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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Honey & Almonds Flavored Instant Oatmeal, Honey & Almonds vs Berry Bunch O'krunch Sweetened Corn & Oat Cereal, Berry Bunch O'krunch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey & Almo... Food 1 Food 1 • THE QUAKER OATS COMPANY Honey & Almonds Flavored Instant Oatmeal	50g	55.7	380	68.0	20.0	10.0	8.0	14.0
Berry Bunch ... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Berry Bunch O'krunch Sweetened Corn & Oat Cereal	40g	69.0	400	90.0	42.5	2.5	2.5	5.0

Pampa, Fruity Wheels vs Sweetened Cereal With Apple, Cinnamon And Marshmallows, Apple, Cinnamon And Marshmallows

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pampa, Fruit... Food 1 Food 1 • TRANSNATIONAL FOODS, INC. Pampa, Fruity Wheels	30g	47.1	400	83.3	33.3	3.3	3.3	6.7
Sweetened Ce... Food 2 Food 2 • THE KELLOGG COMPANY Sweetened Cereal With Apple, Cinnamon And Marshmallows, Apple, Cinnamon And Marshmallows	29g	47.4	379	89.7	44.8	6.9	3.5	3.5

Apple Cinnamon Sweetened Toasted Oat Cereal, Apple Cinnamon vs Bran Flakes Whole Grain Wheat And Bran Cereal, Bran Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Cinnam... Food 1 Food 1 • MEIJER, INC. Apple Cinnamon Sweetened Toasted Oat Cereal	30g	43.1	400	80.0	36.7	6.7	5.0	6.7
Bran Flakes ... Food 2 Food 2 • LANTEV DISTRIBUTING INC. Bran Flakes Whole Grain Wheat And Bran Cereal	36g	42.9	306	80.6	19.4	19.4	2.8	11.1

Chocolate Almond Cereal With Sliced Almonds & Chocolate Flavored Flakes, Chocolate Almond vs Cranberries, Raisins, Blueberries, Sunflower Seeds, Almonds, Walnuts Fruit & Nut Custom Milled Oatmeal, Cranberries, Raisins, Blueberries, Sunflower Seeds, Almonds, Walnuts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Al... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Chocolate Almond Cereal With Sliced Almonds & Chocolate Flavored Flakes	42g	21.3	429	33.3	11.9	4.8	11.9	47.6
Cranberries,... Food 2 Food 2 • UMPQUA OATS, INC Cranberries, Raisins, Blueberries, Sunflower Seeds, Almonds, Walnuts Fruit & Nut Custom Milled Oatmeal, Cranberries, Raisins, Blueberries, Sunflower Seeds, Almonds, Walnuts	77g	80.8	364	62.3	16.9	7.8	7.8	13.0

Apples & Cinnamon Protein Instant Oatmeal, Apples & Cinnamon vs Honey Cereal, Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apples & Cin... Food 1 Food 1 • WAL-MART STORES, INC. Apples & Cinnamon Protein Instant Oatmeal	52g	57.3	385	65.4	23.1	7.7	3.9	19.2
Honey Cereal Food 2 Food 2 • POST CONSUMER BRANDS, LLC Honey Cereal	40g	64.9	425	85.0	42.5	2.5	7.5	2.5

Peanut Butter Healthy Grains Clusters Granola, Peanut Butter vs Honey Nut Scooters

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 • KIND INC. Peanut Butter Healthy Grains Clusters Granola	65g	29.2	185	26.2	7.7	3.1	6.2	7.7
Honey Nut Sc... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Honey Nut Scooters	30g	42.8	400	80.0	30.0	6.7	5.0	10.0

Oats 'N Honey Crunch Sweetened Multigrain Cereal With Whole Grain Oats, Oats 'N Honey Crunch vs Kellogg's Froot Loops Cereal Bars, 0.7 Oz, 6 Count

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oats 'N Hone... Food 1 Food 1 • GENERAL MILLS, INC. Oats 'N Honey Crunch Sweetened Multigrain Cereal With Whole Grain Oats	54g	73.8	426	77.8	27.8	7.4	9.3	7.4
Kellogg's Fr... Food 2 Food 2 • THE KELLOGG COMPANY Kellogg's Froot Loops Cereal Bars, 0.7 Oz, 6 Count	20g	29.0	450	75.0	40.0	—	15.0	5.0

Blueberry Cinnamon Granola, Blueberry Cinnamon vs Honey & Oats Organic Granola, Honey & Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Ci... Food 1 Food 1 • SKEETER SNACKS LLC Blueberry Cinnamon Granola	30g	36.6	433	70.0	26.7	6.7	15.0	6.7
Honey & Oats... Food 2 Food 2 • THE HARRELL SISTERS Honey & Oats Organic Granola	55g	48.5	455	52.7	16.4	5.5	20.0	18.2

Market Essentials, Corn & Whole Wheat Flake Cereal With Granola, Honey & Oat, Honey & Oat vs Corn Flakes Crisp Corn Cereal, Corn Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Market Essen... Food 1 Food 1 • SAVE MART SUPERMARKETS INC. Market Essentials, Corn & Whole Wheat Flake Cereal With Granola, Honey & Oat, Honey & Oat	30g	47.1	400	83.3	20.0	3.3	3.3	6.7
Corn Flakes ... Food 2 Food 2 • MEIJER, INC. Corn Flakes Crisp Corn Cereal	30g	47.4	367	83.3	6.7	3.3	—	6.7

Fruit & Yogurt Crispy Rice & Wheat Flakes With Oat & Fruit Clusters And Yogurt Coated Clusters, Fruit & Yogurt vs Granola Low Fat Cereal With Sweetened Whole Grain Oats, Whole Grain Wheat Flakes And Puffed Rice Mixed With Almonds And Molasses, Baked Into Crunchy Clusters, Granola

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
Granola Low ... Food 2 Food 2 • HY-VEE, INC. Granola Low Fat Cereal With Sweetened Whole Grain Oats, Whole Grain Wheat Flakes And Puffed Rice Mixed With Almonds And Molasses, Baked Into Crunchy Clusters	61g	85.9	393	78.7	26.2	6.6	4.9	8.2

Superfood Hot Cereal, Cranberry vs Caramel Corn Flavored Sweetened Corn Cereal, Caramel Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Superfood Ho... Food 1 Food 1 • DR. MCDOUGALL'S RIGHT FOODS, INC. Superfood Hot Cereal, Cranberry	87g	100.0	379	73.6	23.0	6.9	4.6	10.3
Caramel Corn... Food 2 Food 2 • THE KELLOGG COMPANY Caramel Corn Flavored Sweetened Corn Cereal	40g	71.2	375	90.0	37.5	—	1.3	5.0

Crisp Rice Toasted Rice Cereal, Crisp Rice vs Marshmallow Treasures Frosted Whole Grain Oat Cereal With Marshmallows, Marshmallow Treasures

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crisp Rice T... Food 1 Food 1 • MEIJER, INC. Crisp Rice Toasted Rice Cereal	33g	57.3	394	87.9	9.1	—	—	6.1
Marshmallow ... Food 2 Food 2 • WALGREENS CO. Marshmallow Treasures Frosted Whole Grain Oat Cereal With Marshmallows	42g	100.0	381	83.3	40.5	4.8	3.6	7.1

Bunch O' Squares Cereal, Cinnamon vs Vanilla Flavored Sweetened Cereal With Oats & Honey, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bunch O' Squ... Food 1 Food 1 • GILSTER-MARY LEE CORPORATION Bunch O' Squares Cereal, Cinnamon	31g	40.8	419	74.2	32.3	6.5	9.7	6.5
Vanilla Flav... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Vanilla Flavored Sweetened Cereal With Oats & Honey	41g	62.6	390	82.9	22.0	4.9	4.9	7.3

Honey Oat Clusters With Almonds Multi Grain Cereal, Honey With Almonds vs The Vanilliest Vanilla Flavor Ever Flavored Sweetened Cereal With Nautical Marshmallows, The Vanilliest Vanilla Flavor Ever With Nautical Marshmallows

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Oat Cl... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Honey Oat Clusters With Almonds Multi Grain Cereal, Honey With Almonds	40g	60.6	400	82.5	17.5	5.0	5.0	7.5
The Vanillie... Food 2 Food 2 • THE KELLOGG COMPANY The Vanilliest Vanilla Flavor Ever Flavored Sweetened Cereal With Nautical Marshmallows, The Vanilliest Vanilla Flavor Ever With Nautical Marshmallows	39g	60.8	359	87.2	35.9	7.7	2.6	7.7

Vanilla Bean With Sour Cherries, Vanilla Bean vs Cinnabon Instant Hot Cereal, Cinnabon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Bean... Food 1 Food 1 • BUMBLE FOODS LLC Vanilla Bean With Sour Cherries	28g	22.6	464	50.0	21.4	7.1	25.0	10.7
Cinnabon Ins... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Cinnabon Instant Hot Cereal	35g	55.3	371	82.9	40.0	2.9	—	5.7

Maple & Brown Sugar Steel Cut Instant Oatmeal With Flax Seeds, Maple & Brown Sugar vs Bananas Foster Grain Free Ungranola, Bananas Foster

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple & Brow... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Maple & Brown Sugar Steel Cut Instant Oatmeal With Flax Seeds	43g	52.2	395	72.1	25.6	9.3	7.0	11.6
Bananas Fost... Food 2 Food 2 • BUBBA'S FOODS LLC Bananas Foster Grain Free Ungranola	28g	18.3	571	42.9	21.4	7.1	42.9	10.7

Original Instant Oatmeal vs Ruby's Gold, California Mix Golden Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Ins... Food 1 Food 1 • THE KROGER CO. Original Instant Oatmeal	28g	30.8	393	67.9	—	10.7	7.1	14.3
Ruby's Gold,... Food 2 Food 2 • LA DONA CO. Ruby's Gold, California Mix Golden Granola	28g	23.4	293	50.0	10.7	7.1	3.6	10.7

Poppin' Pebbles, Sweetened Rice Cereal With Poppin' Pieces, Burstin' Berry, Burstin' Berry vs Bran Flakes Whole Grain Wheat & Bran Cereal, Bran Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Poppin' Pebb... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Poppin' Pebbles, Sweetened Rice Cereal With Poppin' Pieces, Burstin' Berry, Burstin' Berry	30g	51.4	400	86.7	33.3	—	3.3	3.3
Bran Flakes ... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Bran Flakes Whole Grain Wheat & Bran Cereal	39g	46.9	308	79.5	15.4	17.9	2.6	10.3

Cinnamon Oat Square Sweetened Multigrain Cereal, Cinnamon Oat Square vs Carrot Cake Granola, Carrot Cake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Oat... Food 1 Food 1 • WINCO FOODS, INC. Cinnamon Oat Square Sweetened Multigrain Cereal	42g	62.4	381	81.0	23.8	4.8	3.6	9.5
Carrot Cake ... Food 2 Food 2 • TARGET STORES Carrot Cake Granola	65g	80.7	446	70.8	32.3	6.2	15.4	7.7

Raisin Granola With Almonds, Raisin With Almonds vs Super Oats Chia & Quinoa Hot Cereal Packets, Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raisin Grano... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Raisin Granola With Almonds, Raisin With Almonds	55g	82.1	400	81.8	29.1	5.5	5.5	7.3
Super Oats C... Food 2 Food 2 • LOVE GROWN FOODS, LLC Super Oats Chia & Quinoa Hot Cereal Packets, Brown Sugar	43g	54.2	395	74.4	23.3	9.3	5.8	11.6

Rocket Fuel Food Comparisons