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

Homestyle Gluten Free Multigrain Bread, Multigrain vs Original Pita, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Gl... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Homestyle Gluten Free Multigrain Bread, Multigrain	37g	31.3	270	48.7	8.1	5.4	6.8	5.4
Original Pita Food 2 Food 2 • MISSION FOODS INC Original Pita	57g	54.7	263	54.4	3.5	5.3	0.9	10.5

Little Big Sprouted Whole Grain Bread, Little Big vs 12 Grain & Seed Bread, 12 Grain & Seed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Little Big S... Food 1 Food 1 Little Big Sprouted Whole Grain Bread, Little Big	43g	27.0	233	44.2	4.7	11.6	2.3	16.3
12 Grain & S... Food 2 Food 2 • SAFEWAY, INC. 12 Grain & Seed Bread	40g	39.0	275	52.5	10.0	2.5	3.8	10.0

New England Style Hot Dog Rolls vs Artisan Breads

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
New England ... Food 1 Food 1 • AHOLD USA, INC. New England Style Hot Dog Rolls	43g	39.0	256	46.5	4.7	—	4.7	9.3
Artisan Breads Food 2 Food 2 • BREADSMITH FRANCHISING, INC. Artisan Breads	46g	48.7	304	54.4	6.5	—	5.4	8.7

Sweet Bread, Sweet vs Hot Dog Sliced Rolls, Hot Dog

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Bread Food 1 Food 1 • GOTERA, INC. Sweet Bread	35g	38.7	343	60.0	22.9	2.9	10.0	8.6
Hot Dog Slic... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Hot Dog Sliced Rolls	50g	48.9	280	52.0	6.0	2.0	4.0	8.0

Round Top Honey Wheat Bread, Round Top Honey Wheat vs Brioche Authentic Burger Buns, Brioche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Round Top Ho... Food 1 Food 1 • WESTERN FAMILY FOODS, INC. Round Top Honey Wheat Bread	26g	23.9	269	50.0	7.7	3.8	3.9	—
Brioche Auth... Food 2 Food 2 • ECI STORAGE AND LOGISTICS, INC. Brioche Authentic Burger Buns	50g	46.5	300	52.0	12.0	4.0	7.0	10.0

Hawaiian Sweet Sliced Bread, Hawaiian Sweet vs Whole Wheat Organic Hot Dog Buns, Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hawaiian Swe... Food 1 Food 1 • KING'S HAWAIIAN BAKERY WEST Hawaiian Sweet Sliced Bread	33g	29.1	303	48.5	18.2	3.0	7.6	9.1
Whole Wheat ... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Whole Wheat Organic Hot Dog Buns	57g	38.9	228	40.4	3.5	5.3	3.5	10.5

Almojabana Cheese Bun, Almojabana Cheese vs Klosterman, Homestyle Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almojabana C... Food 1 Food 1 • JERICHO APPLE PRODUCTS LTD Almojabana Cheese Bun	16g	100.0	312	87.5	12.5	—	—	—
Klosterman, ... Food 2 Food 2 • KLOSTERMAN BAKING COMPANY Klosterman, Homestyle Wheat Bread	31g	25.4	258	45.2	6.5	3.2	3.2	9.7

Enriched Hamburger Buns vs Hearth Baked Artisan Bread, Roasted Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Ham... Food 1 Food 1 • AMERICAN BAKERS COOPERATIVE Enriched Hamburger Buns	64g	66.4	281	54.7	7.8	1.6	4.7	7.8
Hearth Baked... Food 2 Food 2 • COTTAGE BAKERY, INC. Hearth Baked Artisan Bread, Roasted Garlic	57g	55.0	246	50.9	—	1.8	1.8	7.0

Oatmeal Whole Grain Bread, Oatmeal vs Seeded Sandwich Buns, Seeded

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oatmeal Whol... Food 1 Food 1 • PEPPERIDGE FARM, INC. Oatmeal Whole Grain Bread	49g	38.9	265	46.9	8.2	6.1	3.1	12.2
Seeded Sandw... Food 2 Food 2 • GLENCOURT INC. Seeded Sandwich Buns	74g	56.4	243	40.5	6.8	1.4	4.7	9.5

Brioche Dinner Rolls vs Ciabatta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brioche Dinn... Food 1 Food 1 • MEDIA GALLERIES, INC. Brioche Dinner Rolls	42g	41.0	286	52.4	7.1	2.4	3.6	9.5
Ciabatta Food 2 Food 2 • PROVENCE Ciabatta	56g	54.7	268	51.8	1.8	1.8	0.9	10.7

Garlic Ciabatta vs Sourdough English Muffins, Sourdough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Ciabatta Food 1 Food 1 • IZZIO ARTISAN BAKERY LLC Garlic Ciabatta	56g	45.3	214	42.9	—	1.8	—	7.1
Sourdough En... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Sourdough English Muffins	62g	51.1	226	43.6	1.6	1.6	1.6	8.1

Wheat Flour Cauliflower Tortillas vs Wheat Pane Italiano Sliced Round Bread, Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Flour ... Food 1 Food 1 • HENNESSY INDUSTRIES, INC. Wheat Flour Cauliflower Tortillas	43g	35.2	256	44.2	2.3	2.3	7.0	7.0
Wheat Pane I... Food 2 Food 2 • AMOROSO'S BAKING COMPANY Wheat Pane Italiano Sliced Round Bread	57g	43.0	246	43.9	5.3	5.3	3.5	8.8

Palouse Plateau Honey Oat Bread, Palouse Plateau Honey Oat vs Premium Quality Sweet Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Palouse Plat... Food 1 Food 1 • UNITED STATES BAKERY Palouse Plateau Honey Oat Bread	40g	37.0	300	50.0	7.5	2.5	5.0	10.0
Premium Qual... Food 2 Food 2 • TRIANGLE QUALITY FOODS LLC Premium Quality Sweet Bread	42g	49.5	508	63.5	9.4	2.4	18.8	9.4

Italian Enriched Bread vs 100% Whole Wheat Sandwich Bread, 100% Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Enri... Food 1 Food 1 • SCHMIDT BAKING COMPANY Italian Enriched Bread	31g	29.3	258	51.6	3.2	3.2	3.2	9.7
100% Whole W... Food 2 Food 2 • BIMBO BAKERIES USA, INC. 100% Whole Wheat Sandwich Bread	34g	27.2	235	47.1	5.9	5.9	2.9	11.8

Cinnamon Raisin Bagels, Cinnamon Raisin vs Honey Buns, Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Rai... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Cinnamon Raisin Bagels	79g	76.1	304	50.6	8.9	1.3	8.9	5.1
Honey Buns Food 2 Food 2 • FLOWERS FOODS, INC. Honey Buns	53g	60.4	321	60.4	13.2	1.9	4.7	9.4

Honey Wheat Bread, Honey Wheat vs Yeast Dinner Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Wheat ... Food 1 Food 1 • PERFECTION BAKERIES, INC. Honey Wheat Bread	47g	25.4	170	44.7	4.3	17.0	1.1	10.6
Yeast Dinner... Food 2 Food 2 • LOWE'S FOOD STORES, INC. Yeast Dinner Rolls	43g	42.9	326	53.5	11.6	2.3	8.1	7.0

Ciabatta Buns, Ciabatta vs Blueberry Toaster Top, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ciabatta Buns Food 1 Food 1 • MEIJER, INC. Ciabatta Buns	88g	84.0	273	51.1	—	2.3	3.4	9.1
Blueberry To... Food 2 Food 2 • BILL KNAPP'S, LLC Blueberry Toaster Top	43g	36.7	349	44.2	18.6	—	16.3	4.7

Rolls vs Honey 7 Grain Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rolls Food 1 Food 1 • CALISE & SONS BAKERY INC. Rolls	85g	85.8	282	54.1	2.4	2.4	2.4	10.6
Honey 7 Grai... Food 2 Food 2 • FLOWERS FOODS, INC. Honey 7 Grain Bread	26g	25.3	269	53.9	7.7	3.8	3.9	11.5

Gourmet Bagels vs Everything Bagels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Bagels Food 1 Food 1 • UNITED STATES BAKERY Gourmet Bagels	85g	71.8	271	45.9	3.5	2.4	5.3	10.6
Everything B... Food 2 Food 2 • BI-LO INC. Everything Bagels	81g	78.3	259	51.9	4.9	2.5	2.5	8.6

Sourdough Thin Sliced Bread, Sourdough vs Whole Wheat Greek Pita

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sourdough Th... Food 1 Food 1 • SAFEWAY, INC. Sourdough Thin Sliced Bread	28g	27.5	250	50.0	3.6	—	3.6	7.1
Whole Wheat ... Food 2 Food 2 • UNITED STATES BAKERY Whole Wheat Greek Pita	80g	62.2	250	45.0	3.8	5.0	3.8	11.3

Rocket Fuel Food Comparisons