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 Enriched Buns vs Lemon Blueberry Swirl Bread, Lemon Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hamburger En... Food 1 Food 1 • LEWIS BAKERIES INC. Hamburger Enriched Buns	50g	44.9	260	48.0	6.0	2.0	3.0	10.0
Lemon Bluebe... Food 2 Food 2 • PEPPERIDGE FARM, INC. Lemon Blueberry Swirl Bread	33g	33.2	303	54.6	18.2	3.0	4.6	9.1

Swirl Bread, Gingerbread vs Gameday, Premium Long Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swirl Bread,... Food 1 Food 1 • PEPPERIDGE FARM, INC. Swirl Bread, Gingerbread	25g	25.4	320	56.0	20.0	4.0	6.0	8.0
Gameday, Pre... Food 2 Food 2 • SCHMIDT BAKING COMPANY Gameday, Premium Long Rolls	53g	50.7	264	50.9	5.7	1.9	3.8	9.4

Brioche Style Hot Dog Buns, Brioche Style vs 100% Whole Wheat Old Fashioned Bread, 100% Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brioche Styl... Food 1 Food 1 • SAFEWAY, INC. Brioche Style Hot Dog Buns	46g	38.8	283	45.7	6.5	2.2	7.6	8.7
100% Whole W... Food 2 Food 2 • TOPCO ASSOCIATES, INC. 100% Whole Wheat Old Fashioned Bread	28g	23.4	214	50.0	7.1	7.1	1.8	10.7

100% Whole Wheat Bagel Shop Bagels, 100% Whole Wheat vs Classic Enriched Sliced Hamburger Buns, Classic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole W... Food 1 Food 1 • PINNACLE FOODS GROUP LLC 100% Whole Wheat Bagel Shop Bagels	81g	62.3	247	46.9	7.4	7.4	1.9	12.4
Classic Enri... Food 2 Food 2 • AMERICAN BAKERS COOPERATIVE Classic Enriched Sliced Hamburger Buns	43g	39.1	256	48.8	4.7	2.3	3.5	9.3

Traditional Jamaican Spiced Bun, Traditional Jamaican vs Classic White Rolls, Classic White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • NATIONAL CONTINENTAL CORP. LTD Traditional Jamaican Spiced Bun	57g	70.8	316	64.9	29.8	1.8	3.5	5.3
Classic Whit... Food 2 Food 2 • WAL-MART STORES, INC. Classic White Rolls	28g	27.5	250	50.0	7.1	—	1.8	7.1

Multigrain Bread vs Round Caraway Rye Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multigrain B... Food 1 Food 1 • TORTILLA KING, INC. Multigrain Bread	34g	29.3	265	50.0	8.8	5.9	4.4	8.8
Round Carawa... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Round Caraway Rye Bread	46g	41.2	261	50.0	2.2	4.3	4.4	6.5

Organic Sprout Wheat Bread vs Original Precut Pocket Pita, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Spro... Food 1 Food 1 • WAL-MART STORES, INC. Organic Sprout Wheat Bread	32g	29.1	250	53.1	9.4	6.2	3.1	12.5
Original Pre... Food 2 Food 2 • KRONOS FOODS CORP Original Precut Pocket Pita	71g	72.4	275	54.9	4.2	2.8	1.4	9.9

Aunt Millie's, Best Grains, Whole Grain Bread vs Hawaiian Sweet Rolls, Hawaiian Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Aunt Millie'... Food 1 Food 1 • PERFECTION BAKERIES, INC. Aunt Millie's, Best Grains, Whole Grain Bread	45g	31.3	244	48.9	6.7	13.3	4.4	8.9
Hawaiian Swe... Food 2 Food 2 • SAFEWAY, INC. Hawaiian Sweet Rolls	28g	25.4	250	46.4	14.3	—	5.4	7.1

Merita, Enriched Dinner Rolls vs Whole Grain Bagels, Whole Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Merita, Enri... Food 1 Food 1 • FLOWERS FOODS, INC. Merita, Enriched Dinner Rolls	28g	29.2	286	57.1	7.1	3.6	3.6	10.7
Whole Grain ... Food 2 Food 2 • NEW SEASONS MARKET, LLC Whole Grain Bagels	100g	100.0	290	58.0	7.0	3.0	1.0	10.0

19 Grain Bread, 19 Grain vs Plain Bagels, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
19 Grain Bread Food 1 Food 1 • GLENCOURT INC. 19 Grain Bread	43g	34.9	256	46.5	9.3	4.7	4.7	11.6
Plain Bagels Food 2 Food 2 • BIMBO BAKERIES USA, INC. Plain Bagels	75g	74.3	267	52.0	4.0	1.3	1.3	10.7

English Muffin Bread vs Sheepherder's Old Fashioned Bread, Sheepherder's

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
Sheepherder'... Food 2 Food 2 • STATER BROS. MARKETS INC. Sheepherder's Old Fashioned Bread	43g	42.9	279	53.5	4.7	2.3	2.3	11.6

Cinn Raisin Pre Sliced Enriched Bagels, Cinn Raisin vs White Hamburger Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinn Raisin ... Food 1 Food 1 • NASH FINCH COMPANY Cinn Raisin Pre Sliced Enriched Bagels	94g	95.9	266	55.3	11.7	3.2	1.6	9.6
White Hambur... Food 2 Food 2 • HY-VEE, INC. White Hamburger Buns	39g	37.2	282	51.3	5.1	2.6	2.6	7.7

English Muffins vs Rosca De Reyes Sweet Baked Good

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
English Muffins Food 1 Food 1 • UNITED STATES BAKERY English Muffins	62g	49.3	210	41.9	1.6	1.6	1.6	6.5
Rosca De Rey... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Rosca De Reyes Sweet Baked Good	50g	55.9	400	60.0	26.0	2.0	16.0	6.0

Giant White Enriched Bread, White vs Enriched Hamburger Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Giant White ... Food 1 Food 1 • GENERAL MILLS, INC. Giant White Enriched Bread, White	26g	23.5	269	46.2	3.9	—	3.9	7.7
Enriched Ham... Food 2 Food 2 • GOLD MEDAL BAKERY INC. Enriched Hamburger Buns	43g	37.1	256	46.5	7.0	2.3	3.5	9.3

Ancient Grain Omega Flax & Fiber Bread, Omega Flax & Fiber vs Texas Toast Thick Cut Enriched Bread, Texas Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancient Grai... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Ancient Grain Omega Flax & Fiber Bread, Omega Flax & Fiber	58g	34.9	259	41.4	5.2	10.3	10.3	8.6
Texas Toast ... Food 2 Food 2 • THE KROGER CO. Texas Toast Thick Cut Enriched Bread	33g	31.5	273	51.5	3.0	3.0	3.0	6.1

King Soopers, City Market, Sliders Mini Buns vs Classic Italian Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
King Soopers... Food 1 Food 1 • THE KROGER CO. King Soopers, City Market, Sliders Mini Buns	28g	23.3	250	46.4	3.6	3.6	3.6	10.7
Classic Ital... Food 2 Food 2 • WEIS MARKETS, INC. Classic Italian Wheat	32g	27.4	250	46.9	6.3	3.1	3.1	9.4

Sesame Seeded Enriched Rolls Hamburger vs Plain Presliced Bagels, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sesame Seede... Food 1 Food 1 • WEIS MARKETS, INC. Sesame Seeded Enriched Rolls Hamburger	45g	42.9	289	51.1	6.7	2.2	4.4	8.9
Plain Presli... Food 2 Food 2 • 1ST NATIONAL BAGEL COMPANY INC Plain Presliced Bagels	85g	81.9	259	51.8	4.7	2.4	0.6	11.8

Steak Rolls vs Italian Premium Bread Sourdough, Italian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steak Rolls Food 1 Food 1 • WEIS MARKETS, INC. Steak Rolls	64g	58.6	250	48.4	3.1	1.6	2.3	9.4
Italian Prem... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Italian Premium Bread Sourdough	32g	29.5	250	50.0	—	3.1	3.1	6.3

Garlic & Jalapeno Toast, Garlic & Jalapeno vs Multi Grain Plant Protein Bread With Lupin Flour, Multi Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Jal... Food 1 Food 1 • GOURMET BAKERY, INC. Garlic & Jalapeno Toast	14g	19.2	429	71.4	7.1	—	7.1	14.3
Multi Grain ... Food 2 Food 2 • WHOLESOME HARVEST BAKING, LLC Multi Grain Plant Protein Bread With Lupin Flour	49g	33.0	245	38.8	4.1	4.1	4.1	12.2

Radix Nutrition Ultra Mixed Berry Breakfast 165 G vs Kellogg's Crunchy Nut Corn Flakes Clusters 450 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Radix Nutrit... Food 1 Food 1 • RADIX NUTRITION LIMITED Radix Nutrition Ultra Mixed Berry Breakfast 165 G	295g	55.0	273	17.1	5.5	7.3	16.2	11.4
Kellogg's Cr... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Kellogg's Crunchy Nut Corn Flakes Clusters 450 G	35g	50.1	417	77.1	28.9	3.7	7.4	6.9

Rocket Fuel Food Comparisons