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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Braised Beef With Mole Sauce, Chipotle Sweet Potatoes & Broccoli vs Natural Lemon Meringue Chewy Granola Bars, Lemon Meringue

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Braised Beef... Food 1 Food 1 • LIFE GOURMET SHOP LLC. Braised Beef With Mole Sauce, Chipotle Sweet Potatoes & Broccoli	301g	39.1	83	8.3	3.0	1.7	3.0	6.0
Natural Lemo... Food 2 Food 2 • MCKEE FOODS CORPORATION Natural Lemon Meringue Chewy Granola Bars, Lemon Meringue	29g	36.7	414	69.0	31.0	3.4	13.8	6.9

Oats, Honey, Raisins & Almonds Whole Grain Granola, Oats, Honey, Raisins & Almonds vs Ruby Red Grapefruit Juice Cocktail From Concentrate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oats, Honey,... Food 1 Food 1 • MILLVILLE Oats, Honey, Raisins & Almonds Whole Grain Granola, Oats, Honey, Raisins & Almonds	51g	63.7	412	74.5	25.5	9.8	9.8	9.8
Ruby Red Gra... Food 2 Food 2 • SHURFINE Ruby Red Grapefruit Juice Cocktail From Concentrate	240g	66.0	54	13.8	13.8	—	—	—

Maplegold, Pure Maple Syrup vs Snacks Bars, Salted Decadence Dark Chocolate & Almonds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maplegold, P... Food 1 Food 1 • WALTON, SAMFORD, AND ASSOCIATES, INC. Maplegold, Pure Maple Syrup	60g	100.0	350	88.3	88.3	—	—	—
Snacks Bars,... Food 2 Food 2 • ABBOTT LABORATORIES INC Snacks Bars, Salted Decadence Dark Chocolate & Almonds	45g	29.7	444	42.2	22.2	6.7	26.7	15.6

Closeout Granola, Golden Vanilla, Whole Grain, Wholesome Choice, Bulk vs Raspberry & Fig Bar, Raspberry & Fig

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Closeout Gra... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Closeout Granola, Golden Vanilla, Whole Grain, Wholesome Choice, Bulk	28g	27.0	393	57.1	14.3	7.1	14.3	7.1
Raspberry & ... Food 2 Food 2 • PAMELA'S Raspberry & Fig Bar	40g	51.3	350	67.5	40.0	2.5	6.3	2.5

Cinnamon & Brown Sugar Small Batch Pretzel Pieces, Cinnamon & Brown Sugar vs Chocolate Peanut Butter Flavored Bar, Chocolate Peanut Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon & B... Food 1 Food 1 • GIANT EAGLE, INC. Cinnamon & Brown Sugar Small Batch Pretzel Pieces	30g	34.1	500	63.3	13.3	3.3	26.7	6.7
Chocolate Pe... Food 2 Food 2 • HEALTH MANAGEMENT RESOURCES CORPORATION Chocolate Peanut Butter Flavored Bar	42g	26.0	429	47.6	16.7	14.3	16.7	23.8

Hominy Catfish With Green Chili, Edamame, Sweet Corn Butter, Flavored With Bacon, Hominy Catfish vs Masa Real De Guayaba

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hominy Catfi... Food 1 Food 1 • LINDA'S MUSTARD Hominy Catfish With Green Chili, Edamame, Sweet Corn Butter, Flavored With Bacon	340g	34.5	168	6.8	2.4	1.5	11.2	9.4
Masa Real De... Food 2 Food 2 • RIKO NAO DISTRIBUTION CORP. Masa Real De Guayaba	71g	58.1	338	42.3	16.9	—	16.9	3.5

Peanut Butter Lovers Mix Flavored Popped Corn, Peanut Butter Lovers Mix vs Crunch Mini Donuts, Crunch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 • CORNFIELDS, INC. Peanut Butter Lovers Mix Flavored Popped Corn	28g	36.8	429	71.4	50.0	3.6	16.1	3.6
Crunch Mini ... Food 2 Food 2 • HOSTESS BRANDS, LLC Crunch Mini Donuts	113g	100.0	434	62.8	39.8	1.8	20.4	3.5

Sweet Sriracha Braised Beef Tender Braised Beef With Snap Peas, Broccoli Florets & Red Bell Peppers In A Sweet & Spicy Sriracha Sauce, Sweet Sriracha Braised Beef vs Honey Oat Whole Grain Bread, Honey Oat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Srirac... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Sweet Sriracha Braised Beef Tender Braised Beef With Snap Peas, Broccoli Florets & Red Bell Peppers In A Sweet & Spicy Sriracha Sauce	212g	29.5	80	8.5	5.2	1.4	2.1	7.1
Honey Oat Wh... Food 2 Food 2 • BA-LE INC. Honey Oat Whole Grain Bread	50g	40.7	260	48.0	8.0	6.0	4.0	12.0

Nature Valley Honey Blueberry Yogurt Toppers vs 100% Natural White With Whole Grain Soft Bagels, Whole Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature Valle... Food 1 Food 1 • GENERAL MILLS SALES INC. Nature Valley Honey Blueberry Yogurt Toppers	30g	26.7	450	55.5	23.6	7.8	17.7	20.7
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

Rich & Robust Flavor Pure Maple Syrup, Rich & Robust vs Butternut Squash Soup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich & Robus... Food 1 Food 1 • SOUTHERN CITY FLAVORS Rich & Robust Flavor Pure Maple Syrup	113g	100.0	274	67.3	60.2	—	—	—
Butternut Sq... Food 2 Food 2 • HARRY'S FARMERS MARKET, LTD. Butternut Squash Soup	238g	29.8	38	8.0	1.7	1.7	0.4	0.8

Strawberry & Peach Smoothie Bowls & Granola Packets, Strawberry & Peach vs Granola Bars, Monster Trail Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry &... Food 1 Food 1 • STONEGATE FOODS, INC. Strawberry & Peach Smoothie Bowls & Granola Packets	227g	41.7	44	11.0	6.6	1.8	0.2	0.9
Granola Bars... Food 2 Food 2 • AHOLD USA, INC. Granola Bars, Monster Trail Mix	35g	31.9	486	54.3	37.1	5.7	25.7	11.4

Lemon Ricotta Cookies vs Kind, Bar, Peanut Butter Dark Chocolate, Peanut Butter Dark Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Ricott... Food 1 Food 1 • WAL-MART STORES, INC. Lemon Ricotta Cookies	43g	52.4	395	62.8	37.2	—	14.0	4.7
Kind, Bar, P... Food 2 Food 2 • KIND INC. Kind, Bar, Peanut Butter Dark Chocolate, Peanut Butter Dark Chocolate	40g	26.5	500	42.5	22.5	6.2	32.5	20.0

Original Caffeine Free Ginger Honey Crystals Instant Beverage Sachets, Original vs Blueberry Protein Muffin Mix, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Caf... Food 1 Food 1 • PRINCE OF PEACE ENT., INC. Original Caffeine Free Ginger Honey Crystals Instant Beverage Sachets	18g	34.0	389	94.4	88.9	—	—	—
Blueberry Pr... Food 2 Food 2 • CONTINENTAL MILLS, INC. Blueberry Protein Muffin Mix	65g	78.9	400	67.7	38.5	4.6	9.2	12.3

Almond Coconut Protein Bar, Almond Coconut vs Cranberry Almond Premium Popcorn, Cranberry Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Cocon... Food 1 Food 1 • TUFFTEK Almond Coconut Protein Bar	70g	38.6	429	35.7	21.4	5.7	20.0	25.7
Cranberry Al... Food 2 Food 2 • HARRY AND DAVID Cranberry Almond Premium Popcorn	30g	42.7	467	76.7	43.3	3.3	15.0	3.3

Mini Muffins, Bran With Raisins vs Kashi Heart To Heart Cereal Cinnamon 34 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffins... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Mini Muffins, Bran With Raisins	52g	46.3	346	51.9	30.8	5.8	15.4	5.8
Kashi Heart ... Food 2 Food 2 • KELLOGG COMPANY US Kashi Heart To Heart Cereal Cinnamon 34 Oz	32g	42.8	370	80.1	15.7	11.4	5.4	9.3

Spinach Salad With Dressing vs Sweetened Corn And Oat Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach Sala... Food 1 Food 1 • TRIPLE 'B' CORPORATION Spinach Salad With Dressing	184g	26.9	212	9.8	6.0	2.2	15.8	6.0
Sweetened Co... Food 2 Food 2 • IGA, INC. Sweetened Corn And Oat Cereal	29g	49.6	379	89.7	37.9	3.4	1.7	3.5

Vanilla Coconut Milk Caramels Bites, Vanilla vs Bread, Apple, Honey & Raisin Challah

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Coco... Food 1 Food 1 • JJ'S SWEETS Vanilla Coconut Milk Caramels Bites	40g	38.1	450	55.0	40.0	5.0	25.0	5.0
Bread, Apple... Food 2 Food 2 • YUMMY PITA BAKERY Bread, Apple, Honey & Raisin Challah	34g	60.1	485	94.1	94.1	2.9	8.8	8.8

Assorted Milk And Dark Chocolates vs Cinnamon Glazed Almonds & Pecans, Cinnamon Glazed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Assorted Mil... Food 1 Food 1 • WHITMAN'S CANDIES, INC. Assorted Milk And Dark Chocolates	45g	47.0	489	57.8	46.7	2.2	28.9	8.9
Cinnamon Gla... Food 2 Food 2 • TARGET STORES Cinnamon Glazed Almonds & Pecans	36g	27.6	528	47.2	36.1	5.6	38.9	11.1

Cinnamon Crisps Grain Free Mini Bunuelos, Cinnamon Crisps vs Mango Flavored Fruit On The Bottom Greek Strained Nonfat Yogurt, Mango

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Cri... Food 1 Food 1 • GARZA FOOD VENTURES Cinnamon Crisps Grain Free Mini Bunuelos	28g	36.8	464	71.4	17.9	3.6	21.4	—
Mango Flavor... Food 2 Food 2 • GLENCOURT INC. Mango Flavored Fruit On The Bottom Greek Strained Nonfat Yogurt	150g	33.4	80	11.3	10.7	—	—	8.7

Blueberry Sweet Rolls, Blueberry vs Dulce De Leche Ice Cream Bars, Dulce De Leche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Sw... Food 1 Food 1 • TASTY BAKING COMPANY Blueberry Sweet Rolls	68g	76.5	309	60.3	20.6	2.9	5.2	5.9
Dulce De Lec... Food 2 Food 2 • PALETERIA LA MICHOACANA, LLC Dulce De Leche Ice Cream Bars	75g	41.2	200	28.0	26.7	—	9.3	2.7

Rocket Fuel Food Comparisons