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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Potato Bread vs Country Potato Dinner Rolls, Country Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Bread Food 1 Food 1 • SCHMIDT BAKING COMPANY Potato Bread	34g	37.2	294	58.8	8.8	2.9	2.9	8.8
Country Pota... Food 2 Food 2 • SCHWEBEL BAKING COMPANY Country Potato Dinner Rolls	33g	33.3	273	54.6	9.1	3.0	3.0	9.1

Multi Seed Special Recipe 1/2 Loaf Bread, Multi Seed vs Pumpkin Cinnamon Bread, Pumpkin Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multi Seed ... Food 1 Food 1 • LEWIS BAKERIES INC. Multi Seed Special Recipe 1/2 Loaf Bread, Multi Seed	28g	21.3	286	42.9	7.1	3.6	7.1	10.7
Pumpkin Cinn... Food 2 Food 2 • FOOD MARKETS NORTHWEST, INC. Pumpkin Cinnamon Bread	57g	52.1	351	49.1	22.8	1.8	15.8	5.3

Italiano Seeded Bread vs Premium Multi Grain Bread, Premium Multi Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italiano See... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Italiano Seeded Bread	30g	27.5	267	50.0	3.3	3.3	3.3	6.7
Premium Mult... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Premium Multi Grain Bread	60g	46.9	233	48.3	5.0	8.3	2.5	10.0

Artisan Thin Pizza Crust vs Chicken Parmesan Stromboli, Chicken; Parmesan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artisan Thin... Food 1 Food 1 • T. MARZETTI COMPANY Artisan Thin Pizza Crust	48g	39.0	250	45.8	4.2	4.2	2.1	10.4
Chicken Parm... Food 2 Food 2 • UNO RESTAURANTS, INC. Chicken Parmesan Stromboli, Chicken; Parmesan	142g	79.3	232	30.3	4.9	1.4	7.8	10.6

Split Top Premium Roll vs Toast Wheat Bran, Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Split Top Pr... Food 1 Food 1 • WEIS MARKETS, INC. Split Top Premium Roll	71g	66.2	282	49.3	5.6	1.4	4.9	9.9
Toast Wheat ... Food 2 Food 2 • GOYA FOODS, INC. Toast Wheat Bran, Wheat	18g	23.3	389	72.2	5.6	5.6	5.6	11.1

Healthy Multi Grain Bread vs Homestyle Oat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Mult... Food 1 Food 1 • ROMAN MEAL CO. Healthy Multi Grain Bread	43g	31.1	233	44.2	7.0	7.0	3.5	11.6
Homestyle Oa... Food 2 Food 2 • PEPPERIDGE FARM, INC. Homestyle Oat Bread	49g	47.0	265	51.0	8.2	2.0	4.1	8.2

Traditional Pita Bread, Traditional vs Russian Rye Bread, Russian Rye

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • ATORIA'S BAKING COMPANY Traditional Pita Bread	57g	49.2	228	47.4	1.8	3.5	0.9	7.0
Russian Rye ... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Russian Rye Bread	32g	27.3	250	46.9	—	3.1	4.7	9.4

Classic Brown N' Serve Enriched Rolls, Classic vs Sandwich Wheat Enriched Bread, Sandwich Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Brow... Food 1 Food 1 • LEWIS BAKERIES INC. Classic Brown N' Serve Enriched Rolls	26g	23.5	231	46.2	3.9	—	3.9	7.7
Sandwich Whe... Food 2 Food 2 • BROOKSHIRE BROTHERS, LTD Sandwich Wheat Enriched Bread	28g	29.4	286	57.1	—	3.6	3.6	7.1

Old Fashioned Recipe Bread, Old Fashioned Recipe vs Artesano The Original Bakery Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old Fashione... Food 1 Food 1 • FLOWERS FOODS, INC. Old Fashioned Recipe Bread	26g	25.5	269	50.0	7.7	—	3.9	7.7
Artesano The... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Artesano The Original Bakery Bread	38g	37.2	289	52.6	5.3	2.6	4.0	7.9

Hot Dog Buns vs Calcium Fortified Enriched Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot Dog Buns Food 1 Food 1 • GONNELLA BAKING COMPANY Hot Dog Buns	71g	73.8	338	54.9	5.6	1.4	8.5	8.5
Calcium Fort... Food 2 Food 2 • PERFECTION BAKERIES, INC. Calcium Fortified Enriched Bread	57g	53.0	246	50.9	8.8	3.5	2.6	7.0

Wheat Demi Parisian, Wheat vs Honey Wheat Bread, Honey Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Demi P... Food 1 Food 1 • ARYZTA, LLC Wheat Demi Parisian	48g	48.8	271	56.3	2.1	4.2	2.1	10.4
Honey Wheat ... Food 2 Food 2 • PERFECTION BAKERIES, INC. Honey Wheat Bread	28g	27.4	286	53.6	7.1	3.6	3.6	7.1

White Rice Loaf vs Seeds & Grains Bread, Seeds & Grains

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rice Loaf Food 1 Food 1 • ENER-G FOODS INC White Rice Loaf	38g	29.3	289	42.1	2.6	2.6	13.2	2.6
Seeds & Grai... Food 2 Food 2 • MILTON'S BAKING COMPANY LLC Seeds & Grains Bread	43g	32.8	279	46.5	9.3	7.0	4.7	14.0

White Country Bread, White vs Ciabatta Loaf, Ciabatta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Countr... Food 1 Food 1 • BIMBO BAKERIES USA, INC. White Country Bread	38g	35.2	289	50.0	5.3	2.6	5.3	7.9
Ciabatta Loaf Food 2 Food 2 • TARGET STORES Ciabatta Loaf	57g	53.2	228	49.1	—	1.8	—	7.0

Whole Wheat Bagels, Artisan Style vs Original English Muffins, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • SUPERVALU, INC. Whole Wheat Bagels, Artisan Style	81g	68.1	247	51.9	2.5	8.6	1.9	12.4
Original Eng... Food 2 Food 2 • FOOD CITY Original English Muffins	64g	57.0	234	45.3	1.6	—	1.6	7.8

Corn Bread, Corn vs Brioche Sandwich Buns, Brioche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Bread Food 1 Food 1 • YOU & ME COTTAGE PRODUCTS Corn Bread	28g	25.0	357	46.4	21.4	—	16.1	7.1
Brioche Sand... Food 2 Food 2 • THE KROGER CO. Brioche Sandwich Buns	85g	81.9	271	51.8	4.7	2.4	3.5	9.4

Plain Mini Bagels, Plain vs French Toast Bagels, French Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Mini B... Food 1 Food 1 • BAGELS BY BELL LTD. Plain Mini Bagels	51g	64.4	314	68.6	9.8	3.9	1.0	11.8
French Toast... Food 2 Food 2 • MEIJER, INC. French Toast Bagels	100g	88.4	240	49.0	9.0	4.0	1.0	8.0

Pumpkin Nut Loaf, Pumpkin Nut vs Poppy Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Nut ... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Pumpkin Nut Loaf	56g	44.5	321	42.9	23.2	1.8	14.3	5.4
Poppy Buns Food 2 Food 2 • EUROPEAN BREADS BAKERY Poppy Buns	28g	25.2	321	50.0	25.0	3.6	10.7	7.1

Potato Hamburger Enriched Rolls vs Brioche Extra Large Sandwich Buns, Brioche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Hambu... Food 1 Food 1 • SUPERVALU, INC. Potato Hamburger Enriched Rolls	53g	56.6	283	56.6	7.6	1.9	2.8	9.4
Brioche Extr... Food 2 Food 2 • THE KROGER CO. Brioche Extra Large Sandwich Buns	85g	81.9	271	51.8	4.7	2.4	3.5	9.4

Honey Wheat Enriched Bread, Honey Wheat vs Sourdough Bread, Sourdough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Wheat ... Food 1 Food 1 • SUPERVALU, INC. Honey Wheat Enriched Bread	26g	23.4	269	50.0	7.7	3.8	1.9	11.5
Sourdough Bread Food 2 Food 2 • WEST COAST GROCERY COMPANY Sourdough Bread	28g	25.4	286	50.0	3.6	3.6	1.8	10.7

Naan Whole Grain Authentic Flatbreads vs Apple Fritter Bread, Apple Fritter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Naan Whole G... Food 1 Food 1 • STONEFIRE Naan Whole Grain Authentic Flatbreads	63g	48.7	302	46.0	6.4	6.3	7.9	7.9
Apple Fritte... Food 2 Food 2 • ROSKAM BAKING COMPANY Apple Fritter Bread	47g	56.6	340	63.8	27.7	2.1	7.5	6.4

Rocket Fuel Food Comparisons