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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White Sub Rolls vs Multigrain Gluten Free Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Sub Rolls Food 1 Food 1 • LIDL White Sub Rolls	90g	86.0	256	51.1	3.3	2.2	2.2	10.0
Multigrain G... Food 2 Food 2 • WAL-MART STORES, INC. Multigrain Gluten Free Bread	36g	29.5	222	44.4	5.6	2.8	2.8	5.6

Latin Baguette vs Outta Sight White! Organic Bread, Outta Sight White!

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Latin Baguette Food 1 Food 1 • PANAMERICAN FOOD LLC Latin Baguette	50g	50.7	300	54.0	6.0	2.0	4.0	10.0
Outta Sight ... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Outta Sight White! Organic Bread	48g	47.0	271	52.1	6.3	2.1	2.1	8.3

Round Top Enriched White Bread vs Organic Naan Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Round Top En... Food 1 Food 1 • AHOLD USA, INC. Round Top Enriched White Bread	50g	47.0	260	50.0	6.0	2.0	3.0	8.0
Organic Naan... Food 2 Food 2 • STONEFIRE Organic Naan Original	63g	54.3	302	46.0	3.2	1.6	9.5	7.9

Plain Bagels, Plain vs Seeded Rye Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Bagels Food 1 Food 1 • WAL-MART STORES, INC. Plain Bagels	114g	100.0	289	59.7	4.4	1.3	1.8	10.5
Seeded Rye B... Food 2 Food 2 • SCHMIDT BAKING COMPANY Seeded Rye Bread	32g	31.2	281	53.1	—	3.1	4.7	9.4

Harris Teeter, Premium Multi Grain Smart Thins vs Large Sub Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harris Teete... Food 1 Food 1 • HARRIS-TEETER INC. Harris Teeter, Premium Multi Grain Smart Thins	43g	35.2	233	53.5	4.7	11.6	2.3	9.3
Large Sub Rolls Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Large Sub Rolls	46g	36.7	261	43.5	2.2	2.2	2.2	15.2

Bolillos vs Seeded Hamburger Premium Buns, Seeded

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bolillos Food 1 Food 1 • JUST OFF MELROSE, INC. Bolillos	96g	99.3	281	55.2	3.1	2.1	2.1	11.5
Seeded Hambu... Food 2 Food 2 • AHOLD USA, INC. Seeded Hamburger Premium Buns	64g	58.7	266	48.4	6.3	1.6	3.9	7.8

Focaccia, Rosemary, Olive Oil vs Deli Steak Enriched Rolls, Deli Steak

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Focaccia, Ro... Food 1 Food 1 • AHOLD USA, INC. Focaccia, Rosemary, Olive Oil	57g	52.8	263	49.1	1.8	1.8	4.4	7.0
Deli Steak E... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Deli Steak Enriched Rolls	71g	69.6	282	50.7	4.2	1.4	3.5	—

Apple Sauce Bread vs Egg Bagel, Egg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Sauce ... Food 1 Food 1 • BAKED BY SUSAN, INC. Apple Sauce Bread	57g	69.5	421	64.9	40.4	1.8	15.8	5.3
Egg Bagel Food 2 Food 2 • WEST COAST GROCERY COMPANY Egg Bagel	57g	55.1	246	50.9	3.5	1.8	0.9	7.0

Healthy Grains Bread, Healthy Grains vs Bagels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Grai... Food 1 Food 1 • SAFEWAY, INC. Healthy Grains Bread	43g	31.1	233	44.2	2.3	7.0	3.5	11.6
Bagels Food 2 Food 2 • FRESH & EASY Bagels	85g	86.0	282	54.1	3.5	2.4	1.8	9.4

Portuguese Rolls, Portuguese vs Wheat Enriched Bread, Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Portuguese R... Food 1 Food 1 • PRICE CHOPPER SUPERMARKETS Portuguese Rolls	93g	82.2	237	45.2	0.1	0.1	2.7	7.5
Wheat Enrich... Food 2 Food 2 • WEIS MARKETS, INC. Wheat Enriched Bread, Honey	28g	25.3	250	50.0	7.1	3.6	3.6	10.7

Gluten Free Cinnamon Raisin Sandwich Bread, Cinnamon Raisin vs Cardamom Orange Brioche Tree Rolls, Cardamom Orange

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Gluten Free Cinnamon Raisin Sandwich Bread, Cinnamon Raisin	37g	31.5	270	48.7	16.2	5.4	6.8	2.7
Cardamom Ora... Food 2 Food 2 • FOOD MARKETS NORTHWEST, INC. Cardamom Orange Brioche Tree Rolls	77g	55.6	338	39.0	7.8	1.3	15.6	9.1

Sesame Hamburger Buns, Sesame vs Ciabatta Square Roll, Ciabatta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sesame Hambu... Food 1 Food 1 • SAFEWAY, INC. Sesame Hamburger Buns	39g	36.9	282	51.3	5.1	2.6	5.1	10.3
Ciabatta Squ... Food 2 Food 2 • MEIJER, INC. Ciabatta Square Roll	100g	100.0	250	54.0	2.0	2.0	0.5	8.0

Hannaford, Frankfurter Buns vs Pre Sliced Plain Bagels, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hannaford, F... Food 1 Food 1 • HANNAFORD BROS. CO. Hannaford, Frankfurter Buns	43g	39.3	256	48.8	4.7	2.3	3.5	7.0
Pre Sliced P... Food 2 Food 2 • SCHNUCK MARKETS, INC. Pre Sliced Plain Bagels, Plain	94g	96.0	266	54.3	6.4	2.1	1.6	9.6

Steak Rolls vs Organic Original Hot Dog Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steak Rolls Food 1 Food 1 • WEIS MARKETS, INC. Steak Rolls	64g	58.6	250	48.4	3.1	1.6	2.3	9.4
Organic Orig... Food 2 Food 2 • SCHWARTZ BROTHERS BAKERY Organic Original Hot Dog Buns	43g	41.1	256	51.2	4.7	2.3	2.3	9.3

Organic, Plain Bagels, Plain vs Burger Buns 100% Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Pla... Food 1 Food 1 • BIG Y FOODS, INC. Organic, Plain Bagels, Plain	85g	87.8	294	55.3	3.5	2.4	2.9	9.4
Burger Buns ... Food 2 Food 2 • LEWIS BAKERIES INC. Burger Buns 100% Whole Wheat	53g	35.0	226	39.6	5.7	5.7	2.8	11.3

Original Italian Enriched Bread, Original vs Light Italian Hamburger Buns, Light Italian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Ita... Food 1 Food 1 • AHOLD USA, INC. Original Italian Enriched Bread	30g	27.5	267	50.0	3.3	3.3	3.3	6.7
Light Italia... Food 2 Food 2 • PAN-O-GOLD BAKING CO. Light Italian Hamburger Buns	46g	23.5	174	43.5	4.4	17.4	2.2	8.7

Sourdough Enriched Bread vs Potato Country Style Bread, Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sourdough En... Food 1 Food 1 • GONNELLA BAKING COMPANY Sourdough Enriched Bread	45g	45.0	267	53.3	2.2	2.2	3.3	8.9
Potato Count... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Potato Country Style Bread	49g	47.0	265	51.0	4.1	2.0	4.1	8.2

Klosterman, Big White Bread vs Seeded Rye Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Klosterman, ... Food 1 Food 1 • KLOSTERMAN BAKING COMPANY Klosterman, Big White Bread	31g	29.5	258	48.4	6.5	—	3.2	6.5
Seeded Rye B... Food 2 Food 2 • BAKEHOUSE BREAD COMPANY Seeded Rye Bread	28g	27.4	250	53.6	—	3.6	—	10.7

Jumbo Sub Buns vs Whole Grain Bagels, Whole Grain

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
Whole Grain ... Food 2 Food 2 • NEW SEASONS MARKET, LLC Whole Grain Bagels	100g	100.0	290	58.0	7.0	3.0	1.0	10.0

Tavern Bread vs King Size White, Enriched Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tavern Bread Food 1 Food 1 • TASTY BLEND FOODS, INC. Tavern Bread	38g	39.4	342	79.0	39.5	26.3	—	7.9
King Size Wh... Food 2 Food 2 • WESTERN FAMILY FOODS, INC. King Size White, Enriched Bread	48g	47.0	271	52.1	4.2	2.1	3.1	8.3

Rocket Fuel Food Comparisons