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

Brown Sugar & Cinnamon Frosted Pastry Treats, Brown Sugar & Cinnamon vs 4 Ct Cinnamon Crumb Muffins, Cinnamon Crumb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Sugar ... Food 1 Food 1 • MEIJER, INC. Brown Sugar & Cinnamon Frosted Pastry Treats	52g	70.4	385	71.2	32.7	1.9	9.6	3.9
4 Ct Cinnamo... Food 2 Food 2 • SCHNUCK MARKETS, INC. 4 Ct Cinnamon Crumb Muffins, Cinnamon Crumb	140g	100.0	386	45.7	24.3	0.7	20.7	4.3

Chocolate Croissants, Chocolate vs Muffins, Cranberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Cr... Food 1 Food 1 • TARGET STORES Chocolate Croissants	45g	38.2	422	46.7	15.6	2.2	22.2	6.7
Muffins, Cra... Food 2 Food 2 • BAKO PRODUCTS, INC. Muffins, Cranberry	57g	46.1	351	42.1	26.3	—	19.3	5.3

The Muffin ""Mam"", Muffin, Chocolate Chip, Chocolate Chip vs Strudel Lace, Apple Caramel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Muffin "... Food 1 Food 1 • THE MUFFIN MAM INC. The Muffin ""Mam"", Muffin, Chocolate Chip, Chocolate Chip	55g	59.4	455	58.2	34.6	1.8	23.6	3.6
Strudel Lace... Food 2 Food 2 • SPECIALTY BAKERS, LLC Strudel Lace, Apple Caramel	85g	58.4	289	36.5	10.6	1.2	12.9	3.5

Frosted Brown Sugar Cinnamon Tasty Filled Pastry Bites, Frosted Brown Sugar Cinnamon vs Frosted Sweet Swirl Cupcake Tasty Filled Pastry Bites, Frosted Sweet Swirl Cupcake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Brow... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Brown Sugar Cinnamon Tasty Filled Pastry Bites	40g	55.0	375	72.5	40.0	2.5	8.8	2.5
Frosted Swee... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Sweet Swirl Cupcake Tasty Filled Pastry Bites	26g	37.2	385	73.1	42.3	—	9.6	3.9

Danish Style Cream Cheese Flavor Toaster Pastries, Danish Style Cream Cheese vs Toaster Pastries, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Danish Style... Food 1 Food 1 • GENERAL MILLS, INC. Danish Style Cream Cheese Flavor Toaster Pastries	54g	46.2	352	46.3	14.8	1.9	16.7	5.6
Toaster Past... Food 2 Food 2 • HANNAFORD BROS. CO. Toaster Pastries, Blueberry	52g	70.4	385	71.2	30.8	1.9	9.6	3.9

Royal Mini Burma Pistachio, Pistachio Rolls, Mini Baklava Pistachio vs Palmiers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Royal Mini B... Food 1 Food 1 • ZALATIMO SWEETS Royal Mini Burma Pistachio, Pistachio Rolls, Mini Baklava Pistachio	32g	37.1	431	64.1	28.1	3.1	28.1	3.1
Palmiers Food 2 Food 2 • LY BROTHERS CORPORATION Palmiers	26g	28.5	462	57.7	19.2	—	23.1	7.7

Frosted Brown Sugar Cinnamon Tasty Filled Pastry Bites, Frosted Brown Sugar Cinnamon vs Frosted Strawberry Flavored Toaster Pastries, Frosted Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Brow... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Brown Sugar Cinnamon Tasty Filled Pastry Bites	64g	90.1	391	73.4	40.6	1.6	9.4	3.1
Frosted Stra... Food 2 Food 2 • SAFEWAY, INC. Frosted Strawberry Flavored Toaster Pastries	104g	100.0	375	71.2	38.5	1.0	8.7	2.9

Frosted Blueberry Toaster Pastries, Frosted Blueberry vs Hungarian Pastry Almond Kipfel, Hungarian Pastry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Blue... Food 1 Food 1 • H E BUTT GROCERY COMPANY Frosted Blueberry Toaster Pastries	104g	100.0	375	69.2	36.5	1.0	10.6	3.9
Hungarian Pa... Food 2 Food 2 • GENERAL HANDLE COMPANY Hungarian Pastry Almond Kipfel	24g	22.7	458	50.0	20.8	—	25.0	8.3

Strawberry Toaster Pastries, Strawberry vs Mini Muffins, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry T... Food 1 Food 1 • SIMPLY DELICIOUS, INC. Strawberry Toaster Pastries	62g	85.9	371	75.8	29.0	4.8	9.7	4.8
Mini Muffins... Food 2 Food 2 • 7-ELEVEN, INC. Mini Muffins, Chocolate Chip	74g	69.2	392	50.0	28.4	1.4	20.3	4.1

Banana Nut Muffins, Banana Nut vs Pumpkin/Cheese Croissant Pack, Pumpkin/Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut M... Food 1 Food 1 Banana Nut Muffins, Banana Nut	57g	47.7	404	45.6	24.6	1.8	22.8	5.3
Pumpkin/Chee... Food 2 Food 2 • WEST COAST GROCERY COMPANY Pumpkin/Cheese Croissant Pack	99g	63.6	313	34.3	8.1	1.0	16.2	6.1

Blueberry Mini Muffins, Blueberry vs Blueberry Lemon Muffin, Blueberry Lemon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mi... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Blueberry Mini Muffins	142g	100.0	373	42.3	24.7	1.4	20.4	4.9
Blueberry Le... Food 2 Food 2 • MODERN MUFFIN LLC Blueberry Lemon Muffin	91g	93.2	341	53.9	26.4	1.1	11.0	6.6

Ham & Swiss A Light Flaky Butter Croissant Wrapped Around Ham & Real Swiss Cheese, Ham & Swiss vs Banana Nut Muffin, Banana Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham & Swiss ... Food 1 Food 1 • MONOGRAM FOOD SOLUTIONS LLC Ham & Swiss A Light Flaky Butter Croissant Wrapped Around Ham & Real Swiss Cheese	78g	43.7	321	32.1	6.4	2.6	15.4	12.8
Banana Nut M... Food 2 Food 2 • THE BROWNIE BAKER, INC. Banana Nut Muffin	57g	49.7	404	45.6	26.3	—	22.8	5.3

Date & Oat Bars, Date & Oat vs Drake's, Mini Muffins, Blueberry, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Date & Oat Bars Food 1 Food 1 • AHOLD USA, INC. Date & Oat Bars	56g	58.0	357	57.1	21.4	3.6	14.3	5.4
Drake's, Min... Food 2 Food 2 • MCKEE FOODS CORPORATION Drake's, Mini Muffins, Blueberry, Blueberry	47g	52.4	383	57.5	34.0	—	17.0	2.1

Pumpkin Streusel Mini Muffins, Pumpkin Streusel vs Universal Bakery, Chocolate Swirl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Stre... Food 1 Food 1 • KINGSTON MARKETING CO Pumpkin Streusel Mini Muffins	122g	100.0	377	50.0	27.9	0.8	17.2	4.1
Universal Ba... Food 2 Food 2 • Z O Z GROUP INC. Universal Bakery, Chocolate Swirl	25g	26.8	400	56.0	24.0	—	18.0	8.0

4 Ct Lemon Poppyseed Muffins, Lemon Poppyseed vs Thinly Layered Phyllo Dough With Premium Walnuts, Cashew And Pistachio Nuts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
4 Ct Lemon P... Food 1 Food 1 • SCHNUCK MARKETS, INC. 4 Ct Lemon Poppyseed Muffins, Lemon Poppyseed	129g	100.0	380	44.2	24.8	0.8	20.9	4.7
Thinly Layer... Food 2 Food 2 • NAAMA LTD. Thinly Layered Phyllo Dough With Premium Walnuts, Cashew And Pistachio Nuts	30g	44.8	433	80.0	26.7	3.3	8.3	6.7

Large Classic Italian Cannoli vs Organic Toaster Pastries, Unfrosted Berry Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Large Classi... Food 1 Food 1 • ARTUSO PASTRY FOODS CORPORATION Large Classic Italian Cannoli	85g	57.5	341	36.5	24.7	1.2	15.3	9.4
Organic Toas... Food 2 Food 2 Organic Toaster Pastries, Unfrosted Berry Strawberry	52g	76.1	404	76.9	34.6	1.9	8.7	5.8

Handmade Bakalava vs Everything Bagel Pastry, Everything Bagel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Handmade Bak... Food 1 Food 1 • RAINBOW GAMES INC Handmade Bakalava	26g	18.2	654	42.3	11.5	3.8	50.0	7.7
Everything B... Food 2 Food 2 • WAL-MART STORES, INC. Everything Bagel Pastry	70g	41.3	443	31.4	—	—	31.4	7.1

Frosted A&W Root Beer Flavored Toaster Pastries, Frosted A&W Root Beer vs Chocolate Chip Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted A&W ... Food 1 Food 1 • THE KELLOGG COMPANY Frosted A&W Root Beer Flavored Toaster Pastries	100g	100.0	390	72.0	30.0	1.0	10.0	4.0
Chocolate Ch... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Chocolate Chip Muffins	100g	98.3	390	52.0	30.0	1.0	19.0	4.0

Chocolate Chocolate Chip Muffins, Chocolate Chocolate Chip vs Creme Curls Puff Pastry Treat, Creme Curls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Chocolate Chocolate Chip Muffins	66g	65.9	364	54.6	36.4	3.0	15.2	4.6
Creme Curls ... Food 2 Food 2 • CREME CURLS BAKERY INC. Creme Curls Puff Pastry Treat	43g	43.3	512	53.5	27.9	—	32.6	4.7

Tarts vs Baklava Indulgent Mediterranean Treats

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tarts Food 1 Food 1 • HONEYSTYLE Tarts	85g	67.5	353	42.4	16.5	1.2	18.8	3.5
Baklava Indu... Food 2 Food 2 • SINBAD FOODS, LLC Baklava Indulgent Mediterranean Treats	47g	42.3	404	48.9	21.3	2.1	21.3	4.3

Rocket Fuel Food Comparisons