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 Wraps, Bacon vs Honey Turkey Stick & Maple Bacon Pecan Blend Ready To Eat Breakfast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Wr... Food 1 Food 1 • GALANT ENTERPRISES, INC. Breakfast Wraps, Bacon	226g	71.7	221	16.8	0.9	0.4	5.3	12.4
Honey Turkey... Food 2 Food 2 • SUSHI TREND CO., INC. Honey Turkey Stick & Maple Bacon Pecan Blend Ready To Eat Breakfast	117g	43.3	145	20.5	15.4	1.7	6.0	3.4

Egg & Sausage Cage Free Eggs, Turkey Sausage, Jack & Cheddar Cheeses, Wrapped In A Flour Tortilla Breakfast Burritos, Egg & Sausage vs Egg White And Turkey Sausage Breakfast Burrito, Egg White And Turkey Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg & Sausag... Food 1 Food 1 • PASSPORT FOOD GROUP, LLC Egg & Sausage Cage Free Eggs, Turkey Sausage, Jack & Cheddar Cheeses, Wrapped In A Flour Tortilla Breakfast Burritos	198g	96.5	237	26.3	1.0	1.0	9.6	10.6
Egg White An... Food 2 Food 2 • 7-ELEVEN, INC. Egg White And Turkey Sausage Breakfast Burrito	159g	63.4	233	21.4	0.6	0.6	10.7	12.6

Original Pancakes & Sausage On A Stick!, Original vs Bacon, Egg & Cheese Croissant, Bacon, Egg & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Pan... Food 1 Food 1 • THE HILLSHIRE BRANDS COMPANY Original Pancakes & Sausage On A Stick!	71g	40.0	352	31.0	12.7	1.4	21.1	8.5
Bacon, Egg &... Food 2 Food 2 • BUDDY'S KITCHEN, INC. Bacon, Egg & Cheese Croissant, Bacon, Egg & Cheese	109g	45.7	303	22.9	2.8	0.9	18.4	11.0

Scrambled Eggs, Uncured Bacon, And Pepper Jack Cheese In A Flour Tortilla Burrito, Egg, Uncured Bacon, And Pepper Jack Cheese vs Maple Sausage, Egg & Cheese Cinnamon Swirl Croissant, Maple Sausage, Egg & Cheese Cinnamon Swirl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scrambled Eg... Food 1 Food 1 • RELISH LABS LLC Scrambled Eggs, Uncured Bacon, And Pepper Jack Cheese In A Flour Tortilla Burrito, Egg, Uncured Bacon, And Pepper Jack Cheese	227g	85.5	278	21.6	1.3	1.8	14.1	13.7
Maple Sausag... Food 2 Food 2 • KWIKSET CORPORATION Maple Sausage, Egg & Cheese Cinnamon Swirl Croissant, Maple Sausage, Egg & Cheese Cinnamon Swirl	227g	70.8	260	16.3	2.6	—	15.9	9.7

Bacon, Egg, Cheese Croissant, Bacon, Egg, Cheese vs Scrambled Eggs, Uncured Bacon, And Pepper Jack Cheese In A Flour Tortilla Burrito, Egg, Uncured Bacon, And Pepper Jack Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon, Egg, ... Food 1 Food 1 • SUN COMPANY, INC. (R&M) Bacon, Egg, Cheese Croissant, Bacon, Egg, Cheese	155g	85.0	423	28.9	3.2	0.6	—	18.0
Scrambled Eg... Food 2 Food 2 • RELISH LABS LLC Scrambled Eggs, Uncured Bacon, And Pepper Jack Cheese In A Flour Tortilla Burrito, Egg, Uncured Bacon, And Pepper Jack Cheese	227g	85.5	278	21.6	1.3	1.8	14.1	13.7

Sausage Biscuits Sandwiches, Sausage vs Southern Style Chicken Biscuit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage Bisc... Food 1 Food 1 • CONAGRA FOODS PACKAGED FOODS, LLC Sausage Biscuits Sandwiches	91g	51.3	341	31.9	4.4	2.2	19.8	9.9
Southern Sty... Food 2 Food 2 • ADVANCEPIERRE FOODS INC. Southern Style Chicken Biscuit	167g	95.8	287	30.5	2.4	0.6	13.2	11.4

Breakfast Burrito, Sausage & Cheese vs Ultimate Maple Waffle Sandwich, Ultimate Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Bu... Food 1 Food 1 • UDI, THE SANDWICHMAN, INC. Breakfast Burrito, Sausage & Cheese	168g	63.7	220	21.4	1.2	1.8	10.1	9.5
Ultimate Map... Food 2 Food 2 • CASEY'S GENERAL STORES, INC. Ultimate Maple Waffle Sandwich	180g	78.8	372	23.9	8.3	0.6	25.0	11.1

Breakfast Burrito, Egg, Sausage & Cheese vs Earth's Best, Egg, Cheese & Spinach Pocket

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Bu... Food 1 Food 1 • AJINOMOTO FOODS NORTH AMERICA, INC. Breakfast Burrito, Egg, Sausage & Cheese	113g	52.3	221	24.8	0.9	0.9	8.9	8.9
Earth's Best... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Earth's Best, Egg, Cheese & Spinach Pocket	57g	29.1	281	29.8	5.3	3.5	14.0	5.3

Apple Crisp Apple Dessert Cup With Oats & Honey Granola, Apple Crisp vs Ham, Egg & Cheese Stacker Squares

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Crisp ... Food 1 Food 1 • KNOUSE FOODS INC. Apple Crisp Apple Dessert Cup With Oats & Honey Granola	121g	74.1	124	31.4	27.3	0.8	—	—
Ham, Egg & C... Food 2 Food 2 • LETTIERI'S Ham, Egg & Cheese Stacker Squares	145g	53.9	221	20.0	2.1	0.7	10.3	11.0

Spiced Cookie Spread vs Caramel Spread, Caramel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spiced Cooki... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Spiced Cookie Spread	37g	39.4	568	56.8	35.1	—	37.8	2.7
Caramel Spread Food 2 Food 2 • GOYA FOODS, INC. Caramel Spread	28g	31.3	321	57.1	57.1	—	8.9	3.6

Vanilla Granola Butter, Vanilla vs Brazilian Origin Whole Coffee Butter, Brazilian Origin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Gran... Food 1 Food 1 • KWEEN AND CO. Vanilla Granola Butter	32g	24.1	531	43.8	12.5	3.1	37.5	9.4
Brazilian Or... Food 2 Food 2 • TIERRA NUEVA FINE COCOA Brazilian Origin Whole Coffee Butter	37g	39.5	541	59.5	56.8	2.7	32.4	5.4

Cocoa Cookie Butter vs Cookie Spread, Chocolate Creme

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cocoa Cookie... Food 1 Food 1 • NUCCINA Cocoa Cookie Butter	37g	39.6	568	59.5	43.2	2.7	35.1	2.7
Cookie Sprea... Food 2 Food 2 • AHOLD USA, INC. Cookie Spread, Chocolate Creme	37g	39.6	568	59.5	43.2	2.7	35.1	2.7

Creamy Cookie Butter Speculoos Spread vs Membrillo Quince Paste

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Cooki... Food 1 Food 1 • BRETON ENTERPRISES INC Creamy Cookie Butter Speculoos Spread	30g	29.9	600	53.3	33.3	—	40.0	3.3
Membrillo Qu... Food 2 Food 2 • MURRAY'S PRODUCTS LLC Membrillo Quince Paste	28g	32.0	250	60.7	57.1	3.6	—	—

Cookie Spread, Graham Cracker vs Baking And Halva Spreading

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cookie Sprea... Food 1 Food 1 • AMORETTI Cookie Spread, Graham Cracker	33g	26.1	576	45.5	18.2	3.0	42.4	3.0
Baking And H... Food 2 Food 2 • DIZZYS PIZZA Baking And Halva Spreading	40g	47.2	525	65.0	52.5	2.5	27.5	7.5

Salted Caramel Flavored Cocoa Sweet Spread, Salted Caramel vs Spiced Cookie Spread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salted Caram... Food 1 Food 1 • TARGET STORES Salted Caramel Flavored Cocoa Sweet Spread	37g	37.5	568	54.1	51.4	—	37.8	2.7
Spiced Cooki... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Spiced Cookie Spread	37g	39.4	568	56.8	35.1	—	37.8	2.7

Baking And Halva Spreading vs Echtlachs Creme Salmon Spread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baking And H... Food 1 Food 1 • DIZZYS PIZZA Baking And Halva Spreading	40g	47.2	525	65.0	52.5	2.5	27.5	7.5
Echtlachs Cr... Food 2 Food 2 • LARSEN DANISH SEAFOOD GMBH Echtlachs Creme Salmon Spread	100g	20.3	466	11.0	—	—	44.0	6.5

Pistachio Sweet Spread vs Cookie Spread, Chocolate Creme

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pistachio Sw... Food 1 Food 1 • AGRITALIA S.R.L. Pistachio Sweet Spread	40g	41.0	575	55.0	50.0	—	35.0	7.5
Cookie Sprea... Food 2 Food 2 • AHOLD USA, INC. Cookie Spread, Chocolate Creme	37g	39.6	568	59.5	43.2	2.7	35.1	2.7

Natural Nectar, Dream Spread, Crunchy Speculoos Spread, Cookie Butter, Cookie Butter vs Butter, Spiced Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Nect... Food 1 Food 1 • BRETON ENTERPRISES INC Natural Nectar, Dream Spread, Crunchy Speculoos Spread, Cookie Butter, Cookie Butter	30g	31.9	567	56.7	33.3	—	36.7	3.3
Butter, Spic... Food 2 Food 2 • A.M. BRASWELL, JR. FOOD CO. INC. Butter, Spiced Pumpkin	15g	20.0	267	66.7	66.7	—	—	—

Kroger, Cookies & Creme Cookie Spread vs Natural Nectar, Dream Spread, Crunchy Speculoos Spread, Cookie Butter, Cookie Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Cook... Food 1 Food 1 • THE KROGER CO. Kroger, Cookies & Creme Cookie Spread	37g	37.5	568	54.1	46.0	—	37.8	2.7
Natural Nect... Food 2 Food 2 • BRETON ENTERPRISES INC Natural Nectar, Dream Spread, Crunchy Speculoos Spread, Cookie Butter, Cookie Butter	30g	31.9	567	56.7	33.3	—	36.7	3.3

Spiced Cookie Spread vs Creamy Cookie Butter, Dark Cocoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spiced Cooki... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Spiced Cookie Spread	37g	39.4	568	56.8	35.1	—	37.8	2.7
Creamy Cooki... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Creamy Cookie Butter, Dark Cocoa	37g	39.6	568	59.5	43.2	2.7	35.1	2.7

Rocket Fuel Food Comparisons