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

Original Cereal, Original vs Strawberry Cream Cereal, Strawberry Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Cereal Food 1 Food 1 • POST CONSUMER BRANDS, LLC Original Cereal	38g	61.1	395	84.2	36.8	2.6	6.6	2.6
Strawberry C... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Strawberry Cream Cereal	60g	84.4	350	81.7	20.0	10.0	1.7	8.3

Simple Source Tosted Crispy Rice Cereal, Crispy Rice vs La Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Simple Sourc... Food 1 Food 1 • HY-VEE, INC. Simple Source Tosted Crispy Rice Cereal, Crispy Rice	41g	70.8	390	87.8	9.8	—	1.2	7.3
La Granola Food 2 Food 2 • LOS BAGELS CO. INC. La Granola	56g	46.2	547	52.9	15.9	8.8	31.8	14.1

Multi Grain Toasted Cereal vs Crunch! Cereal, Honey Cruncho's

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multi Grain ... Food 1 Food 1 • SUPERVALU, INC. Multi Grain Toasted Cereal	40g	54.9	375	80.0	20.0	10.0	3.8	7.5
Crunch! Cere... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Crunch! Cereal, Honey Cruncho's	32g	49.1	406	84.4	21.9	6.2	4.7	6.3

Kellogg's Raisin Bran Cereal Family Size, 24 Oz vs Toasted Oats Whole Grain Oat Cereal, Toasted Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Ra... Food 1 Food 1 • THE KELLOGG COMPANY Kellogg's Raisin Bran Cereal Family Size, 24 Oz	59g	78.4	322	79.7	28.8	11.9	1.7	8.5
Toasted Oats... Food 2 Food 2 • MEIJER, INC. Toasted Oats Whole Grain Oat Cereal	28g	35.0	357	75.0	3.6	10.7	5.4	10.7

Lieber's Choco Chiplets, 7 Oz vs Frosted Flakes Sweetened Flakes Of Corn Cereal, Frosted Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lieber's Cho... Food 1 Food 1 • LIEBER CHOCOLATE & FOOD PRODUCTS CO. Lieber's Choco Chiplets, 7 Oz	32g	38.6	438	65.6	21.9	3.1	15.6	6.3
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

Berry Flavored Colossal Crunch Cereal, Berry vs Natural Vanilla Crunch Granola, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry Flavor... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Berry Flavored Colossal Crunch Cereal	38g	63.3	395	86.8	44.7	2.6	4.0	2.6
Natural Vani... Food 2 Food 2 • AURORA PRODUCTS Natural Vanilla Crunch Granola, Vanilla	30g	40.8	433	76.7	30.0	6.7	10.0	6.7

Essential Everyday, Fruity Crispy Rice vs Mixed Nut Whole Grain Rolled Oat Clusters With Hazelnuts, Almonds, Brazil Nuts, And Pecans Granola, Mixed Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Essential Ev... Food 1 Food 1 • SUPERVALU, INC. Essential Everyday, Fruity Crispy Rice	27g	47.4	407	88.9	40.7	—	3.7	3.7
Mixed Nut Wh... Food 2 Food 2 • SCHNUCK MARKETS, INC. Mixed Nut Whole Grain Rolled Oat Clusters With Hazelnuts, Almonds, Brazil Nuts, And Pecans Granola	58g	60.3	500	60.3	19.0	5.2	24.1	10.3

Cereal, Lightly Sweetened vs Sweetened Wheat & Rice Cereal With Cinnamon Squares, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cereal, Ligh... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Cereal, Lightly Sweetened	55g	76.4	345	81.8	20.0	10.9	1.8	9.1
Sweetened Wh... Food 2 Food 2 • SAVE MART SUPERMARKETS INC. Sweetened Wheat & Rice Cereal With Cinnamon Squares, Cinnamon	41g	56.2	415	78.1	29.3	7.3	11.0	7.3

Sweetened Corn & Oat Cereal, Sweetened vs Peanut Butter Toffee Crunch Organic Granola, Peanut Butter; Toffee

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Co... Food 1 Food 1 • THE QUAKER OATS COMPANY Sweetened Corn & Oat Cereal	24g	39.4	375	87.5	37.5	4.2	4.2	4.2
Peanut Butte... Food 2 Food 2 • THE KELLOGG COMPANY Peanut Butter Toffee Crunch Organic Granola, Peanut Butter; Toffee	59g	52.2	475	52.5	22.0	5.1	22.0	17.0

Banana Nut Sweetened Whole Grain Oat Cereal, Banana Nut vs Gluten Free Crunchy Fruit & Nut Granola With Raisins, Coconut, Almonds, Walnuts & Dried Cranberries, Fruit & Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut S... Food 1 Food 1 • GENERAL MILLS, INC. Banana Nut Sweetened Whole Grain Oat Cereal	36g	50.7	389	80.6	30.6	8.3	5.6	8.3
Gluten Free ... Food 2 Food 2 • HY-VEE, INC. Gluten Free Crunchy Fruit & Nut Granola With Raisins, Coconut, Almonds, Walnuts & Dried Cranberries, Fruit & Nut	60g	68.5	450	68.3	18.3	8.3	15.0	13.3

Toasted Whole Grain Oat Cereal vs Coconut Milk, Cranberries, Almonds, Toasted Coconut & Flaxseed Steel Cut Oats Power Bowl, Coconut Milk, Cranberries, Almonds, Toasted Coconut & Flaxseed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Whol... Food 1 Food 1 • GENERAL MILLS, INC. Toasted Whole Grain Oat Cereal	36g	42.3	361	72.2	5.6	11.1	6.9	13.9
Coconut Milk... Food 2 Food 2 • CEDARLANE NATURAL FOODS, INC. Coconut Milk, Cranberries, Almonds, Toasted Coconut & Flaxseed Steel Cut Oats Power Bowl, Coconut Milk, Cranberries, Almonds, Toasted Coconut & Flaxseed	220g	51.3	100	13.2	6.8	1.4	4.6	1.8

Toasted Coconut Ginger vs Oven Toasted Corn Squares Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Coco... Food 1 Food 1 • SMALL BATCH ORGANICS, LLC Toasted Coconut Ginger	30g	30.5	433	60.0	20.0	6.7	16.7	10.0
Oven Toasted... Food 2 Food 2 • SHURFINE Oven Toasted Corn Squares Cereal	31g	51.4	387	87.1	9.7	3.2	—	6.5

Honey Graham Cereal vs Golden Honey O's Cereal, Golden Honey O's

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Graham... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Honey Graham Cereal	30g	42.8	400	76.7	33.3	3.3	10.0	6.7
Golden Honey... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Golden Honey O's Cereal	40g	64.9	425	85.0	42.5	2.5	7.5	2.5

Cotton Candy Sweetened Corn & Oat Cereal, Cotton Candy vs Frosted Flakes Sweetened Corn Cereal, Frosted Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cotton Candy... Food 1 Food 1 • THE QUAKER OATS COMPANY Cotton Candy Sweetened Corn & Oat Cereal	38g	63.0	395	86.8	44.7	2.6	4.0	5.3
Frosted Flak... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Frosted Flakes Sweetened Corn Cereal	40g	65.3	350	82.5	35.0	—	—	5.0

Frosted Oat Cereal vs Frosted Corn Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Oat ... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Frosted Oat Cereal	40g	61.0	400	82.5	40.0	5.0	3.8	5.0
Frosted Corn... Food 2 Food 2 • PUBLIC LABEL BRANDS, INC. Frosted Corn Flakes	31g	53.7	387	90.3	41.9	3.2	—	3.2

Honey Nut O's Cereal, Honey Nut O's vs Double Chocolate Cereal, Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Nut O'... Food 1 Food 1 • GLENCOURT INC. Honey Nut O's Cereal	41g	58.4	390	80.5	26.8	7.3	4.9	9.8
Double Choco... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Double Chocolate Cereal	42g	71.3	381	88.1	54.8	2.4	3.6	2.4

Maple Pecan Custom Milled Oatmeal, Maple Pecan vs Choco Fillos Crunchy Cereal Pillows With Nougat Creme, Choco Fillos

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Pecan ... Food 1 Food 1 • UMPQUA OATS, INC Maple Pecan Custom Milled Oatmeal	73g	75.0	384	60.3	15.1	6.8	9.6	12.3
Choco Fillos... Food 2 Food 2 • PASKESZ CANDY COMPANY Choco Fillos Crunchy Cereal Pillows With Nougat Creme	25g	30.8	480	68.0	36.0	4.0	20.0	4.0

Organic Honey Toasted Oat Cereal, Honey vs Blueberries & Cream Flavor Instant Oatmeal, Blueberries; Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hone... Food 1 Food 1 • KELLOGG COMPANY Organic Honey Toasted Oat Cereal, Honey	44g	58.4	386	79.6	15.9	11.4	5.7	9.1
Blueberries ... Food 2 Food 2 • THE QUAKER OATS COMPANY Blueberries & Cream Flavor Instant Oatmeal, Blueberries; Cream	30g	38.9	367	73.3	26.7	6.7	5.0	10.0

Fruity Bites Sweetened Rice Cereal, Fruity Bites vs Steel Cut Oatmeal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruity Bites... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Fruity Bites Sweetened Rice Cereal	36g	63.4	389	88.9	41.7	—	2.8	2.8
Steel Cut Oa... Food 2 Food 2 • FRESH AND EASY, LLC Steel Cut Oatmeal	113g	35.6	106	17.7	7.1	1.8	2.2	3.5

Berry Treets Sweetened Multi Grain Cereal, Berry Treets vs Frosted Fruit Sweetened Multi Grain Cereal, Frosted Fruit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry Treets... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Berry Treets Sweetened Multi Grain Cereal	26g	43.4	385	88.5	42.3	3.8	3.9	3.9
Frosted Frui... Food 2 Food 2 • KINGSTON MARKETING CO Frosted Fruit Sweetened Multi Grain Cereal	32g	55.3	375	90.6	53.1	3.1	—	6.3

Rocket Fuel Food Comparisons