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

Artisan Style 1/2 Loaf Special Recipe Bread, Artisan Style vs Sourdough Wide Pan Bread, Sourdough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artisan Styl... Food 1 Food 1 • B-NUTS, INC. Artisan Style 1/2 Loaf Special Recipe Bread	28g	27.5	250	50.0	7.1	—	3.6	7.1
Sourdough Wi... Food 2 Food 2 • THE KROGER CO. Sourdough Wide Pan Bread	37g	39.2	270	56.8	10.8	2.7	2.7	8.1

Everything Bagels vs Whole Wheat French Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Everything B... Food 1 Food 1 • BAGELS BY BELL LTD. Everything Bagels	113g	100.0	283	58.4	8.0	1.8	1.3	8.9
Whole Wheat ... Food 2 Food 2 • TIMES MIRROR MAGAZINES Whole Wheat French Rolls	42g	33.2	238	42.9	2.4	2.4	2.4	9.5

Sour Dough Bread vs Brioche Style Butter Rolls, Brioche Style Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sour Dough B... Food 1 Food 1 • HARRIS BAKING CO Sour Dough Bread	35g	35.2	286	54.3	5.7	2.9	2.9	8.6
Brioche Styl... Food 2 Food 2 • FLOWERS FOODS, INC. Brioche Style Butter Rolls	28g	29.5	250	53.6	10.7	—	1.8	7.1

Cinnamon Raisin Bagels, Cinnamon Raisin vs Sandwich White Enriched Bread, Sandwich White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Rai... Food 1 Food 1 • SHULLSBURG CREAMERY II, LLC Cinnamon Raisin Bagels	81g	72.7	235	50.6	9.9	4.9	0.6	8.6
Sandwich Whi... Food 2 Food 2 • SUPERVALU, INC. Sandwich White Enriched Bread	28g	27.5	286	53.6	7.1	3.6	1.8	7.1

Sliced Hamburger Buns, Hamburger vs Salt And Pepper Breadsticks, Salt And Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sliced Hambu... Food 1 Food 1 • SUPERVALU, INC. Sliced Hamburger Buns, Hamburger	43g	39.1	256	48.8	7.0	2.3	3.5	9.3
Salt And Pep... Food 2 Food 2 • REESE HYDRO - FARMS Salt And Pepper Breadsticks	28g	25.3	321	50.0	—	3.6	8.9	7.1

Plain Enriched Hot Dog Buns, Plain vs Cinnamon Raisin English Muffin Toasting Bread, Cinnamon Raisin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Enrich... Food 1 Food 1 • ALPHA BAKING CO., INC. Plain Enriched Hot Dog Buns	54g	46.7	259	46.3	5.6	1.9	4.6	9.3
Cinnamon Rai... Food 2 Food 2 • AUNT MILLIE'S FOODSERVICE Cinnamon Raisin English Muffin Toasting Bread	27g	29.5	296	59.3	18.5	3.7	1.9	7.4

Tandoor Fire Style Original Naan, Tandoor Fire Style Original vs Seasoned Croutons

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tandoor Fire... Food 1 Food 1 • RIVER SIDE SPECIALTY FOODS, INC. Tandoor Fire Style Original Naan	57g	56.6	281	52.6	3.5	1.8	4.4	8.8
Seasoned Cro... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Seasoned Croutons	24g	32.9	417	75.0	4.2	4.2	4.2	12.5

Enriched Hamburger Rolls vs Split Top Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Ham... Food 1 Food 1 • AHOLD USA, INC. Enriched Hamburger Rolls	43g	35.0	279	44.2	4.7	2.3	5.8	9.3
Split Top Wh... Food 2 Food 2 • ALFRED NICKLES BAKERY INC. Split Top Wheat Bread	25g	21.5	240	48.0	8.0	4.0	4.0	8.0

Kroger, English Muffins, Sour Dough, Sour Dough vs Roundy's, Every Thing Sliced Bagels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Engl... Food 1 Food 1 • THE KROGER CO. Kroger, English Muffins, Sour Dough, Sour Dough	57g	51.2	246	47.4	1.8	1.8	0.9	7.0
Roundy's, Ev... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Every Thing Sliced Bagels	85g	93.7	294	58.8	2.4	2.4	1.2	10.6

Glazed Jumbo Honey Bun, Glazed vs Enriched Hamburger Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glazed Jumbo... Food 1 Food 1 • HOSTESS BRANDS, LLC Glazed Jumbo Honey Bun	113g	100.0	425	54.0	22.1	2.7	21.2	5.3
Enriched Ham... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Enriched Hamburger Rolls	43g	44.8	279	55.8	7.0	2.3	4.7	9.3

Brioche Buns With Poppy Seeds & Cracked Wheat, Brioche vs Eating Right, White Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brioche Buns... Food 1 Food 1 • MARSHALL & CARDANO INC. Brioche Buns With Poppy Seeds & Cracked Wheat	77g	86.4	403	61.0	5.2	2.6	13.0	10.4
Eating Right... Food 2 Food 2 • GLENCOURT INC. Eating Right, White Bread	38g	31.3	263	47.4	2.6	5.3	6.6	5.3

Sesam Seed Pretzel Buns, Sesame Seed vs 100% Whole Grain Wheat Bread, Whole Grain Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sesam Seed P... Food 1 Food 1 • 2178 KENSINGTON AVE., INC. Sesam Seed Pretzel Buns, Sesame Seed	90g	71.3	322	44.4	3.3	3.3	11.1	10.0
100% Whole G... Food 2 Food 2 • STATER BROS. MARKETS INC. 100% Whole Grain Wheat Bread, Whole Grain Wheat	43g	35.0	256	48.8	7.0	7.0	2.3	11.6

Herb & Garlic Focaccia vs Hawaiian Honey Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Herb & Garli... Food 1 Food 1 • WAL-MART STORES, INC. Herb & Garlic Focaccia	50g	35.1	240	40.0	2.0	4.0	6.0	8.0
Hawaiian Hon... Food 2 Food 2 • SEMIFREDDI'S INC. Hawaiian Honey Bread	50g	50.2	360	52.0	8.0	—	12.0	8.0

Multigrain Bagels vs White Party Buns, White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multigrain B... Food 1 Food 1 • MILTON G. WALDBAUM COMPANY Multigrain Bagels	81g	62.7	235	45.7	3.7	6.2	1.9	8.6
White Party ... Food 2 Food 2 • LUNDS INC White Party Buns	57g	48.9	246	45.6	5.3	1.8	2.6	8.8

Classic White Bread vs Soft Rustic White Harvest Classics Bread, Soft Rustic White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Whit... Food 1 Food 1 • FLOWERS FOODS, INC. Classic White Bread	57g	53.0	246	50.9	8.8	3.5	2.6	7.0
Soft Rustic ... Food 2 Food 2 • PEPPERIDGE FARM, INC. Soft Rustic White Harvest Classics Bread	32g	31.2	281	53.1	6.3	3.1	4.7	9.4

Apple Strudel Breakfast Bread, Apple Strudel vs Cinnamon Raisin Bagel, Cinnamon Raisin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Strude... Food 1 Food 1 • L'OVEN FRESH Apple Strudel Breakfast Bread	53g	54.7	302	56.6	18.9	3.8	5.7	7.6
Cinnamon Rai... Food 2 Food 2 • ODD BAGEL, INC. Cinnamon Raisin Bagel	113g	100.0	354	70.8	8.0	2.7	5.3	4.4

Dave's Killer Bread, Organic Rockin' Rye Bread vs White Enriched Hot Dog Buns, White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dave's Kille... Food 1 Food 1 • AVB CORP. Dave's Killer Bread, Organic Rockin' Rye Bread	45g	38.8	267	53.3	8.9	8.9	4.4	11.1
White Enrich... Food 2 Food 2 • WAL-MART STORES, INC. White Enriched Hot Dog Buns	39g	37.2	256	51.3	7.7	2.6	2.6	7.7

Sheepherder's Old Fashioned Bread, Sheepherder's vs Canadian White Premium Bread, Canadian White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sheepherder'... Food 1 Food 1 • STATER BROS. MARKETS INC. Sheepherder's Old Fashioned Bread	43g	42.9	279	53.5	4.7	2.3	2.3	11.6
Canadian Whi... Food 2 Food 2 • JOHN J. NISSEN BAKING COMPANY Canadian White Premium Bread	39g	35.1	282	48.7	5.1	2.6	5.1	7.7

Hawaiian Dinner Rolls vs Artisan Pugliese Bread, Pugliese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hawaiian Din... Food 1 Food 1 • UNITED STATES BAKERY Hawaiian Dinner Rolls	32g	27.3	281	46.9	6.3	3.1	4.7	9.4
Artisan Pugl... Food 2 Food 2 • SAFEWAY, INC. Artisan Pugliese Bread, Pugliese	56g	64.6	304	60.7	—	1.8	1.8	8.9

English Muffins vs Sweet Long Bread, Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
English Muffins Food 1 Food 1 • CAMPAGNA-TURANO BAKERIES INC English Muffins	60g	49.0	217	43.3	1.7	1.7	1.7	8.3
Sweet Long B... Food 2 Food 2 • GOTERA, INC. Sweet Long Bread	40g	44.5	400	60.0	22.5	2.5	15.0	5.0

Rocket Fuel Food Comparisons