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

Pre Sliced Bagels, Plain vs Country White Premium Bread, Country White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pre Sliced B... Food 1 Food 1 • TWIN CITY BAGEL, INC. Pre Sliced Bagels, Plain	81g	82.0	272	53.1	2.5	1.2	1.9	11.1
Country Whit... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Country White Premium Bread	36g	33.2	278	50.0	—	2.8	4.2	8.3

County Market, Giant White Enriched Bread vs Olive Jalapeno & Cheese Bread, Olive Jalapeno & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
County Marke... Food 1 Food 1 • SUPERVALU, INC. County Market, Giant White Enriched Bread	28g	27.5	250	53.6	7.1	3.6	1.8	7.1
Olive Jalape... Food 2 Food 2 • MEIJER, INC. Olive Jalapeno & Cheese Bread	56g	46.9	250	44.6	—	1.8	2.7	8.9

Bread vs Hamburger Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Food 1 Food 1 • PAN-O-GOLD BAKING CO. Bread	46g	31.3	196	43.5	6.5	8.7	2.2	8.7
Hamburger Buns Food 2 Food 2 • COBLENTZ DISTRIBUTING, INC. Hamburger Buns	44g	40.9	273	50.0	6.8	2.3	4.6	9.1

Calise Bakery, Italian Rolls vs French Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Calise Baker... Food 1 Food 1 • CALISE & SONS BAKERY INC. Calise Bakery, Italian Rolls	59g	56.5	271	50.9	3.4	1.7	3.4	10.2
French Bread Food 2 Food 2 • ASHCRAFT / EUROPEAN BAKERY, L.P. French Bread	57g	49.0	246	45.6	3.5	1.8	3.5	7.0

Enriched Rolls vs Egg Presliced Bagels, Egg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Rolls Food 1 Food 1 • FLOWERS FOODS, INC. Enriched Rolls	47g	48.9	277	55.3	8.5	2.1	3.2	8.5
Egg Preslice... Food 2 Food 2 • MILTON G. WALDBAUM COMPANY Egg Presliced Bagels	81g	68.7	235	46.9	2.5	3.7	1.2	8.6

Plain Pre Sliced Mini Bagels, Plain vs Enriched Butterbread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Pre Sl... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Plain Pre Sliced Mini Bagels	86g	94.0	291	58.1	5.8	2.3	1.7	9.3
Enriched But... Food 2 Food 2 • FLOWERS FOODS, INC. Enriched Butterbread	26g	21.5	231	46.2	3.9	3.8	1.9	11.5

Original Precut Pocket Pita, Original vs Seedless Jewish Rye Bread, Seedless

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Pre... Food 1 Food 1 • KRONOS FOODS CORP Original Precut Pocket Pita	71g	72.4	275	54.9	4.2	2.8	1.4	9.9
Seedless Jew... Food 2 Food 2 • PEPPERIDGE FARM, INC. Seedless Jewish Rye Bread	32g	25.4	250	43.8	3.1	3.1	3.1	9.4

Essential Everyday, Bread, Honey Whole Wheat, Honey Whole Wheat vs Klassic Wheat With Oat Bran Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Essential Ev... Food 1 Food 1 • SUPERVALU, INC. Essential Everyday, Bread, Honey Whole Wheat, Honey Whole Wheat	43g	31.2	256	44.2	9.3	7.0	4.7	9.3
Klassic Whea... Food 2 Food 2 • ALPHA BAKING CO., INC. Klassic Wheat With Oat Bran Buns	73g	60.6	247	45.2	5.5	2.7	2.7	9.6

Naan Baked Flatbread, Naan vs Cracked Wheat Hearty Homestyle Bread, Cracked Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Naan Baked F... Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Naan Baked Flatbread	66g	58.8	258	48.5	3.0	3.0	3.8	7.6
Cracked Whea... Food 2 Food 2 • PAN-O-GOLD BAKING CO. Cracked Wheat Hearty Homestyle Bread	28g	27.2	286	53.6	7.1	3.6	3.6	10.7

Garlic Cheesy Breadsticks, Garlic vs Hawaiian Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Chees... Food 1 Food 1 • TAST-I-TWIST BAKERS, INC. Garlic Cheesy Breadsticks	34g	23.0	294	35.3	2.9	—	13.2	11.8
Hawaiian Rolls Food 2 Food 2 • SUPER STORE INDUSTRIES Hawaiian Rolls	41g	35.1	268	46.3	7.3	2.4	4.9	9.8

Cinnamon Raisin Whole Grain Bread, Cinnamon Raisin vs Wheat English Muffins, Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Rai... Food 1 Food 1 • MEIJER, INC. Cinnamon Raisin Whole Grain Bread	35g	35.4	286	57.1	20.0	5.7	4.3	5.7
Wheat Englis... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Wheat English Muffins	66g	57.0	242	47.0	7.6	3.0	2.3	7.6

Pretzel Slider Buns, Pretzel vs Special Recipe Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pretzel Slid... Food 1 Food 1 • J&J SNACK FOODS CORP Pretzel Slider Buns	50g	49.0	260	52.0	8.0	2.0	3.0	8.0
Special Reci... Food 2 Food 2 • LEWIS BAKERIES INC. Special Recipe Bread	41g	25.4	171	41.5	7.3	9.8	1.2	9.8

Italian Style Anisette Toast, Italian Style vs Wheat Dinner Rolls 12 Ct

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Italian Style Anisette Toast	28g	33.3	283	67.1	31.8	7.1	3.5	7.1
Wheat Dinner... Food 2 Food 2 • THE KROGER CO. Wheat Dinner Rolls 12 Ct	38g	27.2	289	44.7	—	7.9	4.0	10.5

Hawaiian Bagels vs Traditional Mini Toasts, Traditional

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hawaiian Bagels Food 1 Food 1 • SKALLY'S OLD WORLD BAKERY INC. Hawaiian Bagels	85g	84.2	259	51.8	11.8	1.2	1.2	9.4
Traditional ... Food 2 Food 2 • FOOD MATCH, INC. Traditional Mini Toasts	18g	23.3	389	72.2	5.6	5.6	5.6	11.1

Cottage Potato Bread, Cottage vs Raisin Old Fashioned Bread, Raisin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cottage Pota... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Cottage Potato Bread	40g	33.3	225	47.5	5.0	5.0	1.3	10.0
Raisin Old F... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Raisin Old Fashioned Bread	31g	33.2	290	58.1	22.6	3.2	3.2	9.7

Whole Grain Hamburger, Whole Grain vs Classic Ciabatta Half Loaf, Classic Ciabatta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Whole Grain Hamburger	50g	42.9	260	48.0	6.0	4.0	3.0	10.0
Classic Ciab... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Classic Ciabatta Half Loaf	57g	52.9	246	49.1	—	1.8	0.9	8.8

Plain Sliced Mini Bagels, Plain vs Organic Twenty Four Grains & Seeds Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Sliced... Food 1 Food 1 • TARGET STORES Plain Sliced Mini Bagels	114g	100.0	263	50.0	2.6	1.8	2.6	8.8
Organic Twen... Food 2 Food 2 • UNITED STATES BAKERY Organic Twenty Four Grains & Seeds Bread	33g	21.5	212	42.4	9.1	9.1	3.0	9.1

Jumbo Sub Buns vs Cinnamon Raisin New York Style Bagels, Cinnamon; Rasin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jumbo Sub Buns Food 1 Food 1 • PERFECTION BAKERIES, INC. Jumbo Sub Buns	57g	50.9	246	47.4	1.8	1.8	1.8	8.8
Cinnamon Rai... Food 2 Food 2 • SWEET NOTE BAKERY INC. Cinnamon Raisin New York Style Bagels, Cinnamon; Rasin	128g	100.0	266	56.3	13.3	3.1	3.5	3.9

Split Top Wheat Premium Bread vs Bauducco, Original Toast, Original, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Split Top Wh... Food 1 Food 1 • JOHN J. NISSEN BAKING COMPANY Split Top Wheat Premium Bread	52g	47.1	250	50.0	5.8	3.8	2.9	7.7
Bauducco, Or... Food 2 Food 2 • TRUSOUTH OIL LLC Bauducco, Original Toast, Original, Original	27g	34.7	389	70.4	18.5	3.7	9.3	11.1

Whole Foods Market, Wheat Hot Dog Buns vs Hawaiian Sweet Dinner Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Foods ... Food 1 Food 1 • HARRY'S FARMERS MARKET, LTD. Whole Foods Market, Wheat Hot Dog Buns	63g	62.2	317	52.4	7.9	1.6	6.4	9.5
Hawaiian Swe... Food 2 Food 2 • LEWIS BAKERIES INC. Hawaiian Sweet Dinner Rolls	28g	27.3	250	50.0	14.3	—	1.8	10.7

Rocket Fuel Food Comparisons