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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Frosted Shredded Wheat Bite Size Sweetened Whole Grain Wheat Cereal, Frosted Shredded Wheat vs Apple Cinnamon Organic Instant Oatmeal, Apple Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Shre... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Frosted Shredded Wheat Bite Size Sweetened Whole Grain Wheat Cereal	60g	86.3	350	83.3	20.0	10.0	1.7	8.3
Apple Cinnam... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Apple Cinnamon Organic Instant Oatmeal	54g	74.0	370	75.9	35.2	5.6	4.6	9.3

Choco Fillos Crunchy Cereal Pillows With Nougat Creme, Choco Fillos vs Multigrain Flakes Organic Cereal, Multigrain Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Choco Fillos... Food 1 Food 1 • PASKESZ CANDY COMPANY Choco Fillos Crunchy Cereal Pillows With Nougat Creme	25g	30.8	480	68.0	36.0	4.0	20.0	4.0
Multigrain F... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Multigrain Flakes Organic Cereal	36g	41.4	306	72.2	8.3	13.9	2.8	5.6

Magic Max's Chocolate Crunch Puffs Cereal, Chocolate vs Vanilla Chocolate Chip Ancient Grain Granola, Vanilla Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Magic Max's ... Food 1 Food 1 • KENOVER MARKETING CORP. Magic Max's Chocolate Crunch Puffs Cereal, Chocolate	50g	64.0	440	68.0	24.0	2.0	18.0	2.0
Vanilla Choc... Food 2 Food 2 • PURELY ELIZABETH Vanilla Chocolate Chip Ancient Grain Granola	30g	32.3	433	63.3	23.3	6.7	20.0	10.0

Cinnamon Crisps Sweetened Wheat & Rice Cereal With Cinnamon, Cinnamon Crisps vs Wheat Cereal With Bran, Wheat Bran

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Cri... Food 1 Food 1 • AHOLD USA, INC. Cinnamon Crisps Sweetened Wheat & Rice Cereal With Cinnamon	40g	56.6	400	77.5	30.0	5.0	10.0	5.0
Wheat Cereal... Food 2 Food 2 • SHURFINE Wheat Cereal With Bran, Wheat Bran	29g	35.2	310	79.3	17.2	17.2	1.7	10.3

Maple Brown Sugar Hot Cereal, Maple Brown Sugar vs Multi Grain Shapes Cereal

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
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

Peaches & Cream Flavored Instant Oatmeal, Peaches & Cream vs Strawberry Banana Instant Oatmeal, Strawberry Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peaches & Cr... Food 1 Food 1 • WAL-MART STORES, INC. Peaches & Cream Flavored Instant Oatmeal	35g	48.6	371	77.1	34.3	5.7	7.1	8.6
Strawberry B... Food 2 Food 2 • TARGET STORES Strawberry Banana Instant Oatmeal	40g	52.5	375	75.0	25.0	7.5	5.0	10.0

Honey Roasted Clusters Of Oats Lightly Sweetened Corn & Whole Wheat Flake Cereal With Granola, Honey Roasted Clusters Of Oats vs Honey Oat Organic Granola, Honey Oat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Roaste... Food 1 Food 1 • MEIJER, INC. Honey Roasted Clusters Of Oats Lightly Sweetened Corn & Whole Wheat Flake Cereal With Granola	39g	60.8	385	84.6	18.0	5.1	2.6	7.7
Honey Oat Or... Food 2 Food 2 • UNITED NATURAL FOODS, INC. Honey Oat Organic Granola	48g	57.4	438	70.8	20.8	8.3	12.5	12.5

Peanut Butter Poppers Multigrain Cereal With Organic Peanut Butter Coating, Peanut Butter Poppers vs Organic Hot Cereal, Honey Vanilla Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 Peanut Butter Poppers Multigrain Cereal With Organic Peanut Butter Coating, Peanut Butter Poppers	27g	39.0	407	77.8	25.9	3.7	7.4	7.4
Organic Hot ... Food 2 Food 2 • QUINOA CORPORATION Organic Hot Cereal, Honey Vanilla Spice	50g	64.2	360	74.0	22.0	8.0	5.0	10.0

Sweetened Corn Cereal vs Strawberry Cream Bite Sized Frosted Shredded Wheat Lightly Sweetened Whole Grain Wheat Cereal, Strawberry Cream Bite Sized Frosted Shredded Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Co... Food 1 Food 1 • THE KELLOGG COMPANY Sweetened Corn Cereal	40g	71.3	375	90.0	37.5	—	—	5.0
Strawberry C... Food 2 Food 2 • HARRIS-TEETER INC. Strawberry Cream Bite Sized Frosted Shredded Wheat Lightly Sweetened Whole Grain Wheat Cereal	55g	76.4	345	81.8	20.0	10.9	1.8	9.1

Crisp Rice Oven Toasted Rice Cereal, Crisp Rice vs Sweetened Corn & Oat Cereal, Sweetened Corn & Oat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crisp Rice O... Food 1 Food 1 • FUNGI EXOTICA GOURMET MUSHROOMS Crisp Rice Oven Toasted Rice Cereal	39g	67.0	385	87.2	10.3	—	—	7.7
Sweetened Co... Food 2 Food 2 • THE QUAKER OATS COMPANY Sweetened Corn & Oat Cereal	38g	62.8	395	86.8	42.1	2.6	5.3	5.3

Berry Lightly Sweetened Corn Cereal, Berry vs Sweetened Cereal With Apple & Cinnamon, Apple & Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry Lightl... Food 1 Food 1 • GENERAL MILLS, INC. Berry Lightly Sweetened Corn Cereal	40g	63.0	375	85.0	20.0	5.0	3.8	5.0
Sweetened Ce... Food 2 Food 2 • THE KELLOGG COMPANY Sweetened Cereal With Apple & Cinnamon, Apple & Cinnamon	39g	100.0	385	87.2	33.3	5.1	3.9	5.1

Twin Grain Crisp A Blend Of Corn & Rice Cereal, Twin Grain Crisp vs Raisin Bran Sweetened Crunchy Granola Flakes With Raisins And Oats & Honey Clusters Cereal, Raisin Bran

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Twin Grain C... Food 1 Food 1 • TOPS MARKETS, LLC Twin Grain Crisp A Blend Of Corn & Rice Cereal	29g	51.3	379	89.7	13.8	—	—	6.9
Raisin Bran ... Food 2 Food 2 • FOOD TOWN STORES INC. Raisin Bran Sweetened Crunchy Granola Flakes With Raisins And Oats & Honey Clusters Cereal	55g	82.5	364	83.6	32.7	7.3	1.8	7.3

Low Fat Granola vs Crispy, Sweetened Whole Wheat & Rice Cereal, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Granola Food 1 Food 1 • AHOLD USA, INC. Low Fat Granola	55g	78.0	400	80.0	25.5	7.3	4.6	9.1
Crispy, Swee... Food 2 Food 2 • GENERAL MILLS, INC. Crispy, Sweetened Whole Wheat & Rice Cereal, Cinnamon	31g	45.0	419	80.7	29.0	6.5	9.7	3.2

Original Recipe Granola, Original Recipe vs Cranberry Almond Flavored Multi Grain Cereal, Cranberry Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Rec... Food 1 Food 1 • NUTHOUSE! GRANOLA COMPANY, INC. Original Recipe Granola	28g	22.6	464	50.0	21.4	7.1	25.0	10.7
Cranberry Al... Food 2 Food 2 • SAFEWAY, INC. Cranberry Almond Flavored Multi Grain Cereal	55g	78.1	400	78.2	23.6	5.5	5.5	7.3

Vanilla Flavored Sweetened Cereal With Oats & Honey, Vanilla With Oats & Honey vs General Mills, Minions, Wheat & Rice Cereal, Banana Berry, Banana Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Vanilla Flavored Sweetened Cereal With Oats & Honey, Vanilla With Oats & Honey	41g	62.6	390	82.9	22.0	4.9	4.9	7.3
General Mill... Food 2 Food 2 • GENERAL MILLS, INC. General Mills, Minions, Wheat & Rice Cereal, Banana Berry, Banana Berry	31g	43.1	419	74.2	32.3	3.2	9.7	3.2

Peaches & Cream Instant Oatmeal, Peaches; Cream vs Pumpkin Cinnamon Ancient Grain Granola, Pumpkin Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peaches & Cr... Food 1 Food 1 • THE QUAKER OATS COMPANY Peaches & Cream Instant Oatmeal, Peaches; Cream	30g	38.8	367	73.3	26.7	6.7	6.7	10.0
Pumpkin Cinn... Food 2 Food 2 • PURELY ELIZABETH Pumpkin Cinnamon Ancient Grain Granola	30g	28.5	467	56.7	20.0	6.7	20.0	10.0

Frosted Whole Grain Oat Cereal vs Cranberry Apple Organic Multigrain Oatmeal, Cranberry Apple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Whol... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Frosted Whole Grain Oat Cereal	30g	47.1	400	83.3	40.0	3.3	3.3	6.7
Cranberry Ap... Food 2 Food 2 • TARGET STORES Cranberry Apple Organic Multigrain Oatmeal	48g	56.3	375	72.9	20.8	12.5	6.3	10.4

Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal With Oat & Fruit, Fruit & Yogurt vs Fruit Rings Multigrain Cereal, Fruit Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit & Yogu... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal With Oat & Fruit	54g	82.7	389	85.2	31.5	7.4	2.8	5.6
Fruit Rings ... Food 2 Food 2 • TOPS MARKETS, LLC Fruit Rings Multigrain Cereal	29g	47.1	379	86.2	34.5	3.4	3.5	6.9

Oatmeal With Flax, Peaches & Cream vs Weis Quality, Instant Oatmeal, Apple & Cinnamon, Apple & Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oatmeal With... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Oatmeal With Flax, Peaches & Cream	35g	48.7	371	77.1	34.3	5.7	5.7	8.6
Weis Quality... Food 2 Food 2 • WEIS MARKETS, INC. Weis Quality, Instant Oatmeal, Apple & Cinnamon, Apple & Cinnamon	35g	46.9	371	77.1	34.3	8.6	4.3	8.6

Organic Apple Walnut Granola Cereal, Apple Walnut vs Whole Wheat And Rice Cereal, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Appl... Food 1 Food 1 • ALDI INC. Organic Apple Walnut Granola Cereal, Apple Walnut	60g	75.1	433	73.3	18.3	8.3	11.7	10.0
Whole Wheat ... Food 2 Food 2 • WEIS MARKETS, INC. Whole Wheat And Rice Cereal, Blueberry	30g	44.9	433	80.0	33.3	3.3	11.7	3.3

Rocket Fuel Food Comparisons