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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Oats & More, Toasted Multi Grain Cereal, Honey Oat Clusters, Honey Oat Clusters vs Choco Puffs Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oats & More,... Food 1 Food 1 • WINN-DIXIE STORES, INC. Oats & More, Toasted Multi Grain Cereal, Honey Oat Clusters, Honey Oat Clusters	32g	49.2	375	84.4	18.8	6.2	3.1	6.3
Choco Puffs ... Food 2 Food 2 • CACHERE DISTRIBUTING INC. Choco Puffs Cereal	15g	27.6	400	93.3	20.0	—	—	6.7

Crispy Wheat & Rice Flakes Cereal, Vanilla Almond vs Golden Glow Baked With Coconut Oil + Coconut Sugar Thoughtfully Crafted Artisan Granola, Golden Glow With Coconut Oil + Coconut Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Wheat... Food 1 Food 1 • NEWMAN'S OWN, INC. Crispy Wheat & Rice Flakes Cereal, Vanilla Almond	30g	43.2	367	80.0	16.7	6.7	3.3	6.7
Golden Glow ... Food 2 Food 2 • THE GRANOLA GURU Golden Glow Baked With Coconut Oil + Coconut Sugar Thoughtfully Crafted Artisan Granola, Golden Glow With Coconut Oil + Coconut Sugar	28g	28.2	464	67.9	21.4	14.3	25.0	10.7

Cinnamon Vanilla Deliciously Crispy Cereal With Plant Protein, Cinnamon Vanilla vs Honey Toasted Oatmeal Flakes Cereal, Honey Toasted Oatmeal Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Van... Food 1 Food 1 • KELLOGG COMPANY Cinnamon Vanilla Deliciously Crispy Cereal With Plant Protein	40g	21.9	38	47.5	2.5	17.5	17.5	30.0
Honey Toaste... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Honey Toasted Oatmeal Flakes Cereal	40g	54.6	350	80.0	22.5	10.0	3.8	10.0

Unleashed Oatmeal, Peach Vanilla Almond vs General Mills, French Toast Crunch, Crispy, Sweetened Corn Cereal, Cinnamon & Syrup, Cinnamon & Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unleashed Oa... Food 1 Food 1 • BAKER MILLS Unleashed Oatmeal, Peach Vanilla Almond	65g	72.4	415	66.2	23.1	7.7	10.8	15.4
General Mill... Food 2 Food 2 • GENERAL MILLS, INC. General Mills, French Toast Crunch, Crispy, Sweetened Corn Cereal, Cinnamon & Syrup, Cinnamon & Syrup	28g	45.4	393	85.7	32.1	3.6	3.6	3.6

Duo Snax With Chocolate Flavored Center Cereal, Chocolate vs Go Diego Go Lightly Sweetened Corn Puffs Cereal, Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Duo Snax Wit... Food 1 Food 1 • THE KELLOGG COMPANY Duo Snax With Chocolate Flavored Center Cereal, Chocolate	14g	19.4	429	78.6	35.7	7.1	10.7	7.1
Go Diego Go ... Food 2 Food 2 • GENERAL MILLS, INC. Go Diego Go Lightly Sweetened Corn Puffs Cereal, Honey	27g	41.4	370	85.2	22.2	7.4	5.6	3.7

Cowabunga Cinnamon Apple Sweetened Corn Cereal, Cinnamon; Apple vs Puffed Wheat Cereal, Puffed Wheat

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
Puffed Wheat... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Puffed Wheat Cereal	38g	67.2	395	89.5	55.3	—	1.3	5.3

Sweetened Puffed Wheat Cereal vs Pumpkin Spice Grain Free Cereal, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Pu... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Sweetened Puffed Wheat Cereal	27g	47.3	407	88.9	55.6	—	—	7.4
Pumpkin Spic... Food 2 Food 2 • LIQUIDNANO UK LIMITED Pumpkin Spice Grain Free Cereal	35g	32.1	371	57.1	8.6	8.6	5.7	22.9

Cereal, Honey Crunch vs Honey Nut Toasted Oats Flavored Sweetened Whole Grain Oat Cereal, Honey Nut Toasted Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cereal, Hone... Food 1 Food 1 • KSLB HOLDINGS, LLC Cereal, Honey Crunch	32g	39.3	344	78.1	28.1	15.6	3.1	6.3
Honey Nut To... Food 2 Food 2 • THE KROGER CO. Honey Nut Toasted Oats Flavored Sweetened Whole Grain Oat Cereal	41g	58.4	390	80.5	26.8	7.3	4.9	9.8

Fruit & Yogurt Flavored Crunchy Rice & Wheat Flakes With Oat & Fruit Clusters And Yogurt Coated Clusters Cereal, Fruit & Yogurt vs Strawberries & Cream Flavored Instant Oatmeal, Strawberries & Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit & Yogu... Food 1 Food 1 • THE KELLOGG COMPANY Fruit & Yogurt Flavored Crunchy Rice & Wheat Flakes With Oat & Fruit Clusters And Yogurt Coated Clusters Cereal	32g	47.2	375	84.4	31.3	9.4	3.1	6.3
Strawberries... Food 2 Food 2 • WAL-MART STORES, INC. Strawberries & Cream Flavored Instant Oatmeal	35g	48.7	371	77.1	34.3	5.7	5.7	8.6

Spartan, Instant Oatmeal, Apples & Cinnamon, Apples & Cinnamon vs Fruit Spins Sweetened Multigrain Cereal, Fruit Spins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Ins... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Instant Oatmeal, Apples & Cinnamon, Apples & Cinnamon	35g	46.9	371	77.1	34.3	8.6	4.3	8.6
Fruit Spins ... Food 2 Food 2 • WAL-MART STORES, INC. Fruit Spins Sweetened Multigrain Cereal	42g	68.9	405	85.7	45.2	2.4	3.6	4.8

Frosted Wheat Puffs Sweetened Puffed Wheat Cereal, Frosted Wheat Puffs vs Instant Oatmeal, Apple Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Whea... Food 1 Food 1 • H E BUTT GROCERY COMPANY Frosted Wheat Puffs Sweetened Puffed Wheat Cereal	42g	70.9	381	90.5	50.0	4.8	—	7.1
Instant Oatm... Food 2 Food 2 • GREEN CHEMICAL PRODUCTS INC. Instant Oatmeal, Apple Cinnamon	40g	52.6	375	75.0	32.5	7.5	3.8	10.0

Frosted Cocoa Sweetened Corn Cereal vs Maple Brown Sugar Instant Oatmeal, Maple Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Coco... Food 1 Food 1 • KINGSTON MARKETING CO Frosted Cocoa Sweetened Corn Cereal	28g	49.7	393	89.3	46.4	—	—	3.6
Maple Brown ... Food 2 Food 2 • FOOD TOWN STORES INC. Maple Brown Sugar Instant Oatmeal	54g	72.0	370	75.9	33.3	7.4	5.6	9.3

Granola, Pumpkin Flax vs Ruby's Gold, California Mix Golden Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Granola, Pum... Food 1 Food 1 • 8TH AVENUE FOOD & PROVISIONS, INC. Granola, Pumpkin Flax	55g	62.9	455	67.3	20.0	7.3	16.4	10.9
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

Honey O Rings Organic Cereal, Honey O Rings vs Ginger Snap Ginger Spiced Oat Clusters With Honey Granola, Ginger Snap

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey O Ring... Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Honey O Rings Organic Cereal	39g	65.3	385	87.2	18.0	2.6	—	5.1
Ginger Snap ... Food 2 Food 2 • GLENCOURT INC. Ginger Snap Ginger Spiced Oat Clusters With Honey Granola	60g	77.0	450	73.3	26.7	6.7	13.3	8.3

Weis, Tasted Crisp Rice Cereal vs Dark Chocolate & Oats Granola Bars, Dark Chocolate; Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Weis, Tasted... Food 1 Food 1 • WEIS MARKETS, INC. Weis, Tasted Crisp Rice Cereal	33g	57.3	394	87.9	12.1	—	—	6.1
Dark Chocola... Food 2 Food 2 • KIND INC. Dark Chocolate & Oats Granola Bars, Dark Chocolate; Oats	40g	45.8	450	67.5	22.5	7.5	17.5	10.0

Coconut Macaroon Granola With Whole Rolled Oats, Coconut Macaroon vs Honey & Oats Corn Flakes, Wheat Flakes And Granola Medley Cereal, Honey & Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Maca... Food 1 Food 1 • TARGET STORES Coconut Macaroon Granola With Whole Rolled Oats	55g	69.4	455	72.7	25.5	7.3	14.6	7.3
Honey & Oats... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Honey & Oats Corn Flakes, Wheat Flakes And Granola Medley Cereal	40g	58.8	375	82.5	17.5	7.5	3.8	7.5

Peanut Butter Chocolate Puffs, Peanut Butter Chocolate vs Pumpkin Spice Grain Free Cereal, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 • WAL-MART STORES, INC. Peanut Butter Chocolate Puffs	39g	58.3	436	79.5	43.6	2.6	11.5	5.1
Pumpkin Spic... Food 2 Food 2 • TRINITY SOFTWARE DEVELOPMENT Pumpkin Spice Grain Free Cereal	38g	21.6	395	36.8	—	5.3	21.1	34.2

Hokus Pokus Sweetened Oat Cereal With Marshmallows, Hokus Pokus vs Honey Almond Flax Naturally Sweetened Multigrain Cluster Cereal, Honey Almond Flax

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hokus Pokus ... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Hokus Pokus Sweetened Oat Cereal With Marshmallows	30g	51.1	400	90.0	43.3	3.3	3.3	6.7
Honey Almond... Food 2 Food 2 • KASHI INTERNATIONAL CORPORATION Honey Almond Flax Naturally Sweetened Multigrain Cluster Cereal	53g	53.4	377	67.9	22.6	15.1	8.5	17.0

Coconut & Caramel Flavor Instant Oatmeal, Coconut & Caramel vs Oats & Honey Organic Granola, Oats & Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut & Ca... Food 1 Food 1 • THE QUAKER OATS COMPANY Coconut & Caramel Flavor Instant Oatmeal	43g	54.2	372	72.1	18.6	7.0	5.8	11.6
Oats & Honey... Food 2 Food 2 • GIANT EAGLE, INC. Oats & Honey Organic Granola	60g	73.4	417	70.0	23.3	6.7	11.7	8.3

Dark Chocolate Granola, Dark Chocolate vs Fruit Whirls Sweetened Multi Grain Cereal, Fruit Whirls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Chocola... Food 1 Food 1 • THE HARRELL SISTERS Dark Chocolate Granola	55g	48.5	455	52.7	18.2	5.5	20.0	18.2
Fruit Whirls... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Fruit Whirls Sweetened Multi Grain Cereal	40g	67.3	375	87.5	47.5	2.5	—	5.0

Rocket Fuel Food Comparisons