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

Sweetened Flakes Of Corn Cereal vs Honey Roasted Cereal, Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Fl... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Sweetened Flakes Of Corn Cereal	31g	55.6	387	90.3	38.7	—	—	3.2
Honey Roaste... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Honey Roasted Cereal	41g	62.6	390	82.9	22.0	4.9	4.9	7.3

Corn Crisps Toasted Corn Cereal, Corn Crisps vs Fall Harvest Whole Oat Clusters & Multi Grain Flakes Cereal With Dried Cranberries, Pumpkin Seeds & Apples

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Crisps ... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Corn Crisps Toasted Corn Cereal	39g	65.0	385	87.2	10.3	2.6	—	7.7
Fall Harvest... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Fall Harvest Whole Oat Clusters & Multi Grain Flakes Cereal With Dried Cranberries, Pumpkin Seeds & Apples	58g	79.5	414	77.6	25.9	6.9	8.6	8.6

Fruity Jewels Cereal, Fruity Jewels vs Berry Oat Crunch, Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruity Jewel... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Fruity Jewels Cereal	30g	53.6	400	90.0	36.7	—	—	3.3
Berry Oat Cr... Food 2 Food 2 • GENERAL MILLS, INC. Berry Oat Crunch	54g	75.7	407	77.8	20.4	5.6	9.3	7.4

Almond Granola, Almond vs Toasted Multigrain Cereal With Almonds And Honey Oat Clusters

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Granola Food 1 Food 1 • SCHNUCK MARKETS, INC. Almond Granola	64g	72.4	469	67.2	18.8	7.8	17.2	10.9
Toasted Mult... Food 2 Food 2 • RALEY'S Toasted Multigrain Cereal With Almonds And Honey Oat Clusters	32g	46.7	406	81.3	18.8	6.2	6.3	9.4

Whole Grain Rolled Oats, Classic Granola vs Frosted Shredded Wheat Cereal, Frosted Shredded Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • THE BEARINGTON COLLECTION Whole Grain Rolled Oats, Classic Granola	51g	66.2	392	74.5	19.6	7.8	4.9	9.8
Frosted Shre... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Frosted Shredded Wheat Cereal	55g	76.4	345	81.8	20.0	10.9	1.8	9.1

Cereal vs Cranberry Pecan All Natural Granola, Cranberry; Pecan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cereal Food 1 Food 1 • HOMETOWN FOOD COMPANY Cereal	41g	69.3	390	87.8	39.0	2.4	3.7	2.4
Cranberry Pe... Food 2 Food 2 • KLEIN'S NATURALS Cranberry Pecan All Natural Granola, Cranberry; Pecan	40g	46.0	450	67.5	22.5	7.5	17.5	7.5

Post Pebbles Shake Ups! Cereal Snack Mix, 6 Count, 6 Oz vs Jalapeno Cheddar Flavored Hot & Spicy Instant Grits, Jalapeno Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Post Pebbles... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Post Pebbles Shake Ups! Cereal Snack Mix, 6 Count, 6 Oz	28g	47.4	393	89.3	50.0	3.6	3.6	3.6
Jalapeno Che... Food 2 Food 2 • THE QUAKER OATS COMPANY Jalapeno Cheddar Flavored Hot & Spicy Instant Grits	28g	39.1	357	75.0	3.6	3.6	5.4	7.1

Raisin Bran Whole Grain Wheat & Bran Cereal With Raisins, Raisin Bran vs Sweetened Whole Grain Oat Cereal, Honey Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raisin Bran ... Food 1 Food 1 • FAMILY DOLLAR STORES INC. Raisin Bran Whole Grain Wheat & Bran Cereal With Raisins	61g	76.5	311	78.7	32.8	14.8	1.6	8.2
Sweetened Wh... Food 2 Food 2 • GENERAL MILLS, INC. Sweetened Whole Grain Oat Cereal, Honey Nut	28g	39.1	393	78.6	32.1	7.1	5.4	7.1

Pumpkin Quinoa Granola vs Whole Wheat And Rice Cereal With Cinnamon, Toasted Cinnamon Squares

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Quin... Food 1 Food 1 • HL OUTDOORS Pumpkin Quinoa Granola	30g	22.7	467	46.7	13.3	6.7	23.3	10.0
Whole Wheat ... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Whole Wheat And Rice Cereal With Cinnamon, Toasted Cinnamon Squares	32g	42.7	438	75.0	34.4	6.2	12.5	6.3

Wasatch, Peach Cobbler Granola vs Honey Oat Lightly Sweetened Granola, Honey Oat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wasatch, Pea... Food 1 Food 1 • LEHI VALLEY TRADING COMPANY, INC. Wasatch, Peach Cobbler Granola	28g	28.6	429	60.7	25.0	7.1	17.9	10.7
Honey Oat Li... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Honey Oat Lightly Sweetened Granola	56g	73.5	429	76.8	16.1	8.9	8.0	10.7

Apple Dapples Cereal, Apple Dapples vs Instant Lower Sugar Maple Brown Sugar Oatmeal, Maple; Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Dapple... Food 1 Food 1 • HANNAFORD BROS. CO. Apple Dapples Cereal	42g	71.1	381	88.1	38.1	2.4	2.4	4.8
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

Super Premium Oatmeal, Salted Caramel vs Honey & Oat Clusters With Almonds Lightly Sweetened Corn & Whole Wheat Flake Cereal With Granola & Sliced Almonds, Honey & Oat Clusters With Almonds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Premiu... Food 1 Food 1 • UMPQUA OATS, INC Super Premium Oatmeal, Salted Caramel	80g	92.7	392	68.8	22.5	8.8	8.8	10.0
Honey & Oat ... Food 2 Food 2 Honey & Oat Clusters With Almonds Lightly Sweetened Corn & Whole Wheat Flake Cereal With Granola & Sliced Almonds, Honey & Oat Clusters With Almonds	30g	45.1	400	80.0	20.0	3.3	5.0	6.7

Honey Puffed Wheat Sweetened Wheat Cereal With Real Honey, Honey Puffed Wheat vs Whole Grain Organic Cereal, Whole Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Puffed... Food 1 Food 1 • KINGSTON MARKETING CO Honey Puffed Wheat Sweetened Wheat Cereal With Real Honey	34g	59.3	382	88.2	50.0	—	—	5.9
Whole Grain ... Food 2 Food 2 • WEETABIX Whole Grain Organic Cereal	53g	71.8	340	79.3	3.8	11.3	1.9	—

Sugar Frosted Flakes Cereal vs Vanilla Blueberry With Flax Seeds Healthy Grains Granola, Vanilla Blueberry With Flax Seeds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sugar Froste... Food 1 Food 1 • HEARTLAND FISH COOPERATIVE Sugar Frosted Flakes Cereal	40g	65.3	350	82.5	35.0	—	—	5.0
Vanilla Blue... Food 2 Food 2 • KIND INC. Vanilla Blueberry With Flax Seeds Healthy Grains Granola	65g	31.4	169	30.8	7.7	6.2	4.6	4.6

Red & Green Color Mix Toasted Rice Cereal, Red & Green Color vs Spartan, Sweetened Corn & Oat Cereal, Berry Crunch, Berry Crunch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red & Green ... Food 1 Food 1 • THE KELLOGG COMPANY Red & Green Color Mix Toasted Rice Cereal	40g	69.0	375	87.5	10.0	—	—	7.5
Spartan, Swe... Food 2 Food 2 • MCILHENNY COMPANY Spartan, Sweetened Corn & Oat Cereal, Berry Crunch, Berry Crunch	34g	59.0	382	88.2	41.2	—	2.9	5.9

Sweetened Oat Cereal With Marshmallows vs Blueberry Cereal, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Oa... Food 1 Food 1 • HY-VEE, INC. Sweetened Oat Cereal With Marshmallows	30g	51.1	400	90.0	43.3	3.3	3.3	6.7
Blueberry Ce... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Blueberry Cereal	60g	84.4	350	81.7	20.0	10.0	1.7	8.3

Cinnamon Crunch Sweetened Wheat & Rice Cereal, Cinnamon Crunch vs Blueberry Flavored Wholesome Oats And Flax Granola, Blueberry Flax

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Cru... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Cinnamon Crunch Sweetened Wheat & Rice Cereal	41g	56.2	415	78.1	29.3	7.3	11.0	7.3
Blueberry Fl... Food 2 Food 2 • SILK TRAILS, INC. Blueberry Flavored Wholesome Oats And Flax Granola, Blueberry Flax	58g	73.1	448	72.4	25.9	6.9	13.8	8.6

Peanut Butter Poppers Multigrain Cereal With Organic Peanut Butter Coating, Peanut Butter Poppers vs General Mills, Chex, Sweetened Rice Cereal, Apple Cinnamon, Apple Cinnamon

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
General Mill... Food 2 Food 2 • GENERAL MILLS, INC. General Mills, Chex, Sweetened Rice Cereal, Apple Cinnamon, Apple Cinnamon	31g	49.2	419	83.9	25.8	3.2	6.5	3.2

Weis, Instant Oatmeal, Cinnamon Roll, Cinnamon Roll vs Muesli, Original

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
Muesli, Orig... Food 2 Food 2 • ALPEN Muesli, Original	60g	73.7	350	73.3	15.0	10.0	5.0	11.7

Cookies 'N' Creme Fillows Crme Filled Cereal vs Key Food, Bunch O' Cinnamon Squares Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cookies 'N' ... Food 1 Food 1 Cookies 'N' Creme Fillows Crme Filled Cereal	52g	100.0	442	75.0	36.5	5.8	11.5	5.8
Key Food, Bu... Food 2 Food 2 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Bunch O' Cinnamon Squares Cereal	30g	44.9	433	80.0	33.3	3.3	11.7	3.3

Rocket Fuel Food Comparisons