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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Cinnamon Brown Sugar Toaster Pastries, Cinnamon Brown Sugar vs Hot Cross Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Bro... Food 1 Food 1 • SIMPLY DELICIOUS, INC. Cinnamon Brown Sugar Toaster Pastries	62g	87.9	371	77.4	29.0	4.8	9.7	4.8
Hot Cross Buns Food 2 Food 2 • WAL-MART STORES, INC. Hot Cross Buns	68g	74.4	309	58.8	23.5	2.9	6.6	5.9

Banana Nut Muffin, Banana Nut vs Banana Flavored Mini Muffins, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut M... Food 1 Food 1 • ARYZTA, LLC Banana Nut Muffin	113g	100.0	416	53.1	29.2	0.9	20.4	5.3
Banana Flavo... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Banana Flavored Mini Muffins	112g	96.3	366	45.5	26.8	0.9	18.8	4.5

Guava Pastry Treat vs Blueberry Flavored Mini Muffins, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Guava Pastry... Food 1 Food 1 • GS1 MEXICO Guava Pastry Treat	33g	27.0	379	45.5	18.2	3.0	21.2	3.0
Blueberry Fl... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Blueberry Flavored Mini Muffins	112g	100.0	384	49.1	27.7	0.9	18.8	5.4

Organic Toaster Pastries, Unfrosted Berry Strawberry vs Chocolate Petite Croissants, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Toas... Food 1 Food 1 Organic Toaster Pastries, Unfrosted Berry Strawberry	52g	76.1	404	76.9	34.6	1.9	8.7	5.8
Chocolate Pe... Food 2 Food 2 Chocolate Petite Croissants, Chocolate	63g	53.8	397	47.6	19.1	3.2	17.5	6.4

Universal Bakery, Chocolate Roll vs Frosted Chocolate Fudge Toaster Pastries, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Universal Ba... Food 1 Food 1 • Z O Z GROUP INC. Universal Bakery, Chocolate Roll	37g	28.3	459	43.2	8.1	2.7	29.7	5.4
Frosted Choc... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Chocolate Fudge Toaster Pastries, Chocolate	96g	100.0	385	71.9	36.5	2.1	9.4	4.2

Frosted Cherry Toaster Pastries, Frosted Cherry vs Party Tray Baklava

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Cher... Food 1 Food 1 • HY-VEE Frosted Cherry Toaster Pastries	52g	70.4	385	71.2	30.8	1.9	9.6	3.9
Party Tray B... Food 2 Food 2 • FULL MOON BAKING COMPANY Party Tray Baklava	35g	49.5	543	80.0	52.9	4.3	31.4	9.1

Frosted Cinnamon Roll Toaster Pastries, Frosted Cinnamon Roll vs Ham & Swiss A Light Flaky Butter Croissant Wrapped Around Ham & Real Swiss Cheese, Ham & Swiss

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Cinn... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Cinnamon Roll Toaster Pastries	96g	100.0	417	68.8	26.0	1.0	14.6	4.2
Ham & Swiss ... Food 2 Food 2 • 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

Birthday Cake Tasty Pastry, Birthday Cake vs Classic Pecan Spins Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Birthday Cak... Food 1 Food 1 • LEGENDARY FOODS LLC Birthday Cake Tasty Pastry	61g	31.1	295	39.3	—	11.5	13.1	32.8
Classic Peca... Food 2 Food 2 • WEIS MARKETS, INC. Classic Pecan Spins Rolls	28g	29.2	357	57.1	25.0	3.6	12.5	3.6

Chocolate Chip Muffins, Chocolate Chip vs Cookies 'N Cream Swiss Rolls, Cookies 'N Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • WAL-MART STORES, INC. Chocolate Chip Muffins	64g	59.8	359	48.4	29.7	—	17.2	4.7
Cookies 'N C... Food 2 Food 2 Cookies 'N Cream Swiss Rolls, Cookies 'N Cream	67g	65.8	388	52.2	32.8	1.5	17.9	3.0

Frosted Wildberry Toaster Pastries, Frosted Wildberry vs Cinnamon Crumb Yogurt Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Wild... Food 1 Food 1 • SCHULZE & BURCH BISCUIT CO. Frosted Wildberry Toaster Pastries	104g	100.0	375	71.2	38.5	1.0	8.7	2.9
Cinnamon Cru... Food 2 Food 2 • MENDEL'S MUFFINS & STUFF, INC. Cinnamon Crumb Yogurt Muffin	99g	100.0	455	68.7	28.3	1.0	22.2	5.1

3"" Lemon Drop vs Chocolate Chip Muffin, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
3"" Lemon Drop Food 1 Food 1 • DIANNE'S FINE DESSERTS, INC. 3"" Lemon Drop	102g	42.3	294	21.6	18.6	—	22.6	2.9
Chocolate Ch... Food 2 Food 2 • HOSTESS BRANDS, LLC Chocolate Chip Muffin	113g	98.1	372	46.0	24.8	0.9	19.5	4.4

Raspberry Filled Mini Muffins, Chocolate vs Cinnamon Crumble Bars, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Fi... Food 1 Food 1 • WAL-MART STORES, INC. Raspberry Filled Mini Muffins, Chocolate	56g	50.6	321	48.2	32.1	1.8	12.5	3.6
Cinnamon Cru... Food 2 Food 2 • SAFEWAY, INC. Cinnamon Crumble Bars	41g	42.3	390	53.7	34.2	—	19.5	4.9

Toaster Pops Pastries, Strawberry vs Strawberry Lemon Muffin, Strawberry Lemon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toaster Pops... Food 1 Food 1 • AMY'S KITCHEN INC. Toaster Pops Pastries, Strawberry	60g	52.8	267	48.3	18.3	3.3	5.8	6.7
Strawberry L... Food 2 Food 2 • THE HVR COMPANY Strawberry Lemon Muffin	162g	100.0	346	44.4	24.7	0.6	17.9	2.5

Churro Muffins, Churro vs Blueberry Acai Smart Tart, Blueberry Acai

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Churro Muffins Food 1 Food 1 • BIMBO BAKERIES USA, INC. Churro Muffins	47g	54.5	383	59.6	38.3	—	14.9	2.1
Blueberry Ac... Food 2 Food 2 • THE SMART FOOD COMPANY, LLC Blueberry Acai Smart Tart	56g	51.6	321	51.8	16.1	3.6	10.7	14.3

Muffins, Vanilla vs Strawberry Cheesecake Filled Mini Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Van... Food 1 Food 1 • ROMA FOOD GROUP, INC. Muffins, Vanilla	85g	69.7	329	42.4	23.5	—	16.5	3.5
Strawberry C... Food 2 Food 2 • WAL-MART STORES, INC. Strawberry Cheesecake Filled Mini Muffins	56g	48.3	357	44.6	25.0	—	17.9	3.6

Giant, Toaster Pastries, Strawberry, Strawberry vs Mediterranean Sweets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Giant, Toast... Food 1 Food 1 • AHOLD USA, INC. Giant, Toaster Pastries, Strawberry, Strawberry	52g	70.4	385	71.2	30.8	1.9	9.6	3.9
Mediterranea... Food 2 Food 2 • NAAMA LTD. Mediterranean Sweets	30g	44.8	433	80.0	26.7	3.3	8.3	6.7

Chocolate Palmiers vs Whole Grain Frosted Blueberry Flavored Toaster Pastry, Whole Grain Frosted Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Pa... Food 1 Food 1 • LUXURY BAKERY Chocolate Palmiers	26g	28.4	538	57.7	30.8	—	30.8	3.9
Whole Grain ... Food 2 Food 2 • THE KELLOGG COMPANY Whole Grain Frosted Blueberry Flavored Toaster Pastry	50g	68.9	360	76.0	30.0	6.0	5.0	4.0

Frosted Toaster Pastries, Pumpkin Spice vs Chocolate Chip Mini Muffins, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Toas... Food 1 Food 1 • SUPERVALU, INC. Frosted Toaster Pastries, Pumpkin Spice	104g	100.0	385	71.2	39.4	1.0	9.6	2.9
Chocolate Ch... Food 2 Food 2 • CAFE VALLEY INC Chocolate Chip Mini Muffins	75g	65.3	387	46.7	25.3	1.3	21.3	4.0

Chocolate Filled Muffins, Chocolate vs Classic Apple Cinnamon Rolls With A Sweet Apple Filling, Classic Apple Cinnamon With A Sweet Apple Filling

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Fi... Food 1 Food 1 • WAL-MART STORES, INC. Chocolate Filled Muffins	113g	100.0	381	54.9	35.4	1.8	16.8	4.4
Classic Appl... Food 2 Food 2 • WAL-MART STORES, INC. Classic Apple Cinnamon Rolls With A Sweet Apple Filling, Classic Apple Cinnamon With A Sweet Apple Filling	32g	31.1	344	53.1	25.0	3.1	14.1	3.1

Strawberry Toaster Pastries, Strawberry vs Baklava

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry T... Food 1 Food 1 • SCHULZE & BURCH BISCUIT CO. Strawberry Toaster Pastries	96g	100.0	354	65.6	38.5	1.0	7.3	3.1
Baklava Food 2 Food 2 • SINBAD FOODS, LLC Baklava	46g	40.3	413	47.8	21.7	2.2	21.7	4.4

Rocket Fuel Food Comparisons