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

Honey Graham Toasters, Cereal vs Keto Friendly Honey Nut Hoops Cereal, Honey; Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Graham... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Honey Graham Toasters, Cereal	56g	77.8	411	76.8	33.9	5.4	10.7	5.4
Keto Friendl... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Keto Friendly Honey Nut Hoops Cereal, Honey; Nut	41g	17.9	439	31.7	4.9	7.3	19.5	39.0

Strawberry Banana Sweetened Whole Grain Oat Cereal, Strawberry Banana vs Sweetened Corn & Oat Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • GENERAL MILLS, INC. Strawberry Banana Sweetened Whole Grain Oat Cereal	37g	100.0	378	81.1	29.7	8.1	6.8	8.1
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

Oat My Goodness Craft Granola, Vintage Crafted With Cinnamon, Nuts, Raisins & Coconut vs Veganic Sprouted Red Fife Raisin Bran

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oat My Goodn... Food 1 Food 1 • OAT MY GOODNESS Oat My Goodness Craft Granola, Vintage Crafted With Cinnamon, Nuts, Raisins & Coconut	30g	30.2	500	60.0	23.3	6.7	23.3	10.0
Veganic Spro... Food 2 Food 2 • MORGAN WHOLESALE BUILDING MATERIAL, CO. Veganic Sprouted Red Fife Raisin Bran	30g	37.1	333	76.7	23.3	13.3	3.3	10.0

Foodhold, Honey Crunchin' Oats, Almond, Honey Roasted Clusters Of Oats With Almonds And Toasted Flakes Of Corn, Wheat & Rice, Almond vs Peanut Butter & Cocoa Dots Organic Corn, Whole Oat & Rice Flour Cereal, Peanut Butter & Cocoa Dots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Foodhold, Ho... Food 1 Food 1 • AHOLD USA, INC. Foodhold, Honey Crunchin' Oats, Almond, Honey Roasted Clusters Of Oats With Almonds And Toasted Flakes Of Corn, Wheat & Rice, Almond	32g	46.7	406	81.3	18.8	6.2	6.3	9.4
Peanut Butte... Food 2 Food 2 • STAR MARKETS CO. Peanut Butter & Cocoa Dots Organic Corn, Whole Oat & Rice Flour Cereal	38g	52.7	368	79.0	23.7	7.9	5.3	7.9

Sweetened Corn Puffs, Fruit vs Key Food, Raisin Bran Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Co... Food 1 Food 1 • GENERAL MILLS, INC. Sweetened Corn Puffs, Fruit	32g	51.3	406	84.4	28.1	3.1	4.7	3.1
Key Food, Ra... Food 2 Food 2 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Raisin Bran Cereal	56g	74.4	375	80.4	32.1	12.5	1.8	8.9

Organic, Pumpkin Spice Granola, Pumpkin Spice vs Sweetened Rice Cereal With Real Cocoa, Sweetened

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Pum... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Organic, Pumpkin Spice Granola, Pumpkin Spice	60g	70.8	433	70.0	20.0	8.3	11.7	13.3
Sweetened Ri... Food 2 Food 2 • H E BUTT GROCERY COMPANY Sweetened Rice Cereal With Real Cocoa	42g	70.9	405	88.1	42.9	2.4	3.6	4.8

Sweetened Multi Grain Cereal, Apple Crunchies vs Cherry Cobbler Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Mu... Food 1 Food 1 • SAVE MART SUPERMARKETS INC. Sweetened Multi Grain Cereal, Apple Crunchies	39g	65.0	385	87.2	43.6	2.6	2.6	5.1
Cherry Cobbl... Food 2 Food 2 • WASATCH Cherry Cobbler Granola	28g	28.6	429	60.7	28.6	7.1	17.9	10.7

Raspberry Cacao Organic Raspberries & Cacao Crispy Granola, Raspberry; Cacao vs Original Sweetened Corn & Oat Cereal, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Ca... Food 1 Food 1 • NATURALVERT LLC Raspberry Cacao Organic Raspberries & Cacao Crispy Granola, Raspberry; Cacao	30g	43.2	367	80.0	30.0	6.7	3.3	6.7
Original Swe... Food 2 Food 2 • THE QUAKER OATS COMPANY Original Sweetened Corn & Oat Cereal	43g	70.9	395	86.1	44.2	2.3	4.7	4.7

Mardi Pardi Whiskey Baked Granola With Notes Of Cream Cheese & Cinnamon, Mardi Pardi vs Hot Oatmeal, Maple Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mardi Pardi ... Food 1 Food 1 • GRANARLY, LLC Mardi Pardi Whiskey Baked Granola With Notes Of Cream Cheese & Cinnamon	30g	34.6	467	66.7	26.7	6.7	16.7	6.7
Hot Oatmeal,... Food 2 Food 2 Hot Oatmeal, Maple Nut	50g	65.8	420	76.0	22.0	8.0	8.0	10.0

Whole Grain Cereal, Honey Rice Twice, Honey Rice Twice vs Low Fat Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Whole Grain Cereal, Honey Rice Twice, Honey Rice Twice	30g	51.3	400	86.7	26.7	—	—	6.7
Low Fat Granola Food 2 Food 2 • WEIS MARKETS, INC. Low Fat Granola	28g	38.9	389	78.6	25.0	7.1	7.1	8.9

Chocolate Flavored Rice Cereal With Real Cocoa, Chocolate vs Frosted Flakes Sweetened Flakes Of Corn Cereal, Frosted Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Fl... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Chocolate Flavored Rice Cereal With Real Cocoa	36g	58.9	389	86.1	33.3	2.8	4.2	5.6
Frosted Flak... Food 2 Food 2 • THE KROGER CO. Frosted Flakes Sweetened Flakes Of Corn Cereal	40g	69.3	375	90.0	27.5	2.5	—	5.0

Whole Grain Cereal, Honey, Chocolatey Almond Crunch vs Steel Cut Oats, Apples & Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Whole Grain Cereal, Honey, Chocolatey Almond Crunch	56g	73.5	393	76.8	21.4	8.9	8.0	10.7
Steel Cut Oa... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Steel Cut Oats, Apples & Cinnamon	35g	44.4	400	74.3	28.6	8.6	7.1	11.4

Wegmans, Organic Pumpkin Flax Granola vs Toasted Oats, Honey Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wegmans, Org... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Wegmans, Organic Pumpkin Flax Granola	30g	34.1	467	66.7	20.0	6.7	16.7	13.3
Toasted Oats... Food 2 Food 2 • SAFEWAY, INC. Toasted Oats, Honey Nut	30g	43.2	400	80.0	36.7	6.7	3.3	6.7

Strawberries & Cream Oatmeal, Strawberries; Cream vs Caramel Crunch Jumbo Snax Cereal, Caramel Crunch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberries... Food 1 Food 1 • BAKER MILLS Strawberries & Cream Oatmeal, Strawberries; Cream	50g	52.9	380	62.0	20.0	6.0	5.0	24.0
Caramel Crun... Food 2 Food 2 • THE KELLOGG COMPANY Caramel Crunch Jumbo Snax Cereal	13g	21.7	346	92.3	38.5	7.7	—	7.7

Kellogg's Jumbo Snax Tiger Paws Cereal Jumbo Size, 0.45 Oz, 12 Count vs Original Oven Toasted Oats Cereal Squares, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Ju... Food 1 Food 1 • THE KELLOGG COMPANY Kellogg's Jumbo Snax Tiger Paws Cereal Jumbo Size, 0.45 Oz, 12 Count	13g	23.6	385	92.3	38.5	—	—	7.7
Original Ove... Food 2 Food 2 • AHOLD USA, INC. Original Oven Toasted Oats Cereal Squares	42g	58.5	381	78.6	19.1	7.1	4.8	9.5

Cap'n Crunch's Crunch Berries Merry Berry Popcorn Mix, Cap'n Crunch's Crunch Berries Merry Berry vs Instant Lower Sugar Maple Brown Sugar Oatmeal, Maple; Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cap'n Crunch... Food 1 Food 1 • FRITO-LAY COMPANY Cap'n Crunch's Crunch Berries Merry Berry Popcorn Mix	28g	100.0	500	71.4	21.4	3.6	21.4	7.1
Instant Lowe... Food 2 Food 2 • THE QUAKER OATS COMPANY Instant Lower Sugar Maple Brown Sugar Oatmeal, Maple; Brown Sugar	34g	40.7	353	70.6	11.8	8.8	5.9	11.8

Fruit & Oats, Peach Cinnamon Spice vs Fruit Frenzy Sweetened Multi Grain Cereal, Fruit Frenzy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit & Oats... Food 1 Food 1 • DEL MONTE FOODS INC. Fruit & Oats, Peach Cinnamon Spice	198g	61.7	91	17.7	9.1	2.0	1.3	2.0
Fruit Frenzy... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Fruit Frenzy Sweetened Multi Grain Cereal	39g	63.0	385	84.6	38.5	2.6	3.9	5.1

Cowabunga Cinnamon Apple Sweetened Corn Cereal, Cinnamon; Apple vs Delicately Toasted Clusters Of Coconut And Dark Chocolate With Pumpkin, Chia And Flax Seeds, Chocolate Coconut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cowabunga Ci... Food 1 Food 1 • GENERAL MILLS, INC. Cowabunga Cinnamon Apple Sweetened Corn Cereal, Cinnamon; Apple	37g	59.1	378	86.5	29.7	5.4	2.7	5.4
Delicately T... Food 2 Food 2 • ALDI INC. Delicately Toasted Clusters Of Coconut And Dark Chocolate With Pumpkin, Chia And Flax Seeds, Chocolate Coconut	30g	22.3	467	46.7	26.7	6.7	33.3	10.0

Frosted Flakes Cereal vs Ancient Grain Muesli, Cranberry Cashew

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Flak... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Frosted Flakes Cereal	41g	73.3	390	90.2	36.6	—	—	4.9
Ancient Grai... Food 2 Food 2 • PURELY ELIZABETH Ancient Grain Muesli, Cranberry Cashew	30g	30.4	400	63.3	10.0	10.0	11.7	16.7

French Vanilla Almond Granola, French Vanilla Almond vs Matzo Granola Breakfast & Nosh, Cranberry Orange

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Vanil... Food 1 Food 1 • SMALL PLANET FOODS, INC. French Vanilla Almond Granola	57g	75.2	421	73.7	22.8	5.3	12.3	8.8
Matzo Granol... Food 2 Food 2 • FOODMAN, LLC Matzo Granola Breakfast & Nosh, Cranberry Orange	52g	70.1	462	71.2	26.9	1.9	15.4	1.9

Rocket Fuel Food Comparisons