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

Cracked Wheat Bread vs Authentic Sourdough Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cracked Whea... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Cracked Wheat Bread	38g	33.1	263	50.0	7.9	5.3	2.6	10.5
Authentic So... Food 2 Food 2 • MORABITO BAKING COMPANY INC. Authentic Sourdough Rolls	49g	52.7	265	57.1	2.0	2.0	—	12.2

7 Seeds & Grains Artisan Style Bread, Seeds & Grains vs Farmers Market Boule, Spelt And Khorasan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
7 Seeds & Gr... Food 1 Food 1 • UDIS 7 Seeds & Grains Artisan Style Bread, Seeds & Grains	43g	29.1	279	41.9	4.7	7.0	10.5	7.0
Farmers Mark... Food 2 Food 2 • IZZIO ARTISAN BAKERY LLC Farmers Market Boule, Spelt And Khorasan	56g	43.3	196	42.9	3.6	3.6	0.9	7.1

White Enriched Club Bread, White vs Chabaso Bakery, Classic Ciabatta Artisan Breads Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Enrich... Food 1 Food 1 • TOPCO ASSOCIATES, INC. White Enriched Club Bread	32g	29.5	250	46.9	6.3	—	3.1	6.3
Chabaso Bake... Food 2 Food 2 • ATTICUS BAKERY LLC. Chabaso Bakery, Classic Ciabatta Artisan Breads Rolls	57g	66.4	281	61.4	—	1.8	0.9	10.5

Organic Greek Pita Multigrain Flax Seeds vs Pumpernickel Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Gree... Food 1 Food 1 • MAXIM'S NUTRICARE INC Organic Greek Pita Multigrain Flax Seeds	80g	58.6	250	43.8	7.5	6.2	3.1	10.0
Pumpernickel... Food 2 Food 2 • SUPERVALU, INC. Pumpernickel Bread	32g	29.3	281	53.1	3.1	6.2	3.1	9.4

Sesame Hamburger Buns vs Oatmeal Bread, Oatmeal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sesame Hambu... Food 1 Food 1 • TARGET Sesame Hamburger Buns	57g	50.6	281	47.4	5.3	1.8	5.3	8.8
Oatmeal Bread Food 2 Food 2 • BIMBO BAKERIES USA, INC. Oatmeal Bread	45g	27.3	200	42.2	2.2	11.1	2.2	11.1

Mack's Flax Sprouted Wheat Bread, Mack's Flax vs Bite Size Mini Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mack's Flax ... Food 1 Food 1 • SILVER HILLS Mack's Flax Sprouted Wheat Bread	41g	25.1	268	43.9	2.4	12.2	3.7	14.6
Bite Size Mi... Food 2 Food 2 • CONAGRA BRANDS, INC. Bite Size Mini Toast	18g	23.8	389	72.2	5.6	5.6	5.6	—

Flatbread vs Eurobake, Sweet Raisin Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flatbread Food 1 Food 1 • REESE HYDRO - FARMS Flatbread	28g	30.8	357	57.1	—	—	10.7	10.7
Eurobake, Sw... Food 2 Food 2 • EUROBAKE CORP. Eurobake, Sweet Raisin Bread	55g	67.7	382	67.3	18.2	3.6	8.2	10.9

Original Smart Pockets vs Country Potato Bistro Buns, Country Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Sma... Food 1 Food 1 • TOUFAYAN BAKERY INC Original Smart Pockets	43g	27.0	233	37.2	—	4.7	2.3	16.3
Country Pota... Food 2 Food 2 • HY-VEE, INC. Country Potato Bistro Buns	42g	37.2	238	47.6	4.8	2.4	3.6	7.1

Nature's Harvest, Honey Wheatberry Bread vs Country White Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature's Har... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Nature's Harvest, Honey Wheatberry Bread	31g	27.3	258	48.4	6.5	3.2	3.2	9.7
Country Whit... Food 2 Food 2 • PAN-O-GOLD BAKING CO. Country White Bread	48g	39.2	208	54.2	8.3	12.5	2.1	8.3

Turano, Authentic Sourdough vs 21 Whole Grains & Seeds Organic Burger Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turano, Auth... Food 1 Food 1 • CAMPAGNA-TURANO BAKERIES INC Turano, Authentic Sourdough	43g	43.0	256	53.5	—	2.3	—	11.6
21 Whole Gra... Food 2 Food 2 • AVB CORP. 21 Whole Grains & Seeds Organic Burger Buns	62g	52.5	258	50.0	8.1	6.5	4.8	9.7

Kroger, Parker House Style Yeast Dinner Rolls vs Country White Sandwich Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Park... Food 1 Food 1 • THE KROGER CO. Kroger, Parker House Style Yeast Dinner Rolls	26g	27.1	346	53.9	11.5	—	11.5	7.7
Country Whit... Food 2 Food 2 • WAL-MART STORES, INC. Country White Sandwich Bread	49g	43.1	265	46.9	2.0	2.0	4.1	8.2

White Hamburger Enriched Buns, White vs Banana Nut Bread, Banana Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Hambur... Food 1 Food 1 • NASH FINCH COMPANY White Hamburger Enriched Buns	39g	37.0	282	53.9	7.7	5.1	3.9	10.3
Banana Nut B... Food 2 Food 2 • THE MUFFIN MAM INC. Banana Nut Bread	56g	47.9	393	46.4	25.0	1.8	23.2	3.6

Sandwich White Enriched Bread, Sandwich White vs 12 Grain Bread, 12 Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sandwich Whi... Food 1 Food 1 • NASH FINCH COMPANY Sandwich White Enriched Bread	26g	25.4	269	53.9	3.9	3.8	1.9	11.5
12 Grain Bread Food 2 Food 2 • COBORN'S INCORPORATED 12 Grain Bread	45g	44.9	289	53.3	8.9	2.2	4.4	8.9

Coconut Bulla, Coconut vs Rosemary Bread, Rosemary

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Bulla Food 1 Food 1 • DANA'S DUMPLINGS, INCORPORATED Coconut Bulla	71g	96.7	327	70.4	26.8	1.4	1.4	5.6
Rosemary Bread Food 2 Food 2 • COOK'S GLUTEN-FREE SOURDOUGH Rosemary Bread	49g	88.8	224	49.0	4.1	4.1	2.0	4.1

Mini Cuban Buns vs Drake's, Honeybuns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Cuban Buns Food 1 Food 1 • BOYD'S PRODUCE Mini Cuban Buns	72g	75.9	319	56.9	5.6	2.8	6.3	8.3
Drake's, Hon... Food 2 Food 2 • MCKEE FOODS CORPORATION Drake's, Honeybuns	66g	59.2	424	48.5	24.2	1.5	24.2	4.6

Gluten Free Nation, Millet Sandwich Bread vs Two Friends Baking Co, Bread, Lemon Tea, Lemon Tea

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • BRITTANY RECORDS Gluten Free Nation, Millet Sandwich Bread	37g	29.5	292	43.2	5.4	2.7	8.1	2.7
Two Friends ... Food 2 Food 2 • MACDOWELL ASSOCIATES Two Friends Baking Co, Bread, Lemon Tea, Lemon Tea	61g	44.4	341	40.6	17.9	3.2	17.9	4.9

Whole Grain Hamburger Buns, Whole Grain vs Hawaiian Bread Loaves, Hawaiian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Whole Grain Hamburger Buns	77g	58.7	286	46.8	5.2	7.8	7.8	5.2
Hawaiian Bre... Food 2 Food 2 • FLOWERS FOODS, INC. Hawaiian Bread Loaves	26g	27.5	269	53.9	11.5	—	1.9	7.7

Deli Style Plain Rye Bread, Deli Style vs 365 Everyday Value, Tandoori Whole Wheat Naan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deli Style P... Food 1 Food 1 • BIG Y FOODS, INC. Deli Style Plain Rye Bread	32g	31.2	281	53.1	—	3.1	4.7	9.4
365 Everyday... Food 2 Food 2 • WHOLE FOODS MARKET, INC. 365 Everyday Value, Tandoori Whole Wheat Naan	85g	69.9	306	48.2	4.7	5.9	8.2	8.2

Pocket Pita Bread vs Flax, Sunflower & Sesame Seeds Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pocket Pita ... Food 1 Food 1 • BEIRUT BAKERY, INC. Pocket Pita Bread	66g	55.3	212	43.9	1.5	1.5	—	6.1
Flax, Sunflo... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Flax, Sunflower & Sesame Seeds Bread	38g	25.0	289	42.1	5.3	7.9	9.2	13.2

Shurfine, Thin Pizza Crust vs Original Pita Breads

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shurfine, Th... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Shurfine, Thin Pizza Crust	60g	59.2	383	53.3	35.0	1.7	18.3	8.3
Original Pit... Food 2 Food 2 • MISSION FOODS INC Original Pita Breads	57g	54.7	263	54.4	3.5	5.3	0.9	10.5

Rocket Fuel Food Comparisons