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

Apricot Rugelach vs Pecan Twirls Sweet Rolls, Pecan Twirls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apricot Ruge... Food 1 Food 1 • ZARO'S BAKERY Apricot Rugelach	28g	24.5	393	46.4	10.7	—	28.6	7.1
Pecan Twirls... Food 2 Food 2 • FLOWERS FOODS, INC. Pecan Twirls Sweet Rolls	57g	60.2	368	57.9	24.6	3.5	12.3	5.3

Jumbo White Iced Honey Buns vs Banana Mini Muffins, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jumbo White ... Food 1 Food 1 • KRISPY KREME DOUGHNUT CORPORATION Jumbo White Iced Honey Buns	142g	100.0	394	54.9	29.6	1.4	16.9	5.6
Banana Mini ... Food 2 Food 2 • TARGET STORES Banana Mini Muffins	112g	100.0	366	48.2	27.7	1.8	17.0	4.5

Frosted Apple Fritter Toaster Pastries, Apple Fritter vs Pumpkin Cake Roll

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Appl... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Apple Fritter Toaster Pastries, Apple Fritter	96g	100.0	385	71.9	30.2	1.0	9.4	4.2
Pumpkin Cake... Food 2 Food 2 • GIANT EAGLE, INC. Pumpkin Cake Roll	78g	66.1	308	44.9	34.6	1.3	12.8	3.9

Organic Blueberry Muffins vs Toaster Pastries, Wildberry Frosted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Blue... Food 1 Food 1 • JH BIOTECH, INC. Organic Blueberry Muffins	99g	100.0	404	60.6	33.3	1.0	16.2	6.1
Toaster Past... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Toaster Pastries, Wildberry Frosted	52g	70.4	385	71.2	32.7	1.9	9.6	3.9

Soft Pastry With Honey Swirls And Sweet Icing, Iced Honey Bun vs Protein Mini Muffins, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soft Pastry ... Food 1 Food 1 • 7-ELEVEN, INC. Soft Pastry With Honey Swirls And Sweet Icing, Iced Honey Bun	170g	100.0	394	54.7	29.4	1.2	17.1	5.3
Protein Mini... Food 2 Food 2 • BAKE CITY, LLC Protein Mini Muffins, Blueberry	38g	28.4	368	39.5	23.7	—	18.4	13.2

Cinnamon Pastry Bites vs Corn Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Pas... Food 1 Food 1 • WHOLESOME HARVEST BAKING, LLC Cinnamon Pastry Bites	55g	44.6	345	43.6	20.0	1.8	16.4	3.6
Corn Muffin Food 2 Food 2 • THE MUFFIN MAM INC. Corn Muffin	71g	76.6	437	59.2	23.9	2.8	22.5	4.2

Mini Muffins, Chocolate Chip vs Chocolate Chip Flavored Streusel Mini Muffins, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffins... Food 1 Food 1 • HOSTESS BRANDS, LLC Mini Muffins, Chocolate Chip	46g	44.1	413	52.2	32.6	2.2	21.7	4.4
Chocolate Ch... Food 2 Food 2 • WEIS MARKETS, INC. Chocolate Chip Flavored Streusel Mini Muffins	122g	100.0	402	50.8	30.3	1.6	20.5	—

Blueberry Mini Muffins vs Blueberry Southern Style Scones, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mi... Food 1 Food 1 • EARTHDOG Blueberry Mini Muffins	60g	55.9	367	50.0	26.7	1.7	16.7	5.0
Blueberry So... Food 2 Food 2 • BROTHERS GERARD BAKING CO., LLC Blueberry Southern Style Scones	57g	42.3	333	40.4	8.8	1.8	17.5	5.3

Frosted Maple Flavor Toaster Pastries, Frosted Maple vs Toaster Pastries, Wildberry Frosted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Mapl... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Maple Flavor Toaster Pastries	96g	100.0	396	69.8	31.3	1.0	12.5	4.2
Toaster Past... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Toaster Pastries, Wildberry Frosted	52g	70.4	385	71.2	32.7	1.9	9.6	3.9

Chocolate Chip Mini Muffins vs Hot Fudge Sundae Flavored Tasty Pastry, Hot Fudge Sundae

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • SIMPLY BALANCED Chocolate Chip Mini Muffins	56g	53.0	482	51.8	28.6	1.8	28.6	5.4
Hot Fudge Su... Food 2 Food 2 • LEGENDARY FOODS LLC Hot Fudge Sundae Flavored Tasty Pastry	61g	31.1	295	39.3	—	11.5	13.1	32.8

Toaster Pastries, Frosted S' Mores vs Premium Scones Mix, Cinnamon Raisin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toaster Past... Food 1 Food 1 • PRICE CHOPPER SUPERMARKETS Toaster Pastries, Frosted S' Mores	52g	72.1	404	73.1	34.6	1.9	9.6	5.8
Premium Scon... Food 2 Food 2 • SFB SPECIALTY FOODS, INC. Premium Scones Mix, Cinnamon Raisin	53g	48.9	283	47.2	15.1	—	6.6	5.7

Pawfect Choco Chip Mini Chocolate Flavored Paw Muffins, Pawfect Choco Chip vs Mixed Berry Braided Strudels, Mixed Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pawfect Choc... Food 1 Food 1 • FLOWERS FOODS, INC. Pawfect Choco Chip Mini Chocolate Flavored Paw Muffins	47g	42.6	319	48.9	19.2	2.1	12.8	6.4
Mixed Berry ... Food 2 Food 2 • WEST COAST GROCERY COMPANY Mixed Berry Braided Strudels	109g	83.3	321	40.4	14.7	0.9	16.5	3.7

Lemon Flavored Poppyseed Muffins vs Frosted Toaster Pastries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Flavor... Food 1 Food 1 • TARGET Lemon Flavored Poppyseed Muffins	143g	100.0	413	49.7	27.3	0.7	21.0	4.9
Frosted Toas... Food 2 Food 2 • NATURE'S PATH Frosted Toaster Pastries	104g	100.0	404	73.1	34.6	1.9	9.6	5.8

Cream Puffs, Cream vs Whole Grain Frosted Brown Sugar Cinnamon Low Fat Toaster Pastries, Whole Grain Frosted Brown Sugar Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cream Puffs Food 1 Food 1 • DIERBERG'S MARKETS, INC. Cream Puffs	65g	30.3	385	26.2	15.4	1.5	29.2	4.6
Whole Grain ... Food 2 Food 2 • THE KELLOGG COMPANY Whole Grain Frosted Brown Sugar Cinnamon Low Fat Toaster Pastries	50g	67.0	360	74.0	30.0	6.0	5.0	4.0

Banana Nut Muffins vs Double Chocolate Mini Scones, Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut M... Food 1 Food 1 • THE MUFFIN MAM INC. Banana Nut Muffins	71g	74.9	423	56.3	31.0	1.4	21.1	4.2
Double Choco... Food 2 Food 2 • TARGET STORES Double Chocolate Mini Scones	66g	63.4	379	53.0	28.8	3.0	18.2	6.1

Orange Cranberry Scones vs Mini Muffins, Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Orange Cranb... Food 1 Food 1 • TWO-BITE Orange Cranberry Scones	64g	65.7	375	54.7	28.1	1.6	15.6	4.7
Mini Muffins... Food 2 Food 2 • J.S.B. INDUSTRIES, INC. Mini Muffins, Pumpkin	28g	24.8	321	46.4	28.6	0.9	14.3	3.6

Chocolate Roll, Chocolate vs Glazed French Toast Fritters, Glazed French Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Roll Food 1 Food 1 • ATTUNE RECORDS Chocolate Roll	83g	44.2	337	30.1	20.5	2.4	21.7	3.6
Glazed Frenc... Food 2 Food 2 • THE KROGER CO. Glazed French Toast Fritters	113g	100.0	345	50.4	25.7	0.9	14.2	4.4

Butter Ooey Gooey Squares, Butter vs Apple Bran Jumbo Muffins, Apple Bran

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter Ooey ... Food 1 Food 1 • CHARLOTTE'S Butter Ooey Gooey Squares	50g	47.7	440	50.0	34.0	—	26.0	4.0
Apple Bran J... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Apple Bran Jumbo Muffins	111g	96.2	261	46.9	27.9	2.7	6.3	4.5

Spartan, Toaster Pastries, Frosted Brown Sugar Cinnamon, Frosted Brown Sugar Cinnamon vs Rubicon Bakers, Muffins, Blueberry, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Toa... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Toaster Pastries, Frosted Brown Sugar Cinnamon, Frosted Brown Sugar Cinnamon	52g	70.4	385	71.2	32.7	1.9	9.6	3.9
Rubicon Bake... Food 2 Food 2 • RUBICON ENTERPRISES, INC. Rubicon Bakers, Muffins, Blueberry, Blueberry	71g	77.4	380	57.8	32.4	1.4	14.1	5.6

Ing/Nut Paczki Glazed Lemon vs Berry Burst Braided Strudel, Berry Burst

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ing/Nut Pacz... Food 1 Food 1 • MEIJER, INC. Ing/Nut Paczki Glazed Lemon	134g	100.0	291	45.5	—	0.7	10.5	3.7
Berry Burst ... Food 2 Food 2 • WEST COAST GROCERY COMPANY Berry Burst Braided Strudel	109g	83.3	321	40.4	14.7	0.9	16.5	3.7

Rocket Fuel Food Comparisons