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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Amaranth Flour vs Rolled Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amaranth Flour Food 1 Food 1 • USDA Amaranth Flour	100.0	—	68.8	—	7.2	6.2	13.2
Rolled Oats Food 2 Food 2 • USDA Rolled Oats	100.0	—	68.7	—	—	5.9	13.5

Rolled Oats vs Pastry Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rolled Oats Food 1 Food 1 • USDA Rolled Oats	100.0	—	68.7	—	—	5.9	13.5
Pastry Flour Food 2 Food 2 • USDA Pastry Flour	100.0	358	77.2	—	—	1.6	8.8

Sorghum Flour vs Einkorn Wheat Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Flour Food 1 Food 1 • USDA Sorghum Flour	100.0	—	77.4	—	6.0	3.6	8.3
Einkorn Whea... Food 2 Food 2 • USDA Einkorn Wheat Grain	100.0	—	68.7	—	8.9	3.8	15.1

Flour (Unenriched, Unbleached) vs Amaranth Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (Unenr... Food 1 Food 1 • USDA Flour (Unenriched, Unbleached)	100.0	362	74.6	—	3.0	1.7	12.0
Amaranth Flour Food 2 Food 2 • USDA Amaranth Flour	100.0	—	68.8	—	7.2	6.2	13.2

Rice, Red, Unenriched, Dry, Raw vs Yellow Corn Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice, Red, U... Food 1 Food 1 • USDA Rice, Red, Unenriched, Dry, Raw	100.0	—	76.2	—	4.2	3.4	8.6
Yellow Corn ... Food 2 Food 2 • USDA Yellow Corn Flour	100.0	364	80.8	1.0	4.3	1.7	6.2

Sorghum, Whole Grain, White, Dry, Raw vs Rice, Black, Unenriched, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum, Who... Food 1 Food 1 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1
Rice, Black,... Food 2 Food 2 • USDA Rice, Black, Unenriched, Raw	100.0	—	77.2	—	4.2	3.4	7.6

00 Wheat Flour vs Glutinous Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
00 Wheat Flour Food 1 Food 1 • USDA 00 Wheat Flour	100.0	—	74.5	—	2.7	1.5	11.4
Glutinous Ri... Food 2 Food 2 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7

Rolled Oats vs Masa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rolled Oats Food 1 Food 1 • USDA Rolled Oats	100.0	—	68.7	—	—	5.9	13.5
Masa Food 2 Food 2 • USDA Masa	100.0	—	76.7	—	7.0	4.3	7.6

Masa vs Yellow Corn Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Masa Food 1 Food 1 • USDA Masa	100.0	—	76.7	—	7.0	4.3	7.6
Yellow Corn ... Food 2 Food 2 • USDA Yellow Corn Flour	100.0	364	80.8	1.0	4.3	1.7	6.2

Semolina Flour (Durum Wheat) vs Amaranth Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Semolina Flo... Food 1 Food 1 • USDA Semolina Flour (Durum Wheat)	100.0	—	73.8	—	3.2	1.6	11.7
Amaranth Flour Food 2 Food 2 • USDA Amaranth Flour	100.0	—	68.8	—	7.2	6.2	13.2

Buckwheat Flour vs Rice, Red, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buckwheat Flour Food 1 Food 1 • USDA Buckwheat Flour	100.0	—	75.0	—	10.4	2.5	8.9
Rice, Red, U... Food 2 Food 2 • USDA Rice, Red, Unenriched, Dry, Raw	100.0	—	76.2	—	4.2	3.4	8.6

Rye Flour vs Buckwheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rye Flour Food 1 Food 1 • USDA Rye Flour	100.0	—	77.2	—	13.7	1.9	8.4
Buckwheat Flour Food 2 Food 2 • USDA Buckwheat Flour	100.0	—	75.0	—	10.4	2.5	8.9

Sorghum Grain, White, Pearled, Unenriched, Dry, Raw vs 00 Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Grai... Food 1 Food 1 • USDA Sorghum Grain, White, Pearled, Unenriched, Dry, Raw	100.0	—	74.9	—	3.9	3.3	10.3
00 Wheat Flour Food 2 Food 2 • USDA 00 Wheat Flour	100.0	—	74.5	—	2.7	1.5	11.4

Glutinous Rice Flour vs Khorasan Wheat Kernel (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7
Khorasan Whe... Food 2 Food 2 • USDA Khorasan Wheat Kernel (Raw)	100.0	—	71.8	—	10.5	2.8	14.8

White Rice Flour vs Sorghum Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rice F... Food 1 Food 1 • USDA White Rice Flour	100.0	359	79.8	—	0.5	1.3	6.9
Sorghum Flour Food 2 Food 2 • USDA Sorghum Flour	100.0	—	77.4	—	6.0	3.6	8.3

00 Wheat Flour vs Rolled Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
00 Wheat Flour Food 1 Food 1 • USDA 00 Wheat Flour	100.0	—	74.5	—	2.7	1.5	11.4
Rolled Oats Food 2 Food 2 • USDA Rolled Oats	100.0	—	68.7	—	—	5.9	13.5

Buckwheat Flour vs Sorghum Grain, White, Pearled, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buckwheat Flour Food 1 Food 1 • USDA Buckwheat Flour	100.0	—	75.0	—	10.4	2.5	8.9
Sorghum Grai... Food 2 Food 2 • USDA Sorghum Grain, White, Pearled, Unenriched, Dry, Raw	100.0	—	74.9	—	3.9	3.3	10.3

Bulgur vs Long Grain White Rice (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgur Food 1 Food 1 • USDA Bulgur	100.0	—	75.9	—	11.7	2.4	11.8
Long Grain W... Food 2 Food 2 • USDA Long Grain White Rice (Uncooked)	100.0	—	80.3	—	0.2	1.0	7.0

Rice, Red, Unenriched, Dry, Raw vs Pastry Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice, Red, U... Food 1 Food 1 • USDA Rice, Red, Unenriched, Dry, Raw	100.0	—	76.2	—	4.2	3.4	8.6
Pastry Flour Food 2 Food 2 • USDA Pastry Flour	100.0	358	77.2	—	—	1.6	8.8

Buckwheat Seed vs Masa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buckwheat Seed Food 1 Food 1 • USDA Buckwheat Seed	100.0	—	71.1	—	4.1	3.0	11.1
Masa Food 2 Food 2 • USDA Masa	100.0	—	76.7	—	7.0	4.3	7.6

Rocket Fuel Food Comparisons For Diabetics