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.

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Cookies & Cream Cookie Spread vs Echtlachs Creme Salmon Spread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cookies & Cr... Food 1 Food 1 • AMORETTI Cookies & Cream Cookie Spread	31g	24.1	581	45.2	22.6	3.2	45.2	3.2
Echtlachs Cr... Food 2 Food 2 • LARSEN DANISH SEAFOOD GMBH Echtlachs Creme Salmon Spread	100g	20.3	466	11.0	—	—	44.0	6.5

Orange & Cinnamon Sweet Spread vs Kroger, Crispy Chocolate Cookie Spread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Orange & Cin... Food 1 Food 1 • AGRITALIA S.R.L. Orange & Cinnamon Sweet Spread	40g	43.2	525	57.5	57.5	—	30.0	7.5
Kroger, Cris... Food 2 Food 2 • THE KROGER CO. Kroger, Crispy Chocolate Cookie Spread	37g	35.6	568	54.1	37.8	2.7	37.8	2.7

Cocoa Cookie Butter vs Cookie Spread, Pumpkin Spice

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, Pumpkin Spice	37g	37.4	595	56.8	35.1	2.7	40.5	2.7

Creamy Cookie Butter Speculoos Spread vs Smooth Cookie Butter

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
Smooth Cooki... Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Smooth Cookie Butter	37g	39.4	568	56.8	35.1	—	37.8	2.7

Cookie Spread, Strawberry Shortcake vs Pumpkin Spice Cookie Butter Spread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cookie Sprea... Food 1 Food 1 • AHOLD USA, INC. Cookie Spread, Strawberry Shortcake	37g	43.3	568	62.2	43.2	—	35.1	2.7
Pumpkin Spic... Food 2 Food 2 • NUCCINA Pumpkin Spice Cookie Butter Spread	37g	37.4	595	56.8	35.1	2.7	40.5	2.7

Medium Roast Coffee Butter Colombian Origin 100% Coffee Bean, Coffee Butter vs Cookie Spread, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Medium Roast... Food 1 Food 1 • TIERRA NUEVA FINE COCOA Medium Roast Coffee Butter Colombian Origin 100% Coffee Bean, Coffee Butter	37g	35.7	541	54.1	51.4	2.7	32.4	5.4
Cookie Sprea... Food 2 Food 2 • AHOLD USA, INC. Cookie Spread, Pumpkin Spice	37g	37.4	595	56.8	35.1	2.7	40.5	2.7

Caramel Flavored Chocolate Spreads, Caramel vs Truffle Spread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caramel Flav... Food 1 Food 1 • THE HERSHEY COMPANY Caramel Flavored Chocolate Spreads	37g	37.4	541	56.8	54.1	2.7	32.4	8.1
Truffle Spread Food 2 Food 2 • TRUFFETTES DE FRANCE Truffle Spread	38g	35.5	579	55.3	47.4	5.3	36.8	5.3

Reduced Fat Eggnog vs Orange & Cinnamon Sweet Spread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Reduced Fat ... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Reduced Fat Eggnog	120g	33.5	125	14.2	14.2	—	5.0	4.2
Orange & Cin... Food 2 Food 2 • AGRITALIA S.R.L. Orange & Cinnamon Sweet Spread	40g	43.2	525	57.5	57.5	—	30.0	7.5

Brooke's Naturals, White Cake Mix vs Buttermilk Protein Pancake Mix, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brooke's Nat... Food 1 Food 1 • BROOKE'S NATURALS, INC. Brooke's Naturals, White Cake Mix	39g	67.6	359	89.7	48.7	2.6	—	2.6
Buttermilk P... Food 2 Food 2 • BEKTROM FOODS, INC Buttermilk Protein Pancake Mix	61g	68.3	361	60.7	11.5	1.6	4.1	23.0

Pie Kit, Berry vs Chocolate Graham Cracker Crumbs, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pie Kit, Berry Food 1 Food 1 • ALPINE MANAGEMENT GROUP, LLC Pie Kit, Berry	49g	71.8	449	75.5	55.1	—	14.3	4.1
Chocolate Gr... Food 2 Food 2 • KEEBLER COMPANY Chocolate Graham Cracker Crumbs	32g	42.5	406	75.0	18.8	6.2	10.9	9.4

Cookie Balls, White Chocolate vs Marble Cake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cookie Balls... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Cookie Balls, White Chocolate	20g	26.8	500	70.0	45.0	—	22.5	5.0
Marble Cake Food 2 Food 2 • BILLY GRIFFIN, INC. Marble Cake	34g	49.1	412	79.4	44.1	5.9	7.4	2.9

Blueberry Muffin Mix, Blueberry vs Betty Crocker, Super Moist, Butter Recipe Yellow Cake Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mu... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Blueberry Muffin Mix	78g	100.0	410	75.6	38.5	1.3	9.0	5.1
Betty Crocke... Food 2 Food 2 • SOLAR RECORDS Betty Crocker, Super Moist, Butter Recipe Yellow Cake Mix	43g	69.3	372	83.7	44.2	2.3	3.5	2.3

Banana Nut Protein Mug Muffin, Banana Nut vs Chocolate Chip Cake Mix With Cookie Pieces Cake Cup, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut P... Food 1 Food 1 • PEPSICO, INC. (HEALTH WARRIOR) Banana Nut Protein Mug Muffin	57g	44.8	421	50.9	10.5	8.8	15.8	21.1
Chocolate Ch... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Chocolate Chip Cake Mix With Cookie Pieces Cake Cup	69g	97.0	435	73.9	42.0	1.4	13.0	5.8

White Moist Cake Mix, White vs Chocolate Fudge Brownie Mix, Chocolate Fudge

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Moist ... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION White Moist Cake Mix	43g	67.0	372	83.7	48.8	4.7	3.5	4.7
Chocolate Fu... Food 2 Food 2 • MEIJER, INC. Chocolate Fudge Brownie Mix	26g	43.9	385	88.5	—	3.8	1.9	—

Mini Pie Crusts vs Southern Style Banana Cake Mix, Southern Style Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Pie Crusts Food 1 Food 1 • GENERAL MILLS, INC. Mini Pie Crusts	28g	24.8	429	46.4	—	—	25.0	3.6
Southern Sty... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Southern Style Banana Cake Mix	43g	71.2	395	83.7	41.9	—	4.7	2.3

Duncan Hines, Signature Pink Velvet Cake Mix, Buttery Vanilla, Buttery Vanilla vs Holiday Tree Brownie Kit Brownie Mix, Green Icing Pouch, Candy Lights, Yellow Icing Pen, Piping Bag, Holiday Tree Brownie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Duncan Hines... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Duncan Hines, Signature Pink Velvet Cake Mix, Buttery Vanilla, Buttery Vanilla	39g	60.9	410	79.5	43.6	—	9.0	2.6
Holiday Tree... Food 2 Food 2 • WAL-MART STORES, INC. Holiday Tree Brownie Kit Brownie Mix, Green Icing Pouch, Candy Lights, Yellow Icing Pen, Piping Bag	36g	57.3	361	83.3	66.7	2.8	4.2	2.8

Triple Fudge Premium Brownie Mix vs Reese's Pieces Mini Candy Cookie Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Triple Fudge... Food 1 Food 1 • CONTINENTAL MILLS, INC. Triple Fudge Premium Brownie Mix	28g	47.0	464	89.3	64.3	3.6	8.9	3.6
Reese's Piec... Food 2 Food 2 • GENERAL MILLS, INC. Reese's Pieces Mini Candy Cookie Mix	22g	28.8	455	72.7	50.0	4.5	15.9	9.1

Extra Fancy Fruit Cake Mix vs Complete Wheat Blends Pancake & Waffle Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Fancy ... Food 1 Food 1 • PARADISE FRUIT COMPANY Extra Fancy Fruit Cake Mix	30g	44.0	300	76.7	46.7	3.3	—	—
Complete Whe... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Complete Wheat Blends Pancake & Waffle Mix	54g	70.3	333	72.2	14.8	5.6	2.8	9.3

Chocolate Chip Gluten Free Cookie Mix, Chocolate Chip vs Holiday Gingerbread Flavored Pancake & Waffle Mix, Holiday Gingerbrea

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Chocolate Chip Gluten Free Cookie Mix	24g	39.3	375	83.3	50.0	—	6.3	4.2
Holiday Ging... Food 2 Food 2 • AHOLD USA, INC. Holiday Gingerbread Flavored Pancake & Waffle Mix, Holiday Gingerbrea	50g	72.3	340	74.0	22.0	—	2.0	10.0

Banana Nut Muffin Mix, Bananas; Walnuts vs Tie Dye Easter Egg Sugar Cookie Kit, Tie Dye Easter Egg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut M... Food 1 Food 1 • CONTINENTAL MILLS, INC. Banana Nut Muffin Mix, Bananas; Walnuts	73g	100.0	411	79.5	43.8	2.7	8.2	4.1
Tie Dye East... Food 2 Food 2 • TARGET STORES Tie Dye Easter Egg Sugar Cookie Kit	30g	49.3	367	83.3	36.7	—	—	6.7

Rocket Fuel Food Comparisons