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

Plain Bread Crumbs vs Traditional Bread Crumbs, Traditional

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Bread ... Food 1 Food 1 • AHOLD USA, INC. Plain Bread Crumbs	30g	38.7	367	73.3	6.7	6.7	3.3	13.3
Traditional ... Food 2 Food 2 • RALEY'S Traditional Bread Crumbs	30g	38.6	367	73.3	10.0	6.7	5.0	13.3

Spiced Pumpkin Muffin Mix, Spiced Pumpkin vs Italian Style Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spiced Pumpk... Food 1 Food 1 • STONEWALL KITCHEN LTD. Spiced Pumpkin Muffin Mix	40g	67.3	375	87.5	47.5	2.5	—	5.0
Italian Styl... Food 2 Food 2 • THE KROGER CO. Italian Style Bread Crumbs	30g	39.3	333	73.3	3.3	6.7	1.7	6.7

Krispy Fillet, Cajun vs Seasoned Fish Fry Seafood Breading Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Krispy Fille... Food 1 Food 1 • EASTMAN OUTDOORS, INC. Krispy Fillet, Cajun	14g	19.7	357	71.4	—	—	—	7.1
Seasoned Fis... Food 2 Food 2 • HOMEGROWN FAMILY FOODS LLC Seasoned Fish Fry Seafood Breading Mix	30g	43.3	333	73.3	3.3	—	1.7	6.7

Traditional Bread Crumbs, Traditional vs Lemon Pepper Fish Fri Seafood Breading Mix, Lemon Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • RALEY'S Traditional Bread Crumbs	30g	38.6	367	73.3	10.0	6.7	5.0	13.3
Lemon Pepper... Food 2 Food 2 • ZATARAIN'S INC. Lemon Pepper Fish Fri Seafood Breading Mix	17g	23.7	294	70.6	—	—	—	5.9

Goya, Latin Style Bread Crumbs vs Roundy's, Hot & Spicy Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goya, Latin ... Food 1 Food 1 • GOYA FOODS, INC. Goya, Latin Style Bread Crumbs	30g	38.8	367	70.0	6.7	3.3	3.3	13.3
Roundy's, Ho... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Hot & Spicy Bread Crumbs	34g	44.7	382	73.5	2.9	5.9	2.9	11.8

Muffin Mix, Bran vs Jalapeno Cheddar Beer Bread Mix, Jalapeno Cheddar Beer

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffin Mix, ... Food 1 Food 1 • HODGSON MILL INC Muffin Mix, Bran	36g	48.7	361	77.8	19.4	8.3	2.8	11.1
Jalapeno Che... Food 2 Food 2 • H E BUTT GROCERY COMPANY Jalapeno Cheddar Beer Bread Mix	28g	30.9	321	67.9	10.7	10.7	3.6	14.3

Roasted Garlic Bread Crumbs vs Tuscan Herb Panko Bread Crumbs, Tuscan Herb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Roasted Garlic Bread Crumbs	30g	38.6	367	73.3	10.0	6.7	5.0	13.3
Tuscan Herb ... Food 2 Food 2 • MCCORMICK & COMPANY, INC. Tuscan Herb Panko Bread Crumbs	35g	42.6	371	65.7	5.7	2.9	5.7	11.4

Cinnamon Apple Mighty Muffin, Cinnamon Apple vs Italian Style Bread Crumbs, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon App... Food 1 Food 1 • JACEYCAKES, LLC Cinnamon Apple Mighty Muffin	55g	32.8	418	41.8	18.2	9.1	10.9	36.4
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

Plain Bread Crumbs, Plain vs Blueberry Muffin Mix, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Bread ... Food 1 Food 1 • LIDL Plain Bread Crumbs	30g	38.7	367	70.0	6.7	3.3	5.0	13.3
Blueberry Mu... Food 2 Food 2 • CONCORD FOODS LLC Blueberry Muffin Mix	55g	49.2	273	47.3	21.8	1.8	6.4	3.6

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

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 • FESTIVE FINER FOODS Italian Style Seasoned Bread Crumbs	28g	36.6	393	71.4	7.1	3.6	5.4	14.3

Original Real Panko vs Mashed Potatoes Dry Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Rea... Food 1 Food 1 • ALEIA'S GLUTEN FREE FOODS LLC Original Real Panko	14g	21.5	429	78.6	7.1	—	7.1	7.1
Mashed Potat... Food 2 Food 2 • OSEM EXPORT (1962) LTD. Mashed Potatoes Dry Mix	33g	40.1	455	63.6	6.1	—	18.2	9.1

Seasoned With Hidden Valley The Original Ranch Mashed Potatoes, Ranch vs Lemon Pepper Fish Fri Seafood Breading Mix, Lemon Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Wit... Food 1 Food 1 • IDAHOAN FOODS, LLC Seasoned With Hidden Valley The Original Ranch Mashed Potatoes, Ranch	28g	34.9	393	71.4	3.6	7.1	7.1	10.7
Lemon Pepper... Food 2 Food 2 • ZATARAIN'S INC. Lemon Pepper Fish Fri Seafood Breading Mix	17g	23.7	294	70.6	—	—	—	5.9

Kroger, Bread Crumbs vs Bella, Bread Crumbs With Romana Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Brea... Food 1 Food 1 • THE KROGER CO. Kroger, Bread Crumbs	28g	34.7	393	67.9	3.6	3.6	5.4	14.3
Bella, Bread... Food 2 Food 2 • BELLA FOODS Bella, Bread Crumbs With Romana Cheese	30g	36.7	367	70.0	10.0	6.7	5.0	13.3

Classic Panko Bread Crumbs, Classic vs Moroccan Spiced Flatbread Mix, Moroccan Spiced Flatbread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Pank... Food 1 Food 1 • RALEY'S Classic Panko Bread Crumbs	30g	43.1	367	76.7	6.7	3.3	—	10.0
Moroccan Spi... Food 2 Food 2 • INTERGGS, INC. Moroccan Spiced Flatbread Mix	42g	47.8	429	61.9	4.8	2.4	16.7	9.5

Artisan Beer Bread Mix, Rosemary vs Pumpkin Spice Bread Baking Kit, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artisan Beer... Food 1 Food 1 • URBANDILLO Artisan Beer Bread Mix, Rosemary	54g	39.4	204	38.9	3.7	1.9	—	7.4
Pumpkin Spic... Food 2 Food 2 • SCRATCH & GRAIN BAKING CO. Pumpkin Spice Bread Baking Kit	30g	53.7	400	93.3	63.3	3.3	—	3.3

Organic Plain Bread Crumbs, Plain vs Seasoned Mexican Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Plai... Food 1 Food 1 • GLENCOURT INC. Organic Plain Bread Crumbs, Plain	28g	37.2	357	71.4	3.6	3.6	—	10.7
Seasoned Mex... Food 2 Food 2 • COAST TO COAST PRODUCE Seasoned Mexican Bread Crumbs	28g	34.8	357	67.9	3.6	3.6	7.1	10.7

Organic Buttermilk & Honey Pancake & Waffle Mix, Buttermilk; Honey vs Oatmeal Muffin Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Butt... Food 1 Food 1 • UP COUNTRY NATURALS OF VERMONT, INC. Organic Buttermilk & Honey Pancake & Waffle Mix, Buttermilk; Honey	42g	54.8	333	71.4	2.4	4.8	1.2	9.5
Oatmeal Muff... Food 2 Food 2 • CHELSEA MILLING COMPANY Oatmeal Muffin Mix	36g	46.6	417	69.4	22.2	2.8	12.5	5.6

Krusteaz, Organic Whole Grain Muffin Mix vs Banana Quick Bread Mix, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Krusteaz, Or... Food 1 Food 1 • CONTINENTAL MILLS, INC. Krusteaz, Organic Whole Grain Muffin Mix	36g	53.4	361	80.6	38.9	5.6	—	5.6
Banana Quick... Food 2 Food 2 • CONTINENTAL MILLS, INC. Banana Quick Bread Mix	35g	55.1	400	80.0	42.9	—	7.1	2.9

100% Whole Wheat Seasoned Bread Crumbs vs Pan Molido Bread Crumbs, Pan Molido

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole W... Food 1 Food 1 • 4C FOODS CORP. 100% Whole Wheat Seasoned Bread Crumbs	28g	32.7	357	64.3	7.1	3.6	5.4	14.3
Pan Molido B... Food 2 Food 2 • GOTERA, INC. Pan Molido Bread Crumbs	28g	36.6	393	71.4	10.7	3.6	5.4	14.3

Dinner Roll Mix vs Streusel Muffin Mix, Brown Sugar Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dinner Roll Mix Food 1 Food 1 • MEHL'S GLUTEN-FREE FLOUR COMPANY LLC Dinner Roll Mix	19g	25.7	368	79.0	5.3	10.5	—	5.3
Streusel Muf... Food 2 Food 2 • CINCINNATI PRESERVING COMPANY Streusel Muffin Mix, Brown Sugar Cinnamon	119g	100.0	227	53.8	29.4	0.8	—	3.4

Rocket Fuel Food Comparisons