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

Instant Oatmeal, Wild Blueberry Muffin vs Toasted Oats Whole Grain Oat Cereal, Toasted Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Oatm... Food 1 Food 1 • INGLES MARKETS INC. Instant Oatmeal, Wild Blueberry Muffin	35g	46.8	371	74.3	34.3	5.7	5.7	8.6
Toasted Oats... Food 2 Food 2 • THE KROGER CO. Toasted Oats Whole Grain Oat Cereal	40g	48.0	375	72.5	5.0	10.0	6.3	15.0

Toasted Oats, Honey Nut vs Nog Granola, Nog

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Oats... Food 1 Food 1 • SAFEWAY, INC. Toasted Oats, Honey Nut	37g	54.6	378	81.1	32.4	5.4	5.4	8.1
Nog Granola Food 2 Food 2 • TARGET STORES Nog Granola	58g	71.0	448	70.7	25.9	6.9	15.5	8.6

Toasty Sweet Cinnamon Squares Crispy, Sweetened Wheat And Rice Cereal, Toasty Sweet Cinnamon Squares vs Hand Roasted Granola, Raisins, Hazelnuts And Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasty Sweet... Food 1 Food 1 • TOPS MARKETS, LLC Toasty Sweet Cinnamon Squares Crispy, Sweetened Wheat And Rice Cereal	31g	40.8	419	74.2	32.3	6.5	9.7	6.5
Hand Roasted... Food 2 Food 2 • CURRENT'S TACKLE Hand Roasted Granola, Raisins, Hazelnuts And Cinnamon	57g	44.7	491	50.9	19.3	8.8	31.6	10.5

Berry Crisp Crunch Sweetened Corn & Oat Cereal, Berry vs Sweetened Whole Grain Oat Cereal With Real Cinnamon, Real Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry Crisp ... Food 1 Food 1 • HY-VEE, INC. Berry Crisp Crunch Sweetened Corn & Oat Cereal	38g	63.3	395	86.8	44.7	2.6	4.0	2.6
Sweetened Wh... Food 2 Food 2 • GENERAL MILLS, INC. Sweetened Whole Grain Oat Cereal With Real Cinnamon, Real Cinnamon	36g	50.5	389	80.6	33.3	8.3	8.3	8.3

Apples & Cinnamon Flavored Instant Oatmeal, Apples & Cinnamon vs Granola Cereal, Vanilla Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apples & Cin... Food 1 Food 1 • SUPERVALU, INC. Apples & Cinnamon Flavored Instant Oatmeal	54g	74.5	370	77.8	35.2	7.4	3.7	7.4
Granola Cere... Food 2 Food 2 • HANNAFORD BROS. CO. Granola Cereal, Vanilla Almond	58g	69.0	431	69.0	24.1	6.9	13.8	10.3

Sweetened Whole Wheat And Rice Cereal With Real Cinnamon, Cinnamon Crunch vs Overnight Oats, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Wh... Food 1 Food 1 • BI-LO INC. Sweetened Whole Wheat And Rice Cereal With Real Cinnamon, Cinnamon Crunch	31g	42.8	419	77.4	29.0	6.5	9.7	6.5
Overnight Oa... Food 2 Food 2 • BREKKI LLC Overnight Oats, Strawberry	170g	60.7	171	21.8	6.5	3.5	7.7	5.3

Cocoa Treats Sweetened Cocoa Flavored Corn Cereal, Cocoa Treats vs Classic Maple & Brown Sugar Instant Oatmeal With Flax Seeds, Classic Maple & Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cocoa Treats... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Cocoa Treats Sweetened Cocoa Flavored Corn Cereal	36g	54.9	389	83.3	33.3	5.6	5.6	5.6
Classic Mapl... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Classic Maple & Brown Sugar Instant Oatmeal With Flax Seeds	43g	56.4	372	74.4	27.9	7.0	5.8	9.3

Chocolate Marshmallow vs Simple Source Tosted Crispy Rice Cereal, Crispy Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ma... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Chocolate Marshmallow	30g	49.4	400	86.7	56.7	3.3	3.3	3.3
Simple Sourc... Food 2 Food 2 • HY-VEE, INC. Simple Source Tosted Crispy Rice Cereal, Crispy Rice	41g	70.8	390	87.8	9.8	—	1.2	7.3

Mixed Berry Overnight Oats vs Oats & More With Honey Sweetened Corn And Wheat Flakes With Honey Flavored Oat Cluster Cereal, Oats & More With Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 Mixed Berry Overnight Oats	150g	25.7	100	10.7	3.3	2.0	5.3	2.0
Oats & More ... Food 2 Food 2 • SUPER STORE INDUSTRIES Oats & More With Honey Sweetened Corn And Wheat Flakes With Honey Flavored Oat Cluster Cereal	39g	60.7	385	84.6	18.0	5.1	3.9	7.7

Oatmeal, Apple Walnut vs Corn Flakes Cereales

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oatmeal, App... Food 1 Food 1 • INNOVATIVE BEVERAGE CONCEPTS INC. Oatmeal, Apple Walnut	75g	86.6	413	69.3	22.7	9.3	9.3	12.0
Corn Flakes ... Food 2 Food 2 • MADAME GOUGOUSSE FOODS CORP. Corn Flakes Cereales	32g	53.3	406	87.5	6.3	3.1	—	6.3

Sweetened Rice Cereal With Real Cocoa, Sweetened Rice Cereal With Real Cocoa vs Grains Spelt With Button Mushrooms And Black Truffle, Black Truffle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Ri... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Sweetened Rice Cereal With Real Cocoa	29g	51.4	414	89.7	44.8	—	3.5	3.5
Grains Spelt... Food 2 Food 2 • ALDI INC. Grains Spelt With Button Mushrooms And Black Truffle, Black Truffle	71g	72.9	380	59.2	7.0	5.6	7.0	15.5

Kellogg's, Frosted Mini Wheats, Original vs Chocolate Chip Kookies & Milk Sweetened Corn Cereal Kookies, Chocolate Chip Kookies & Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's, F... Food 1 Food 1 • MISTOLIN CARIBE INC. Kellogg's, Frosted Mini Wheats, Original	56g	80.3	357	83.9	19.6	10.7	1.8	8.9
Chocolate Ch... Food 2 Food 2 • MILLVILLE Chocolate Chip Kookies & Milk Sweetened Corn Cereal Kookies	40g	63.0	375	82.5	32.5	2.5	3.8	5.0

Berry Flavored Cereal, Berry vs Apple Cinnamon Instant Oatmeal, Apple Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry Flavor... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Berry Flavored Cereal	38g	63.3	395	86.8	44.7	2.6	4.0	2.6
Apple Cinnam... Food 2 Food 2 • NASH FINCH COMPANY Apple Cinnamon Instant Oatmeal	35g	46.9	371	77.1	34.3	8.6	4.3	8.6

Frosted Corn Puffs Cereal vs Honey Nut Flavored Tasteeos Sweetened Toasted Oat Cereal, Honey Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Corn... Food 1 Food 1 • SAFEWAY, INC. Frosted Corn Puffs Cereal	43g	73.2	395	88.4	48.8	2.3	4.7	2.3
Honey Nut Fl... Food 2 Food 2 • HANNAFORD BROS. CO. Honey Nut Flavored Tasteeos Sweetened Toasted Oat Cereal	37g	54.6	378	81.1	32.4	5.4	5.4	8.1

Lightly Sweetened Crispy Corn Puffs, Honey vs Toasted Oats Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lightly Swee... Food 1 Food 1 • GENERAL MILLS, INC. Lightly Sweetened Crispy Corn Puffs, Honey	33g	49.2	364	84.9	18.2	9.1	3.0	6.1
Toasted Oats... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Toasted Oats Cereal	28g	35.0	357	75.0	3.6	10.7	5.4	10.7

All Round Goodness Allergen Free Cereal, Original vs Sweetened Wheatfuls Lightly Sweetened Whole Grain Wheat Cereal, Sweetened Wheat Fuls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Round Go... Food 1 Food 1 • COMMON GROUND USA INC. All Round Goodness Allergen Free Cereal, Original	28g	35.3	393	75.0	3.6	10.7	3.6	7.1
Sweetened Wh... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Sweetened Wheatfuls Lightly Sweetened Whole Grain Wheat Cereal, Sweetened Wheat Fuls	55g	76.4	382	81.8	20.0	10.9	1.8	9.1

Lemon Lavender Granola, Lemon Lavender vs Dark Chocolate Peanut Butter Soft Baked Chewy Granola Clusters, Dark Chocolate Peanut Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Lavend... Food 1 Food 1 • IVY'S GOURMET, LLC Lemon Lavender Granola	27g	24.2	481	55.6	18.5	7.4	25.9	14.8
Dark Chocola... Food 2 Food 2 • KIND INC. Dark Chocolate Peanut Butter Soft Baked Chewy Granola Clusters	55g	31.3	236	32.7	10.9	3.6	9.1	5.5

Chocolate Chip Flavored Instant Oatmeal, Chocolate vs Honey Nut Toasted Oats Cereal, Honey Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • GENERAL MILLS, INC. Chocolate Chip Flavored Instant Oatmeal	39g	52.7	385	74.4	30.8	5.1	6.4	7.7
Honey Nut To... Food 2 Food 2 • MARKET BASKET INC. Honey Nut Toasted Oats Cereal	41g	60.6	390	80.5	29.3	4.9	4.9	7.3

Puffed Wheat Cereal, Puffed Wheat vs Mixed Berry Flavored Filled Whole Grain Cereal, Mixed Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Puffed Wheat... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Puffed Wheat Cereal	38g	67.2	395	89.5	55.3	—	1.3	5.3
Mixed Berry ... Food 2 Food 2 • THE KELLOGG COMPANY Mixed Berry Flavored Filled Whole Grain Cereal	60g	82.4	333	80.0	20.0	10.0	1.7	8.3

Frosted Shredded Wheat Lightly Sweetened Whole Grain Wheat Cereal, Frosted Shredded Wheat vs Cinnamon Oats Crisps Cereal, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Shre... Food 1 Food 1 • H E BUTT GROCERY COMPANY Frosted Shredded Wheat Lightly Sweetened Whole Grain Wheat Cereal	60g	86.3	350	83.3	20.0	10.0	1.7	8.3
Cinnamon Oat... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Cinnamon Oats Crisps Cereal	42g	62.4	381	81.0	23.8	4.8	3.6	9.5

Rocket Fuel Food Comparisons