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

Hoagies vs Ciabatta Bread, Ciabatta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hoagies Food 1 Food 1 • KNICKERBOCKER BAKING CO. INC. Hoagies	91g	91.8	286	53.9	1.1	2.2	2.8	9.9
Ciabatta Bread Food 2 Food 2 • WAL-MART STORES, INC. Ciabatta Bread	57g	47.1	228	45.6	1.8	3.5	0.9	8.8

Corn Bread, Jalapeno vs Sliced Enriched Hamburger Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Bread, ... Food 1 Food 1 • OLSON'S BAKING COMPANY, LLC Corn Bread, Jalapeno	66g	54.4	318	43.9	21.2	1.5	13.6	4.6
Sliced Enric... Food 2 Food 2 • B&R STORES INC. Sliced Enriched Hamburger Buns	39g	39.0	282	53.9	7.7	2.6	2.6	10.3

Butter Brioche Loaf, Butter Brioche vs Zip Twin Poor Boy Enriched Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter Brioc... Food 1 Food 1 • VOESH CORPORATION Butter Brioche Loaf	50g	44.3	340	50.0	14.0	4.0	12.0	10.0
Zip Twin Poo... Food 2 Food 2 • G. H. LEIDENHEIMER BAKING CO. LTD. Zip Twin Poor Boy Enriched Bread	56g	50.9	250	48.2	1.8	1.8	1.8	8.9

100% Whole Wheat Hot Dog Buns vs Classic Italian Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole W... Food 1 Food 1 • LEWIS BAKERIES INC. 100% Whole Wheat Hot Dog Buns	57g	39.0	211	40.4	5.3	5.3	2.6	10.5
Classic Ital... Food 2 Food 2 • WEIS MARKETS, INC. Classic Italian Wheat	32g	27.4	250	46.9	6.3	3.1	3.1	9.4

Gluten Free Classic White With Tapioca Bread vs Dinner Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • ENER-G FOODS INC Gluten Free Classic White With Tapioca Bread	38g	25.2	289	39.5	7.9	5.3	15.8	2.6
Dinner Rolls Food 2 Food 2 • HARRIS BAKING CO Dinner Rolls	57g	64.5	298	59.7	7.0	1.8	3.5	8.8

Specialty Bakers Ladyfingers, 3 Oz vs Small White Bread, Small White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Specialty Ba... Food 1 Food 1 • SPECIALTY BAKERS, LLC Specialty Bakers Ladyfingers, 3 Oz	28g	33.7	286	60.7	35.7	—	1.8	3.6
Small White ... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Small White Bread	57g	52.9	263	49.1	3.5	1.8	3.5	7.0

Classic Enriched Sliced Hot Dog Buns, Classic vs Dierbergs, Double Fiber Whl Grn Half Loaf Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Enri... Food 1 Food 1 • LEWIS BAKERIES INC. Classic Enriched Sliced Hot Dog Buns	43g	39.1	256	48.8	4.7	2.3	3.5	9.3
Dierbergs, D... Food 2 Food 2 • DIERBERG'S MARKETS, INC. Dierbergs, Double Fiber Whl Grn Half Loaf Bread	57g	41.2	270	52.6	5.3	15.8	3.5	7.0

Sourdough Baguette, Sourdough vs Mastroianni Bros., Italian Raisin Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sourdough Ba... Food 1 Food 1 • ARYZTA, LLC Sourdough Baguette	50g	60.7	300	64.0	—	2.0	1.0	10.0
Mastroianni ... Food 2 Food 2 • MASTROIANNI BROS INC. Mastroianni Bros., Italian Raisin Bread	29g	39.2	276	72.4	27.6	3.4	—	10.3

Honey & Oat Whole Grains Bread, Honey & Oat vs Brown 'N Serve Enriched Dinner Rolls, Brown 'N Serve

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey & Oat ... Food 1 Food 1 • SCHWEBEL BAKING COMPANY Honey & Oat Whole Grains Bread	45g	42.6	311	55.6	8.9	6.7	3.3	13.3
Brown 'N Ser... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Brown 'N Serve Enriched Dinner Rolls	28g	27.5	286	50.0	3.6	—	3.6	7.1

Rustic European Stone Hearth Breads vs Potato Hot Dog Buns, Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rustic Europ... Food 1 Food 1 • BREAD & CIE, A CA. LTD. PARTNERSHIP Rustic European Stone Hearth Breads	57g	58.6	281	54.4	19.3	1.8	5.3	7.0
Potato Hot D... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Potato Hot Dog Buns	57g	56.6	281	52.6	7.0	1.8	3.5	8.8

Country/Sd Batard vs Stone Ground 100% Whole Wheat Bread, Stone Ground 100% Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Country/Sd B... Food 1 Food 1 • PAIN D'AVIGNON II INC. Country/Sd Batard	57g	56.6	263	54.4	—	3.5	1.8	10.5
Stone Ground... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Stone Ground 100% Whole Wheat Bread	57g	46.6	228	49.1	7.0	7.0	3.5	12.3

Butter White Enriched Bread, Butter White vs Italian Sliced Whole Wheat Round (Panella) Bread, Italian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter White... Food 1 Food 1 • LEWIS BAKERIES INC. Butter White Enriched Bread	28g	27.5	250	50.0	7.1	—	3.6	7.1
Italian Slic... Food 2 Food 2 • TIMES MIRROR MAGAZINES Italian Sliced Whole Wheat Round (Panella) Bread	28g	25.5	250	57.1	—	10.7	—	10.7

Hawaiian Cluster Dinner Rolls vs Multigrain Organic Pita Bread, Multigrain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hawaiian Clu... Food 1 Food 1 • MAJESTY MANAGEMENT GROUP, LLC Hawaiian Cluster Dinner Rolls	37g	33.4	270	48.7	8.1	2.7	5.4	5.4
Multigrain O... Food 2 Food 2 • TARGET STORES Multigrain Organic Pita Bread	85g	70.1	235	42.4	2.4	—	3.5	10.6

Cinnamon Raisin Mini Bagel vs Pumpkin Brioche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Rai... Food 1 Food 1 • BAGELS BY BELL LTD. Cinnamon Raisin Mini Bagel	51g	56.8	294	60.8	11.8	3.9	1.0	9.8
Pumpkin Brioche Food 2 Food 2 • WAL-MART STORES, INC. Pumpkin Brioche	53g	52.3	340	52.8	15.1	1.9	13.2	5.7

Kaiser Premium Buns vs Authentic French Cinnamon Swirl Brioche, Authentic French Cinnamon Swirl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kaiser Premi... Food 1 Food 1 • UNITED STATES BAKERY Kaiser Premium Buns	74g	70.2	270	50.0	6.8	1.4	3.4	9.5
Authentic Fr... Food 2 Food 2 • ECI STORAGE AND LOGISTICS, INC. Authentic French Cinnamon Swirl Brioche	50g	85.3	320	48.0	18.0	4.0	10.0	8.0

Gameday, Premium Sandwich Rolls vs Ahold, Hot Dog Enriched Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gameday, Pre... Food 1 Food 1 • SCHMIDT BAKING COMPANY Gameday, Premium Sandwich Rolls	53g	51.0	264	50.9	—	1.9	2.8	7.6
Ahold, Hot D... Food 2 Food 2 • AHOLD USA, INC. Ahold, Hot Dog Enriched Rolls	43g	27.5	186	41.9	4.7	9.3	2.3	7.0

Bomber Buns vs Multigrain Bagels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bomber Buns Food 1 Food 1 • PAIELLIS BAKERY INC. Bomber Buns	56g	58.5	286	55.4	1.8	1.8	4.5	8.9
Multigrain B... Food 2 Food 2 • SUPERVALU, INC. Multigrain Bagels	104g	95.9	260	51.0	2.9	3.8	1.9	9.6

Hearth Baked Classic White Pita vs Pumpkin Bread, Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hearth Baked... Food 1 Food 1 • TOUFAYAN BAKERY INC Hearth Baked Classic White Pita	56g	56.7	268	55.4	3.6	3.6	0.9	10.7
Pumpkin Bread Food 2 Food 2 • MOUNTAIN VIEW BAKERY Pumpkin Bread	113g	100.0	327	48.7	31.9	0.9	13.3	4.4

Pacific, Old Fashioned White Bread vs Enriched Country White Select Breads, Country White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pacific, Old... Food 1 Food 1 • UNITED STATES BAKERY Pacific, Old Fashioned White Bread	40g	37.3	275	50.0	7.5	2.5	2.5	7.5
Enriched Cou... Food 2 Food 2 • BIG Y FOODS, INC. Enriched Country White Select Breads, Country White	43g	41.2	279	51.2	4.7	2.3	3.5	7.0

English Muffin Bread vs Stuffing Mix Croutons

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
English Muff... Food 1 Food 1 • UNITED STATES BAKERY English Muffin Bread	28g	27.6	250	50.0	3.6	—	—	7.1
Stuffing Mix... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Stuffing Mix Croutons	24g	32.9	417	75.0	4.2	4.2	4.2	12.5

Rocket Fuel Food Comparisons