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

Vanilla Flavor Chocolate Drizzled Granola Bars, Vanilla vs 100% Whole Wheat Old Fashioned Hamburger Buns, 100% Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • INVENTIVE PRODUCTS LABORATORIES, INC. Vanilla Flavor Chocolate Drizzled Granola Bars	24g	30.8	458	70.8	29.2	4.2	14.6	8.3
100% Whole W... Food 2 Food 2 • STATER BROS. MARKETS INC. 100% Whole Wheat Old Fashioned Hamburger Buns	74g	66.3	270	52.7	6.8	6.8	3.4	9.5

Italian Cookies vs Blueberry Flax Granola, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Cookies Food 1 Food 1 • KOL-TAR, INC. Italian Cookies	28g	29.0	393	57.1	35.7	3.6	17.9	3.6
Blueberry Fl... Food 2 Food 2 • STAR MARKETS CO. Blueberry Flax Granola	58g	73.1	448	72.4	27.6	6.9	13.8	8.6

Wheat Bran Flax Flakes Cereal, Honey vs Almond Butter Flavored Whey Protein With Almond Butter Protein Bar, Almond Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Bran F... Food 1 Food 1 • NEWMAN'S OWN, INC. Wheat Bran Flax Flakes Cereal, Honey	30g	39.0	333	80.0	26.7	13.3	3.3	10.0
Almond Butte... Food 2 Food 2 • THE QUAKER OATS CO./GATORADE-VAN CAMP Almond Butter Flavored Whey Protein With Almond Butter Protein Bar	58g	40.2	379	39.7	15.5	1.7	12.1	34.5

Sweet & Salty Granola Bars, Sweet & Salty vs Mixed Berry Lightly Sweetened Whole Grain Cereal, Mixed Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet & Salt... Food 1 Food 1 • INVENTIVE PRODUCTS LABORATORIES, INC. Sweet & Salty Granola Bars	24g	26.9	417	66.7	25.0	8.3	14.6	8.3
Mixed Berry ... Food 2 Food 2 • THE KELLOGG COMPANY Mixed Berry Lightly Sweetened Whole Grain Cereal	55g	76.4	345	81.8	18.2	10.9	1.8	9.1

Pumpkin Signature Collection, Pumpkin vs Chicken Caesar Wrap / Garden Salad Combo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Sign... Food 1 Food 1 • KILLER BROWNIE DISTRIBUTING Pumpkin Signature Collection	156g	100.0	365	48.7	41.0	1.3	17.3	4.5
Chicken Caes... Food 2 Food 2 • BIG Y FOODS, INC. Chicken Caesar Wrap / Garden Salad Combo	232g	57.5	211	15.1	2.6	2.2	10.8	11.6

Premium Meyer Lemon & Blood Orange Pepper Jelly, Meyer Lemon & Blood Orange, Sweet & Spicy vs Dark Chocolate Cherry Chia Bars, Dark Chocolate Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Meye... Food 1 Food 1 • LUNDS INC Premium Meyer Lemon & Blood Orange Pepper Jelly, Meyer Lemon & Blood Orange, Sweet & Spicy	19g	28.0	263	73.7	73.7	—	—	—
Dark Chocola... Food 2 Food 2 • PEPSICO, INC. (HEALTH WARRIOR) Dark Chocolate Cherry Chia Bars	25g	20.8	400	64.0	12.0	20.0	20.0	12.0

Meal Bars vs Cranberry Maple Honey Roasted Walnuts & Almonds, Sweetened Dried Cranberries, Sweetened Dried Strawberry Flavored Cranberries, Pumpkin Kernels Trail Mix, Cranberry Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meal Bars Food 1 Food 1 • PROBAR LLC Meal Bars	85g	85.9	424	58.8	25.9	5.9	17.7	9.4
Cranberry Ma... Food 2 Food 2 • AHOLD USA, INC. Cranberry Maple Honey Roasted Walnuts & Almonds, Sweetened Dried Cranberries, Sweetened Dried Strawberry Flavored Cranberries, Pumpkin Kernels Trail Mix	30g	24.3	467	50.0	40.0	6.7	30.0	10.0

Rumble, Super Shake Feed The Good, Dutch Cocoa, Dutch Cocoa vs Chocolate Chip Peanut Butter Cookies, Chocolate Chip Peanut Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rumble, Supe... Food 1 Food 1 • FORGE MOUNTAIN CORP. Rumble, Super Shake Feed The Good, Dutch Cocoa, Dutch Cocoa	355g	39.1	70	7.9	3.1	2.3	2.3	5.6
Chocolate Ch... Food 2 Food 2 • VORLO, INC Chocolate Chip Peanut Butter Cookies	60g	40.2	467	41.7	26.7	5.0	21.7	26.7

Chocolate Chip Flavored Calcium Antioxidants Chewy Bars, Chocolate Chip vs Organic 100% Pure Maple Syrup, Maple Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • THE KELLOGG COMPANY Chocolate Chip Flavored Calcium Antioxidants Chewy Bars	36g	33.0	333	72.2	22.2	25.0	12.5	5.6
Organic 100%... Food 2 Food 2 • PURSLEY INC. Organic 100% Pure Maple Syrup, Maple Syrup	30g	52.0	367	86.7	86.7	—	—	—

All Natural Beef Jerky, Teriyaki vs Pure Premium Natural Mango Flavored Aloe Drink, Aloe Vera; Mango

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Natural ... Food 1 Food 1 • ODYSSEY FOODS LLC All Natural Beef Jerky, Teriyaki	28g	29.5	429	57.1	57.1	—	5.4	35.7
Pure Premium... Food 2 Food 2 • SKECHERS USA, INC. Pure Premium Natural Mango Flavored Aloe Drink, Aloe Vera; Mango	355g	66.0	37	9.3	8.5	—	—	—

Pecan Almond Granola, Pecan Almond vs Salted Caramel Maple Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pecan Almond... Food 1 Food 1 • JESSICA'S NATURAL FOODS, LLC Pecan Almond Granola	30g	24.6	450	53.3	20.0	10.0	23.3	10.0
Salted Caram... Food 2 Food 2 • MAPLE CRAFT FOODS, LLC Salted Caramel Maple Syrup	15g	26.0	333	86.7	86.7	—	—	—

Honey Jalapeno Bbq Sauce, Honey Jalapeno vs White Chocolate Covered Graham With Sprinkles, White Chocolate With Sprinkles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Jalape... Food 1 Food 1 • KOSMO'S Q INC. Honey Jalapeno Bbq Sauce	41g	46.0	244	56.1	53.7	—	—	—
White Chocol... Food 2 Food 2 • DEBBAS GOURMET, LLC White Chocolate Covered Graham With Sprinkles, White Chocolate With Sprinkles	34g	41.7	529	64.7	52.9	—	26.5	5.9

Honey Ginger Tea vs Plain Bread Crumbs, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Ginger... Food 1 Food 1 • FLORA BUNDA, INC. Honey Ginger Tea	25g	28.0	220	56.0	52.0	—	—	—
Plain Bread ... Food 2 Food 2 • COLONNA BROTHERS Plain Bread Crumbs	30g	38.6	367	73.3	10.0	6.7	5.0	13.3

Classic Pumpkin Pie, Classic Pumpkin vs Gold Emblem, Crunchy Granola Bars, Oats & Honey, Oats & Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Pump... Food 1 Food 1 • BECKMANN'S OLD WORLD BAKERY Classic Pumpkin Pie	124g	74.2	258	32.3	17.7	1.6	12.1	3.2
Gold Emblem,... Food 2 Food 2 • CVS PHARMACY, INC. Gold Emblem, Crunchy Granola Bars, Oats & Honey, Oats & Honey	42g	51.6	452	69.1	28.6	4.8	16.7	9.5

Assortment Milk Chocolate, Caramel; Peanut Cluster; Toffee; Truffle; Strawberry Cream; Nut Caramel; Pecan Delight; Chocolate Butter Cream vs Banquet, Chicken Patty Meal , Honey Mustard, Honey Mustard

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Assortment M... Food 1 Food 1 • RUSSELL STOVER CANDIES INC. Assortment Milk Chocolate, Caramel; Peanut Cluster; Toffee; Truffle; Strawberry Cream; Nut Caramel; Pecan Delight; Chocolate Butter Cream	34g	38.3	441	61.8	50.0	2.9	20.6	5.9
Banquet, Chi... Food 2 Food 2 • CONAGRA FROZEN FOODS Banquet, Chicken Patty Meal , Honey Mustard, Honey Mustard	255g	68.7	129	15.3	3.9	1.6	5.5	3.9

Honey Vanilla Flavored Greek Style Yogurt, Honey Vanilla vs Drizzled Dark Chocolate Peanut Butter Granola Bars, Dark Chocolate; Peanut Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Vanill... Food 1 Food 1 • HAIN REFRIGERATED FOODS INC. Honey Vanilla Flavored Greek Style Yogurt	170g	49.2	129	14.7	14.1	—	5.9	3.5
Drizzled Dar... Food 2 Food 2 • KIND INC. Drizzled Dark Chocolate Peanut Butter Granola Bars, Dark Chocolate; Peanut Butter	33g	36.5	424	66.7	21.2	9.1	18.2	6.1

Cottage Lane Chia & Cranberry Batard 500 G vs Chocolate Chip Snack Size Energy Bars, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cottage Lane... Food 1 Food 1 • BREADCRAFT WAIRARAPA LIMITED Cottage Lane Chia & Cranberry Batard 500 G	50g	40.9	230	46.4	7.2	4.6	1.6	9.4
Chocolate Ch... Food 2 Food 2 • CLIF BAR AND COMPANY Chocolate Chip Snack Size Energy Bars	28g	30.7	357	64.3	25.0	7.1	8.9	14.3

Sweet & Tangy Everything Sauce, Sweet & Tangy vs Scrumptious Chewy Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet & Tang... Food 1 Food 1 • WINDMILL NURSERY Sweet & Tangy Everything Sauce	30g	24.0	150	40.0	40.0	—	—	—
Scrumptious ... Food 2 Food 2 • DAKOTA DAIRY SPECIALTIES Scrumptious Chewy Granola	28g	28.6	429	60.7	25.0	7.1	17.9	10.7

Vanilla Bean Cheesecake Kit, Vanilla Bean vs Lemon Ginger Honey Crystals Instant Beverage, Lemon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Bean... Food 1 Food 1 • BRAND CASTLE, LLC Vanilla Bean Cheesecake Kit	35g	59.1	400	88.6	65.7	2.9	5.7	2.9
Lemon Ginger... Food 2 Food 2 • PRINCE OF PEACE ENT., INC. Lemon Ginger Honey Crystals Instant Beverage	18g	34.0	389	94.4	88.9	—	—	—

Mini Ham & Cheddar Sandwich With Carrots & Grapes vs Country White Pre Sliced Enriched Bread, Country White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Ham & C... Food 1 Food 1 • FRESH & EASY Mini Ham & Cheddar Sandwich With Carrots & Grapes	255g	97.2	169	20.8	8.6	1.2	5.5	9.0
Country Whit... Food 2 Food 2 • GIANT EAGLE, INC. Country White Pre Sliced Enriched Bread	43g	43.2	279	53.5	9.3	2.3	3.5	7.0

Rocket Fuel Food Comparisons