Rocket Fuel Food Comparisons
For Diabetics
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
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.
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.
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.
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.
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.
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.