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

Hamburger Rolls vs Sesame Jumbo Hamburger Enriched Buns, Sesame

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hamburger Rolls Food 1 Food 1 • CHIU HOP COMPANY Hamburger Rolls	43g	43.0	279	53.5	7.0	2.3	3.5	9.3
Sesame Jumbo... Food 2 Food 2 • THE KROGER CO. Sesame Jumbo Hamburger Enriched Buns	74g	72.2	284	52.7	8.1	2.7	4.1	9.5

Honey Wheat Flatbreads vs Round Top Enriched White Bread, White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Wheat ... Food 1 Food 1 • AHOLD USA, INC. Honey Wheat Flatbreads	56g	23.2	179	26.8	5.4	5.4	4.5	12.5
Round Top En... Food 2 Food 2 • SUPERVALU, INC. Round Top Enriched White Bread, White	45g	45.0	267	53.3	4.4	2.2	3.3	8.9

Pepperidge Farm, Farmhouse Multi Grain Bread vs Lewis, Healthy Life, 100% Whole Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM, INC. Pepperidge Farm, Farmhouse Multi Grain Bread	43g	38.9	279	51.2	9.3	4.7	4.7	9.3
Lewis, Healt... Food 2 Food 2 • LEWIS BAKERIES INC. Lewis, Healthy Life, 100% Whole Wheat Bread	57g	42.8	228	43.9	7.0	5.3	3.5	10.5

24 Grain & Seed Bread vs Honey Raisin Hazelnut Cluster Bread, Honey Raisin Hazelnut Cluster

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
24 Grain & S... Food 1 Food 1 • ALPHA BAKING CO., INC. 24 Grain & Seed Bread	43g	28.9	279	44.2	9.3	9.3	8.1	11.6
Honey Raisin... Food 2 Food 2 • MEIJER, INC. Honey Raisin Hazelnut Cluster Bread	56g	52.9	268	50.0	14.3	1.8	3.6	7.1

Classic Pizza Crust vs Honey Wheat English Muffins, Honey Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Pizz... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Classic Pizza Crust	65g	60.9	262	47.7	7.7	—	3.9	6.2
Honey Wheat ... Food 2 Food 2 • KING'S HAWAIIAN BAKERY WEST Honey Wheat English Muffins	64g	63.1	250	53.1	14.1	3.1	1.6	6.3

Nutty Oat Special Recipe 1/2 Loaf Bread, Nutty Oat vs Whole Wheat Hot Dog Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nutty Oat Sp... Food 1 Food 1 • LEWIS BAKERIES INC. Nutty Oat Special Recipe 1/2 Loaf Bread	28g	23.3	286	46.4	7.1	3.6	5.4	10.7
Whole Wheat ... Food 2 Food 2 • WAL-MART STORES, INC. Whole Wheat Hot Dog Buns	46g	35.0	239	45.7	4.4	6.5	4.4	10.9

Sourdough Country Style Bread, Sourdough vs French Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sourdough Co... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Sourdough Country Style Bread	43g	39.3	256	48.8	—	2.3	3.5	7.0
French Bread Food 2 Food 2 • THE KROGER CO. French Bread	56g	50.9	232	48.2	1.8	1.8	1.8	8.9

Premium Quality Multigrain Bagels vs Light Hot Dog Buns, Light

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Qual... Food 1 Food 1 • LEPAGE BAKERIES, INC. Premium Quality Multigrain Bagels	104g	90.2	240	47.1	2.9	2.9	1.4	8.7
Light Hot Do... Food 2 Food 2 • SAFEWAY, INC. Light Hot Dog Buns	43g	31.3	209	41.9	4.7	4.7	2.3	9.3

Onion Bagels, Onion vs Cheesy Breadsticks, Cheesy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Onion Bagels Food 1 Food 1 • BIMBO BAKERIES USA, INC. Onion Bagels	95g	99.8	284	55.8	6.3	2.1	1.6	9.5
Cheesy Bread... Food 2 Food 2 • HY-VEE, INC. Cheesy Breadsticks	59g	38.3	288	35.6	1.7	1.7	11.9	11.9

English Muffin Bread vs White Gluten Free Hamburger Buns, White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
English Muff... Food 1 Food 1 • MEIJER, INC. English Muffin Bread	45g	52.6	289	62.2	4.4	2.2	2.2	11.1
White Gluten... Food 2 Food 2 • MAPLEHURST BAKERIES, LLC White Gluten Free Hamburger Buns	75g	65.1	253	52.0	2.7	8.0	4.0	4.0

100% Whole Wheat, Hot Dog vs Butter Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole W... Food 1 Food 1 • SCHMIDT BAKING COMPANY 100% Whole Wheat, Hot Dog	57g	41.0	228	43.9	5.3	7.0	2.6	10.5
Butter Bread Food 2 Food 2 • ALDI INC. Butter Bread	26g	23.6	269	50.0	7.7	3.8	1.9	7.7

Multi Grain With Omega 3 Organic Bread Loaves, Multi Grain vs Everything Pre Sliced Bagels, Everything

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multi Grain ... Food 1 Food 1 • ALPINE VALLEY BREAD CO. Multi Grain With Omega 3 Organic Bread Loaves	38g	31.0	263	47.4	5.3	5.3	6.6	10.5
Everything P... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Everything Pre Sliced Bagels	46g	39.2	239	54.4	4.4	10.9	2.2	8.7

Organic Bread vs Italian Sandwiches Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Bread Food 1 Food 1 • COBBLESTONE BREAD CO. Organic Bread	28g	23.5	250	50.0	7.1	7.1	—	10.7
Italian Sand... Food 2 Food 2 • ALFRED NICKLES BAKERY INC. Italian Sandwiches Rolls	68g	58.8	250	45.6	2.9	1.5	2.9	7.4

Meijer Rye Swirl Bread, Meijer Rye Swirl vs Deli Style Marble Rye Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meijer Rye S... Food 1 Food 1 • MEIJER, INC. Meijer Rye Swirl Bread	38g	41.0	289	57.9	2.6	2.6	2.6	10.5
Deli Style M... Food 2 Food 2 • GINSBURG BAKERY INC. Deli Style Marble Rye Bread	40g	37.1	275	50.0	2.5	2.5	2.5	10.0

Split Top Wheat Enriched Bread, Split Top Wheat vs Giant White Enriched Bread, Giant White Enriched

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Split Top Wh... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Split Top Wheat Enriched Bread	28g	25.3	250	50.0	7.1	3.6	3.6	10.7
Giant White ... Food 2 Food 2 • GOLD MEDAL BAKERY INC. Giant White Enriched Bread	26g	23.5	231	46.2	7.7	—	3.9	7.7

Square Challah vs Enriched Hamburger Sliced Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Square Challah Food 1 Food 1 • BALTIMORE BAKED GOODS, INC. Square Challah	25g	23.3	314	47.1	7.8	—	7.8	7.8
Enriched Ham... Food 2 Food 2 • GIANT EAGLE, INC. Enriched Hamburger Sliced Buns	43g	39.1	256	48.8	7.0	2.3	3.5	9.3

100% Whole Wheat vs Frankfurter Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole W... Food 1 Food 1 • UNITED STATES BAKERY 100% Whole Wheat	32g	25.4	250	46.9	3.1	6.2	3.1	9.4
Frankfurter ... Food 2 Food 2 • HANNAFORD BROS. CO. Frankfurter Buns	43g	39.3	256	48.8	4.7	2.3	3.5	7.0

Italian Easter Bread, Anise vs Enriched White Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian East... Food 1 Food 1 • DEAR AUNT POLLY & COMPANY, LLC. Italian Easter Bread, Anise	57g	44.4	298	42.1	8.8	1.8	10.5	8.8
Enriched Whi... Food 2 Food 2 • THE KROGER CO. Enriched White Bread	43g	43.0	279	53.5	7.0	2.3	3.5	9.3

Brioche Authentic Hot Dog Rolls, Brioche vs King Size White, Enriched Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brioche Auth... Food 1 Food 1 • AHOLD USA, INC. Brioche Authentic Hot Dog Rolls	45g	44.6	333	53.3	11.1	2.2	8.9	8.9
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

Sandwich Buns vs Whole Grains Bran Bread, Whole Grains Bran

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sandwich Buns Food 1 Food 1 • PAIELLIS BAKERY INC. Sandwich Buns	48g	48.9	271	54.2	4.2	2.1	3.1	8.3
Whole Grains... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Whole Grains Bran Bread	38g	27.4	237	44.7	7.9	7.9	1.3	10.5

Rocket Fuel Food Comparisons