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.

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Bread Crumbs, Italian Style Panko vs Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Crumbs... Food 1 Food 1 • BRUNO'S SUPERMARKETS, INC. Bread Crumbs, Italian Style Panko	28g	37.2	357	71.4	3.6	3.6	—	10.7
Bread Crumbs Food 2 Food 2 • DANPARC, INC. Bread Crumbs	21g	23.1	381	61.9	14.3	4.8	4.8	14.3

Panko Bread Crumbs, Panko vs Premium Muffin Mix, Wild Maine Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Bread ... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Panko Bread Crumbs	28g	37.2	357	71.4	3.6	3.6	—	10.7
Premium Muff... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Premium Muffin Mix, Wild Maine Blueberry	34g	43.3	324	73.5	29.4	8.8	2.9	5.9

Muffin Mix, Bran vs Hearty Whole Grain Bread Mix, Hearty Whole Grain

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
Hearty Whole... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Hearty Whole Grain Bread Mix	30g	34.8	400	70.0	6.7	10.0	8.3	10.0

Seasoned With Pecorino Romano Cheese Bread Crumbs vs Oatmeal Muffin 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	37.0	357	71.4	3.6	3.6	3.6	10.7
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

Food Lion, Panko Crispy Bread Crumbs, Plain, Plain vs Bob's Red Mill, Irish Soda Bread Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, P... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, Panko Crispy Bread Crumbs, Plain, Plain	28g	46.7	429	92.9	3.6	7.1	3.6	10.7
Bob's Red Mi... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, Irish Soda Bread Mix	42g	55.4	452	71.4	7.1	2.4	14.3	11.9

Roasted Garlic Bread Crumbs vs Pumpkin Bread Mix, Pumpkin

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
Pumpkin Brea... Food 2 Food 2 • MEIJER, INC. Pumpkin Bread Mix	43g	75.3	372	88.4	55.8	—	—	4.7

Beer Bread Mix, Beer Bread vs Cinnamon Bread Mix, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beer Bread Mix Food 1 Food 1 • PRICE CHOPPER SUPERMARKETS Beer Bread Mix	46g	64.7	348	71.7	8.7	—	1.1	8.7
Cinnamon Bre... Food 2 Food 2 • DAT'L DO-IT, INC. Cinnamon Bread Mix	28g	43.4	357	82.1	28.6	3.6	—	7.1

Food Lion, Muffin Mix, Blueberry, Blueberry vs Banana Quick Bread Mix, Banana

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
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

Cornbread Gluten Free Baking Mix, Cornbread vs Roundy's, Italian Classics Plain Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cornbread Gl... Food 1 Food 1 • THE KROGER CO. Cornbread Gluten Free Baking Mix	30g	47.7	367	83.3	30.0	3.3	—	3.3
Roundy's, It... Food 2 Food 2 • 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

White Panko Bread Crumbs vs Bread Crumb

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
Bread Crumb Food 2 Food 2 • LUCCHETTI Bread Crumb	30g	43.1	333	73.3	—	—	—	10.0

Seasoned With Pecorino Romano Cheese Bread Crumbs, Seasoned With Pecorino Romano Cheese vs Seasoned With Pecorino Romano Cheese 100% Whole Wheat Bread Crumbs, Seasoned

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
Seasoned Wit... Food 2 Food 2 • 4C FOODS CORP. Seasoned With Pecorino Romano Cheese 100% Whole Wheat Bread Crumbs	28g	32.7	357	64.3	7.1	3.6	5.4	14.3

Banana Flavor Quick Bread Mix, Banana vs Plain 100% Whole Wheat Bread Crumbs, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Flavo... Food 1 Food 1 • MEIJER, INC. Banana Flavor Quick Bread Mix	33g	49.0	394	78.8	39.4	3.0	6.1	6.1
Plain 100% W... Food 2 Food 2 • 4C FOODS CORP. Plain 100% Whole Wheat Bread Crumbs	28g	32.5	357	67.9	7.1	7.1	5.4	17.9

Original Beer Bread Baking Mix, Original Beer Bread vs Tuscan Herb Panko Bread Crumbs, Tuscan Herb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Bee... Food 1 Food 1 • DAT'L DO-IT, INC. Original Beer Bread Baking Mix	28g	39.4	357	75.0	10.7	3.6	—	7.1
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

Sweet Potato Muffin Mix vs Traditional Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • HOMETOWN FOOD COMPANY Sweet Potato Muffin Mix	33g	51.2	364	78.8	33.3	—	6.1	3.0
Traditional ... Food 2 Food 2 • KINGSTON MARKETING CO Traditional Bread Crumbs	34g	40.8	353	64.7	5.9	2.9	4.4	11.8

Pumpkin Muffin & Bread Almond Flour Mix, Pumpkin Muffin & Bread vs Cerulean Seas, Restaurant Style Panko Breadcrumbs, Lemon Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Muff... Food 1 Food 1 • SIMPLE MILLS Pumpkin Muffin & Bread Almond Flour Mix	21g	21.0	429	61.9	28.6	9.5	16.7	9.5
Cerulean Sea... Food 2 Food 2 • UNITED NATURAL FOODS, INC. Cerulean Seas, Restaurant Style Panko Breadcrumbs, Lemon Pepper	28g	32.8	393	64.3	3.6	3.6	8.9	10.7

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, M... Food 1 Food 1 • 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
Italian Brea... Food 2 Food 2 • ALEIA'S GLUTEN FREE FOODS LLC Italian Bread Crumbs	14g	21.5	429	78.6	7.1	—	7.1	7.1

Coconut Shrimp & Chicken Breading, Coconut vs Viennese Seasoned Bread Crumbs, Viennese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Shri... Food 1 Food 1 • MCCORMICK & COMPANY, INC. Coconut Shrimp & Chicken Breading	20g	21.2	400	60.0	10.0	5.0	17.5	5.0
Viennese Sea... Food 2 Food 2 • COAST TO COAST PRODUCE Viennese Seasoned Bread Crumbs	28g	34.8	357	67.9	3.6	3.6	7.1	10.7

Cornbread & Muffin Mix, Sweet Yellow vs Protein Grain Free Pancake + Waffle Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cornbread & ... Food 1 Food 1 • HOMETOWN FOOD COMPANY Cornbread & Muffin Mix, Sweet Yellow	33g	49.1	394	75.8	21.2	—	7.6	3.0
Protein Grai... Food 2 Food 2 • PURELY ELIZABETH Protein Grain Free Pancake + Waffle Mix	62g	36.8	484	41.9	3.2	9.7	29.0	17.7

Original Seasoned Breading For Fish & Shrimp, Original vs Bread Stick Mix, Bread Stick

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Sea... Food 1 Food 1 • KENT PRECISION FOODS GROUP, INC. Original Seasoned Breading For Fish & Shrimp	20g	25.6	350	70.0	—	5.0	2.5	5.0
Bread Stick Mix Food 2 Food 2 • MAUD BORUP, INC. Bread Stick Mix	30g	43.4	333	73.3	16.7	—	—	6.7

Panko Bread Crumbs vs Plain Bread Crumbs Unseasoned, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Bread ... Food 1 Food 1 • SAFEWAY, INC. Panko Bread Crumbs	28g	38.7	357	75.0	3.6	3.6	1.8	14.3
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

Rocket Fuel Food Comparisons