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

Mini Muffins, Chocolate Chip vs Churro Naturally Flavored Muffins, Churro

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffins... Food 1 Food 1 • GIANT EAGLE, INC. Mini Muffins, Chocolate Chip	100g	90.3	390	47.0	26.0	—	21.0	4.0
Churro Natur... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Churro Naturally Flavored Muffins	47g	54.5	383	59.6	38.3	—	14.9	2.1

Glazed Honey Bun, Glazed Honey vs Strawberry Cake Roll, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glazed Honey... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Glazed Honey Bun	57g	53.7	404	50.9	26.3	1.8	19.3	5.3
Strawberry C... Food 2 Food 2 • MEIJER, INC. Strawberry Cake Roll	83g	76.6	434	48.2	37.4	—	25.3	2.4

Crunch Muffins, Almond Poppy vs Double Chocolate Raspberry Filled Muffin, Double Chocolate Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crunch Muffi... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Crunch Muffins, Almond Poppy	99g	78.5	394	42.4	24.2	1.0	22.2	5.1
Double Choco... Food 2 Food 2 • MEIJER, INC. Double Chocolate Raspberry Filled Muffin	99g	87.4	333	47.5	31.3	2.0	14.1	4.0

Poppyseed Scones vs Vanilla Muffins, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Poppyseed Sc... Food 1 Food 1 • TWO-BITE Poppyseed Scones	60g	59.5	400	51.7	21.7	—	18.3	6.7
Vanilla Muffins Food 2 Food 2 • BIMBO BAKERIES USA, INC. Vanilla Muffins	315g	100.0	416	51.4	22.9	0.6	21.3	5.4

Corn Toasties vs Banana Nut Muffins, Banana Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Toasties Food 1 Food 1 • BIMBO BAKERIES USA, INC. Corn Toasties	38g	38.6	368	52.6	21.1	—	15.8	5.3
Banana Nut M... Food 2 Food 2 • ALDI INC. Banana Nut Muffins	100g	78.8	350	42.0	24.0	1.0	19.0	5.0

Mini Muffins, Blueberry vs Moist And Delicious Orange Cranberry Mini Muffins With A Bakery Streusel Topping, Orange Cranberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffins... Food 1 Food 1 • THE KROGER CO. Mini Muffins, Blueberry	53g	43.9	396	43.4	24.5	—	22.6	5.7
Moist And De... Food 2 Food 2 • KINGSTON MARKETING CO Moist And Delicious Orange Cranberry Mini Muffins With A Bakery Streusel Topping, Orange Cranberry	122g	100.0	385	50.8	28.7	0.8	18.0	4.1

Chocolate Dipped Cream Puffs vs Crunch Muffins, Almond Poppy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Di... Food 1 Food 1 • HY-VEE, INC. Chocolate Dipped Cream Puffs	55g	32.5	345	32.7	21.8	1.8	21.8	5.5
Crunch Muffi... Food 2 Food 2 • BYERLY FOODS INTERNATIONAL Crunch Muffins, Almond Poppy	99g	78.5	394	42.4	24.2	1.0	22.2	5.1

Frosted S'mores Toaster Pastries, Frosted S'mores vs Mini Muffins, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted S'mo... Food 1 Food 1 • WEIS MARKETS, INC. Frosted S'mores Toaster Pastries	52g	72.1	404	73.1	34.6	1.9	9.6	5.8
Mini Muffins... Food 2 Food 2 • SCHNUCK MARKETS, INC. Mini Muffins, Chocolate	50g	38.3	380	42.0	24.0	2.0	20.0	6.0

Maker's Basket, Mini Croissants vs Cocktail Croissants

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maker's Bask... Food 1 Food 1 • WEIS MARKETS, INC. Maker's Basket, Mini Croissants	53g	48.0	377	49.1	7.6	1.9	17.0	7.6
Cocktail Cro... Food 2 Food 2 • GOLD STANDARD BAKING, INC. Cocktail Croissants	28g	23.2	321	42.9	7.1	—	12.5	7.1

Muffins, Banana, Chocolate Chip vs Frosted Confetti Cake Tasty Filled Pastry Bites

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Ban... Food 1 Food 1 • NIKOLA'S BISCOTTI & EUROPEAN SPECIALTIES INC. Muffins, Banana, Chocolate Chip	113g	96.4	345	45.1	28.3	0.9	17.7	4.4
Frosted Conf... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Confetti Cake Tasty Filled Pastry Bites	40g	54.9	375	72.5	40.0	2.5	10.0	2.5

Shortcake, Pineapple vs Lemon Poppy Seed Muffins, Lemon Poppy Seed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shortcake, P... Food 1 Food 1 • HSIN TUNG YANG FOODS COMPANY Shortcake, Pineapple	25g	29.0	440	64.0	28.0	4.0	16.0	4.0
Lemon Poppy ... Food 2 Food 2 • FLOUR FUSION WHOLESALE, INC. Lemon Poppy Seed Muffins	70g	58.2	343	44.3	25.7	1.4	17.1	2.9

Apple Flavored Bear Claws, Apple vs Premium Baklawa With Honey Mediterranean Sweets, Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Flavor... Food 1 Food 1 • HOSTESS BRANDS, LLC Apple Flavored Bear Claws	78g	75.7	346	51.3	28.2	1.3	14.1	3.9
Premium Bakl... Food 2 Food 2 • BAKLAWA MADE BETTER SUGAR CANDIES MANUFACTURING LLC Premium Baklawa With Honey Mediterranean Sweets, Honey	33g	48.7	424	78.8	24.2	3.0	9.1	6.1

Ind Profiteroles vs Pecan Tarts, Pecan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ind Profiter... Food 1 Food 1 • RALEY'S Ind Profiteroles	90g	58.6	267	35.6	26.7	2.2	12.2	3.3
Pecan Tarts Food 2 Food 2 • WAL-MART STORES, INC. Pecan Tarts	76g	73.0	421	51.3	23.7	1.3	21.1	4.0

Seeded Restaurant Style Hoagie Rolls, Seeded vs Peanut Mochi

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seeded Resta... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Seeded Restaurant Style Hoagie Rolls	71g	70.4	282	52.1	4.2	1.4	3.5	8.5
Peanut Mochi Food 2 Food 2 • ROYAL FAMILY FOOD CO., LTD. Peanut Mochi	35g	40.8	374	62.9	28.6	2.9	11.4	5.7

Pumpkin Muffins vs Pumpkin Tarts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Muffins Food 1 Food 1 • RED PLATE FOODS, INC. Pumpkin Muffins	70g	60.7	299	45.7	30.0	1.4	12.9	1.4
Pumpkin Tarts Food 2 Food 2 • TWO-BITE Pumpkin Tarts	135g	100.0	370	45.2	25.2	1.5	19.3	4.4

Double Chocolate Muffins With Dulce De Leche Filling, Double Chocolate vs Puff Pastry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Double Choco... Food 1 Food 1 • MEIJER, INC. Double Chocolate Muffins With Dulce De Leche Filling	99g	88.9	364	49.5	33.3	3.0	16.2	5.1
Puff Pastry Food 2 Food 2 • BIMBO BAKERIES USA, INC. Puff Pastry	50g	51.3	480	56.0	22.0	2.0	26.0	6.0

Pumpkin Spice Muffin, Pumpkin Spice vs Blueberry Muffins, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Spic... Food 1 Food 1 • CSM BAKERY PRODUCTS NA, INC. Pumpkin Spice Muffin	113g	100.0	416	54.0	35.4	0.9	20.4	4.4
Blueberry Mu... Food 2 Food 2 • HARVEST BAKERY, INC. Blueberry Muffins	113g	88.4	354	41.6	25.7	0.9	18.6	5.3

Apple Walnut Muffins vs Minis Muffins, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Walnut... Food 1 Food 1 • J&J SNACK FOODS CORP Apple Walnut Muffins	71g	61.8	338	46.5	1.4	1.4	15.5	5.6
Minis Muffin... Food 2 Food 2 • TASTY BAKING COMPANY Minis Muffins, Chocolate Chip	47g	100.0	404	57.5	34.0	2.1	19.2	4.3

Chocolate Flavored Toaster Pastries Pretzel, Chocolate vs Banana Chocolate Chip Mini Muffins, Banana Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Fl... Food 1 Food 1 • CHARMS COMPANY Chocolate Flavored Toaster Pastries Pretzel	96g	100.0	406	66.7	28.1	1.0	14.6	4.2
Banana Choco... Food 2 Food 2 • NIKOLA'S BISCOTTI & EUROPEAN SPECIALTIES INC. Banana Chocolate Chip Mini Muffins	113g	91.1	354	42.5	24.8	0.9	14.2	4.4

Chocolate Flavored Toaster Pastries Pretzel, Chocolate vs Strawberry Shortcake Flavor Mini Muffins, Strawberry Shortcake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Fl... Food 1 Food 1 • CHARMS COMPANY Chocolate Flavored Toaster Pastries Pretzel	96g	100.0	406	66.7	28.1	1.0	14.6	4.2
Strawberry S... Food 2 Food 2 • MCKEE FOODS CORPORATION Strawberry Shortcake Flavor Mini Muffins	48g	56.4	375	60.4	37.5	—	12.5	4.2

Rocket Fuel Food Comparisons