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

Classic Panko Bread Crumbs, Classic vs Cranberry Orange Flavor Muffin Mix, Cranberry Orange

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
Cranberry Or... Food 2 Food 2 • CONTINENTAL MILLS, INC. Cranberry Orange Flavor Muffin Mix	70g	100.0	400	92.9	47.1	1.4	1.4	4.3

Classic Sourdough Artisan Bread Mix, Classic Sourdough vs Light & Crispy Japanese Style Bread Crumbs Plain Panko, Light & Crispy, Japanese Style

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

Seasoned Bread Crumbs, Seasoned vs Food Lion, Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Bre... Food 1 Food 1 • JASON DAIRY PRODUCTS CO INC Seasoned Bread Crumbs	30g	40.9	367	73.3	3.3	3.3	5.0	10.0
Food Lion, B... Food 2 Food 2 • FOOD TOWN STORES INC. Food Lion, Bread Crumbs	28g	36.6	393	71.4	3.6	3.6	5.4	14.3

Winco Foods, Seasoned Bread Crumbs vs Plain Bread Crumbs Unseasoned, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Winco Foods,... Food 1 Food 1 • WINCO FOODS, INC. Winco Foods, Seasoned Bread Crumbs	30g	36.8	367	70.0	6.7	6.7	3.3	13.3
Plain Bread ... Food 2 Food 2 • S. M. FLICKINGER CO., INC. Plain Bread Crumbs Unseasoned	30g	38.6	367	73.3	10.0	6.7	5.0	13.3

Banana Quick Bread & Muffin Mix, Banana vs Food Lion, Muffin Mix, Apple, Cinnamon, Apple, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Quick... Food 1 Food 1 • BAKER'S CORNER Banana Quick Bread & Muffin Mix	28g	47.3	357	85.7	46.4	—	—	7.1
Food Lion, M... Food 2 Food 2 • FOOD TOWN STORES INC. Food Lion, Muffin Mix, Apple, Cinnamon, Apple, Cinnamon	38g	52.8	395	73.7	31.6	2.6	7.9	5.3

Paskesz, Bar B Que Coating Crumbs vs Spicy Hot Panko Chipotle Seasoned Bread Crumbs, Spicy Hot

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Paskesz, Bar... Food 1 Food 1 • PASKESZ CANDY COMPANY Paskesz, Bar B Que Coating Crumbs	28g	36.6	386	67.9	—	0.7	17.9	0.7
Spicy Hot Pa... Food 2 Food 2 • 4C FOODS CORP. Spicy Hot Panko Chipotle Seasoned Bread Crumbs	30g	41.0	367	73.3	10.0	3.3	3.3	10.0

Plain Bread Crumbs vs Sweet Dolly Parton's Cornbread & Muffin Mix, Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Bread ... Food 1 Food 1 • JASON DAIRY PRODUCTS CO INC Plain Bread Crumbs	30g	40.9	367	73.3	3.3	3.3	5.0	10.0
Sweet Dolly ... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Sweet Dolly Parton's Cornbread & Muffin Mix	32g	51.4	375	84.4	31.3	3.1	—	6.3

Monkey Bread Mix vs Gluten Free Waffle Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Monkey Bread... Food 1 Food 1 • BRAND CASTLE, LLC Monkey Bread Mix	28g	41.4	357	78.6	17.9	3.6	—	7.1
Gluten Free ... Food 2 Food 2 • ARON STREIT INC. Gluten Free Waffle Mix	20g	34.0	350	85.0	35.0	—	—	—

Seasoned With Pecorino Romano Cheese Bread Crumbs, Seasoned With Pecorino Romano Cheese vs Whole Wheat Flatbread Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Wit... Food 1 Food 1 • 4C FOODS CORP. Seasoned With Pecorino Romano Cheese Bread Crumbs	28g	30.9	357	64.3	7.1	7.1	5.4	14.3
Whole Wheat ... Food 2 Food 2 • CONTINENTAL MILLS, INC. Whole Wheat Flatbread Mix	40g	46.4	375	70.0	5.0	10.0	5.0	12.5

El Mexicano, Bread Crumbs vs Pumpkin Bread Baking Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
El Mexicano,... Food 1 Food 1 • MARQUEZ BROTHERS INTERNATIONAL, INC. El Mexicano, Bread Crumbs	28g	29.3	286	57.1	—	3.6	1.8	10.7
Pumpkin Brea... Food 2 Food 2 • CONIFER SPECIALTIES INC. Pumpkin Bread Baking Mix	40g	65.2	375	85.0	47.5	2.5	1.3	5.0

Mashed Potatoes Dry Mix vs Favorite Sandwich Gluten Free Pantry Bread Mix, Favorite Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potat... Food 1 Food 1 • OSEM EXPORT (1962) LTD. Mashed Potatoes Dry Mix	33g	40.1	455	63.6	6.1	—	18.2	9.1
Favorite San... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Favorite Sandwich Gluten Free Pantry Bread Mix	28g	41.4	357	78.6	21.4	3.6	—	7.1

Bread Mix, Cinnamon Raisin vs Shoprite, Flavored Italian Style Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Mix, C... Food 1 Food 1 • 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
Shoprite, Fl... Food 2 Food 2 • COLONNA BROTHERS Shoprite, Flavored Italian Style Bread Crumbs	34g	42.4	382	70.6	5.9	5.9	4.4	14.7

Beer Bread Mix, Garlic Parmesan vs Pumpkin Spice Quick Bread Mix, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beer Bread M... Food 1 Food 1 • BIG L BRANDS, INC. Beer Bread Mix, Garlic Parmesan	32g	49.1	375	81.3	18.8	3.1	—	9.4
Pumpkin Spic... Food 2 Food 2 • STONEWALL KITCHEN LTD. Pumpkin Spice Quick Bread Mix	34g	53.4	353	82.4	41.2	2.9	—	5.9

Organic Panko Bread Crumbs vs Blueberry Muffin Tops Mix, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Pank... Food 1 Food 1 • STAR MARKETS CO. Organic Panko Bread Crumbs	29g	40.8	379	75.9	3.5	3.4	1.7	13.8
Blueberry Mu... Food 2 Food 2 • GENERAL MILLS, INC. Blueberry Muffin Tops Mix	42g	66.7	405	81.0	45.2	—	6.0	4.8

Quick Bread & Muffin Mix, Lemon Poppy Seed vs Apple Cinnamon Muffin Mix, Apple Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quick Bread ... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Quick Bread & Muffin Mix, Lemon Poppy Seed	32g	48.8	406	78.1	34.4	—	7.8	6.3
Apple Cinnam... Food 2 Food 2 • HOMETOWN FOOD COMPANY Apple Cinnamon Muffin Mix	66g	98.1	394	77.3	37.9	1.5	9.1	3.0

Seasoned Bread Crumbs, Spicy vs Sunrise Apple Cinnamon Muffin Mix, Apple Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Bre... Food 1 Food 1 • DON SAZON Seasoned Bread Crumbs, Spicy	21g	25.1	381	66.7	14.3	4.8	4.8	14.3
Sunrise Appl... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Sunrise Apple Cinnamon Muffin Mix, Apple Cinnamon	67g	89.0	433	73.1	40.3	4.5	13.4	6.0

Plain Panko Crispy Coating Crumbs, Plain Panko vs Blueberry Muffin Mix, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Panko ... Food 1 Food 1 • JASON DAIRY PRODUCTS CO INC Plain Panko Crispy Coating Crumbs	32g	53.7	375	87.5	3.1	3.1	—	3.1
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

Asian Gourmet, Authentic Tempura Batter Mix vs Stoneground Wheat No Knead Bread Mix, Stoneground Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asian Gourme... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Asian Gourmet, Authentic Tempura Batter Mix	28g	39.4	357	75.0	—	3.6	—	7.1
Stoneground ... Food 2 Food 2 • ACH FOOD COMPANIES, INC. Stoneground Wheat No Knead Bread Mix	68g	85.0	382	69.1	7.4	4.4	5.2	13.2

Cinnamon Apple Mighty Muffin, Cinnamon Apple vs Banana Bread Mix, Banana

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
Banana Bread... Food 2 Food 2 • ROSS ACQUISITION INC. Banana Bread Mix	32g	49.4	375	81.3	37.5	3.1	—	6.3

Beer Gluten Free Bread Mix, Beer vs Muffin Mix, Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beer Gluten ... Food 1 Food 1 • R F NATURE FARM FOODS Beer Gluten Free Bread Mix	42g	61.2	357	78.6	14.3	4.8	1.6	4.8
Muffin Mix, ... Food 2 Food 2 • CHELSEA MILLING COMPANY Muffin Mix, Raspberry	41g	56.2	415	70.7	29.3	—	14.6	4.9

Rocket Fuel Food Comparisons