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

Kellogg Eggo Savory Bacon, Egg & Cheese Medleys 33.5 Oz vs Kellogg's Eggo Waffles Thick & Fluffy Pumpkin 11.6 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Eggo... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Eggo Savory Bacon, Egg & Cheese Medleys 33.5 Oz	95g	41.0	250	24.3	8.0	1.8	11.9	11.4
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Waffles Thick & Fluffy Pumpkin 11.6 Oz	55g	41.3	285	40.1	10.2	1.5	11.9	5.0

Kellogg's Eggo Waffles Chocolatey Chip Banana 10.7 Oz vs Kellogg's Eggo Pancakes Maple .65 Oz 180 Ct

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Eggo Waffles Chocolatey Chip Banana 10.7 Oz	76g	66.1	304	46.1	14.5	1.4	11.0	5.5
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Pancakes Maple .65 Oz 180 Ct	111g	86.9	254	40.9	12.2	0.9	8.1	4.9

Kellogg's Eggo Waffles Cinnamon 19.7 Oz vs Kellogg's Eggo Waffles Original Thick & Fluffy 11.6 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Eggo Waffles Cinnamon 19.7 Oz	70g	53.0	285	40.2	7.1	1.2	11.6	5.6
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Waffles Original Thick & Fluffy 11.6 Oz	55g	37.7	287	36.4	4.5	1.0	13.6	5.5

Kellogg Eggo Waffles Confetti Cake 19.7 Oz vs Kellogg's Eggo Savory Handheld Bacon, Egg & Cheese 21.7 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Eggo... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Eggo Waffles Confetti Cake 19.7 Oz	70g	52.4	282	39.5	6.9	1.0	11.7	5.3
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Savory Handheld Bacon, Egg & Cheese 21.7 Oz	77g	32.4	234	24.5	8.5	2.6	10.8	11.2

Kellogg's Special K Breakfast Handheld Egg, Vegetables, & Pepper Jack 13.4 Oz vs Kellogg's Eggo Waffles Original Thick & Fluffy 11.6 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Sp... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Special K Breakfast Handheld Egg, Vegetables, & Pepper Jack 13.4 Oz	95g	25.8	163	18.9	3.4	4.9	7.0	10.1
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Waffles Original Thick & Fluffy 11.6 Oz	55g	37.7	287	36.4	4.5	1.0	13.6	5.5

Kellogg Eggo Waffles Homestyle 1.23 Oz 120 Ct vs Kellogg Eggo Savory Bacon, Egg & Cheese Medleys 33.5 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Eggo... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Eggo Waffles Homestyle 1.23 Oz 120 Ct	70g	51.7	257	39.1	2.6	1.2	8.7	6.1
Kellogg Eggo... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Eggo Savory Bacon, Egg & Cheese Medleys 33.5 Oz	95g	41.0	250	24.3	8.0	1.8	11.9	11.4

Kellogg Eggo Waffles Homestyle 1.23 Oz 120 Ct vs Kellogg's Eggo Waffles Choco Toast Chocolatey Chip 28.9 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Eggo... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Eggo Waffles Homestyle 1.23 Oz 120 Ct	70g	51.7	257	39.1	2.6	1.2	8.7	6.1
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Waffles Choco Toast Chocolatey Chip 28.9 Oz	41g	34.5	277	44.5	15.1	1.4	9.2	4.9

Kellogg's Eggo Savory Handheld Sausage Egg & Cheese 27.6 Oz vs Kellogg Eggo Waffles Homestyle 1.23 Oz 120 Ct

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Eggo Savory Handheld Sausage Egg & Cheese 27.6 Oz	98g	33.9	264	20.6	7.0	2.5	16.0	10.9
Kellogg Eggo... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Eggo Waffles Homestyle 1.23 Oz 120 Ct	70g	51.7	257	39.1	2.6	1.2	8.7	6.1

Kellogg Special K Bkfst Handheld Egg, Sausage & White Cheddar 49.1 Oz vs Kellogg's Eggo Pancakes Galaxy Adventure Buttermilk 14.8 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Spec... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Special K Bkfst Handheld Egg, Sausage & White Cheddar 49.1 Oz	116g	32.8	205	17.0	3.0	2.3	10.0	11.8
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Pancakes Galaxy Adventure Buttermilk 14.8 Oz	105g	73.9	186	36.7	4.7	1.0	2.2	5.6

Kellogg's Eggo Waffles Thick & Fluffy Pumpkin 69.8 Oz vs Kellogg's Special K Breakfast Handheld Egg, Sausage & White Cheddar 8.2 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Eggo Waffles Thick & Fluffy Pumpkin 69.8 Oz	55g	41.3	285	40.1	10.2	1.5	11.9	5.0
Kellogg's Sp... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Special K Breakfast Handheld Egg, Sausage & White Cheddar 8.2 Oz	116g	32.8	205	17.0	3.0	2.3	10.0	11.8

Kellogg's Eggo Waffles Choco Toast Chocolatey Chip 28.9 Oz vs Kellogg's Eggo Pancakes Maple .65 Oz 180 Ct

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Eggo Waffles Choco Toast Chocolatey Chip 28.9 Oz	41g	34.5	277	44.5	15.1	1.4	9.2	4.9
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Pancakes Maple .65 Oz 180 Ct	111g	86.9	254	40.9	12.2	0.9	8.1	4.9

Kellogg Eggo Waffles Homestyle 86.4 Oz vs Kellogg Special K Bkfst Handheld Egg, Sausage & White Cheddar 4.1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Eggo... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Eggo Waffles Homestyle 86.4 Oz	70g	51.7	257	39.1	2.6	1.2	8.7	6.1
Kellogg Spec... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Special K Bkfst Handheld Egg, Sausage & White Cheddar 4.1 Oz	116g	32.8	205	17.0	3.0	2.3	10.0	11.8

Kellogg's Licensed Frozen Meals Southwestern Veggie 8 Oz vs Kellogg's Eggo Pancakes Maple .65 Oz 180 Ct

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Li... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Licensed Frozen Meals Southwestern Veggie 8 Oz	227g	55.6	129	14.3	1.6	1.8	6.2	5.3
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Pancakes Maple .65 Oz 180 Ct	111g	86.9	254	40.9	12.2	0.9	8.1	4.9

Kellogg's Special K Breakfast Handheld Egg Ham & Pepper Jack 14.4 Oz vs Kellogg's Eggo Waffles Thick & Fluffy Pumpkin 69.8 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Sp... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Special K Breakfast Handheld Egg Ham & Pepper Jack 14.4 Oz	102g	27.8	166	18.8	3.5	4.7	6.3	12.1
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Waffles Thick & Fluffy Pumpkin 69.8 Oz	55g	41.3	285	40.1	10.2	1.5	11.9	5.0

Kellogg's Licensed Frozen Meals Chorizo Benedict 8 Oz vs Kellogg Eggo Waffles Chocolatey Chocolate Chip 10.7 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Li... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Licensed Frozen Meals Chorizo Benedict 8 Oz	227g	43.5	125	11.7	1.6	1.9	6.9	6.0
Kellogg Eggo... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Eggo Waffles Chocolatey Chocolate Chip 10.7 Oz	76g	65.1	295	45.3	12.2	1.3	10.2	6.0

Kellogg's Eggo Waffles Cinnamon 12.3 Oz vs Kellogg's Eggo Waffles Original Thick & Fluffy 11.6 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Eggo Waffles Cinnamon 12.3 Oz	70g	53.0	285	40.2	7.1	1.2	11.6	5.6
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Waffles Original Thick & Fluffy 11.6 Oz	55g	37.7	287	36.4	4.5	1.0	13.6	5.5

Kellogg's Eggo Waffles Thick & Fluffy Pumpkin 11.6 Oz vs Kellogg's Eggo Pancakes Buttermilk .65 Oz 1 Ct

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Eggo Waffles Thick & Fluffy Pumpkin 11.6 Oz	55g	41.3	285	40.1	10.2	1.5	11.9	5.0
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Pancakes Buttermilk .65 Oz 1 Ct	111g	84.0	247	39.6	10.9	0.9	7.9	5.0

Kellogg's Special K Breakfast Handheld Egg Ham & Pepper Jack 14.4 Oz vs Kellogg's Eggo Pancakes Maple .65 Oz 180 Ct

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Sp... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Special K Breakfast Handheld Egg Ham & Pepper Jack 14.4 Oz	102g	27.8	166	18.8	3.5	4.7	6.3	12.1
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Pancakes Maple .65 Oz 180 Ct	111g	86.9	254	40.9	12.2	0.9	8.1	4.9

Kellogg's Eggo Waffles Belgian 5 Oz 24 Ct vs Kellogg's Special K Breakfast Handheld Egg Ham & Pepper Jack 14.4 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Eggo Waffles Belgian 5 Oz 24 Ct	142g	100.0	277	44.5	7.9	1.2	8.5	6.3
Kellogg's Sp... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Special K Breakfast Handheld Egg Ham & Pepper Jack 14.4 Oz	102g	27.8	166	18.8	3.5	4.7	6.3	12.1

Kellogg's Eggo Waffles Choco Toast Chocolatey Chip 28.9 Oz vs Kellogg's Eggo Waffles Cinnamon 19.7 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Eggo Waffles Choco Toast Chocolatey Chip 28.9 Oz	41g	34.5	277	44.5	15.1	1.4	9.2	4.9
Kellogg's Eg... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Eggo Waffles Cinnamon 19.7 Oz	70g	53.0	285	40.2	7.1	1.2	11.6	5.6

Rocket Fuel Food Comparisons