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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Millet Seed (Dried) vs Sorghum, Whole Grain, White, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Millet Seed ... Food 1 Food 1 • USDA Millet Seed (Dried)	100.0	—	74.5	—	2.6	4.2	10.0
Sorghum, Who... Food 2 Food 2 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1

Fonio Food Product vs Flour (Unenriched, Unbleached)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fonio Food P... Food 1 Food 1 • USDA Fonio Food Product	100.0	—	81.3	—	2.2	1.7	7.2
Flour (Unenr... Food 2 Food 2 • USDA Flour (Unenriched, Unbleached)	100.0	362	74.6	—	3.0	1.7	12.0

Amaranth Flour vs Bulgur

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
Bulgur Food 2 Food 2 • USDA Bulgur	100.0	—	75.9	—	11.7	2.4	11.8

Quinoa Flour vs Rolled Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Flour Food 1 Food 1 • USDA Quinoa Flour	100.0	—	69.5	—	6.3	6.6	11.9
Rolled Oats Food 2 Food 2 • USDA Rolled Oats	100.0	—	68.7	—	—	5.9	13.5

Chia Seed vs Buckwheat Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seed Food 1 Food 1 • USDA Chia Seed	70.2	—	38.3	—	—	32.9	17.0
Buckwheat Seed Food 2 Food 2 • USDA Buckwheat Seed	100.0	—	71.1	—	4.1	3.0	11.1

Fonio Food Product vs Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fonio Food P... Food 1 Food 1 • USDA Fonio Food Product	100.0	—	81.3	—	2.2	1.7	7.2
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100.0	365	75.5	—	—	3.9	7.2

Buckwheat Flour vs Einkorn Wheat Grain

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
Einkorn Whea... Food 2 Food 2 • USDA Einkorn Wheat Grain	100.0	—	68.7	—	8.9	3.8	15.1

Sorghum Grain, White, Pearled, Unenriched, Dry, Raw vs Glutinous Rice 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
Glutinous Ri... Food 2 Food 2 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7

Sorghum Grain, White, Pearled, Unenriched, Dry, Raw vs Farro Kernel

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
Farro Kernel Food 2 Food 2 • USDA Farro Kernel	100.0	—	72.1	—	7.3	3.1	12.6

Buckwheat Seed vs Long Grain Brown Rice Kernel (Uncooked)

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
Long Grain B... Food 2 Food 2 • USDA Long Grain Brown Rice Kernel (Uncooked)	100.0	—	76.7	—	3.0	3.3	7.3

Masa vs 00 Wheat 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
00 Wheat Flour Food 2 Food 2 • USDA 00 Wheat Flour	100.0	—	74.5	—	2.7	1.5	11.4

Rye Flour vs Sorghum Bran, White, Unenriched, Dry, Raw

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
Sorghum Bran... Food 2 Food 2 • USDA Sorghum Bran, White, Unenriched, Dry, Raw	65.1	—	68.7	—	35.0	9.3	11.2

Glutinous Rice Flour vs Rolled Oats

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
Rolled Oats Food 2 Food 2 • USDA Rolled Oats	100.0	—	68.7	—	—	5.9	13.5

Rice, Red, Unenriched, Dry, Raw vs Barley 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
Barley Flour Food 2 Food 2 • USDA Barley Flour	100.0	—	77.4	—	12.8	2.5	8.7

00 Wheat Flour vs Farro Kernel

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
Farro Kernel Food 2 Food 2 • USDA Farro Kernel	100.0	—	72.1	—	7.3	3.1	12.6

Masa vs Fine Semolina Flour (Durum Wheat)

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
Fine Semolin... Food 2 Food 2 • USDA Fine Semolina Flour (Durum Wheat)	100.0	—	72.0	—	3.7	1.8	13.3

Sorghum Grain, White, Pearled, Unenriched, Dry, Raw vs Oat 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
Oat Flour Food 2 Food 2 • USDA Oat Flour	100.0	—	69.9	—	10.5	6.3	13.2

Millet Seed (Dried) vs Amaranth Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Millet Seed ... Food 1 Food 1 • USDA Millet Seed (Dried)	100.0	—	74.5	—	2.6	4.2	10.0
Amaranth Flour Food 2 Food 2 • USDA Amaranth Flour	100.0	—	68.8	—	7.2	6.2	13.2

Rice, Black, Unenriched, Raw vs Long Grain White Rice (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice, Black,... Food 1 Food 1 • USDA Rice, Black, Unenriched, Raw	100.0	—	77.2	—	4.2	3.4	7.6
Long Grain W... Food 2 Food 2 • USDA Long Grain White Rice (Uncooked)	100.0	—	80.3	—	0.2	1.0	7.0

Rolled Oats vs Long Grain White Rice (Uncooked)

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
Long Grain W... Food 2 Food 2 • USDA Long Grain White Rice (Uncooked)	100.0	—	80.3	—	0.2	1.0	7.0

Rocket Fuel Food Comparisons For Diabetics