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

Alpina, Avena, Oatmeal Smoothie, Chocolate, Chocolate vs Cinnamon Oatmeal Smoothie, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Alpina, Aven... Food 1 Food 1 • ALPINA PRODUCTOS ALIMENTICIOS Alpina, Avena, Oatmeal Smoothie, Chocolate, Chocolate	250g	55.6	72	11.6	8.8	0.4	1.6	2.0
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

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
High Protein... Food 1 Food 1 • 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 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

Breakfast Essentials, Nutritional Powder Drink Mix vs Cinnamon Oatmeal Smoothie, Cinnamon

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
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

Peach Yogurt, Toasted Almond Bits, Rolled Oats & Chia Seeds, Peach vs Cinnamon Oatmeal Smoothie, Cinnamon

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
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

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

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
Classic Fren... Food 2 Food 2 • NESTLE USA INC. Classic French Vanilla Flavor High Protein Nutritional Drink Mix	36g	41.6	361	61.1	58.3	—	—	27.8

Chocolate Delight Flavored Protein Breakfast Shake, Chocolate Delight vs Rich Milk Chocolate Nutritional Drink, Rich Milk Chocolate

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

Strawberry Flavored Protein Shakes, Strawberry vs Chocolate Lowfat Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • THE KELLOGG COMPANY Strawberry Flavored Protein Shakes	296g	35.5	64	7.8	6.1	1.7	1.7	5.1
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 Chocolate Malt Complete Nutritional Drink, Classic Chocolate Malt vs Strawberry Flavored Protein Breakfast Shake, Strawberry

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
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

Classic Chocolate Malt Complete Nutritional Drink, Classic Chocolate Malt vs Classic French Vanilla Flavor Nutritional Drink, 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
Classic Fren... Food 2 Food 2 • NESTLE USA INC. Classic French Vanilla Flavor Nutritional Drink	237g	81.1	101	17.3	6.3	—	1.7	4.2

Vanilla Protein Plus Enhanced Milk Beverage, Vanilla vs Breakfast Essentials, Nutritional Powder Drink Mix

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
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

Vanilla Bean Milk Protein Shake, Vanilla Bean vs Rich Milk Chocolate Nutritional Drink Mix, 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
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 Banana Flavored Protein Shakes, Strawberry Banana vs No Sugar Added Milk Chocolate Flavored Protein Breakfast Shake, No Sugar Added Milk Chocolate

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
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

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

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
Chocolate Ma... Food 2 Food 2 • THE KELLOGG COMPANY Chocolate Malt Flavored Protein Shake	296g	49.5	64	10.1	6.1	1.7	1.7	3.4

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ma... Food 1 Food 1 • THE KELLOGG COMPANY Chocolate Malt Flavored Protein 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

Light Start, Cafe Mocha Flavor Nutritional Drink, Cafe Mocha vs Strawberry Banana Flavored Protein Shakes, Strawberry Banana

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
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 Rich Milk Chocolate Nutritional Powder Drink Mix, 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
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

Instant Cereal vs High Protein Nutritional Drink Mix, Rich Milk Chocolate

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 Nutritional Drink Mix, Rich Milk Chocolate	237g	53.1	93	11.4	5.1	—	2.5	6.3

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

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
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

Vanilla Flavored Breakfast Shake, Vanilla vs Rich Milk Chocolate Flavor High Protein 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
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

Rocket Fuel Food Comparisons