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

Cinnamon Oatmeal Smoothie, Cinnamon vs High Protein Complete Nutritional Drink, Classic French Vanilla

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
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

Rich Milk Chocolate Nutritional Drink, Milk Chocolate vs Rich Milk Chocolate Nutritional Drink, Rich 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 Drink, Milk Chocolate	237g	71.1	101	15.2	4.6	—	2.5	4.2
Rich Milk Ch... Food 2 Food 2 • NESTLE USA INC. Rich Milk Chocolate Nutritional Drink	237g	81.1	101	17.3	6.3	—	1.7	4.2

Rich Milk Chocolate Nutritional Powder Drink Mix, 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 Powder Drink Mix, Milk Chocolate	36g	52.3	389	75.0	41.7	—	2.8	13.9
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

Classic French Vanilla Flavor Nutritional Drink, Classic French Vanilla vs Strawberry Flavored Protein Shakes, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Fren... Food 1 Food 1 • NESTLE USA INC. Classic French Vanilla Flavor Nutritional Drink	237g	81.1	101	17.3	6.3	—	1.7	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

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

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
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

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Complete Nut... Food 1 Food 1 • ZELITE CORP Complete Nutritional Drink, Rich Milk Chocolate	36g	50.4	361	75.0	52.8	2.8	1.4	13.9
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

Carnation Breakfast Essentials, Complete Nutrition Drink, Classic French Vanilla vs Strawberry Banana Flavored Protein Shakes, Strawberry Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carnation Br... Food 1 Food 1 • NESTLE USA INC. Carnation Breakfast Essentials, Complete Nutrition Drink, Classic French Vanilla	325g	67.3	77	10.5	9.5	—	1.5	4.3
Strawberry B... Food 2 Food 2 • THE KELLOGG COMPANY Strawberry Banana Flavored Protein Shakes	296g	49.5	64	10.1	6.1	1.7	1.7	3.4

Classic French Vanilla Probiotics Nutritional Drink Mix, Classic French Vanilla vs Chocolate Lowfat Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Fren... Food 1 Food 1 • NESTLE USA INC. Classic French Vanilla Probiotics Nutritional Drink Mix	36g	52.5	361	75.0	50.0	—	—	13.9
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

Rich Milk Chocolate Nutritional Drink, Chocolate vs Rich Milk Chocolate Nutritional Drink, Rich 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 Drink, Chocolate	237g	53.1	93	11.4	5.1	—	2.5	6.3
Rich Milk Ch... Food 2 Food 2 • NESTLE USA INC. Rich Milk Chocolate Nutritional Drink	237g	81.1	101	17.3	6.3	—	1.7	4.2

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Milk Ch... Food 1 Food 1 • NESTLE USA INC. Rich Milk Chocolate Nutritional Drink, 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

Breakfast Shake, Milk Chocolate vs Strawberry Flavored Protein Breakfast Shake, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Sh... Food 1 Food 1 • COLLABORATIVE ADVANTAGE MARKETING LTD. Breakfast Shake, Milk Chocolate	325g	27.5	58	7.4	4.3	3.1	1.9	4.6
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

Strawberry Banana Flavored Protein Shakes, Strawberry Banana vs Breakfast Essentials, Nutritional Powder Drink Mix

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
Breakfast Es... Food 2 Food 2 • NESTLE USA INC. Breakfast Essentials, Nutritional Powder Drink Mix	36g	54.5	361	77.8	41.7	—	—	13.9

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

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

Milk Chocolate Flavored Protein Shakes, Milk Chocolate vs Chocolate Mocha Flavored Protein Breakfast Shakes, Chocolate Mocha

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
Chocolate Mo... Food 2 Food 2 • THE KELLOGG COMPANY Chocolate Mocha Flavored Protein Breakfast Shakes	296g	49.5	64	10.1	6.1	1.7	1.7	3.4

Light Start, Cafe Mocha Flavor Nutritional Drink, Cafe Mocha vs Cinnamon Oatmeal Smoothie, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Start,... Food 1 Food 1 • 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
Cinnamon Oat... Food 2 Food 2 • ALPINA PRODUCTOS ALIMENTICIOS Cinnamon Oatmeal Smoothie	240g	51.7	71	11.3	8.3	0.4	2.1	2.1

Classic Chocolate Malt Complete Nutritional Drink, Classic Chocolate Malt vs High Protein Nutritional Drink, Classic French Vanilla, Classic French Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Choc... Food 1 Food 1 • NESTLE USA INC. Classic Chocolate Malt Complete Nutritional Drink	36g	50.5	361	75.0	52.8	2.8	—	13.9
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

Strawberry Banana Flavored Protein Shakes, Strawberry Banana vs Chocolate Delight Flavored Protein Breakfast Shake, Chocolate Delight

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
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

Cinnamon Oatmeal Smoothie, Cinnamon vs Rich Milk Chocolate Flavored Complete Nutritional Drink, Rich 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 Flavored Complete Nutritional Drink	36g	50.4	361	75.0	52.8	2.8	1.4	13.9

Peach Yogurt, Toasted Almond Bits, Rolled Oats & Chia Seeds, Peach vs Rich Milk Chocolate Nutritional Drink Mix, 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 Nutritional Drink Mix, Milk Chocolate	37g	39.6	351	56.8	54.1	—	2.7	27.0

Strawberry Flavored Protein Breakfast Shake, Strawberry vs Classic French Vanilla Flavored Nutritional Drink, Classic French Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • THE KELLOGG COMPANY Strawberry Flavored Protein Breakfast Shake	296g	47.5	61	9.8	6.1	1.7	1.7	3.4
Classic Fren... Food 2 Food 2 • NESTLE USA INC. Classic French Vanilla Flavored Nutritional Drink	237g	81.1	101	17.3	6.3	—	1.7	4.2

Rocket Fuel Food Comparisons