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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Rice Squares Toasted Rice Cereal vs Frosted Flakes Cereal, Frosted Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Squares... Food 1 Food 1 • WINN-DIXIE STORES, INC. Rice Squares Toasted Rice Cereal	27g	45.3	370	85.2	7.4	—	—	7.4
Frosted Flak... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Frosted Flakes Cereal	40g	69.3	375	90.0	27.5	2.5	—	5.0

Lightly Sweetened Cereal vs Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lightly Swee... Food 1 Food 1 • GENERAL MILLS, INC. Lightly Sweetened Cereal	29g	41.2	379	82.8	20.7	10.3	3.5	6.9
Cereal Food 2 Food 2 • RAISIN BRAN Cereal	61g	76.5	311	78.7	32.8	14.8	1.6	8.2

Peanut Butter Healthy Grains Granola Clusters, Peanut Butter vs Kroger, Living Well, Multi Grain Cereal, Cinnamon, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 • KIND INC. Peanut Butter Healthy Grains Granola Clusters	65g	29.2	185	26.2	7.7	3.1	6.2	7.7
Kroger, Livi... Food 2 Food 2 • THE KROGER CO. Kroger, Living Well, Multi Grain Cereal, Cinnamon, Cinnamon	32g	46.9	375	81.3	25.0	6.2	3.1	9.4

Granola Cereal With Fruit vs Sweetened Cereal With Apple, Cinnamon & Marshmallows, Apple, Cinnamon & Marshmallows

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Granola Cere... Food 1 Food 1 • GRUPO INDUSTRIAL VIDA, S.A. DE C.V. Granola Cereal With Fruit	29g	34.6	414	72.4	24.1	10.3	12.1	10.3
Sweetened Ce... Food 2 Food 2 • THE KELLOGG COMPANY Sweetened Cereal With Apple, Cinnamon & Marshmallows, Apple, Cinnamon & Marshmallows	39g	65.1	385	89.7	43.6	5.1	2.6	5.1

Weis Quality, Simple Living, Whole Grain Oat Cereal With Cinnamon, Cinnamon, Cinnamon vs Toasted Oats Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Weis Quality... Food 1 Food 1 • WEIS MARKETS, INC. Weis Quality, Simple Living, Whole Grain Oat Cereal With Cinnamon, Cinnamon, Cinnamon	32g	46.9	375	81.3	25.0	6.2	3.1	9.4
Toasted Oats... Food 2 Food 2 • RALEY'S Toasted Oats Cereal	28g	35.0	357	75.0	3.6	10.7	5.4	10.7

Vanilla Candy Cane Cookie With Marshmallows Flavored Cereal, Vanilla Candy Cane Cookie With Marshmallows vs Sweetened Cereal With Oats And Honey, Oats And Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Cand... Food 1 Food 1 • THE KELLOGG COMPANY Vanilla Candy Cane Cookie With Marshmallows Flavored Cereal	39g	65.1	385	89.7	38.5	5.1	2.6	5.1
Sweetened Ce... Food 2 Food 2 • POST CONSUMER BRANDS, LLC Sweetened Cereal With Oats And Honey, Oats And Honey	41g	62.6	390	82.9	22.0	4.9	4.9	7.3

Cranberry Cereal, Cranberry vs Sweetened Whole Wheat And Rice Cereal With Real Cinnamon, Cinnamon Crunch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Ce... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Cranberry Cereal	55g	62.6	345	76.4	20.0	18.2	2.7	9.1
Sweetened Wh... Food 2 Food 2 • BI-LO INC. Sweetened Whole Wheat And Rice Cereal With Real Cinnamon, Cinnamon Crunch	31g	42.8	419	77.4	29.0	6.5	9.7	6.5

Toasted Rice Cereal vs Organic Coconut & Baobab Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Rice... Food 1 Food 1 • THE KELLOGG COMPANY Toasted Rice Cereal	40g	100.0	375	90.0	10.0	—	—	7.5
Organic Coco... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Organic Coconut & Baobab Granola	30g	36.5	467	70.0	23.3	6.7	16.7	6.7

Crunchy Honey Roasted Cereal, Honey Roasted vs Crisp Rice Oven Toasted Rice Cereal, Crisp Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crunchy Hone... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Crunchy Honey Roasted Cereal, Honey Roasted	30g	45.0	400	83.3	20.0	6.7	5.0	6.7
Crisp Rice O... Food 2 Food 2 • MEIJER, INC. Crisp Rice Oven Toasted Rice Cereal	39g	67.0	385	87.2	10.3	—	—	7.7

Cranberry Almond Soft Baked Whole Grain Granola vs Crispy Easy Living Cereal Oat Squares, Crispy Oat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Al... Food 1 Food 1 • KSLB HOLDINGS, LLC Cranberry Almond Soft Baked Whole Grain Granola	30g	34.7	433	66.7	23.3	6.7	15.0	6.7
Crispy Easy ... Food 2 Food 2 • FOOD TOWN STORES INC. Crispy Easy Living Cereal Oat Squares, Crispy Oat	42g	58.5	381	78.6	19.1	7.1	4.8	9.5

Cranberry Flax Instant Oatmeal, Cranberry Flax vs Agave Sweet Banana Nut Bread Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Fl... Food 1 Food 1 • MILLVILLE Cranberry Flax Instant Oatmeal	40g	52.8	375	75.0	32.5	7.5	5.0	7.5
Agave Sweet ... Food 2 Food 2 • LEHI VALLEY TRADING COMPANY, INC. Agave Sweet Banana Nut Bread Granola	28g	22.6	464	53.6	17.9	10.7	25.0	10.7

Lightly Sweetened Whole Grain Wheat Cereal, Maple & Brown Sugar vs Crunchy Honey & Oats Naturally Flavored, Lightly Sweetened Corn & Whole Wheat Flake Cereal With Granola, Crunchy Honey & Oats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lightly Swee... Food 1 Food 1 • THE KELLOGG COMPANY Lightly Sweetened Whole Grain Wheat Cereal, Maple & Brown Sugar	52g	76.4	365	84.6	25.0	9.6	3.9	7.7
Crunchy Hone... Food 2 Food 2 • WINCO FOODS, INC. Crunchy Honey & Oats Naturally Flavored, Lightly Sweetened Corn & Whole Wheat Flake Cereal With Granola	39g	60.7	385	84.6	18.0	5.1	3.9	7.7

Cinnamon Granola, Cinnamon vs Honey Oat Crunch Cereal, Honey Oat Crunch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Gra... Food 1 Food 1 • TARGET STORES Cinnamon Granola	29g	36.7	448	72.4	27.6	6.9	13.8	6.9
Honey Oat Cr... Food 2 Food 2 • SMALL PLANET FOODS, INC. Honey Oat Crunch Cereal	65g	99.9	385	83.1	16.9	4.6	3.9	7.7

Caramel Almond Oatmeal Protein, Caramel; Almond vs Blueberries & Cream Flavored Fruit Pieces & Non Dairy Creamer Instant Oatmeal, Blueberries & Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caramel Almo... Food 1 Food 1 • KIND INC. Caramel Almond Oatmeal Protein, Caramel; Almond	43g	37.3	419	53.5	18.6	7.0	14.0	23.3
Blueberries ... Food 2 Food 2 • THE QUAKER OATS COMPANY Blueberries & Cream Flavored Fruit Pieces & Non Dairy Creamer Instant Oatmeal	35g	46.8	371	74.3	31.4	5.7	5.7	8.6

Strawberries Sweetened With Oats & Honey Cereal, Strawberry vs Superfood Hot Cereal, Blueberry Chai

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberries... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Strawberries Sweetened With Oats & Honey Cereal, Strawberry	41g	62.6	390	82.9	26.8	4.9	4.9	7.3
Superfood Ho... Food 2 Food 2 • ANNONA COMPANY LLC Superfood Hot Cereal, Blueberry Chai	42g	39.9	429	61.9	2.4	11.9	14.3	14.3

French Vanilla Almond Granola, French Vanilla vs Peanut Butter Poppers Cereal, Peanut Butter Poppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Vanil... Food 1 Food 1 • TORN & GLASSER INC French Vanilla Almond Granola	55g	61.6	400	63.6	25.5	5.5	12.7	9.1
Peanut Butte... Food 2 Food 2 • TARGET STORES Peanut Butter Poppers Cereal	38g	56.4	421	79.0	26.3	2.6	7.9	7.9

Cocoa Crunch Sweetened Corn Cereal, Cocoa Crunch vs Weis, Wheat Bran Flakes, Whole Grain Wheat Cereal With Bran

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cocoa Crunch... Food 1 Food 1 • MEIJER, INC. Cocoa Crunch Sweetened Corn Cereal	27g	41.5	370	85.2	40.7	7.4	3.7	3.7
Weis, Wheat ... Food 2 Food 2 • WEIS MARKETS, INC. Weis, Wheat Bran Flakes, Whole Grain Wheat Cereal With Bran	29g	35.2	310	79.3	17.2	17.2	1.7	10.3

Key Food, Oatmeal, Apple & Cinnamon, Apple & Cinnamon vs Honey Almond Granola, Honey Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Food, Oa... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Oatmeal, Apple & Cinnamon, Apple & Cinnamon	54g	74.2	370	77.8	38.9	7.4	3.7	9.3
Honey Almond... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Honey Almond Granola	30g	27.1	467	56.7	26.7	10.0	13.3	6.7

Dark Chocolate Hazelnut Granola, Dark Chocolate, Dark Chocolate vs Marshmallow Treasures Toasted Whole Grain Oat Cereal With Marshmallows, Marshmallow Treasures

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Chocola... Food 1 Food 1 • CADIA Dark Chocolate Hazelnut Granola, Dark Chocolate, Dark Chocolate	55g	66.9	436	70.9	25.5	7.3	14.6	10.9
Marshmallow ... Food 2 Food 2 • HARRIS-TEETER INC. Marshmallow Treasures Toasted Whole Grain Oat Cereal With Marshmallows	30g	47.1	400	83.3	40.0	3.3	3.3	6.7

All Natural Granola Clusters, Chocolate Toasted Coconut vs Hippie Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Natural ... Food 1 Food 1 • WEIS MARKETS, INC. All Natural Granola Clusters, Chocolate Toasted Coconut	57g	69.3	421	70.2	26.3	7.0	14.0	8.8
Hippie Granola Food 2 Food 2 • HIPPIE FOODS Hippie Granola	45g	29.6	511	46.7	22.2	11.1	33.3	13.3

Rocket Fuel Food Comparisons