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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Spelt Flour vs Semolina Flour (Durum Wheat)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spelt Flour Food 1 Food 1 • USDA Spelt Flour	100.0	—	70.7	—	9.3	2.5	14.5
Semolina Flo... Food 2 Food 2 • USDA Semolina Flour (Durum Wheat)	100.0	—	73.8	—	3.2	1.6	11.7

Sorghum Flour vs Sorghum Bran, White, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Flour Food 1 Food 1 • USDA Sorghum Flour	100.0	—	77.4	—	6.0	3.6	8.3
Sorghum Bran... Food 2 Food 2 • USDA Sorghum Bran, White, Unenriched, Dry, Raw	65.1	—	68.7	—	35.0	9.3	11.2

Sorghum Grain, White, Pearled, Unenriched, Dry, Raw vs Rye Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Grai... Food 1 Food 1 • USDA Sorghum Grain, White, Pearled, Unenriched, Dry, Raw	100.0	—	74.9	—	3.9	3.3	10.3
Rye Flour Food 2 Food 2 • USDA Rye Flour	100.0	—	77.2	—	13.7	1.9	8.4

Rice, Black, Unenriched, Raw vs Buckwheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice, Black,... Food 1 Food 1 • USDA Rice, Black, Unenriched, Raw	100.0	—	77.2	—	4.2	3.4	7.6
Buckwheat Flour Food 2 Food 2 • USDA Buckwheat Flour	100.0	—	75.0	—	10.4	2.5	8.9

Brown Rice Flour vs Spelt Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice F... Food 1 Food 1 • USDA Brown Rice Flour	100.0	365	75.5	—	—	3.9	7.2
Spelt Flour Food 2 Food 2 • USDA Spelt Flour	100.0	—	70.7	—	9.3	2.5	14.5

White Bread Flour vs Sorghum Flour, White, Pearled, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Bread ... Food 1 Food 1 • USDA White Bread Flour	100.0	363	72.8	—	—	1.7	14.3
Sorghum Flou... Food 2 Food 2 • USDA Sorghum Flour, White, Pearled, Unenriched, Dry, Raw	100.0	—	73.5	—	3.3	3.2	10.2

Whole Wheat Flour vs Rice, Black, Unenriched, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • USDA Whole Wheat Flour	100.0	370	71.2	—	10.6	2.7	15.1
Rice, Black,... Food 2 Food 2 • USDA Rice, Black, Unenriched, Raw	100.0	—	77.2	—	4.2	3.4	7.6

Buckwheat Seed vs Rice, Black, Unenriched, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buckwheat Seed Food 1 Food 1 • USDA Buckwheat Seed	100.0	—	71.1	—	4.1	3.0	11.1
Rice, Black,... Food 2 Food 2 • USDA Rice, Black, Unenriched, Raw	100.0	—	77.2	—	4.2	3.4	7.6

Rye Flour vs Glutinous Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rye Flour Food 1 Food 1 • USDA Rye Flour	100.0	—	77.2	—	13.7	1.9	8.4
Glutinous Ri... Food 2 Food 2 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7

Sorghum, Whole Grain, White, Dry, Raw vs Buckwheat Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum, Who... Food 1 Food 1 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1
Buckwheat Seed Food 2 Food 2 • USDA Buckwheat Seed	100.0	—	71.1	—	4.1	3.0	11.1

Buckwheat Flour vs Buckwheat Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buckwheat Flour Food 1 Food 1 • USDA Buckwheat Flour	100.0	—	75.0	—	10.4	2.5	8.9
Buckwheat Seed Food 2 Food 2 • USDA Buckwheat Seed	100.0	—	71.1	—	4.1	3.0	11.1

Einkorn Wheat Grain vs Farro Kernel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Einkorn Whea... Food 1 Food 1 • USDA Einkorn Wheat Grain	100.0	—	68.7	—	8.9	3.8	15.1
Farro Kernel Food 2 Food 2 • USDA Farro Kernel	100.0	—	72.1	—	7.3	3.1	12.6

Semolina Flour (Durum Wheat) vs Long Grain Brown Rice Kernel (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Semolina Flo... Food 1 Food 1 • USDA Semolina Flour (Durum Wheat)	100.0	—	73.8	—	3.2	1.6	11.7
Long Grain B... Food 2 Food 2 • USDA Long Grain Brown Rice Kernel (Uncooked)	100.0	—	76.7	—	3.0	3.3	7.3

Rye Flour vs Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rye Flour Food 1 Food 1 • USDA Rye Flour	100.0	—	77.2	—	13.7	1.9	8.4
Chia Seed Food 2 Food 2 • USDA Chia Seed	70.2	—	38.3	—	—	32.9	17.0

Bulgur vs Long Grain Brown Rice Kernel (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgur Food 1 Food 1 • USDA Bulgur	100.0	—	75.9	—	11.7	2.4	11.8
Long Grain B... Food 2 Food 2 • USDA Long Grain Brown Rice Kernel (Uncooked)	100.0	—	76.7	—	3.0	3.3	7.3

Sorghum Flour vs Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Flour Food 1 Food 1 • USDA Sorghum Flour	100.0	—	77.4	—	6.0	3.6	8.3
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100.0	365	75.5	—	—	3.9	7.2

Glutinous Rice Flour vs Rice, Red, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7
Rice, Red, U... Food 2 Food 2 • USDA Rice, Red, Unenriched, Dry, Raw	100.0	—	76.2	—	4.2	3.4	8.6

Sorghum Grain, White, Pearled, Unenriched, Dry, Raw vs Long Grain White Rice (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Grai... Food 1 Food 1 • USDA Sorghum Grain, White, Pearled, Unenriched, Dry, Raw	100.0	—	74.9	—	3.9	3.3	10.3
Long Grain W... Food 2 Food 2 • USDA Long Grain White Rice (Uncooked)	100.0	—	80.3	—	0.2	1.0	7.0

Millet Seed (Dried) vs Bulgur

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Millet Seed ... Food 1 Food 1 • USDA Millet Seed (Dried)	100.0	—	74.5	—	2.6	4.2	10.0
Bulgur Food 2 Food 2 • USDA Bulgur	100.0	—	75.9	—	11.7	2.4	11.8

Sorghum, Whole Grain, White, Dry, Raw vs Sorghum Bran, White, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum, Who... Food 1 Food 1 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1
Sorghum Bran... Food 2 Food 2 • USDA Sorghum Bran, White, Unenriched, Dry, Raw	65.1	—	68.7	—	35.0	9.3	11.2

Rocket Fuel Food Comparisons For Diabetics