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

Passover Pretzel Crumbs, Passover Pretzel vs Italian Style Seasoned Bread Crumbs, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Passover Pre... Food 1 Food 1 • ERBA FOOD PRODUCTS INC Passover Pretzel Crumbs	30g	31.7	267	53.3	3.3	—	6.7	—
Italian Styl... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Italian Style Seasoned Bread Crumbs	34g	42.4	382	70.6	5.9	5.9	4.4	14.7

Classic Panko Bread Crumbs, Classic vs Cinnamon Bread Mix, Cinnamon

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
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

Ginger Evans, Quick Bread & Muffin Mix, Pumpkin Spice, Pumpkin Spice vs Your Way Bread Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ginger Evans... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Ginger Evans, Quick Bread & Muffin Mix, Pumpkin Spice, Pumpkin Spice	31g	47.4	387	80.7	41.9	3.2	4.8	3.2
Your Way Bre... Food 2 Food 2 • WILTON INDUSTRIES INC. Your Way Bread Mix	34g	45.1	353	70.6	8.8	2.9	1.5	8.8

Hot Roll Mix vs Cranberry Orange Muffin & Quick Bread Mix, Cranberry Orange

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot Roll Mix Food 1 Food 1 • WAR EAGLE MILL, INC. Hot Roll Mix	40g	48.2	375	67.5	10.0	5.0	7.5	12.5
Cranberry Or... Food 2 Food 2 • WAL-MART STORES, INC. Cranberry Orange Muffin & Quick Bread Mix	71g	100.0	380	81.7	45.1	1.4	5.6	2.8

Cinnamon Gluten Free Roll Mix, Cinnamon vs Vegetarian Corn Muffin Mix, Vegetarian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Glu... Food 1 Food 1 • PRIMA PROVISIONS CO. Cinnamon Gluten Free Roll Mix	18g	30.0	333	83.3	16.7	—	—	—
Vegetarian C... Food 2 Food 2 • CHELSEA MILLING COMPANY Vegetarian Corn Muffin Mix	38g	50.6	421	71.1	18.4	2.6	11.8	5.3

Complete Buttermilk Pancake & Waffle Mix vs At Home Mild Chicken Tenders Seasoned Coating Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Complete But... Food 1 Food 1 • THE QUAKER OATS COMPANY Complete Buttermilk Pancake & Waffle Mix	45g	60.3	356	71.1	11.1	2.2	3.3	11.1
At Home Mild... Food 2 Food 2 • LOUISIANA FISH FRY LTD. At Home Mild Chicken Tenders Seasoned Coating Mix	21g	29.4	333	71.4	—	—	—	9.5

Non Dairy Pancake Mix vs Sweet Potato Muffin Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Non Dairy Pa... Food 1 Food 1 • WHOLE NOTE FOOD COMPANY, LLC Non Dairy Pancake Mix	44g	58.9	341	75.0	9.1	6.8	3.4	6.8
Sweet Potato... Food 2 Food 2 • HOMETOWN FOOD COMPANY Sweet Potato Muffin Mix	33g	51.2	364	78.8	33.3	—	6.1	3.0

Blueberry Muffin Mix, Blueberry vs Panko Breadcrumbs, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mu... Food 1 Food 1 • CONCORD FOODS LLC Blueberry Muffin Mix	55g	49.2	273	47.3	21.8	1.8	6.4	3.6
Panko Breadc... Food 2 Food 2 • ELEVATION BRANDS LLC Panko Breadcrumbs, Italian Style	20g	27.7	350	75.0	—	5.0	—	5.0

Hol Grain, Tempura Batter Mix vs Panko, Crispy Breadcrumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hol Grain, T... Food 1 Food 1 • PARCO FOODS, INC. Hol Grain, Tempura Batter Mix	30g	45.4	367	80.0	—	3.3	—	6.7
Panko, Crisp... Food 2 Food 2 • GEORGE DELALLO CO., INC. Panko, Crispy Breadcrumbs	30g	36.8	367	66.7	3.3	3.3	3.3	13.3

Krusteaz, Organic Whole Grain Muffin Mix vs Italian Style Bread Crumbs, Italian Style

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
Italian Styl... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Italian Style Bread Crumbs	28g	32.8	357	67.9	7.1	7.1	5.4	14.3

Empanizador Tipo Mexicano Seasoned Bread Crumbs, Empanizador Tipo Mexicano vs Italian Parmesan Beer Bread Mix, Italian Parmesan

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
Italian Parm... Food 2 Food 2 • RABBIT CREEK PRODUCTS, INC. Italian Parmesan Beer Bread Mix	37g	45.3	297	64.9	10.8	2.7	—	8.1

Banana Nut Muffin & Bread Mix, Banana Nut vs Bread Crumbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut M... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Banana Nut Muffin & Bread Mix	39g	56.7	410	76.9	41.0	2.6	7.7	5.1
Bread Crumbs Food 2 Food 2 • MOJAVE FOODS CORPORATION Bread Crumbs	28g	41.4	357	75.0	3.6	—	—	7.1

Beer Bread Mix, Beer Bread vs Seasoned Crispy Chicken Fry Chicken Batter Mix, Seasoned Crispy Chicken Fry

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
Seasoned Cri... Food 2 Food 2 • LOUISIANA FISH FRY LTD. Seasoned Crispy Chicken Fry Chicken Batter Mix	15g	19.7	333	66.7	—	—	—	6.7

Plain 100% Whole Wheat Bread Crumbs, Plain vs Italian Style Seasoned Bread Crumbs With Imported Romano Cheese, Italian Style

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
Italian Styl... Food 2 Food 2 • VIGO IMPORTING COMPANY Italian Style Seasoned Bread Crumbs With Imported Romano Cheese	30g	34.5	367	66.7	6.7	6.7	5.0	16.7

Martha White, Honey Bran Muffin Mix, Honey Bran vs Unseasoned Bread Crumbs, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Martha White... Food 1 Food 1 • HOMETOWN FOOD COMPANY Martha White, Honey Bran Muffin Mix, Honey Bran	35g	46.9	371	77.1	40.0	8.6	7.1	5.7
Unseasoned B... Food 2 Food 2 • WINN-DIXIE STORES, INC. Unseasoned Bread Crumbs, Plain	28g	34.7	393	67.9	3.6	3.6	5.4	14.3

Panko vs Italian Panko

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Food 1 Food 1 • KINGSTON MARKETING CO Panko	28g	36.7	357	71.4	3.6	3.6	3.6	14.3
Italian Panko Food 2 Food 2 • COAST TO COAST PRODUCE Italian Panko	28g	36.9	325	67.9	3.2	0.4	1.1	10.4

Unseasoned Panko Bread Crumbs vs Muffin Mix, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unseasoned P... Food 1 Food 1 • BRUNO'S SUPERMARKETS, INC. Unseasoned Panko Bread Crumbs	28g	39.1	321	75.0	3.6	3.6	—	10.7
Muffin Mix, ... Food 2 Food 2 • SOUTHEASTERN MILLS INC. Muffin Mix, Blueberry	33g	47.1	364	75.8	39.4	3.0	4.6	6.1

Traditional Breadcrumbs, Italian Seasoned vs Goya, Latin Style Bread Crumbs

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
Goya, Latin ... Food 2 Food 2 • GOYA FOODS, INC. Goya, Latin Style Bread Crumbs	30g	38.8	367	70.0	6.7	3.3	3.3	13.3

Original Plain Bread Crumbs, Original, Plain vs Organic Pumpkin Muffin & Quick Bread Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Pla... Food 1 Food 1 • FESTIVE FINER FOODS Original Plain Bread Crumbs, Original, Plain	28g	34.8	357	71.4	7.1	7.1	3.6	14.3
Organic Pump... Food 2 Food 2 • NEW HOPE MILLS MANUFACTURING, INC. Organic Pumpkin Muffin & Quick Bread Mix	40g	59.3	325	80.0	32.5	5.0	1.3	5.0

Plain Japanese Style Panko Bread Crumbs, Plain vs Cajun Style Seasoned Breading For Fish & Shrimp, Cajun Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Japane... Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Plain Japanese Style Panko Bread Crumbs	28g	38.7	357	75.0	3.6	3.6	1.8	14.3
Cajun Style ... Food 2 Food 2 • KENT PRECISION FOODS GROUP, INC. Cajun Style Seasoned Breading For Fish & Shrimp	20g	25.6	350	70.0	5.0	5.0	2.5	5.0

Rocket Fuel Food Comparisons