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

Gluten Free Waffles, Blueberry vs Core Power, High Protein Milk Shake, Vanilla, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Gluten Free Waffles, Blueberry	70g	64.8	286	50.0	10.0	2.9	10.0	1.4
Core Power, ... Food 2 Food 2 • FAIR OAKS FARMS BRANDS, INC. Core Power, High Protein Milk Shake, Vanilla, Vanilla	340g	51.1	71	7.7	7.7	—	1.0	7.7

Dark Chocolate, Pomegranate Flavor vs Snack Bar, Blueberry Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Chocola... Food 1 Food 1 • THE HERSHEY COMPANY Dark Chocolate, Pomegranate Flavor	19g	23.3	421	68.4	57.9	5.3	18.4	—
Snack Bar, B... Food 2 Food 2 • FOLTON GOLD INC. Snack Bar, Blueberry Almond	39g	45.6	487	66.7	33.3	5.1	20.5	10.3

Honey Creme Syrup, Honey Creme, Honey Creme vs Blueberry Lavender Dairy Free & Plant Based Botanical Yogurt Alternative, Blueberry Lavender

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Creme ... Food 1 Food 1 • MICHELE'S FOODS INC. Honey Creme Syrup, Honey Creme	60g	100.0	367	91.7	90.0	—	—	—
Blueberry La... Food 2 Food 2 • EAT REAL FOOD Blueberry Lavender Dairy Free & Plant Based Botanical Yogurt Alternative	142g	19.6	155	7.8	6.3	0.7	12.7	1.4

Chocolate Chip Cookie Dough, Chocolate Chip vs Blueberry Balance Pitta 100% Organic, Unsweetened Fruit & Seed Bar, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • WHOA DOUGH LLC Chocolate Chip Cookie Dough	45g	23.7	511	35.6	20.0	6.7	40.0	13.3
Blueberry Ba... Food 2 Food 2 • DOSHA BRANDS LLC Blueberry Balance Pitta 100% Organic, Unsweetened Fruit & Seed Bar	38g	40.1	395	60.5	34.2	5.3	15.8	10.5

Cheese Cake, Apple Crumble vs Milk & Honey Blend, Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Cake,... Food 1 Food 1 • CHUCKANUT BAY FOODS, LLC Cheese Cake, Apple Crumble	113g	65.0	336	31.9	22.1	1.8	22.1	5.3
Milk & Honey... Food 2 Food 2 • JOHN B. SANFILIPPO & SON, INC. Milk & Honey Blend, Sweet	28g	31.5	625	67.9	53.6	7.1	35.7	10.7

Pear Gorgonzola Salad & Toppings Kit vs Milk, White & Dark Chocolates With Honey & Almond Tiny Nougat, Milk, White & Dark Chocolates With Honey & Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pear Gorgonz... Food 1 Food 1 • FRESH EXPRESS INCORPORATED Pear Gorgonzola Salad & Toppings Kit	100g	25.6	130	15.0	11.0	2.0	7.0	3.0
Milk, White ... Food 2 Food 2 • KRAFT FOODS SCHWEIZ HOLDING GMBH Milk, White & Dark Chocolates With Honey & Almond Tiny Nougat, Milk, White & Dark Chocolates With Honey & Almond	32g	35.9	531	62.5	56.3	3.1	28.1	6.3

Maple Sausage Biscuit Sandwiches, Maple Sausage vs 100% Natural White With Whole Grain Soft Bagels, Whole Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Sausag... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Maple Sausage Biscuit Sandwiches	96g	43.7	333	26.0	4.2	2.1	20.8	9.4
100% Natural... Food 2 Food 2 • PERFECTION BAKERIES, INC. 100% Natural White With Whole Grain Soft Bagels, Whole Grain	43g	45.1	279	58.1	11.6	4.7	—	9.3

Peanut Butter, Dark Chocolate & Almond Bars, Peanut Butter, Dark Chocolate & Almond vs Essentially You, Vanilla Almond Lightly Sweetened Crunchy Rice And Wheat Flakes With Almonds, Vanilla Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Peanut Butter, Dark Chocolate & Almond Bars, Peanut Butter, Dark Chocolate & Almond	40g	27.5	500	45.0	25.0	7.5	30.0	20.0
Essentially ... Food 2 Food 2 • WEIS MARKETS, INC. Essentially You, Vanilla Almond Lightly Sweetened Crunchy Rice And Wheat Flakes With Almonds, Vanilla Almond	30g	43.1	367	83.3	30.0	10.0	5.0	6.7

Honey Graham Crackers vs Honey & Oats Lightly Sweetened Corn And Whole Wheat Crispy Flakes Cereal With Granola And Sliced Almonds, Honey & Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Graham... Food 1 Food 1 • SUPERVALU, INC. Honey Graham Crackers	30g	29.4	367	53.3	20.0	3.3	10.0	3.3
Honey & Oats... Food 2 Food 2 • FAMILY DOLLAR STORES INC. Honey & Oats Lightly Sweetened Corn And Whole Wheat Crispy Flakes Cereal With Granola And Sliced Almonds	40g	60.5	400	82.5	17.5	5.0	6.3	7.5

Nuts & Chews Caramel Pieces Covered In Milk Or Dark Chocolate, Nuts & Chews vs Chocolate Cranberry Nut Free Train Bites, Chocolate Cranberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nuts & Chews... Food 1 Food 1 • SEE'S CANDIES, INC. Nuts & Chews Caramel Pieces Covered In Milk Or Dark Chocolate	32g	27.9	531	53.1	37.5	6.2	34.4	9.4
Chocolate Cr... Food 2 Food 2 • JACK FRANCIS FOODS, LLC Chocolate Cranberry Nut Free Train Bites	33g	24.5	467	48.5	30.3	9.1	30.3	6.1

Ripe Strawberry Soft Baked Breakfast Bars, Ripe Strawberry vs Cereal Bar, Fruit & Grain Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ripe Strawbe... Food 1 Food 1 • KELLOGG COMPANY Ripe Strawberry Soft Baked Breakfast Bars	35g	43.0	343	71.4	28.6	8.6	7.1	5.7
Cereal Bar, ... Food 2 Food 2 • WALGREENS CO. Cereal Bar, Fruit & Grain Strawberry	37g	43.2	324	67.6	29.7	8.1	8.1	2.7

Pecan Feta Salad vs Bruce Tea, Black Tea, Maqui, Acai & Goji Berry, Maqui, Acai & Goji Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pecan Feta S... Food 1 Food 1 • RT WHOLESALE, LLC. Pecan Feta Salad	195g	22.7	272	8.2	5.6	2.1	25.6	3.6
Bruce Tea, B... Food 2 Food 2 • FINDLEY ICE COMPANY Bruce Tea, Black Tea, Maqui, Acai & Goji Berry, Maqui, Acai & Goji Berry	355g	58.0	34	8.2	7.9	—	—	—

Dark Chocolate Crunch Protein Bar, Dark Chocolate Crunch vs Whole Grain Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Chocola... Food 1 Food 1 • LIFESTYLE EVOLUTION, INC. Dark Chocolate Crunch Protein Bar	45g	43.6	378	60.0	22.2	8.9	7.8	20.0
Whole Grain ... Food 2 Food 2 • RALEY'S Whole Grain Wheat Bread	43g	35.4	233	48.8	9.3	7.0	2.3	7.0

Dannon, Oikos, Crunch Nonfat Greek Yogurt & Topping, Key Lime Pie, Key Lime Pie vs 12 Grain Whole Grain Bread, 12 Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dannon, Oiko... Food 1 Food 1 • DANONE US, LLC Dannon, Oikos, Crunch Nonfat Greek Yogurt & Topping, Key Lime Pie, Key Lime Pie	141g	43.2	113	16.3	12.8	0.7	2.1	7.8
12 Grain Who... Food 2 Food 2 • LEPAGE BAKERIES, INC. 12 Grain Whole Grain Bread	43g	35.1	256	48.8	7.0	7.0	3.5	9.3

Bacon Ranch Pasta Salad, Bacon Ranch vs Kellogg's Special K Cereal Raspberry Almond 38.2 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon Ranch ... Food 1 Food 1 • MEIJER, INC. Bacon Ranch Pasta Salad	125g	42.3	280	18.4	3.2	0.8	20.8	4.0
Kellogg's Sp... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Special K Cereal Raspberry Almond 38.2 Oz	54g	77.0	380	81.2	18.5	8.0	4.5	9.4

Fresh Maple Glazed Donut Holes, Maple vs Shrimp Spring Rolls With Soy Ginger Sauce, Shrimp With Soy Ginger Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Maple ... Food 1 Food 1 • COBORN'S INCORPORATED Fresh Maple Glazed Donut Holes, Maple	50g	48.7	320	52.0	28.0	2.0	10.0	6.0
Shrimp Sprin... Food 2 Food 2 • TAI FOONG USA, INC. Shrimp Spring Rolls With Soy Ginger Sauce, Shrimp With Soy Ginger Sauce	142g	62.3	232	25.4	10.6	2.8	9.9	6.3

Frosted Strawberry Cupcake Protein Packed Candy Bar, Frosted Strawberry Cupcake vs Orange Cranberry, Orange

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Stra... Food 1 Food 1 • GALAXY WORLDWIDE, INC. Frosted Strawberry Cupcake Protein Packed Candy Bar	65g	51.4	415	44.6	32.3	1.5	13.9	30.8
Orange Cranb... Food 2 Food 2 • GO ENERGY FOODS, INC. Orange Cranberry	66g	27.8	424	42.4	18.2	19.7	21.2	21.2

Dark Premium Assortment vs Dark Chocolate With Sea Salt Popped Healthy Grains Granola Bar, Dark Chocolate With Sea Salt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Premium... Food 1 Food 1 • SPOKANDY Dark Premium Assortment	28g	30.2	464	60.7	50.0	3.6	28.6	7.1
Dark Chocola... Food 2 Food 2 • KIND INC. Dark Chocolate With Sea Salt Popped Healthy Grains Granola Bar	35g	42.4	400	68.6	20.0	5.7	12.9	8.6

Energy Bar vs Chocolate Dipped Macaroon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Energy Bar Food 1 Food 1 • SUNRYPE Energy Bar	50g	51.5	400	60.0	40.0	6.0	12.0	14.0
Chocolate Di... Food 2 Food 2 • GEORGE DELALLO CO., INC. Chocolate Dipped Macaroon	30g	26.2	500	53.3	50.0	6.7	30.0	10.0

Lewiston's, Strawberry Honey Concord, Strawberry, Strawberry vs Juice Cocktail, Ruby Red Grapefruit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lewiston's, ... Food 1 Food 1 • GEORGIA PEACH PRODUCTS, INC. Lewiston's, Strawberry Honey Concord, Strawberry, Strawberry	20g	22.0	225	55.0	50.0	—	—	—
Juice Cockta... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Juice Cocktail, Ruby Red Grapefruit	240g	54.0	42	11.3	11.3	—	—	—

Rocket Fuel Food Comparisons