Rocket Fuel Food Comparisons
For Diabetics
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
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.
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.
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.
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.
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.
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.