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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Fruit & Yogurt Crispy Rice & Wheat Flakes With Oat & Fruit Clusters And Yogurt Coated Clusters, Fruit & Yogurt vs Fruit & Nut Hearty Mix Of Raisins, Cranberries, Almonds And Tender Coconut Baked With Honey Premium Granola, Fruit & Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit & Yogu... Food 1 Food 1 • MEIJER, INC. Fruit & Yogurt Crispy Rice & Wheat Flakes With Oat & Fruit Clusters And Yogurt Coated Clusters	54g	82.7	389	85.2	31.5	7.4	2.8	5.6
Fruit & Nut ... Food 2 Food 2 • SCHNUCK MARKETS, INC. Fruit & Nut Hearty Mix Of Raisins, Cranberries, Almonds And Tender Coconut Baked With Honey Premium Granola	61g	75.0	443	72.1	27.9	8.2	14.8	8.2

Toasted Oats vs Cheddar Cheese Instant Grits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Oats Food 1 Food 1 • MARKET PANTRY Toasted Oats	30g	42.8	400	80.0	30.0	6.7	5.0	10.0
Cheddar Chee... Food 2 Food 2 • THE KROGER CO. Cheddar Cheese Instant Grits	28g	37.1	357	71.4	3.6	3.6	5.4	7.1

Crispy Rice And Wheat Flakes, Chocolatey Chunk vs Apples & Cinnamon Protein Instant Oatmeal, Apples & Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Rice ... Food 1 Food 1 • HANNAFORD BROS. CO. Crispy Rice And Wheat Flakes, Chocolatey Chunk	31g	43.0	387	80.7	29.0	9.7	6.5	6.5
Apples & Cin... Food 2 Food 2 • WAL-MART STORES, INC. Apples & Cinnamon Protein Instant Oatmeal	52g	57.3	385	65.4	23.1	7.7	3.9	19.2

Rice Squares Oven Toasted Cereal, Rice Squares vs Mountain Muesli, Cranberry Hazelnut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Squares... Food 1 Food 1 • SHURFINE Rice Squares Oven Toasted Cereal	27g	45.3	370	85.2	7.4	—	—	7.4
Mountain Mue... Food 2 Food 2 • MOUNTAIN MUESLI LLC Mountain Muesli, Cranberry Hazelnut	57g	61.6	389	64.9	15.8	8.8	10.5	10.5

Wheat Cereal, Sweetened Puffed vs Corn Squares Oven Toasted Corn Cereal, Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Cereal... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Wheat Cereal, Sweetened Puffed	27g	45.7	370	88.9	51.9	3.7	—	3.7
Corn Squares... Food 2 Food 2 • ALDI INC. Corn Squares Oven Toasted Corn Cereal	39g	65.0	385	87.2	10.3	2.6	—	7.7

365 Everyday Value, Organic Raisin Bran Cereal vs Multi Grain Shapes Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
365 Everyday... Food 1 Food 1 • WHOLE FOODS MARKET, INC. 365 Everyday Value, Organic Raisin Bran Cereal	55g	74.7	327	80.0	27.3	10.9	1.8	7.3
Multi Grain ... Food 2 Food 2 • THE KELLOGG COMPANY Multi Grain Shapes Cereal	34g	53.0	382	88.2	20.6	8.8	4.4	5.9

Kellogg's Raisin Bran Cereal Family Size, 24 Oz vs Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Ra... Food 1 Food 1 • THE KELLOGG COMPANY Kellogg's Raisin Bran Cereal Family Size, 24 Oz	59g	78.4	322	79.7	28.8	11.9	1.7	8.5
Cereal Food 2 Food 2 • POST CONSUMER BRANDS, LLC Cereal	56g	86.2	375	83.9	41.1	5.4	3.6	7.1

Organic Ancient Grains Hot Cereal, Banana & Brown Sugar vs Cream Of Wheat, Instant Hot Cereal, Cinnabon, Cinnabon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Anci... Food 1 Food 1 • QUINOA CORPORATION Organic Ancient Grains Hot Cereal, Banana & Brown Sugar	50g	66.1	360	74.0	24.0	6.0	5.0	10.0
Cream Of Whe... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Cream Of Wheat, Instant Hot Cereal, Cinnabon, Cinnabon	35g	55.3	371	82.9	40.0	2.9	—	5.7

Golden Honey O's Sweetened Cereal With Honey, Golden Honey O's vs Crisp Rice Cereal, Crisp Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Honey... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Golden Honey O's Sweetened Cereal With Honey	40g	64.6	400	85.0	45.0	2.5	7.5	5.0
Crisp Rice C... Food 2 Food 2 • LANTEV DISTRIBUTING INC. Crisp Rice Cereal	41g	100.0	390	87.8	9.8	—	1.2	7.3

Cap'n Crunch, Sweetened Corn & Oat Cereal, Peanut Butter Crunch vs Apple Cinnamon Crispy Light Granola, Apple Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cap'n Crunch... Food 1 Food 1 • 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
Apple Cinnam... Food 2 Food 2 • INVENTIVE PRODUCTS LABORATORIES, INC. Apple Cinnamon Crispy Light Granola	55g	69.4	455	72.7	16.4	7.3	14.6	7.3

Corn Squares Oven Toasted Corn Cereal vs Original Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Squares... Food 1 Food 1 • WESTERN FAMILY FOODS, INC. Corn Squares Oven Toasted Corn Cereal	30g	49.4	367	86.7	10.0	3.3	—	6.7
Original Cereal Food 2 Food 2 • KELLOGG COMPANY Original Cereal	58g	53.7	310	70.7	13.8	22.4	2.6	19.0

Harris Teeter, Organics, Maple Brown Sugar Instant Oatmeal vs Purple Corn Organic 100% Stoneground Purple Corn Cereal Lightly Sweetened With Organic Cane Sugar And A Pinch Of Sea Salt Stoneground Flakes Cereal, Purple Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harris Teete... Food 1 Food 1 • HARRIS-TEETER INC. Harris Teeter, Organics, Maple Brown Sugar Instant Oatmeal	41g	54.5	366	75.6	29.3	7.3	4.9	9.8
Purple Corn ... Food 2 Food 2 • B.T.T.R. VENTURES LLC Purple Corn Organic 100% Stoneground Purple Corn Cereal Lightly Sweetened With Organic Cane Sugar And A Pinch Of Sea Salt Stoneground Flakes Cereal	45g	60.5	356	75.6	11.1	6.7	4.4	8.9

Original Granola, Original vs Apples & Cinnamon Instant Oatmeal, Apples & Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Gra... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Original Granola	67g	82.9	418	74.6	11.9	10.4	9.0	11.9
Apples & Cin... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Apples & Cinnamon Instant Oatmeal	35g	46.9	371	77.1	34.3	8.6	4.3	8.6

Sweetened Cereal With Apple & Cinnamon, Apple & Cinnamon vs Nut Butter Banana Granola, Nut Butter Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Ce... Food 1 Food 1 • THE KELLOGG COMPANY Sweetened Cereal With Apple & Cinnamon, Apple & Cinnamon	28g	43.5	357	89.3	35.7	10.7	3.6	3.6
Nut Butter B... Food 2 Food 2 • AHOLD USA, INC. Nut Butter Banana Granola	30g	34.6	433	66.7	20.0	6.7	11.7	10.0

Blueberry Strawberry Instant Oatmeal, Blueberry Strawberry vs Earthly Choice, Chia Goodness, Apple Almond Cnnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry St... Food 1 Food 1 • THE QUAKER OATS COMPANY Blueberry Strawberry Instant Oatmeal	39g	50.5	359	74.4	20.5	7.7	5.1	10.3
Earthly Choi... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Earthly Choice, Chia Goodness, Apple Almond Cnnamon	30g	22.7	433	53.3	13.3	13.3	20.0	13.3

Chocolate Multigrain Cereal, Chocolate vs Whole Grain Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Mu... Food 1 Food 1 • THE QUAKER OATS COMPANY Chocolate Multigrain Cereal	42g	58.5	381	78.6	23.8	7.1	4.8	9.5
Whole Grain ... Food 2 Food 2 • POST Whole Grain Cereal	59g	67.7	390	71.2	17.0	11.9	8.5	10.2

Apple Cinnamon Oat Loops Toasted Whole Grain Cereal, Apple Cinnamon vs Berry Crunch Granola, Berry Crunch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Cinnam... Food 1 Food 1 • LIDL Apple Cinnamon Oat Loops Toasted Whole Grain Cereal	40g	60.6	400	85.0	35.0	7.5	5.0	7.5
Berry Crunch... Food 2 Food 2 • MASON ST. BAKEHOUSE Berry Crunch Granola	55g	49.5	418	52.7	29.1	5.5	21.8	7.3

S'mores Instant Oatmeal, S'mores vs Vanilla Bean Granola, Vanilla Bean

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
S'mores Inst... Food 1 Food 1 • MEIJER, INC. S'mores Instant Oatmeal	42g	58.5	381	78.6	33.3	7.1	4.8	9.5
Vanilla Bean... Food 2 Food 2 • TARGET STORES Vanilla Bean Granola	28g	34.7	429	71.4	21.4	7.1	14.3	7.1

Shoprite, Instant Oatmeal, Strawberries & Cream vs Wild Blueberry Flax Granola, Wild Blueberry Flax

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shoprite, In... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Shoprite, Instant Oatmeal, Strawberries & Cream	35g	48.7	371	77.1	34.3	5.7	5.7	8.6
Wild Blueber... Food 2 Food 2 • JO-LEE FOOD PRODUCTS, INC. Wild Blueberry Flax Granola	55g	63.7	400	65.5	23.6	5.5	12.7	7.3

Banana Walnut Granola, Banana Walnut vs Kellogg's, Frosted Mini Wheats, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Walnu... Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Banana Walnut Granola	30g	27.1	467	56.7	23.3	10.0	13.3	6.7
Kellogg's, F... Food 2 Food 2 • MISTOLIN CARIBE INC. Kellogg's, Frosted Mini Wheats, Original	56g	80.3	357	83.9	19.6	10.7	1.8	8.9

Rocket Fuel Food Comparisons