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

Kellogg's Coco Pops Chex 500 G vs Sanitarium High Fibre Granola New Zealand Black Doris Plum 370 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Co... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Kellogg's Coco Pops Chex 500 G	30g	46.1	374	81.7	30.3	3.7	0.7	7.3
Sanitarium H... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Sanitarium High Fibre Granola New Zealand Black Doris Plum 370 G	50g	31.6	416	51.6	7.4	18.6	15.2	9.2

Kellogg's Special K Original Cereal 535 G vs Kellogg's Crunchy Nut Corn Flakes Clusters 450 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Sp... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Kellogg's Special K Original Cereal 535 G	40g	47.5	388	68.0	14.0	6.0	2.5	19.3
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

Radix Nutrition Original Apple, Cinnamon & Turmeric 103 G vs Radix Nutrition Original Mixed Berry Breakfast 101 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Radix Nutrit... Food 1 Food 1 • RADIX NUTRITION LIMITED Radix Nutrition Original Apple, Cinnamon & Turmeric 103 G	213g	55.6	241	21.7	9.2	8.2	10.9	10.2
Radix Nutrit... Food 2 Food 2 • RADIX NUTRITION LIMITED Radix Nutrition Original Mixed Berry Breakfast 101 G	231g	43.8	191	16.3	5.6	6.5	8.8	8.7

Milk Chocolate Flavored Protein Breakfast Shake, Milk Chocolate vs Rich Milk Chocolate Flavor High Protein Nutritional Drink, Rich Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milk Chocola... Food 1 Food 1 • THE KELLOGG COMPANY Milk Chocolate Flavored Protein Breakfast Shake	296g	49.5	64	10.1	6.1	1.7	1.7	3.4
Rich Milk Ch... Food 2 Food 2 • NESTLE USA INC. Rich Milk Chocolate Flavor High Protein Nutritional Drink	237g	49.3	93	11.0	5.1	0.4	2.5	6.3

Rich Milk Chocolate Nutritional Powder Drink Mix, Milk Chocolate vs High Protein Nutritional Powder Drink Mix, Classic French Vanilla, Classic French Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Milk Ch... Food 1 Food 1 • NESTLE USA INC. Rich Milk Chocolate Nutritional Powder Drink Mix, Milk Chocolate	36g	52.3	389	75.0	41.7	—	2.8	13.9
High Protein... Food 2 Food 2 • NESTLE USA INC. High Protein Nutritional Powder Drink Mix, Classic French Vanilla, Classic French Vanilla	37g	41.6	351	59.5	48.7	—	—	27.0

Protein 10 G Nutritional Drink, Creamy Strawberry, Creamy Strawberry vs Chocolate Delight Flavored Protein Breakfast Shake, Chocolate Delight

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein 10 G... Food 1 Food 1 • NESTLE USA INC. Protein 10 G Nutritional Drink, Creamy Strawberry, Creamy Strawberry	237g	71.1	101	15.2	—	—	2.5	4.2
Chocolate De... Food 2 Food 2 • THE KELLOGG COMPANY Chocolate Delight Flavored Protein Breakfast Shake	296g	47.5	61	9.8	6.1	1.7	1.7	3.4

Chocolate Mocha Flavored Protein Breakfast Shakes, Chocolate Mocha vs Complete Nutritional Drink, Rich Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Mo... Food 1 Food 1 • THE KELLOGG COMPANY Chocolate Mocha Flavored Protein Breakfast Shakes	296g	49.5	64	10.1	6.1	1.7	1.7	3.4
Complete Nut... Food 2 Food 2 • ZELITE CORP Complete Nutritional Drink, Rich Milk Chocolate	36g	50.4	361	75.0	52.8	2.8	1.4	13.9

Dark Chocolate Flavored Complete Nutritional Drink Mix, Dark Chocolate vs Protein Breakfast Shake, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Chocola... Food 1 Food 1 • NESTLE USA INC. Dark Chocolate Flavored Complete Nutritional Drink Mix	36g	48.5	361	72.2	50.0	2.8	1.4	13.9
Protein Brea... Food 2 Food 2 • THE KELLOGG COMPANY Protein Breakfast Shake, Vanilla	296g	47.5	61	9.8	6.1	1.7	1.7	3.4

Vanilla Flavored Breakfast Shake, Vanilla vs Complete Nutritional Drink, Rich Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • THE QUAKER OATS COMPANY Vanilla Flavored Breakfast Shake	330g	51.7	61	9.7	6.1	1.8	1.4	3.0
Complete Nut... Food 2 Food 2 • ZELITE CORP Complete Nutritional Drink, Rich Milk Chocolate	36g	50.4	361	75.0	52.8	2.8	1.4	13.9

Rich Milk Chocolate Nutritional Drink Mix, Milk Chocolate vs Alpina, Avena, Oatmeal Smoothie, Chocolate, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Milk Ch... Food 1 Food 1 • NESTLE USA INC. Rich Milk Chocolate Nutritional Drink Mix, Milk Chocolate	37g	39.6	351	56.8	54.1	—	2.7	27.0
Alpina, Aven... Food 2 Food 2 • ALPINA PRODUCTOS ALIMENTICIOS Alpina, Avena, Oatmeal Smoothie, Chocolate, Chocolate	250g	55.6	72	11.6	8.8	0.4	1.6	2.0

Vanilla Cappuccino Flavored Protein Breakfast Shakes, Vanilla Cappuccino vs Peach Yogurt, Toasted Almond Bits, Rolled Oats & Chia Seeds, Peach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Capp... Food 1 Food 1 • THE KELLOGG COMPANY Vanilla Cappuccino Flavored Protein Breakfast Shakes	296g	45.5	61	9.5	6.1	1.7	1.7	3.4
Peach Yogurt... Food 2 Food 2 • SLINGSHOT FOODS, LLC Peach Yogurt, Toasted Almond Bits, Rolled Oats & Chia Seeds	355g	53.5	64	7.6	7.6	—	1.4	4.2

Rich Milk Chocolate Nutritional Powder Drink Mix, Milk Chocolate vs Milk Chocolate Flavored Protein Breakfast Shake, Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Milk Ch... Food 1 Food 1 • NESTLE USA INC. Rich Milk Chocolate Nutritional Powder Drink Mix, Milk Chocolate	36g	52.3	389	75.0	41.7	—	2.8	13.9
Milk Chocola... Food 2 Food 2 • THE KELLOGG COMPANY Milk Chocolate Flavored Protein Breakfast Shake	296g	49.5	64	10.1	6.1	1.7	1.7	3.4

Strawberry Banana Flavored Protein Shakes, Strawberry Banana vs High Protein Nutritional Drink, Classic French Vanilla, Classic French Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • THE KELLOGG COMPANY Strawberry Banana Flavored Protein Shakes	296g	49.5	64	10.1	6.1	1.7	1.7	3.4
High Protein... Food 2 Food 2 • NESTLE USA INC. High Protein Nutritional Drink, Classic French Vanilla, Classic French Vanilla	237g	53.1	93	11.4	5.1	—	2.5	6.3

Instant Cereal vs High Protein Complete Nutritional Drink, Classic French Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Cereal Food 1 Food 1 • LANUTRE Instant Cereal	30g	43.6	393	76.7	—	1.7	6.0	11.0
High Protein... Food 2 Food 2 • NESTLE USA INC. High Protein Complete Nutritional Drink, Classic French Vanilla	237g	49.0	93	11.8	5.1	1.3	2.5	6.3

Milk Chocolate Flavored Protein Breakfast Shake, Milk Chocolate vs Light Start, Cafe Mocha Flavor Nutritional Drink, Cafe Mocha

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milk Chocola... Food 1 Food 1 • THE KELLOGG COMPANY Milk Chocolate Flavored Protein Breakfast Shake	296g	49.5	64	10.1	6.1	1.7	1.7	3.4
Light Start,... Food 2 Food 2 • NESTLE USA INC. Light Start, Cafe Mocha Flavor Nutritional Drink, Cafe Mocha	237g	31.7	63	7.2	1.3	0.4	1.7	5.5

Vanilla Bean Milk Protein Shake, Vanilla Bean vs Vanilla Bean Milk Protein Shake, Vanilla Bean

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Bean... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Vanilla Bean Milk Protein Shake	325g	33.6	52	5.2	4.9	—	1.1	4.9
Vanilla Bean... Food 2 Food 2 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Vanilla Bean Milk Protein Shake	325g	33.6	52	5.2	4.9	—	1.1	4.9

Chocolate Lowfat Milk, Chocolate vs Alpina, Avena, Oatmeal Smoothie, Chocolate, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Lo... Food 1 Food 1 • NESTLE USA INC. Chocolate Lowfat Milk	236g	43.8	59	9.8	8.9	0.4	1.1	3.4
Alpina, Aven... Food 2 Food 2 • ALPINA PRODUCTOS ALIMENTICIOS Alpina, Avena, Oatmeal Smoothie, Chocolate, Chocolate	250g	55.6	72	11.6	8.8	0.4	1.6	2.0

High Protein Complete Nutritional Drink, Classic French Vanilla vs No Sugar Added Milk Chocolate Flavored Protein Breakfast Shake, No Sugar Added Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
High Protein... Food 1 Food 1 • NESTLE USA INC. High Protein Complete Nutritional Drink, Classic French Vanilla	237g	49.0	93	11.8	5.1	1.3	2.5	6.3
No Sugar Add... Food 2 Food 2 • THE KELLOGG COMPANY No Sugar Added Milk Chocolate Flavored Protein Breakfast Shake	296g	49.5	64	10.1	2.7	1.7	1.7	3.4

Chocolate Lowfat Milk, Chocolate vs Rich Milk Chocolate Nutritional Powder Drink Mix, Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Lo... Food 1 Food 1 • NESTLE USA INC. Chocolate Lowfat Milk	236g	43.8	59	9.8	8.9	0.4	1.1	3.4
Rich Milk Ch... Food 2 Food 2 • NESTLE USA INC. Rich Milk Chocolate Nutritional Powder Drink Mix, Milk Chocolate	36g	52.3	389	75.0	41.7	—	2.8	13.9

Classic French Vanilla Nutritional Drink Mix, Classic French Vanilla vs Chocolate Delight Flavored Protein Breakfast Shake, Chocolate Delight

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Fren... Food 1 Food 1 • NESTLE USA INC. Classic French Vanilla Nutritional Drink Mix	36g	52.5	361	75.0	50.0	—	—	13.9
Chocolate De... Food 2 Food 2 • THE KELLOGG COMPANY Chocolate Delight Flavored Protein Breakfast Shake	296g	47.5	61	9.8	6.1	1.7	1.7	3.4

Rocket Fuel Food Comparisons