Food 2 Food 2 • ELEVATION BRANDS LLC Ian's, Italian Style Panko Breadcrumbs	20g	27.4	350	75.0	5.0	5.0	—	10.0

Organic Buttermilk Pancake & Waffle Mix, Buttermilk vs Colonna, Italian Style Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Butt... Food 1 Food 1 • ACADIA ACQUISITION, LLC Organic Buttermilk Pancake & Waffle Mix, Buttermilk	35g	46.8	343	71.4	20.0	2.9	1.4	11.4
Colonna, Ita... Food 2 Food 2 • COLONNA BROTHERS Colonna, Italian Style Bread Crumbs	34g	42.4	382	70.6	5.9	5.9	4.4	14.7

Private Selection, Traditional Panko Bread Crumbs vs Coconut Japanese Style Bread Crumbs, Coconut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Private Sele... Food 1 Food 1 • THE KROGER CO. Private Selection, Traditional Panko Bread Crumbs	30g	41.2	333	70.0	3.3	—	—	10.0
Coconut Japa... Food 2 Food 2 • KIKKOMAN SALES USA, INC. Coconut Japanese Style Bread Crumbs	30g	36.8	400	70.0	3.3	6.7	8.3	10.0

Muffin Mix, Blueberry vs Bread Crumbs Italian Styles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffin Mix, ... Food 1 Food 1 • R.A.B. FOOD GROUP, LLC Muffin Mix, Blueberry	28g	36.1	464	67.9	28.6	—	28.6	3.6
Bread Crumbs... Food 2 Food 2 • DEL MONTE FOODS INC. Bread Crumbs Italian Styles	28g	34.7	357	67.9	3.6	3.6	5.4	14.3

Flatbread Mix, Garlic & Onion vs Original Beer Bread Mix, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flatbread Mi... Food 1 Food 1 • CONTINENTAL MILLS, INC. Flatbread Mix, Garlic & Onion	40g	54.9	350	72.5	5.0	2.5	3.8	7.5
Original Bee... Food 2 Food 2 • MEIJER, INC. Original Beer Bread Mix	46g	64.7	348	71.7	8.7	—	1.1	8.7

American Golden Bread Crumbs, American vs Seasoned With Pecorino Romano Cheese Bread Crumbs, Seasoned With Pecorino Romano Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
American Gol... Food 1 Food 1 • COAST TO COAST PRODUCE American Golden Bread Crumbs	28g	34.9	357	67.9	3.6	3.6	5.4	10.7
Seasoned Wit... Food 2 Food 2 • 4C FOODS CORP. Seasoned With Pecorino Romano Cheese Bread Crumbs	28g	30.9	357	64.3	7.1	7.1	5.4	14.3

Pecan Swirl Flavored Quick Bread & Muffin Mix With Real Pecans, Pecan Swirl vs Mini Pumpkin Donut Muffin Mix, Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pecan Swirl ... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Pecan Swirl Flavored Quick Bread & Muffin Mix With Real Pecans	34g	50.8	412	76.5	41.2	—	11.8	2.9
Mini Pumpkin... Food 2 Food 2 • THE PURPLE MIXER, INC. Mini Pumpkin Donut Muffin Mix, Pumpkin	61g	57.9	197	49.2	32.8	1.6	—	1.6

Bob's Red Mill, Stone Ground Raisin Bran Muffin Mix vs Italian Style Bread With Herbs, Spices & Real Pecorino Romano Cheese Crumbs, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bob's Red Mi... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, Stone Ground Raisin Bran Muffin Mix	22g	23.6	273	59.1	9.1	4.5	—	9.1
Italian Styl... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Italian Style Bread With Herbs, Spices & Real Pecorino Romano Cheese Crumbs	28g	32.8	357	67.9	7.1	7.1	5.4	14.3

Roundy's, Italian Classics Plain Bread Crumbs vs Gluten Free Plain Panko Crispy Coating Crumbs

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
Gluten Free ... Food 2 Food 2 • JASON DAIRY PRODUCTS CO INC Gluten Free Plain Panko Crispy Coating Crumbs	32g	53.7	375	87.5	3.1	3.1	—	3.1

Artisan Bread Mix Cracked Wheat vs Bread Mix, Cinnamon Raisin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artisan Brea... Food 1 Food 1 • CONTINENTAL MILLS, INC. Artisan Bread Mix Cracked Wheat	40g	52.5	375	70.0	7.5	2.5	5.0	10.0
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

Artisan Bread Mix, Italian Herb vs Original Recipe Pancake Mix, Original Recipe

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artisan Brea... Food 1 Food 1 • CONTINENTAL MILLS, INC. Artisan Bread Mix, Italian Herb	40g	52.5	375	70.0	7.5	2.5	5.0	10.0
Original Rec... Food 2 Food 2 • FIT FUEL FOODS LLC Original Recipe Pancake Mix	43g	56.9	326	74.4	4.7	7.0	3.5	7.0

Seasoned Fish Fry Seafood Breading Mix vs Golden Grain White Bread Mix, Golden Grain White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Fis... Food 1 Food 1 • HOMEGROWN FAMILY FOODS LLC Seasoned Fish Fry Seafood Breading Mix	30g	43.3	333	73.3	3.3	—	1.7	6.7
Golden Grain... Food 2 Food 2 • STURDIWHEAT INC. Golden Grain White Bread Mix	28g	28.5	261	53.6	10.7	1.8	1.8	7.1

Chocolate Chip Swirl Quick Bread & Muffin Mix, Chocolate Chip Swirl vs Parmesan & Basil Artisan Bread Mix, Parmesan & Basil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • HOMETOWN FOOD COMPANY Chocolate Chip Swirl Quick Bread & Muffin Mix	35g	50.9	400	77.1	42.9	2.9	10.0	2.9
Parmesan & B... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Parmesan & Basil Artisan Bread Mix	34g	42.4	353	64.7	8.8	—	4.4	14.7

10 Grain Bread Mix, 10 Grain vs Seasoned Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
10 Grain Bre... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. 10 Grain Bread Mix	33g	40.5	364	69.7	9.1	6.1	3.0	15.2
Seasoned Bre... Food 2 Food 2 • JASON DAIRY PRODUCTS CO INC Seasoned Bread Crumbs	30g	44.7	400	76.7	—	—	1.7	13.3

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Japane... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Panko Japanese Style Plain Bread Crumbs	30g	41.1	367	76.7	3.3	6.7	—	10.0
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

Bread Mix, Pumpkin vs Grainless Pancake & Waffle Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Mix, P... Food 1 Food 1 • THE KING ARTHUR FLOUR COMPANY, INC. Bread Mix, Pumpkin	38g	53.5	342	81.6	44.7	10.5	2.6	2.6
Grainless Pa... Food 2 Food 2 • JORLY HOLDINGS LLC, GOURMET SERIES A Grainless Pancake & Waffle Mix	32g	47.7	344	81.3	18.8	6.2	—	3.1

Plain Homestyle Bread Crumbs vs Pumpkin Bread Mix, Pumpkin Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Homest... Food 1 Food 1 • OSEM EXPORT (1962) LTD. Plain Homestyle Bread Crumbs	30g	39.0	333	66.7	1.0	—	2.7	10.0
Pumpkin Brea... Food 2 Food 2 • PHOENIX FOOD LLC Pumpkin Bread Mix	43g	75.3	372	88.4	55.8	—	—	4.7

Dynasty, Japanese Style Bread Crumbs, Rice Panko, Rice Panko vs Plain Bread Crumbs, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dynasty, Jap... Food 1 Food 1 • JFC INTERNATIONAL INC. Dynasty, Japanese Style Bread Crumbs, Rice Panko, Rice Panko	34g	51.2	353	76.5	2.9	—	2.9	5.9
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

Apple Cinnamon Quick Bread & Muffin Mix, Apple Cinnamon vs Cerulean Seas, Panko Breadcrumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Cinnam... Food 1 Food 1 • BAKER'S CORNER Apple Cinnamon Quick Bread & Muffin Mix	39g	59.1	359	79.5	33.3	2.6	2.6	5.1
Cerulean Sea... Food 2 Food 2 • UNITED NATURAL FOODS, INC. Cerulean Seas, Panko Breadcrumbs	28g	37.2	357	71.4	3.6	3.6	—	10.7

Quick Bread & Muffin Mix, Banana vs Original Beer Bread Mix, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quick Bread ... Food 1 Food 1 • THE KROGER CO. Quick Bread & Muffin Mix, Banana	33g	49.0	394	78.8	39.4	3.0	6.1	6.1
Original Bee... Food 2 Food 2 • MEIJER, INC. Original Beer Bread Mix	46g	64.7	348	71.7	8.7	—	1.1	8.7

Rocket Fuel Food Comparisons