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

Cracked Wheat Rolls, Cracked Wheat vs 6 Pre Sliced Everything Bagels, Everything

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cracked Whea... Food 1 Food 1 • MEIJER, INC. Cracked Wheat Rolls	36g	31.2	278	52.8	5.6	8.3	2.8	11.1
6 Pre Sliced... Food 2 Food 2 • SCHNUCK MARKETS, INC. 6 Pre Sliced Everything Bagels, Everything	94g	93.7	277	54.3	5.3	3.2	3.2	9.6

Steel Cut Oatmeal Bread vs Honey Wheat Sandwich Thins Rolls, Honey Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steel Cut Oa... Food 1 Food 1 • PERFECTION BAKERIES, INC. Steel Cut Oatmeal Bread	38g	31.2	263	44.7	5.3	2.6	2.6	10.5
Honey Wheat ... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Honey Wheat Sandwich Thins Rolls	43g	33.3	233	51.2	4.7	11.6	2.3	9.3

Artisan Stone Oven Baked Flatbread vs Blueberry Bagels, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artisan Ston... Food 1 Food 1 • SAFEWAY, INC. Artisan Stone Oven Baked Flatbread	50g	44.8	300	48.0	2.0	2.0	7.0	8.0
Blueberry Ba... Food 2 Food 2 • SCHNUCK MARKETS, INC. Blueberry Bagels	81g	88.0	284	56.8	9.9	1.2	1.9	9.9

Texas Toast vs Brioche Hamburger Buns, Brioche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Texas Toast Food 1 Food 1 • WEIS MARKETS, INC. Texas Toast	36g	33.3	250	50.0	5.6	2.8	2.8	8.3
Brioche Hamb... Food 2 Food 2 • PERFECTION BAKERIES, INC. Brioche Hamburger Buns	71g	66.5	254	49.3	7.0	1.4	3.5	8.5

Plain Bagels vs Vienna Bread, Vienna

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Bagels Food 1 Food 1 • IMAGE CONTROL INC. Plain Bagels	100g	94.9	260	53.0	6.0	5.0	6.0	1.0
Vienna Bread Food 2 Food 2 • SAFEWAY, INC. Vienna Bread	57g	58.5	281	54.4	1.8	1.8	1.8	10.5

Harvest Honey Grain Bread, Harvest Honey Grain vs 7 Sprouted Grains Bread, 7 Sprouted Grains

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harvest Hone... Food 1 Food 1 • MEIJER, INC. Harvest Honey Grain Bread	56g	46.4	304	48.2	3.6	5.4	7.1	10.7
7 Sprouted G... Food 2 Food 2 • FLOWERS FOODS, INC. 7 Sprouted Grains Bread	32g	23.3	281	46.9	6.3	9.4	3.1	12.5

Bakers Best, European Style Bastone vs Whole Foods Market, Organic White Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bakers Best,... Food 1 Food 1 • UPPER CRUST INTERNATIONAL INC. Bakers Best, European Style Bastone	28g	33.5	286	64.3	—	3.6	—	7.1
Whole Foods ... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Whole Foods Market, Organic White Wheat Bread	40g	29.2	225	42.5	2.5	5.0	5.0	10.0

12 Brown 'N Serve Enriched Rolls vs Green Olive Filone

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
12 Brown 'N ... Food 1 Food 1 • BIMBO BAKERIES USA, INC. 12 Brown 'N Serve Enriched Rolls	28g	27.5	286	50.0	3.6	—	3.6	7.1
Green Olive ... Food 2 Food 2 • THE GAMESMITH, LTD. Green Olive Filone	56g	53.0	250	50.0	—	1.8	2.7	7.1

Sesame Hamburger Buns, Sesame vs French Sandwich Rolls, French

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sesame Hambu... Food 1 Food 1 • SAFEWAY, INC. Sesame Hamburger Buns	50g	49.0	260	52.0	8.0	2.0	3.0	8.0
French Sandw... Food 2 Food 2 • UNITED STATES BAKERY French Sandwich Rolls	85g	82.2	259	50.6	4.7	1.2	2.9	8.2

Food Lion, Sliced Grain Bread vs Pretzel Buns, Pretzel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, S... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, Sliced Grain Bread	28g	25.3	250	50.0	10.7	3.6	3.6	10.7
Pretzel Buns Food 2 Food 2 • TARGET STORES Pretzel Buns	108g	100.0	296	54.6	8.3	1.9	4.6	8.3

Sourdough Thin Sliced Bread, Sourdough vs Wheat Enriched Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sourdough Th... Food 1 Food 1 • SAFEWAY, INC. Sourdough Thin Sliced Bread	28g	27.5	250	50.0	3.6	—	3.6	7.1
Wheat Enrich... Food 2 Food 2 • FLOWERS FOODS, INC. Wheat Enriched Bread	26g	23.5	269	50.0	7.7	3.8	3.9	7.7

Mia, Thin Pizza Crusts vs 6 Sliced Bagels, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mia, Thin Pi... Food 1 Food 1 • LES ALIMENTS MIA INC. Mia, Thin Pizza Crusts	57g	37.2	211	35.1	3.5	1.8	4.4	7.0
6 Sliced Bag... Food 2 Food 2 • SAFEWAY, INC. 6 Sliced Bagels, Plain	104g	100.0	269	53.9	2.9	1.9	1.4	9.6

Banana Nut Bread vs Round Top White Enriched Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut B... Food 1 Food 1 • IKELITE Banana Nut Bread	45g	34.9	311	42.2	22.2	2.2	15.6	4.4
Round Top Wh... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Round Top White Enriched Bread	41g	42.9	293	56.1	7.3	2.4	3.7	9.8

Bahama Sweet Rolls vs Seeded Premium Italian Bread, Seeded

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bahama Sweet... Food 1 Food 1 • FLOWERS FOODS, INC. Bahama Sweet Rolls	28g	28.9	357	57.1	17.9	3.6	8.9	10.7
Seeded Premi... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Seeded Premium Italian Bread	32g	29.5	250	50.0	3.1	3.1	3.1	6.3

Hoagies Bread vs Classic Ciabatta Mini Stix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hoagies Bread Food 1 Food 1 • ROTELLA'S ITALIAN BAKERY INC. Hoagies Bread	71g	66.3	282	49.3	1.4	1.4	3.5	9.9
Classic Ciab... Food 2 Food 2 • ATTICUS BAKERY LLC. Classic Ciabatta Mini Stix	57g	62.7	281	57.9	—	1.8	0.9	8.8

Organic Hamburger Buns vs White Enriched Bread, White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hamb... Food 1 Food 1 • UNITED STATES BAKERY Organic Hamburger Buns	53g	49.0	264	49.1	3.8	1.9	3.8	7.6
White Enrich... Food 2 Food 2 • FLOWERS FOODS, INC. White Enriched Bread	46g	45.0	261	52.2	6.5	2.2	3.3	8.7

Market Basket, All Natural Whole Grain Bread vs Wheat 100% Whole Bread, Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Market Baske... Food 1 Food 1 • MARKET BASKET INC. Market Basket, All Natural Whole Grain Bread	43g	32.9	256	44.2	9.3	4.7	4.7	11.6
Wheat 100% W... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Wheat 100% Whole Bread	43g	35.0	256	48.8	9.3	7.0	3.5	11.6

Organic Seeded Bread vs Mountain Oat Bread, Mountain Oat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Seed... Food 1 Food 1 • GIANT EAGLE, INC. Organic Seeded Bread	45g	31.1	244	46.7	8.9	11.1	3.3	11.1
Mountain Oat... Food 2 Food 2 • SUPERVALU, INC. Mountain Oat Bread	40g	35.3	250	47.5	5.0	2.5	2.5	7.5

Better White Bread vs 100% Whole Wheat Buns, 100% Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Better White... Food 1 Food 1 • ALPHA BAKING CO., INC. Better White Bread	45g	43.0	267	51.1	6.7	2.2	3.3	8.9
100% Whole W... Food 2 Food 2 • BIMBO BAKERIES USA, INC. 100% Whole Wheat Buns	57g	46.8	263	49.1	5.3	7.0	3.5	10.5

Honey Hamburger Buns, Honey vs Enriched Honey Wheat Bread, Honey Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Hambur... Food 1 Food 1 • PERFECTION BAKERIES, INC. Honey Hamburger Buns	58g	58.7	276	53.5	6.9	1.7	3.5	8.6
Enriched Hon... Food 2 Food 2 • NOT A BRANDED ITEM Enriched Honey Wheat Bread, Honey Wheat	26g	23.3	269	50.0	7.7	3.8	3.9	11.5

Rocket Fuel Food Comparisons