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

Empanizador Tipo Mexicano Seasoned Bread Crumbs, Empanizador Tipo Mexicano vs Panko Seasoned Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Empanizador ... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Empanizador Tipo Mexicano Seasoned Bread Crumbs	30g	40.9	367	73.3	10.0	3.3	5.0	10.0
Panko Season... Food 2 Food 2 • 4C FOODS CORP. Panko Seasoned Bread Crumbs	28g	37.0	357	71.4	3.6	3.6	3.6	10.7

Oven Style Breading & Batter Mix vs Bread Mix, Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oven Style B... Food 1 Food 1 Oven Style Breading & Batter Mix	30g	34.5	433	63.3	3.3	3.3	15.0	10.0
Bread Mix, P... Food 2 Food 2 • THE KING ARTHUR FLOUR COMPANY, INC. Bread Mix, Pumpkin	38g	53.5	342	81.6	44.7	10.5	2.6	2.6

Pumpkin Spice Caramel Dusted In Cinnamon Sugar, Baked In Caramel Sauce & Topped With A Vanilla Flavored Glaze Monkey Bread Mix, Pumpkin Spice Caramel vs Blueberry Muffin Mix, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Spic... Food 1 Food 1 • TARGET STORES Pumpkin Spice Caramel Dusted In Cinnamon Sugar, Baked In Caramel Sauce & Topped With A Vanilla Flavored Glaze Monkey Bread Mix	44g	69.0	364	81.8	45.5	2.3	—	6.8
Blueberry Mu... Food 2 Food 2 • HARRIS-TEETER INC. Blueberry Muffin Mix	80g	100.0	312	67.5	33.8	1.2	3.1	2.5

White Panko Bread Crumbs vs Krusteaz, Apple Cinnamon Pancake Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Panko ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. White Panko Bread Crumbs	30g	41.0	367	73.3	—	3.3	3.3	10.0
Krusteaz, Ap... Food 2 Food 2 • CONTINENTAL MILLS, INC. Krusteaz, Apple Cinnamon Pancake Mix	57g	73.9	386	71.9	21.1	5.3	6.1	8.8

Blueberry Flavored Muffin Mix, Blueberry vs Italian Style Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • SAFEWAY, INC. Blueberry Flavored Muffin Mix	78g	100.0	410	75.6	38.5	1.3	9.0	5.1
Italian Styl... Food 2 Food 2 • KINGSTON MARKETING CO Italian Style Bread Crumbs	34g	40.4	382	67.7	5.9	5.9	5.9	14.7

Panko Sriracha Japanese Style Bread Crumbs, Sriracha vs Cornbread Gluten Free Baking Mix, Cornbread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Srirac... Food 1 Food 1 • KIKKOMAN SALES USA, INC. Panko Sriracha Japanese Style Bread Crumbs, Sriracha	30g	39.1	367	73.3	13.3	6.7	1.7	10.0
Cornbread Gl... Food 2 Food 2 • THE KROGER CO. Cornbread Gluten Free Baking Mix	30g	47.7	367	83.3	30.0	3.3	—	3.3

Wegmans, Seasoned Bread Crumbs vs Sriracha Japanese Style Panko Bread Crumbs, Sriracha

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wegmans, Sea... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Wegmans, Seasoned Bread Crumbs	30g	37.1	333	66.7	3.3	3.3	3.3	10.0
Sriracha Jap... Food 2 Food 2 • KIKKOMAN SALES USA, INC. Sriracha Japanese Style Panko Bread Crumbs	30g	39.1	367	73.3	13.3	6.7	1.7	10.0

Tempura Batter Mix vs Original Gourmet Panko Bread Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tempura Batt... Food 1 Food 1 • WISMETTAC ASIAN FOODS, INC. Tempura Batter Mix	30g	43.0	367	76.7	—	3.3	1.7	10.0
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

Italian Bread Crumbs vs Plain Panko Crispy Bread Crumbs, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Brea... Food 1 Food 1 • ALEIA'S GLUTEN FREE FOODS LLC Italian Bread Crumbs	14g	21.5	429	78.6	7.1	—	7.1	7.1
Plain Panko ... Food 2 Food 2 • SUPERVALU, INC. Plain Panko Crispy Bread Crumbs	28g	39.1	357	75.0	7.1	3.6	—	10.7

Panko, Crispy Breadcrumbs vs Muffin Mix

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
Muffin Mix Food 2 Food 2 • R.A.B. FOOD GROUP, LLC Muffin Mix	28g	36.7	464	71.4	25.0	3.6	17.9	3.6

Food Lion, Muffin Mix, Blueberry, Blueberry vs Seasoned Salt Free Bread Crumbs, Seasoned

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, M... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, Muffin Mix, Blueberry, Blueberry	42g	58.7	405	73.8	38.1	2.4	8.3	4.8
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

Seasoned With Pecorino Romano Cheese Panko Bread Crumbs, Seasoned vs Fall Cranberry Orange Muffin & Quick Bread Mix, Fall Cranberry Orange

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Wit... Food 1 Food 1 • 4C FOODS CORP. Seasoned With Pecorino Romano Cheese Panko Bread Crumbs	28g	37.0	357	71.4	3.6	3.6	3.6	10.7
Fall Cranber... Food 2 Food 2 • WAL-MART STORES, INC. Fall Cranberry Orange Muffin & Quick Bread Mix	71g	100.0	380	81.7	45.1	1.4	5.6	2.8

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Japane... Food 1 Food 1 • COLONNA BROTHERS Panko Japanese Style Bread Crumbs	28g	46.7	429	92.9	3.6	7.1	3.6	10.7
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

Italian Herb Panko Bread Crumbs, Italian Herb vs Anna, Original Bread Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Herb... Food 1 Food 1 • MCCORMICK & COMPANY, INC. Italian Herb Panko Bread Crumbs	35g	42.6	371	65.7	5.7	2.9	5.7	11.4
Anna, Origin... Food 2 Food 2 • WHOLESOME TREATS, INC. Anna, Original Bread Mix	28g	29.4	321	60.7	14.3	7.1	—	10.7

Traditional Breadcrumbs, Italian Seasoned vs Pancake Mix, Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • GEORGE DELALLO CO., INC. Traditional Breadcrumbs, Italian Seasoned	34g	40.4	382	67.7	5.9	5.9	5.9	14.7
Pancake Mix,... Food 2 Food 2 • NEW HOPE MILLS MANUFACTURING, INC. Pancake Mix, Double Chocolate	45g	60.5	356	73.3	17.8	4.4	4.4	8.9

Plain Gluten Free Breadcrumbs, Plain vs Italian Herb Panko Bread Crumbs, Italian Herb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Gluten... Food 1 Food 1 • TARGET STORES Plain Gluten Free Breadcrumbs	30g	45.4	367	76.7	—	—	—	6.7
Italian Herb... Food 2 Food 2 • MCCORMICK & COMPANY, INC. Italian Herb Panko Bread Crumbs	35g	42.6	371	65.7	5.7	2.9	5.7	11.4

S'mores Mighty Muffin, S'mores vs Anytime Muffin Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
S'mores Migh... Food 1 Food 1 • JACEYCAKES, LLC S'mores Mighty Muffin	55g	30.9	400	40.0	18.2	9.1	12.7	36.4
Anytime Muff... Food 2 Food 2 • PIXIESTIX BAKERY LLC Anytime Muffin Mix	69g	70.7	319	53.6	26.1	1.4	8.7	2.9

Italian Homestyle Bread Crumbs vs Food Lion, Muffin Mix, Apple, Cinnamon, Apple, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Home... Food 1 Food 1 • OSEM EXPORT (1962) LTD. Italian Homestyle Bread Crumbs	30g	35.1	300	60.0	3.3	—	3.3	10.0
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

Plain 100% Whole Wheat Bread Crumbs, Plain vs Plain Bread Crumbs, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain 100% W... Food 1 Food 1 • 4C FOODS CORP. Plain 100% Whole Wheat Bread Crumbs	28g	32.5	357	67.9	7.1	7.1	5.4	17.9
Plain Bread ... Food 2 Food 2 • LIDL Plain Bread Crumbs	30g	38.7	367	70.0	6.7	3.3	5.0	13.3

Gluten Free Traditional Challah Bread Mix vs Sour Cream Muffin Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • JORLY HOLDINGS LLC, GOURMET SERIES A Gluten Free Traditional Challah Bread Mix	31g	47.3	355	80.7	16.1	3.2	1.6	6.5
Sour Cream M... Food 2 Food 2 • SALISH LODGE & SPA MANAGED BY COLUMBIA HOSPITALITY Sour Cream Muffin Mix	85g	84.6	376	51.8	25.9	—	17.7	5.9

Rocket Fuel Food Comparisons