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

Original Granola vs Blueberry Organic Clusters Toasted Oat Flakes And Crunchy Flavored Clusters With Blueberries, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Gra... Food 1 Food 1 • ROUNDBOOK PUBLISHING GROUP, INC. Original Granola	57g	35.2	509	40.4	10.5	7.0	33.3	12.3
Blueberry Or... Food 2 Food 2 • KELLOGG COMPANY Blueberry Organic Clusters Toasted Oat Flakes And Crunchy Flavored Clusters With Blueberries	54g	79.9	389	81.5	20.4	5.6	4.6	9.3

Berry Maple Gluten Free Breakfast Bars, Berry Maple vs Vanilla Bean Finest Yoghurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry Maple ... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Berry Maple Gluten Free Breakfast Bars	35g	32.9	400	68.6	14.3	20.0	10.0	8.6
Vanilla Bean... Food 2 Food 2 • NOOSA YOGHURT, LLC Vanilla Bean Finest Yoghurt	227g	62.8	123	14.1	14.1	—	5.3	5.3

Golden Hamburger Buns, Golden vs Lunds & Byerlys, Ham & Brie Pretzel Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Hambu... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Golden Hamburger Buns	54g	52.7	296	51.9	7.4	1.9	3.7	9.3
Lunds & Byer... Food 2 Food 2 • BYERLY FOODS INTERNATIONAL Lunds & Byerlys, Ham & Brie Pretzel Sandwich	255g	100.0	212	24.7	5.5	0.8	6.7	10.2

Superfood Rich, Mango Lemon vs Almonds Crunchy Honey Oats Multigrain Cereal With Granola And Almonds, Almonds Crunchy Honey Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Superfood Ri... Food 1 Food 1 • SANTA BARBARA ESSENTIAL FOODS, LLC Superfood Rich, Mango Lemon	45g	37.8	400	53.3	20.0	8.9	13.3	17.8
Almonds Crun... Food 2 Food 2 • WAL-MART STORES, INC. Almonds Crunchy Honey Oats Multigrain Cereal With Granola And Almonds	40g	60.6	400	82.5	17.5	5.0	5.0	7.5

Honey Oat Whole Grain Bread, Honey Oat vs Winco Foods, Graham Crackers, Chocolate, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Oat Wh... Food 1 Food 1 • BA-LE INC. Honey Oat Whole Grain Bread	50g	40.7	260	48.0	8.0	6.0	4.0	12.0
Winco Foods,... Food 2 Food 2 • WINCO FOODS, INC. Winco Foods, Graham Crackers, Chocolate, Chocolate	31g	44.9	419	77.4	22.6	3.2	8.1	6.5

Mixed Berry Blended Yoghurt, Mixed Berry vs Maple Cream On Top Organic Whole Milk Yogurt, Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 • NOOSA YOGHURT, LLC Mixed Berry Blended Yoghurt	150g	27.4	113	9.3	8.0	—	4.7	8.0
Maple Cream ... Food 2 Food 2 • CLOVER STORNETTA FARMS, INC. Maple Cream On Top Organic Whole Milk Yogurt	170g	53.2	112	15.9	15.3	—	4.1	4.1

Sour Cream Lemon Pie Graham Crumb Crust, Sour Cream Lemon Pie vs Hail Merry, Chocolate Mint Miracle Tart

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sour Cream L... Food 1 Food 1 • HARRIS-TEETER INC. Sour Cream Lemon Pie Graham Crumb Crust	99g	54.5	263	30.3	23.2	2.0	15.2	2.0
Hail Merry, ... Food 2 Food 2 • HAIL MERRY, INC. Hail Merry, Chocolate Mint Miracle Tart	85g	51.1	388	44.7	30.6	12.9	25.9	8.2

Cinnamon Flax Organic Granola, Cinnamon Flax vs Vanilla Energy Gel, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Fla... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Cinnamon Flax Organic Granola	48g	57.7	438	70.8	22.9	8.3	12.5	10.4
Vanilla Ener... Food 2 Food 2 • THE QUAKER OATS CO./GATORADE-VAN CAMP Vanilla Energy Gel	37g	40.0	216	54.1	16.2	—	—	—

Nutty Caramel Crunch vs Peach Yoghurt, Peach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nutty Carame... Food 1 Food 1 • WINN-DIXIE STORES, INC. Nutty Caramel Crunch	30g	30.1	500	56.7	33.3	3.3	26.7	10.0
Peach Yoghurt Food 2 Food 2 • NOOSA YOGHURT, LLC Peach Yoghurt	127g	37.4	118	15.0	15.0	—	4.7	4.7

Honey Bun Glazed vs Peanut Butter Flavored Homestyle Granola, Peanut Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Bun Gl... Food 1 Food 1 • FLOWERS FOODS, INC. Honey Bun Glazed	99g	90.0	414	49.5	21.2	2.0	22.2	5.1
Peanut Butte... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Peanut Butter Flavored Homestyle Granola	30g	30.0	467	60.0	20.0	6.7	23.3	13.3

Shoprite, Pancake Syrup vs Naturally Nuts, Caramel Cashews

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shoprite, Pa... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Shoprite, Pancake Syrup	60g	100.0	350	88.3	58.3	—	—	—
Naturally Nu... Food 2 Food 2 • NATURALLY NUTS, LLC Naturally Nuts, Caramel Cashews	30g	18.3	533	36.7	10.0	3.3	40.0	13.3

Nabisco Honey Maid Crackers Honey 1 X13.100 Oz vs Fisher, Honey Roasted Peanuts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nabisco Hone... Food 1 Food 1 • MONDELEZ USA Nabisco Honey Maid Crackers Honey 1 X13.100 Oz	31g	42.6	452	77.4	25.8	6.5	12.9	6.5
Fisher, Hone... Food 2 Food 2 • JOHN B. SANFILIPPO & SON, INC. Fisher, Honey Roasted Peanuts	100g	24.4	634	20.0	12.0	6.0	50.0	26.0

Uncured Pepperoni Gluten Free Pizza, Uncured Pepperoni vs Toasted Caramel Nut Protein Bars, Toasted Caramel Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Uncured Pepp... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Uncured Pepperoni Gluten Free Pizza	126g	74.8	310	32.5	3.2	1.6	15.9	8.7
Toasted Cara... Food 2 Food 2 • KIND INC. Toasted Caramel Nut Protein Bars	50g	23.4	500	36.0	16.0	10.0	34.0	24.0

Corn Dog Fully Cooked Hot Dog Made With Turkey And Chicken, Pork Added Wrapped In A Honey Sweetened Batter, Corn Dog vs Maple Almond Butter Nut Butter Granola, Maple Almond Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Dog Ful... Food 1 Food 1 • WAL-MART STORES, INC. Corn Dog Fully Cooked Hot Dog Made With Turkey And Chicken, Pork Added Wrapped In A Honey Sweetened Batter	113g	63.3	292	29.2	8.9	—	16.8	8.0
Maple Almond... Food 2 Food 2 • PURELY ELIZABETH Maple Almond Butter Nut Butter Granola	30g	30.6	433	63.3	20.0	10.0	16.7	10.0

Green Tea, Ginger Pear vs Strawberry Greek Yogurt, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Tea, G... Food 1 Food 1 • SWEET TREE HOLDINGS 1, LLC Green Tea, Ginger Pear	237g	24.0	19	5.1	4.2	—	—	—
Strawberry G... Food 2 Food 2 • REAL GREEK, LLC Strawberry Greek Yogurt	150g	43.1	133	16.0	13.3	1.3	4.0	8.0

Honey Cornbread & Muffin Gluten Free Mix, Honey Cornbread & Muffin vs Brown Butter Bourbon Pecan Ice Cream, Brown Butter Bourbon Pecan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Cornbr... Food 1 Food 1 • GIANT EAGLE, INC. Honey Cornbread & Muffin Gluten Free Mix	38g	59.4	368	81.6	26.3	2.6	—	5.3
Brown Butter... Food 2 Food 2 • GRAETER'S INC. Brown Butter Bourbon Pecan Ice Cream	136g	71.6	272	27.2	26.5	—	16.9	3.7

Chocolate Peanut Butter Minis Protein Bar, Chocolate Peanut Butter vs Whitman's Sampler Assorted Chocolates, 22 Count, 10.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Pe... Food 1 Food 1 • CLIF BAR AND COMPANY Chocolate Peanut Butter Minis Protein Bar	34g	75.8	412	44.1	26.5	2.9	14.7	29.4
Whitman's Sa... Food 2 Food 2 • WHITMAN'S CANDIES, INC. Whitman's Sampler Assorted Chocolates, 22 Count, 10.3 Oz	27g	30.7	444	63.0	51.9	3.7	22.2	3.7

Vegetarian Ravioli + Marinara Ravioli With A Protein Rich Filling And Classic Tomato Sauce, Vegetarian Ravioli + Marinara vs Cinnamon Raisin New York Style Bagels, Cinnamon Raisin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetarian R... Food 1 Food 1 • EATHOS FOODS LLC Vegetarian Ravioli + Marinara Ravioli With A Protein Rich Filling And Classic Tomato Sauce	255g	60.6	141	13.3	2.4	1.2	7.8	4.3
Cinnamon Rai... Food 2 Food 2 • THE ORIGINAL BAGEL & BIALY CO., INC. Cinnamon Raisin New York Style Bagels	120g	100.0	258	53.3	8.3	2.5	1.3	9.2

Chocolate Nutrition Bar, Chocolate vs Jensen's Orchard, Honey Glazed Almonds, Orange

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Nu... Food 1 Food 1 • LIFESTYLE EVOLUTION, INC. Chocolate Nutrition Bar	50g	45.5	340	52.0	26.0	4.0	6.0	22.0
Jensen's Orc... Food 2 Food 2 • SNAK-KING CORP. Jensen's Orchard, Honey Glazed Almonds, Orange	28g	26.5	429	57.1	46.4	7.1	21.4	10.7

Fruit & Nut Trail Mix Bars vs Sticky Bun

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit & Nut ... Food 1 Food 1 • HANNAFORD BROS. CO. Fruit & Nut Trail Mix Bars	35g	42.3	429	68.6	31.4	5.7	14.3	8.6
Sticky Bun Food 2 Food 2 • JENNY LEE BAKERY INC. Sticky Bun	85g	88.7	376	54.1	29.4	—	16.5	5.9

Rocket Fuel Food Comparisons