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

Chunky Chicken With Dumplings Soup, Chicken With Dumplings vs Reduced Sodium Soup, Tomato With Parmesan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chunky Chick... Food 1 Food 1 • SHURFINE Chunky Chicken With Dumplings Soup, Chicken With Dumplings	245g	27.7	69	6.5	0.8	0.8	3.7	3.3
Reduced Sodi... Food 2 Food 2 • GENERAL MILLS, INC. Reduced Sodium Soup, Tomato With Parmesan	249g	29.9	32	7.2	3.6	1.2	0.4	1.2

Margaret Holmes, Seasoned Purple Hull Peas vs Mitchell's, Shoe Peg, White Sweet Corn, Fancy Whole Kernel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Margaret Hol... Food 1 Food 1 • HOLMES CANNING COMPANY INC. Margaret Holmes, Seasoned Purple Hull Peas	120g	35.4	108	19.2	0.8	4.2	0.8	6.7
Mitchell's, ... Food 2 Food 2 • F. O. MITCHELL & BRO., INC. Mitchell's, Shoe Peg, White Sweet Corn, Fancy Whole Kernel	125g	37.9	80	16.8	5.6	1.6	0.4	1.6

Very Young Small Sweet Peas vs Lowes Foods, Corn, Whole Kernel, Vacuum Packed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Very Young S... Food 1 Food 1 • GENERAL MILLS, INC. Very Young Small Sweet Peas	240g	31.8	42	9.6	3.3	2.9	0.4	3.3
Lowes Foods,... Food 2 Food 2 • LOWE'S FOOD STORES, INC. Lowes Foods, Corn, Whole Kernel, Vacuum Packed	85g	27.8	94	17.7	4.7	1.2	0.6	2.4

Whole Kernel Corn, Red & Green Pepper vs Mexican Style Corn With Red And Green Peppers, Mexican Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Kernel... Food 1 Food 1 • BRUNO'S SUPERMARKETS, INC. Whole Kernel Corn, Red & Green Pepper	85g	31.8	94	20.0	4.7	1.2	0.6	2.4
Mexican Styl... Food 2 Food 2 • AHOLD USA, INC. Mexican Style Corn With Red And Green Peppers	85g	21.9	94	14.1	5.9	1.2	0.6	1.2

Fancy Select Cut Yams Sweet Potatoes In Syrup vs Seasoned Field Peas & Snaps

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fancy Select... Food 1 Food 1 • SHURFINE Fancy Select Cut Yams Sweet Potatoes In Syrup	165g	68.1	91	21.8	12.1	1.2	—	—
Seasoned Fie... Food 2 Food 2 • HOLMES CANNING COMPANY INC. Seasoned Field Peas & Snaps	130g	23.6	85	15.4	—	6.2	0.4	5.4

Cream Style Golden Corn vs White Sweet Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cream Style ... Food 1 Food 1 • HY-VEE, INC. Cream Style Golden Corn	125g	45.9	88	19.2	7.2	0.8	0.8	0.8
White Sweet ... Food 2 Food 2 • HY-VEE, INC. White Sweet Corn	125g	29.9	64	13.6	3.2	1.6	0.8	1.6

Corn & Black Beans With Lime & Cilantro, Lime & Cilantro vs Nice!, Sweet Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn & Black... Food 1 Food 1 • MEIJER, INC. Corn & Black Beans With Lime & Cilantro, Lime & Cilantro	110g	23.9	73	14.6	2.7	3.6	0.9	2.7
Nice!, Sweet... Food 2 Food 2 • WALGREENS CO. Nice!, Sweet Peas	125g	21.9	72	12.8	3.2	4.0	—	3.2

Cut Sweet Potatoes In Light Syrup vs Cut Yams Sweet Potatoes In Light Syrup, Light Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cut Sweet Po... Food 1 Food 1 • ACME FOOD SALES, INC. Cut Sweet Potatoes In Light Syrup	162g	71.8	99	24.1	12.4	1.9	—	—
Cut Yams Swe... Food 2 Food 2 • GIANT EAGLE, INC. Cut Yams Sweet Potatoes In Light Syrup, Light Syrup	160g	60.0	81	21.3	13.8	2.5	—	—

Blueberry Cinnamon Flax Plant Powered Protein, Carbohydrates & Fiber, With Real Wild Blueberries Organic Cereal, Blueberry Cinnamon vs Honey Crunch 'N Oats A Blend Of Corn Flakes, Wheat Flakes & Granola With Oats And Honey Cereal, Honey Crunch 'N Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Ci... Food 1 Food 1 Blueberry Cinnamon Flax Plant Powered Protein, Carbohydrates & Fiber, With Real Wild Blueberries Organic Cereal, Blueberry Cinnamon	58g	59.6	362	69.0	15.5	15.5	5.2	15.5
Honey Crunch... Food 2 Food 2 • GLENCOURT INC. Honey Crunch 'N Oats A Blend Of Corn Flakes, Wheat Flakes & Granola With Oats And Honey Cereal	40g	60.7	375	82.5	17.5	5.0	3.8	7.5

Banana Pecan Crunch Power Granola vs Shurfine, Honey & Oats Multi Grain Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Pecan... Food 1 Food 1 • PULSE COFFEE Banana Pecan Crunch Power Granola	28g	20.6	500	50.0	17.9	10.7	28.6	10.7
Shurfine, Ho... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Shurfine, Honey & Oats Multi Grain Cereal	32g	49.2	375	84.4	18.8	6.2	3.1	6.3

Organic Maple & Brown Sugar Oatmeal vs Cap'n Crunch, Sweetened Corn & Oat Cereal, Peanut Butter Crunch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mapl... Food 1 Food 1 • GALAXY GLOBE INC. Organic Maple & Brown Sugar Oatmeal	41g	56.9	390	78.1	29.3	7.3	3.7	7.3
Cap'n Crunch... Food 2 Food 2 • MITLITSKY'S EGG FARM Cap'n Crunch, Sweetened Corn & Oat Cereal, Peanut Butter Crunch	27g	38.9	407	77.8	33.3	3.7	9.3	7.4

Honey Nut O's Sweetened Oat Cereal, Honey Nut O's vs Date & Almond Multigrain Hot Cereal, Date & Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Nut O'... Food 1 Food 1 • LAKE VENTURES LLC Honey Nut O's Sweetened Oat Cereal	41g	58.4	390	80.5	26.8	7.3	4.9	9.8
Date & Almon... Food 2 Food 2 • THE QUAKER OATS COMPANY Date & Almond Multigrain Hot Cereal	45g	52.1	378	68.9	15.6	8.9	8.9	11.1

Raisin Bran With Granola Whole Grain Wheat & Wheat Bran Cereal With Raisins And Crunchy Oat Clusters, Raisin Bran With Granola vs Maple Pecan Custom Milled Oatmeal, Maple Pecan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raisin Bran ... Food 1 Food 1 • MEIJER, INC. Raisin Bran With Granola Whole Grain Wheat & Wheat Bran Cereal With Raisins And Crunchy Oat Clusters	54g	78.4	389	81.5	35.2	7.4	3.7	7.4
Maple Pecan ... Food 2 Food 2 • UMPQUA OATS, INC Maple Pecan Custom Milled Oatmeal	55g	55.6	382	60.0	16.4	7.3	10.9	12.7

Mixed Berry Organic Berry Mix Crispy Granola, Berry vs Maple & Brown Sugar Protein Instant Oatmeal, Maple & Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 • NATURALVERT LLC Mixed Berry Organic Berry Mix Crispy Granola, Berry	30g	43.2	367	80.0	30.0	6.7	3.3	6.7
Maple & Brow... Food 2 Food 2 • THE QUAKER OATS COMPANY Maple & Brown Sugar Protein Instant Oatmeal	60g	68.9	367	66.7	20.0	6.7	5.8	16.7

Overnight Oats, Raspberry vs Chocolatey Mix Cereal Snacking

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Overnight Oa... Food 1 Food 1 • BREKKI LLC Overnight Oats, Raspberry	170g	60.7	171	21.8	6.5	3.5	7.7	5.3
Chocolatey M... Food 2 Food 2 • THE KELLOGG COMPANY Chocolatey Mix Cereal Snacking	14g	19.5	429	78.6	42.9	7.1	7.1	7.1

Organic Oats & Happiness, Walnut Banana vs Chocolate Corn Cereal, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Oats... Food 1 Food 1 • GARDEN OF LIGHT INC. Organic Oats & Happiness, Walnut Banana	54g	59.3	407	66.7	18.5	9.3	11.1	13.0
Chocolate Co... Food 2 Food 2 • THE KELLOGG COMPANY Chocolate Corn Cereal	39g	63.1	385	84.6	33.3	2.6	2.6	5.1

Maple Brown Sugar Hot Cereal, Maple Brown Sugar vs Aurora Natural, Granola, Cranberry Vanila, Cranberry Vanila

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Brown ... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Maple Brown Sugar Hot Cereal	35g	53.4	371	80.0	37.1	2.9	—	5.7
Aurora Natur... Food 2 Food 2 • AURORA PRODUCTS Aurora Natural, Granola, Cranberry Vanila, Cranberry Vanila	52g	69.7	385	73.1	34.6	3.8	11.5	7.7

Homestyle Granola With Ancient Grains, Vanilla Almond Quinoa vs Corn Flakes Toasted Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Gr... Food 1 Food 1 • BAKER'S BREAKFAST COOKIE INC. Homestyle Granola With Ancient Grains, Vanilla Almond Quinoa	55g	62.9	455	69.1	14.6	9.1	16.4	10.9
Corn Flakes ... Food 2 Food 2 • THE KROGER CO. Corn Flakes Toasted Cereal	40g	57.4	350	75.0	10.0	2.5	—	5.0

Organic Toasted Oats Cereal vs Cereal With Cranberries, Cranberries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Toas... Food 1 Food 1 • JH BIOTECH, INC. Organic Toasted Oats Cereal	28g	34.7	393	75.0	3.6	10.7	5.4	14.3
Cereal With ... Food 2 Food 2 • THE KELLOGG COMPANY Cereal With Cranberries, Cranberries	59g	88.5	339	84.8	30.5	8.5	1.7	6.8

Weis, Instant Oatmeal, Cinnamon Roll, Cinnamon Roll vs Sweetened Corn & Oat Cereal, Berry Crunch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Weis, Instan... Food 1 Food 1 • WEIS MARKETS, INC. Weis, Instant Oatmeal, Cinnamon Roll, Cinnamon Roll	43g	58.4	372	76.7	30.2	7.0	4.7	9.3
Sweetened Co... Food 2 Food 2 • SAVE MART SUPERMARKETS INC. Sweetened Corn & Oat Cereal, Berry Crunch	38g	63.3	395	86.8	44.7	2.6	4.0	2.6

Rocket Fuel Food Comparisons