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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Gluten Free Cinnamon Raisin Sandwich Bread, Cinnamon Raisin vs Homestyle Challah Rolls, Homestyle

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
Homestyle Ch... Food 2 Food 2 • S G F W BAKERS Homestyle Challah Rolls	28g	25.4	286	46.4	10.7	—	7.1	7.1

Ciabatta Loaf vs Yogurt Loaf, Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ciabatta Loaf Food 1 Food 1 • TARGET Ciabatta Loaf	56g	56.9	268	53.6	—	1.8	2.7	7.1
Yogurt Loaf Food 2 Food 2 • HARVEST BAKERY, INC. Yogurt Loaf	113g	98.0	381	45.1	25.7	—	20.4	4.4

Brioche Hot Dog Buns, Brioche vs Brioche Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brioche Hot ... Food 1 Food 1 • THE KROGER CO. Brioche Hot Dog Buns	60g	56.7	267	50.0	10.0	1.7	3.3	8.3
Brioche Loaf Food 2 Food 2 • DELHAIZE AMERICA, INC. Brioche Loaf	50g	44.4	340	50.0	14.0	4.0	12.0	8.0

Potato Rolls vs Sliced White Gluten Free Loaf, Sliced White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Rolls Food 1 Food 1 • PAIELLIS BAKERY INC. Potato Rolls	37g	46.4	371	63.7	8.0	—	8.0	10.6
Sliced White... Food 2 Food 2 • MAPLEHURST BAKERIES, LLC Sliced White Gluten Free Loaf	40g	35.4	250	47.5	5.0	2.5	3.8	5.0

French Soft Bread, French vs Naan Dippers, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Soft ... Food 1 Food 1 • TARGET STORES French Soft Bread	57g	56.8	246	52.6	1.8	1.8	1.8	8.8
Naan Dippers... Food 2 Food 2 Naan Dippers, Original	50g	46.7	300	52.0	4.0	4.0	7.0	8.0

Plain English Muffins vs Plain Bagels, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Englis... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Plain English Muffins	56g	45.2	214	44.6	3.6	3.6	1.8	7.1
Plain Bagels Food 2 Food 2 • WAL-MART STORES, INC. Plain Bagels	114g	100.0	289	59.7	4.4	1.3	1.8	10.5

Country Honey Whole Wheat Bread, Honey Whole Wheat vs Pumpernickel Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Country Hone... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Country Honey Whole Wheat Bread, Honey Whole Wheat	43g	35.1	256	48.8	7.0	7.0	3.5	9.3
Pumpernickel... Food 2 Food 2 • SUPERVALU, INC. Pumpernickel Bread	32g	29.3	281	53.1	3.1	6.2	3.1	9.4

Hearth Baked Portuguese Rolls vs Sliced Enriched White Hamburger Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hearth Baked... Food 1 Food 1 • GS1 MEXICO Hearth Baked Portuguese Rolls	57g	66.3	298	59.7	7.0	—	2.6	10.5
Sliced Enric... Food 2 Food 2 • SAM'S CLUB WEST Sliced Enriched White Hamburger Buns	53g	54.5	283	54.7	7.6	1.9	4.7	9.4

Bread vs French Bread, French

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
French Bread Food 2 Food 2 • NASH FINCH COMPANY French Bread	57g	56.6	263	52.6	1.8	1.8	1.8	10.5

Artisan Style Ciabatta vs Hearth Honey Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artisan Styl... Food 1 Food 1 • SAM TELL & SON, INC Artisan Style Ciabatta	50g	45.4	260	52.0	4.0	6.0	3.0	4.0
Hearth Honey... Food 2 Food 2 • PERFECTION BAKERIES, INC. Hearth Honey Wheat	33g	27.4	242	45.5	6.1	3.0	3.0	9.1

White Enriched Split Top Bread, White vs Cheese And Bacon Olive Oil Bread Mix, Cheese And Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Enrich... Food 1 Food 1 • MEIJER, INC. White Enriched Split Top Bread	28g	27.4	286	53.6	7.1	3.6	3.6	7.1
Cheese And B... Food 2 Food 2 • RABBIT CREEK PRODUCTS, INC. Cheese And Bacon Olive Oil Bread Mix	40g	47.0	300	62.5	12.5	2.5	1.3	10.0

Tuscan Sliced Bread, Tuscan vs Classic White Sandwich Bread, Classic White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuscan Slice... Food 1 Food 1 • TARGET STORES Tuscan Sliced Bread	30g	27.7	233	50.0	—	3.3	—	6.7
Classic Whit... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Classic White Sandwich Bread	33g	29.3	273	48.5	3.0	3.0	3.0	9.1

Vanilla Flavored Brioche Holiday Star, Vanilla vs Blueberry Flavored Pre Sliced Mini Bagels, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • BENDINER TECHNOLOGIES, LLC Vanilla Flavored Brioche Holiday Star	67g	54.5	269	43.3	13.4	1.5	7.5	7.5
Blueberry Fl... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Blueberry Flavored Pre Sliced Mini Bagels	86g	90.1	279	55.8	9.3	2.3	1.7	9.3

Marble Rye vs Whole Foods Market, Oatmeal Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marble Rye Food 1 Food 1 • RUSSO'S BAKERY Marble Rye	30g	29.4	267	53.3	—	3.3	—	10.0
Whole Foods ... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Whole Foods Market, Oatmeal Bread	40g	35.0	275	50.0	5.0	5.0	5.0	10.0

Honey White Premium Bread vs 100% Whole Wheat Sandwich Bread, 100% Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey White ... Food 1 Food 1 • PERFECTION BAKERIES, INC. Honey White Premium Bread	40g	37.0	275	52.5	10.0	5.0	3.8	10.0
100% Whole W... Food 2 Food 2 • PERFECTION BAKERIES, INC. 100% Whole Wheat Sandwich Bread	33g	27.3	273	48.5	9.1	6.1	3.0	9.1

White Slider Buns vs Devil's Food Jumbo Honey Bun, Devil's Food

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Slider... Food 1 Food 1 • HY-VEE, INC. White Slider Buns	33g	31.3	273	51.5	6.1	3.0	3.0	9.1
Devil's Food... Food 2 Food 2 • HOSTESS BRANDS, LLC Devil's Food Jumbo Honey Bun	113g	100.0	434	53.1	23.9	1.8	22.1	5.3

Dippin Sticks vs English Muffins Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dippin Sticks Food 1 Food 1 • DIERBERGS KITCHEN Dippin Sticks	40g	35.3	242	47.5	2.5	2.5	2.5	7.5
English Muff... Food 2 Food 2 • MCILHENNY COMPANY English Muffins Original	57g	41.2	193	38.6	1.8	1.8	0.9	8.8

Ciabatta Baton, Ciabatta vs Rye Bread, Rye

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ciabatta Baton Food 1 Food 1 • PROVENCE Ciabatta Baton	56g	52.8	250	50.0	—	1.8	0.9	10.7
Rye Bread Food 2 Food 2 • DETROIT CITY DAIRY, INC. Rye Bread	41g	39.1	244	51.2	2.4	2.4	—	12.2

Brioche Slider Rolls vs Gameday, Premium Sandwich Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brioche Slid... Food 1 Food 1 • BENDINER TECHNOLOGIES, LLC Brioche Slider Rolls	40g	35.0	300	50.0	10.0	5.0	5.0	10.0
Gameday, Pre... Food 2 Food 2 • SCHMIDT BAKING COMPANY Gameday, Premium Sandwich Rolls	53g	51.0	264	50.9	—	1.9	2.8	7.6

Zucchini Bread, Zucchini vs White Hot Dog Buns, White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zucchini Bread Food 1 Food 1 • BAKEHOUSE BREAD COMPANY Zucchini Bread	50g	46.1	380	50.0	30.0	2.0	18.0	6.0
White Hot Do... Food 2 Food 2 • PERFECTION BAKERIES, INC. White Hot Dog Buns	44g	41.2	273	50.0	6.8	2.3	3.4	6.8

Rocket Fuel Food Comparisons