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

Round Top Wheat Bread vs 100% Whole Wheat With Multigrain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Round Top Wh... Food 1 Food 1 • SUPERVALU, INC. Round Top Wheat Bread	26g	23.6	269	50.0	3.9	3.8	1.9	7.7
100% Whole W... Food 2 Food 2 • TOUFAYAN BAKERY INC 100% Whole Wheat With Multigrain	43g	23.4	186	37.2	2.3	9.3	2.3	11.6

8 Grain Organic Grain Hearty Wheat Flatbread, 8 Grain vs Unsalted Soft Pretzel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
8 Grain Orga... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. 8 Grain Organic Grain Hearty Wheat Flatbread	14g	19.5	429	78.6	7.1	7.1	7.1	7.1
Unsalted Sof... Food 2 Food 2 • MARKET BASKET INC. Unsalted Soft Pretzel	95g	95.9	253	52.6	3.2	1.1	1.1	9.5

Enriched Bread vs Harvest 9 Grain & Seed Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Bread Food 1 Food 1 • KOTARIDES BAKING CO INC Enriched Bread	33g	31.3	273	51.5	6.1	3.0	3.0	9.1
Harvest 9 Gr... Food 2 Food 2 • WAL-MART STORES, INC. Harvest 9 Grain & Seed Bread	35g	27.3	257	42.9	2.9	2.9	4.3	8.6

Sandwich Special Recipe Bread vs Round Top Enriched White Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sandwich Spe... Food 1 Food 1 • LEWIS BAKERIES INC. Sandwich Special Recipe Bread	48g	43.1	250	47.9	6.3	2.1	3.1	8.3
Round Top En... Food 2 Food 2 • AHOLD USA, INC. Round Top Enriched White Bread	50g	47.0	260	50.0	6.0	2.0	3.0	8.0

Bread vs Hamburger Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Food 1 Food 1 • CUSANO'S ITALIAN BAKERY Bread	26g	25.5	269	50.0	7.7	—	3.9	7.7
Hamburger Buns Food 2 Food 2 • FLOWERS FOODS, INC. Hamburger Buns	71g	78.3	296	57.8	8.5	1.4	2.8	8.5

10 Grains & Seeds Organic English Muffins, 10 Grains & Seeds vs 7 Grain Honey Enriched Bread 1/2 Loaf, 7 Grain Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
10 Grains & ... Food 1 Food 1 • BIMBO BAKERIES USA, INC. 10 Grains & Seeds Organic English Muffins	65g	56.6	246	47.7	9.2	3.1	1.5	10.8
7 Grain Hone... Food 2 Food 2 • MEIJER, INC. 7 Grain Honey Enriched Bread 1/2 Loaf	26g	25.5	269	53.9	3.9	3.8	3.9	7.7

Cornbread vs Rye Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cornbread Food 1 Food 1 • LISA PRODUCE Cornbread	78g	72.7	282	48.7	21.8	1.3	4.6	5.1
Rye Bread Food 2 Food 2 • MAPLEHURST BAKERIES, LLC Rye Bread	36g	29.3	250	47.2	2.8	5.6	4.2	8.3

Potato Hot Dog Rolls vs The Original Bakery Bread, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Hot D... Food 1 Food 1 • WEIS MARKETS, INC. Potato Hot Dog Rolls	57g	56.6	281	52.6	7.0	1.8	3.5	8.8
The Original... Food 2 Food 2 • BIMBO BAKERIES USA, INC. The Original Bakery Bread, Original	38g	37.2	289	52.6	5.3	2.6	4.0	7.9

7 Sprouted Raisin Wheat Wholegrain Bread, 7 Sprouted Raisin Wheat vs Sesame Bread Stix, Sesame

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
7 Sprouted R... Food 1 Food 1 • T. MARZETTI COMPANY 7 Sprouted Raisin Wheat Wholegrain Bread	36g	27.1	250	47.2	5.6	8.3	2.8	13.9
Sesame Bread... Food 2 Food 2 • MISTER E LIQUID LLC Sesame Bread Stix	23g	22.8	435	56.5	—	4.3	17.4	13.0

Pumpkin Bread, Pumpkin vs Sprouted Whole Grains Dinner Rolls, Sprouted Whole Grains

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Bread Food 1 Food 1 • TARGET STORES Pumpkin Bread	78g	69.4	359	47.4	26.9	1.3	16.7	5.1
Sprouted Who... Food 2 Food 2 • T. MARZETTI COMPANY Sprouted Whole Grains Dinner Rolls	43g	32.8	279	48.8	4.7	9.3	5.8	14.0

White Bread, White vs Hawaiian Premium Bagels, Hawaiian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Bread Food 1 Food 1 • SAFEWAY, INC. White Bread	56g	51.0	250	48.2	3.6	1.8	2.7	7.1
Hawaiian Pre... Food 2 Food 2 • UNITED STATES BAKERY Hawaiian Premium Bagels	85g	84.2	259	51.8	10.6	1.2	2.4	8.2

Butter Wheat Bread, Butter Wheat vs Asiago Bagels, Asiago

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter Wheat... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Butter Wheat Bread	52g	45.0	250	48.1	3.9	3.8	1.9	9.6
Asiago Bagels Food 2 Food 2 • EINSTEIN NOAH RESTAURANT GROUP, INC. Asiago Bagels	110g	100.0	282	50.9	5.5	3.6	3.2	12.7

La Brea Bakery, Roasted Naan, Authentic Flatbreads, Garlic, Garlic vs Organic Honey Sweet Whole Wheat Bread, Honey Sweet Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
La Brea Bake... Food 1 Food 1 • ARYZTA, LLC La Brea Bakery, Roasted Naan, Authentic Flatbreads, Garlic, Garlic	96g	83.9	271	47.9	3.1	3.1	4.2	9.4
Organic Hone... Food 2 Food 2 • RUDI'S Organic Honey Sweet Whole Wheat Bread, Honey Sweet Whole Wheat	42g	35.1	262	50.0	7.1	7.1	2.4	11.9

Corn Dusted Kaiser Hamburger Buns, Corn Dusted Kaiser vs Spice Bun

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Dusted ... Food 1 Food 1 • MEIJER, INC. Corn Dusted Kaiser Hamburger Buns	66g	64.7	273	51.5	6.1	1.5	3.8	7.6
Spice Bun Food 2 Food 2 • GOLDEN KRUST CARIBBEAN BAKERY Spice Bun	56g	50.9	250	48.2	19.6	1.8	6.3	5.4

Plan Bagels, Plain vs Mermaid Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plan Bagels,... Food 1 Food 1 • ENER-G FOODS INC Plan Bagels, Plain	99g	68.4	273	38.4	6.1	3.0	14.1	1.0
Mermaid Bread Food 2 Food 2 • BAKEHOUSE BREAD COMPANY Mermaid Bread	57g	50.1	368	45.6	26.3	—	17.5	5.3

White Enriched Slider Rolls, White vs Cinnamon Swirl Bread, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Enrich... Food 1 Food 1 • BIG Y FOODS, INC. White Enriched Slider Rolls	35g	35.1	286	54.3	5.7	2.9	4.3	8.6
Cinnamon Swi... Food 2 Food 2 • PERFECTION BAKERIES, INC. Cinnamon Swirl Bread	28g	25.5	286	50.0	14.3	3.6	3.6	7.1

Hot Dog Enriched Buns vs Large Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot Dog Enri... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Hot Dog Enriched Buns	43g	43.0	279	53.5	4.7	2.3	3.5	9.3
Large Bread Food 2 Food 2 • BIMBO BAKERIES USA, INC. Large Bread	26g	25.5	269	50.0	3.9	—	3.9	7.7

Artisan Flatbread, Garden Veggie, Sea Salt vs Classic White Hot Dog Buns, Classic White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artisan Flat... Food 1 Food 1 • DISTINCTIVE FOODS, LLC Artisan Flatbread, Garden Veggie, Sea Salt	18g	19.4	278	55.6	5.6	—	5.6	11.1
Classic Whit... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Classic White Hot Dog Buns	53g	47.0	245	47.2	3.8	1.9	3.8	7.6

Raisin Brioche Loaf, Raisin Brioche vs Perfection Greek Style Flat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raisin Brioc... Food 1 Food 1 • MACRINA BAKING COMPANY Raisin Brioche Loaf	61g	60.1	328	52.5	18.0	1.6	9.8	8.2
Perfection G... Food 2 Food 2 • PERFECTION BAKERIES, INC. Perfection Greek Style Flat Bread	85g	79.8	271	49.4	3.5	1.2	4.7	9.4

Party Flake Enriched Rolls vs Cherry Pie Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Party Flake ... Food 1 Food 1 • SOUTHERN BAKERIES, LLC Party Flake Enriched Rolls	29g	27.5	276	51.7	3.5	3.4	3.5	6.9
Cherry Pie B... Food 2 Food 2 • BREADSMITH FRANCHISING, INC. Cherry Pie Bread	43g	43.3	279	53.5	25.6	2.3	4.7	4.7

Rocket Fuel Food Comparisons