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

Breakfast Essentials, Nutritional Powder Drink Mix vs Strawberry Sensation Flavored Complete Nutritional Drink, Strawberry Sensation

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Es... Food 1 Food 1 • NESTLE USA INC. Breakfast Essentials, Nutritional Powder Drink Mix	36g	54.5	361	77.8	41.7	—	—	13.9
Strawberry S... Food 2 Food 2 • NESTLE USA INC. Strawberry Sensation Flavored Complete Nutritional Drink	36g	52.5	361	75.0	52.8	—	—	13.9

Rich Milk Chocolate Nutritional Drink, Milk Chocolate vs Strawberry Flavored Protein Shakes, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Milk Ch... Food 1 Food 1 • NESTLE USA INC. Rich Milk Chocolate Nutritional Drink, Milk Chocolate	237g	71.1	101	15.2	4.6	—	2.5	4.2
Strawberry F... Food 2 Food 2 • THE KELLOGG COMPANY Strawberry Flavored Protein Shakes	296g	35.5	64	7.8	6.1	1.7	1.7	5.1

Rich Milk Chocolate Flavor High Protein Nutritional Drink, Rich Milk Chocolate vs Vanilla Protein Plus Enhanced Milk Beverage, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Milk Ch... Food 1 Food 1 • 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
Vanilla Prot... Food 2 Food 2 • NESTLE USA INC. Vanilla Protein Plus Enhanced Milk Beverage	240g	45.5	71	10.0	9.6	0.4	0.8	5.4

High Protein Nutritional Drink Mix, Rich Milk Chocolate vs Light Start, Rich Milk Chocolate Flavor Nutritional Drink, Rich Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
High Protein... Food 1 Food 1 • NESTLE USA INC. High Protein Nutritional Drink Mix, Rich Milk Chocolate	237g	53.1	93	11.4	5.1	—	2.5	6.3
Light Start,... Food 2 Food 2 • NESTLE USA INC. Light Start, Rich Milk Chocolate Flavor Nutritional Drink, Rich Milk Chocolate	237g	31.7	63	7.2	1.3	0.4	1.7	5.5

Rich Milk Chocolate Flavor High Protein Nutritional Drink, Rich Milk Chocolate vs Chocolate Lowfat Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Milk Ch... Food 1 Food 1 • 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
Chocolate Lo... Food 2 Food 2 • NESTLE USA INC. Chocolate Lowfat Milk	236g	43.8	59	9.8	8.9	0.4	1.1	3.4

Classic French Vanilla Nutritional Drink Mix, Classic French Vanilla vs Strawberry Sensation Flavored Complete Nutritional Drink, Strawberry Sensation

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
Strawberry S... Food 2 Food 2 • NESTLE USA INC. Strawberry Sensation Flavored Complete Nutritional Drink	36g	52.5	361	75.0	52.8	—	—	13.9

Classic French Vanilla Nutritional Drink Mix, Classic French Vanilla vs Protein 10 G Nutritional Drink, Creamy Strawberry, Creamy Strawberry

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
Protein 10 G... Food 2 Food 2 • NESTLE USA INC. Protein 10 G Nutritional Drink, Creamy Strawberry, Creamy Strawberry	237g	71.1	101	15.2	—	—	2.5	4.2

Classic French Vanilla Flavor High Protein Nutritional Drink Mix, Classic French Vanilla vs Milk Chocolate Flavored Protein Shakes, Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Fren... Food 1 Food 1 • NESTLE USA INC. Classic French Vanilla Flavor High Protein Nutritional Drink Mix	36g	41.6	361	61.1	58.3	—	—	27.8
Milk Chocola... Food 2 Food 2 • THE KELLOGG COMPANY Milk Chocolate Flavored Protein Shakes	296g	37.5	64	8.1	6.1	1.7	1.7	5.1

Cinnamon Oatmeal Smoothie, Cinnamon vs Rich Milk Chocolate Nutritional Drink Mix, Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Oat... Food 1 Food 1 • ALPINA PRODUCTOS ALIMENTICIOS Cinnamon Oatmeal Smoothie	240g	51.7	71	11.3	8.3	0.4	2.1	2.1
Rich Milk Ch... Food 2 Food 2 • NESTLE USA INC. Rich Milk Chocolate Nutritional Drink Mix, Milk Chocolate	37g	39.6	351	56.8	54.1	—	2.7	27.0

High Protein Nutritional Drink Mix, Rich Milk Chocolate vs Light Start, Cafe Mocha Flavor Nutritional Drink, Cafe Mocha

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
High Protein... Food 1 Food 1 • NESTLE USA INC. High Protein Nutritional Drink Mix, Rich Milk Chocolate	237g	53.1	93	11.4	5.1	—	2.5	6.3
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

Rich Milk Chocolate Breakfast Essentials High Protein Nutritional Drink, Rich Milk Chocolate vs Vanilla Cappuccino Flavored Protein Breakfast Shakes, Vanilla Cappuccino

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Milk Ch... Food 1 Food 1 • PLANTATION KITCHENS LTD. Rich Milk Chocolate Breakfast Essentials High Protein Nutritional Drink	237g	49.3	93	11.0	5.1	0.4	2.5	6.3
Vanilla Capp... Food 2 Food 2 • THE KELLOGG COMPANY Vanilla Cappuccino Flavored Protein Breakfast Shakes	296g	45.5	61	9.5	6.1	1.7	1.7	3.4

Breakfast Essentials, Nutritional Powder Drink Mix vs No Sugar Added Milk Chocolate Flavored Protein Breakfast Shake, No Sugar Added Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Es... Food 1 Food 1 • NESTLE USA INC. Breakfast Essentials, Nutritional Powder Drink Mix	36g	54.5	361	77.8	41.7	—	—	13.9
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

Instant Cereal vs Froot Loops Flavored Nutritional Drink, Froot Loops

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
Froot Loops ... Food 2 Food 2 • NESTLE USA INC. Froot Loops Flavored Nutritional Drink	237g	81.1	101	17.3	6.3	—	1.7	4.2

Vanilla Bean Milk Protein Shake, Vanilla Bean vs Complete Nutritional Drink, Rich Milk Chocolate

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
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

Froot Loops Flavored Nutritional Drink, Froot Loops vs Peach Yogurt, Toasted Almond Bits, Rolled Oats & Chia Seeds, Peach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Froot Loops ... Food 1 Food 1 • NESTLE USA INC. Froot Loops Flavored Nutritional Drink	237g	81.1	101	17.3	6.3	—	1.7	4.2
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

Protein Breakfast Shake, Vanilla vs Milk Chocolate Flavored Protein Shakes, Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein Brea... Food 1 Food 1 • THE KELLOGG COMPANY Protein Breakfast Shake, Vanilla	296g	47.5	61	9.8	6.1	1.7	1.7	3.4
Milk Chocola... Food 2 Food 2 • THE KELLOGG COMPANY Milk Chocolate Flavored Protein Shakes	296g	37.5	64	8.1	6.1	1.7	1.7	5.1

Peach Yogurt, Toasted Almond Bits, Rolled Oats & Chia Seeds, Peach vs Rich Milk Chocolate High Protein Nutritional Drink Mix, Rich Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach Yogurt... Food 1 Food 1 • 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 Ch... Food 2 Food 2 • NESTLE USA INC. Rich Milk Chocolate High Protein Nutritional Drink Mix	37g	39.6	351	56.8	54.1	—	2.7	27.0

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

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
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

Milk Chocolate Flavored Protein Shakes, Milk Chocolate vs Light Start, Rich Milk Chocolate Flavor 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 Shakes	296g	37.5	64	8.1	6.1	1.7	1.7	5.1
Light Start,... Food 2 Food 2 • NESTLE USA INC. Light Start, Rich Milk Chocolate Flavor Nutritional Drink, Rich Milk Chocolate	237g	31.7	63	7.2	1.3	0.4	1.7	5.5

Vanilla Protein Plus Enhanced Milk Beverage, Vanilla vs Strawberry Flavored Protein Breakfast Shake, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Prot... Food 1 Food 1 • NESTLE USA INC. Vanilla Protein Plus Enhanced Milk Beverage	240g	45.5	71	10.0	9.6	0.4	0.8	5.4
Strawberry F... Food 2 Food 2 • THE KELLOGG COMPANY Strawberry Flavored Protein Breakfast Shake	296g	47.5	61	9.8	6.1	1.7	1.7	3.4

Rocket Fuel Food Comparisons