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

Cinnamon Flax Organic Granola, Cinnamon Flax vs Sprouted Oat O's, Oat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Fla... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Cinnamon Flax Organic Granola	48g	57.7	438	70.8	22.9	8.3	12.5	10.4
Sprouted Oat... Food 2 Food 2 • MORGAN WHOLESALE BUILDING MATERIAL, CO. Sprouted Oat O's, Oat	26g	30.8	423	73.1	7.7	11.5	5.8	15.4

Fruit Whirls Sweetened Multi Grain Cereal, Fruit Whirls vs Instant Oatmeal, Salted Caramel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit Whirls... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Fruit Whirls Sweetened Multi Grain Cereal	40g	67.3	375	87.5	47.5	2.5	—	5.0
Instant Oatm... Food 2 Food 2 • BAY VALLEY FOODS, LLC Instant Oatmeal, Salted Caramel	38g	50.5	395	76.3	29.0	7.9	5.3	10.5

Apple Dapples Sweetened Multi Grain Apple And Cinnamon Cereal, Apple Dapples vs Fruit Frenzy Sweetened Multi Grain Cereal, Fruit Frenzy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Dapple... Food 1 Food 1 • BI-LO INC. Apple Dapples Sweetened Multi Grain Apple And Cinnamon Cereal	39g	65.0	385	87.2	43.6	2.6	2.6	5.1
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

Weis Quality, Cinni Mini Crunch, Sweetened Wheat And Rice Cereal With Cinnamon vs Cookies & Creme Cereal, Cookies & Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Weis Quality... Food 1 Food 1 • WEIS MARKETS, INC. Weis Quality, Cinni Mini Crunch, Sweetened Wheat And Rice Cereal With Cinnamon	30g	44.9	433	80.0	33.3	3.3	11.7	3.3
Cookies & Cr... Food 2 Food 2 • ISRAEL EDIBLE PRODUCTS LTD. Cookies & Creme Cereal, Cookies & Cream	60g	89.7	433	80.0	30.0	3.3	10.0	5.0

Cinnamon Sweetened Oat, Corn, Wheat And Rice Cereal, Cinnamon vs Raisin Bran Crunchy Sweetened Wheat & Rice Flakes Cereal With Raisins, & Oats & Honey Granola Clusters, Raisin Bran

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Swe... Food 1 Food 1 • SAFEWAY, INC. Cinnamon Sweetened Oat, Corn, Wheat And Rice Cereal	42g	62.4	381	81.0	23.8	4.8	3.6	9.5
Raisin Bran ... Food 2 Food 2 • SAFEWAY, INC. Raisin Bran Crunchy Sweetened Wheat & Rice Flakes Cereal With Raisins, & Oats & Honey Granola Clusters	55g	82.5	364	83.6	32.7	7.3	1.8	7.3

Organic Crunchy Granola vs Sprouted Ancient Maize Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Crun... Food 1 Food 1 • NATURE'S PATH ORGANIC Organic Crunchy Granola	30g	38.4	467	73.3	26.7	6.7	13.3	10.0
Sprouted Anc... Food 2 Food 2 • MORGAN WHOLESALE BUILDING MATERIAL, CO. Sprouted Ancient Maize Flakes	47g	70.6	383	83.0	8.5	6.4	4.3	6.4

Blueberry Lemon Vibrant Oats, Blueberry Lemon vs Frosted Oat Cereal With Marshmallows, Frosted Oat With Marshmallows

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Le... Food 1 Food 1 • PURELY ELIZABETH Blueberry Lemon Vibrant Oats	57g	59.7	386	63.2	14.0	8.8	10.5	10.5
Frosted Oat ... Food 2 Food 2 • MEIJER, INC. Frosted Oat Cereal With Marshmallows, Frosted Oat With Marshmallows	40g	61.0	400	82.5	40.0	5.0	3.8	5.0

Holy Crap, Limited Edition Breakfast Cereal, Dark Chocolate, Dark Chocolate vs Toasted Rice Crunchy Oven Toasted Rice Cereal, Toasted Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Holy Crap, L... Food 1 Food 1 • UNISA FISHER LLC Holy Crap, Limited Edition Breakfast Cereal, Dark Chocolate, Dark Chocolate	28g	22.7	429	57.1	28.6	14.3	17.9	14.3
Toasted Rice... Food 2 Food 2 • STATER BROS. MARKETS INC. Toasted Rice Crunchy Oven Toasted Rice Cereal	27g	45.3	370	85.2	7.4	—	—	7.4

Apple & Cinnamon Instant Oatmeal, Apple & Cinnamon vs Chocolate Chip Gluten Free Granola, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple & Cinn... Food 1 Food 1 • LIDL Apple & Cinnamon Instant Oatmeal	40g	52.6	375	75.0	32.5	7.5	3.8	10.0
Chocolate Ch... Food 2 Food 2 • JESSICA'S NATURAL FOODS, LLC Chocolate Chip Gluten Free Granola	60g	29.3	217	28.3	13.3	3.3	10.0	5.0

Natural Corn Cereal With Sugar And Cinnamon vs Fiber One, Protein Sweetened Granola Cereal, Cranberry Almond, Cranberry Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Corn... Food 1 Food 1 • SKY BLUE DIGITAL Natural Corn Cereal With Sugar And Cinnamon	20g	30.5	395	80.0	60.0	2.5	5.0	5.0
Fiber One, P... Food 2 Food 2 • GENERAL MILLS, INC. Fiber One, Protein Sweetened Granola Cereal, Cranberry Almond, Cranberry Almond	55g	69.4	400	74.6	29.1	9.1	9.1	10.9

Blueberry Sweetened Whole Grain Oat Cereal, Blueberry vs Simply Granola Flax & Fruit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Sw... Food 1 Food 1 • GENERAL MILLS, INC. Blueberry Sweetened Whole Grain Oat Cereal	36g	50.7	389	80.6	27.8	8.3	5.6	8.3
Simply Grano... Food 2 Food 2 • WILD BLUE YONDER FOODS Simply Granola Flax & Fruit	30g	32.6	367	66.7	13.3	10.0	10.0	13.3

Cinnamon Multigrain Cereal, Cinnamon vs Whole Grain Wheat & Bran Cereal With Raisins, Cinnamon, And Steel Cut Oat Clusters

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Mul... Food 1 Food 1 • MILLVILLE Cinnamon Multigrain Cereal	42g	62.4	381	81.0	23.8	4.8	3.6	9.5
Whole Grain ... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Whole Grain Wheat & Bran Cereal With Raisins, Cinnamon, And Steel Cut Oat Clusters	53g	78.6	358	83.0	35.9	7.5	1.9	7.6

Chocolate Peanut Butter Nut Butter Granola, Chocolate Peanut Butter vs Whole Wheat And Rice Cereal With Cinnamon, Toasted Cinnamon Squares

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Pe... Food 1 Food 1 • PURELY ELIZABETH Chocolate Peanut Butter Nut Butter Granola	30g	30.2	467	63.3	20.0	10.0	20.0	13.3
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

Roundy's, Honey Nut Tasteeos, Sweetened Toasted Oat Cereal, Almond, Almond vs Sweetened Wheatfuls Lightly Sweetened Whole Grain Wheat Cereal, Sweetened Wheat Fuls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Ho... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Honey Nut Tasteeos, Sweetened Toasted Oat Cereal, Almond, Almond	28g	39.1	393	78.6	32.1	7.1	5.4	7.1
Sweetened Wh... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Sweetened Wheatfuls Lightly Sweetened Whole Grain Wheat Cereal, Sweetened Wheat Fuls	55g	76.4	382	81.8	20.0	10.9	1.8	9.1

Oat Squares Crunchy Oat Cereal With A Sprinkle Of Brown Sugar, Oat Squares vs Kind, 100% Healthy Whole Grains, Dark Chocolate & Cranberry Clusters, Dark Chocolate & Cranberry Clusters

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oat Squares ... Food 1 Food 1 • HY-VEE, INC. Oat Squares Crunchy Oat Cereal With A Sprinkle Of Brown Sugar	56g	77.8	375	80.4	16.1	8.9	4.5	10.7
Kind, 100% H... Food 2 Food 2 • KIND INC. Kind, 100% Healthy Whole Grains, Dark Chocolate & Cranberry Clusters, Dark Chocolate & Cranberry Clusters	29g	38.6	448	79.3	24.1	10.3	10.3	10.3

Maple & Brown Sugar Instant Oatmeal, Maple & Brown Sugar vs Honey Oat Organic Granola, Honey Oat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple & Brow... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Maple & Brown Sugar Instant Oatmeal	54g	70.3	370	72.2	31.5	5.6	5.6	7.4
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

Cherry & Berry Granola, Cherry & Berry vs Sweetened Chocolate Flavored Rice Cereal With Real Cocoa, Sweetened Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry & Ber... Food 1 Food 1 • JESSICA'S NATURAL FOODS, LLC Cherry & Berry Granola	60g	31.3	217	30.0	15.0	3.3	8.3	5.0
Sweetened Ch... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Sweetened Chocolate Flavored Rice Cereal With Real Cocoa	56g	100.0	393	85.7	33.9	1.8	4.5	5.4

Original Organic Whole Grain Granola vs Crispy Hexagons Corn And Rice Cereal, Crispy Hexagons

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Org... Food 1 Food 1 • MOUNTAIN RISE ORGANICS, INC. Original Organic Whole Grain Granola	27g	28.3	519	63.0	14.8	7.4	22.2	11.1
Crispy Hexag... Food 2 Food 2 • FAREWAY STORES, INC. Crispy Hexagons Corn And Rice Cereal	39g	64.1	385	87.2	15.4	2.6	8.3	7.7

Schnucks, Fruit Rings, Sweetened Multi Grain Cereal, Orange, Lemon, Cherry, Lime & Berry, Orange, Lemon, Cherry, Lime & Berry vs Frosted Flakes Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Schnucks, Fr... Food 1 Food 1 • SCHNUCK MARKETS, INC. Schnucks, Fruit Rings, Sweetened Multi Grain Cereal, Orange, Lemon, Cherry, Lime & Berry, Orange, Lemon, Cherry, Lime & Berry	29g	43.5	379	86.2	37.9	10.3	3.5	3.5
Frosted Flak... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Frosted Flakes Cereal	41g	73.3	390	90.2	36.6	—	—	4.9

Chocolatey Whole Grain With Marshmallows Cereal vs Maple & Brown Sugar Lower Sugar Instant Oatmeal, Maple & Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolatey W... Food 1 Food 1 • GENERAL MILLS, INC. Chocolatey Whole Grain With Marshmallows Cereal	36g	57.0	389	86.1	33.3	5.6	4.2	5.6
Maple & Brow... Food 2 Food 2 • NASH FINCH COMPANY Maple & Brown Sugar Lower Sugar Instant Oatmeal	34g	40.7	353	70.6	11.8	8.8	5.9	11.8

Rocket Fuel Food Comparisons