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's Eggo Waffles Cinnamon 12.3 Oz vs Kellogg's Eggo Waffles Thick & Fluffy Pumpkin 69.8 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 Thick & Fluffy Pumpkin 69.8 Oz	55g	41.3	285	40.1	10.2	1.5	11.9	5.0

Kellogg's Eggo Waffles Oats & Berries Mixed Berry 9.8 Oz vs Kellogg Eggo Waffles Homestyle 86.4 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Eggo Waffles Oats & Berries Mixed Berry 9.8 Oz	70g	56.6	273	44.1	10.7	2.7	8.7	5.6
Kellogg Eggo... Food 2 Food 2 • 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's Eggo Waffles Oats & Berries Blueberry 9.8 Oz vs Kellogg's Eggo Waffles Thick & Fluffy Pumpkin 69.8 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Eggo Waffles Oats & Berries Blueberry 9.8 Oz	70g	56.3	267	43.9	10.2	2.7	8.2	5.7
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 Eggo Pancakes Galaxy Adventure Buttermilk 14.8 Oz vs Kellogg Eggo Waffles Homestyle 86.4 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • 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 Eggo... Food 2 Food 2 • 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's Eggo Waffles Choco Toast Chocolatey Chip 28.9 Oz vs Kellogg's Eggo Waffles Oats & Berries Blueberry 9.8 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 Oats & Berries Blueberry 9.8 Oz	70g	56.3	267	43.9	10.2	2.7	8.2	5.7

Kellogg's Eggo Nutri Grain Waffles Low Fat 12.3 Oz vs Kellogg's Eggo Waffles Belgian 5 Oz 24 Ct

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Eg... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Eggo Nutri Grain Waffles Low Fat 12.3 Oz	70g	48.2	203	39.1	3.9	4.0	3.8	6.4
Kellogg's Eg... Food 2 Food 2 • 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 Eggo Savory Handheld Sausage Egg & Cheese 27.6 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 Savory Handheld Sausage Egg & Cheese 27.6 Oz	98g	33.9	264	20.6	7.0	2.5	16.0	10.9
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

Woolworths Strawberry Cheesecake 435 G vs Gold Raspberry Meringues 4 Pk 68 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Woolworths S... Food 1 Food 1 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Strawberry Cheesecake 435 G	72g	49.5	250	34.9	22.6	—	10.3	2.9
Gold Raspber... Food 2 Food 2 • WOOLWORTHS GROUP LTD - SUPERMARKETS Gold Raspberry Meringues 4 Pk 68 G	17g	29.7	406	89.4	85.9	—	5.9	6.5

Woolworths Strawberry Cheesecake 435 G vs Pams Cheesecake Passionfruit 410 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Woolworths S... Food 1 Food 1 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Strawberry Cheesecake 435 G	72g	49.5	250	34.9	22.6	—	10.3	2.9
Pams Cheesec... Food 2 Food 2 • FOODSTUFFS OWN BRANDS LIMITED Pams Cheesecake Passionfruit 410 G	68g	42.6	266	32.2	19.9	—	12.9	4.4

Pams Strawberry Cheesecake 410 G vs Marcel's Plant Powered Pancakes 200 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Strawbe... Food 1 Food 1 • FOODSTUFFS OWN BRANDS LIMITED Pams Strawberry Cheesecake 410 G	68g	42.6	266	32.2	—	—	12.9	4.4
Marcel's Pla... Food 2 Food 2 • VAN DYCK FINE FOODS LIMITED Marcel's Plant Powered Pancakes 200 G	33g	23.7	206	37.6	10.6	1.2	3.6	4.2

Pams Cheesecake Passionfruit 410 G vs Pams Iced Christmas Cake Slices 250 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Cheesec... Food 1 Food 1 • FOODSTUFFS OWN BRANDS LIMITED Pams Cheesecake Passionfruit 410 G	68g	42.6	266	32.2	19.9	—	12.9	4.4
Pams Iced Ch... Food 2 Food 2 • FOODSTUFFS OWN BRANDS LIMITED Pams Iced Christmas Cake Slices 250 G	50g	80.6	471	83.0	66.4	—	13.8	4.2

Pams Lemon Cheesecake 410 G vs Pams Strawberry Cheesecake 410 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Lemon C... Food 1 Food 1 • FOODSTUFFS OWN BRANDS LIMITED Pams Lemon Cheesecake 410 G	68g	42.2	264	31.9	17.4	—	12.9	4.4
Pams Strawbe... Food 2 Food 2 • FOODSTUFFS OWN BRANDS LIMITED Pams Strawberry Cheesecake 410 G	68g	42.6	266	32.2	—	—	12.9	4.4

Pams Lemon Cheesecake 410 G vs Pams Iced Christmas Cake Slices 250 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Lemon C... Food 1 Food 1 • FOODSTUFFS OWN BRANDS LIMITED Pams Lemon Cheesecake 410 G	68g	42.2	264	31.9	17.4	—	12.9	4.4
Pams Iced Ch... Food 2 Food 2 • FOODSTUFFS OWN BRANDS LIMITED Pams Iced Christmas Cake Slices 250 G	50g	80.6	471	83.0	66.4	—	13.8	4.2

Marcel's Plant Powered Pancakes 200 G vs Woolworths Strawberry Cheesecake 435 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marcel's Pla... Food 1 Food 1 • VAN DYCK FINE FOODS LIMITED Marcel's Plant Powered Pancakes 200 G	33g	23.7	206	37.6	10.6	1.2	3.6	4.2
Woolworths S... Food 2 Food 2 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Strawberry Cheesecake 435 G	72g	49.5	250	34.9	22.6	—	10.3	2.9

Pams Iced Christmas Cake Slices 250 G vs Pams Strawberry Cheesecake 410 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Iced Ch... Food 1 Food 1 • FOODSTUFFS OWN BRANDS LIMITED Pams Iced Christmas Cake Slices 250 G	50g	80.6	471	83.0	66.4	—	13.8	4.2
Pams Strawbe... Food 2 Food 2 • FOODSTUFFS OWN BRANDS LIMITED Pams Strawberry Cheesecake 410 G	68g	42.6	266	32.2	—	—	12.9	4.4

Pams Iced Christmas Cake Slices 250 G vs Gold Raspberry Meringues 4 Pk 68 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Iced Ch... Food 1 Food 1 • FOODSTUFFS OWN BRANDS LIMITED Pams Iced Christmas Cake Slices 250 G	50g	80.6	471	83.0	66.4	—	13.8	4.2
Gold Raspber... Food 2 Food 2 • WOOLWORTHS GROUP LTD - SUPERMARKETS Gold Raspberry Meringues 4 Pk 68 G	17g	29.7	406	89.4	85.9	—	5.9	6.5

Gold Raspberry Meringues 4 Pk 68 G vs Pams Cheesecake Passionfruit 410 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Raspber... Food 1 Food 1 • WOOLWORTHS GROUP LTD - SUPERMARKETS Gold Raspberry Meringues 4 Pk 68 G	17g	29.7	406	89.4	85.9	—	5.9	6.5
Pams Cheesec... Food 2 Food 2 • FOODSTUFFS OWN BRANDS LIMITED Pams Cheesecake Passionfruit 410 G	68g	42.6	266	32.2	19.9	—	12.9	4.4

Gold Raspberry Meringues 4 Pk 68 G vs Pams Lemon Cheesecake 410 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Raspber... Food 1 Food 1 • WOOLWORTHS GROUP LTD - SUPERMARKETS Gold Raspberry Meringues 4 Pk 68 G	17g	29.7	406	89.4	85.9	—	5.9	6.5
Pams Lemon C... Food 2 Food 2 • FOODSTUFFS OWN BRANDS LIMITED Pams Lemon Cheesecake 410 G	68g	42.2	264	31.9	17.4	—	12.9	4.4

Pams Strawberry Cheesecake 410 G vs Pams Cheesecake Passionfruit 410 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Strawbe... Food 1 Food 1 • FOODSTUFFS OWN BRANDS LIMITED Pams Strawberry Cheesecake 410 G	68g	42.6	266	32.2	—	—	12.9	4.4
Pams Cheesec... Food 2 Food 2 • FOODSTUFFS OWN BRANDS LIMITED Pams Cheesecake Passionfruit 410 G	68g	42.6	266	32.2	19.9	—	12.9	4.4

Pams Iced Christmas Cake Slices 250 G vs Woolworths Strawberry Cheesecake 435 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pams Iced Ch... Food 1 Food 1 • FOODSTUFFS OWN BRANDS LIMITED Pams Iced Christmas Cake Slices 250 G	50g	80.6	471	83.0	66.4	—	13.8	4.2
Woolworths S... Food 2 Food 2 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Strawberry Cheesecake 435 G	72g	49.5	250	34.9	22.6	—	10.3	2.9

Rocket Fuel Food Comparisons