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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Chocolate Chip Muff'n Stix, Chocolate Chip vs Chocolate Chip Mini Muffins, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • HOSTESS BRANDS, LLC Chocolate Chip Muff'n Stix	28g	30.7	429	57.1	—	—	21.4	3.6
Chocolate Ch... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Chocolate Chip Mini Muffins	114g	100.0	360	49.1	33.3	2.6	16.7	5.3

Nazook Pastry vs Banana Nut Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nazook Pastry Food 1 Food 1 • LORD DE PASTRY Nazook Pastry	22g	21.1	409	50.0	13.6	—	20.5	4.6
Banana Nut M... Food 2 Food 2 • FGF LLC Banana Nut Muffin	127g	100.0	433	48.8	27.6	1.6	24.4	5.5

Mt Evans Muffins, Banana Walnut vs Blueberry Mini Muffins, Blurberry Mini

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mt Evans Muf... Food 1 Food 1 • YUMBANA LLC Mt Evans Muffins, Banana Walnut	71g	50.6	296	39.4	14.1	2.8	14.1	2.8
Blueberry Mi... Food 2 Food 2 • ASSOCIATED FOOD STORES, INC. Blueberry Mini Muffins, Blurberry Mini	102g	82.6	373	43.1	25.5	1.0	20.6	3.9

Vanilla Latte Flavored Muffins With Creme Filling, Vanilla With Creme Filling vs Kasia's, Pierogi, Sweet Cheese, Sweet Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Latt... Food 1 Food 1 • WAL-MART STORES, INC. Vanilla Latte Flavored Muffins With Creme Filling, Vanilla With Creme Filling	113g	98.4	363	46.0	25.7	0.9	17.7	4.4
Kasia's, Pie... Food 2 Food 2 • KASIA'S DELI INC. Kasia's, Pierogi, Sweet Cheese, Sweet Cheese	99g	75.9	242	40.4	5.1	1.0	4.6	10.1

Muffins, Chocolate Chip vs Chocolate Chip Mini Muffins, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Cho... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Muffins, Chocolate Chip	99g	100.0	424	59.6	32.3	1.0	19.2	4.0
Chocolate Ch... Food 2 Food 2 • ARYZTA, LLC Chocolate Chip Mini Muffins	64g	59.3	422	50.0	28.1	1.6	21.9	4.7

Sugar Free Muffins, Double Chocolate Chip vs Frosted Chocolate Fudge Pastry Treats, Frosted Chocolate Fudge

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sugar Free M... Food 1 Food 1 • J&J SNACK FOODS CORP Sugar Free Muffins, Double Chocolate Chip	57g	48.3	333	47.4	—	3.5	15.8	5.3
Frosted Choc... Food 2 Food 2 • MEIJER, INC. Frosted Chocolate Fudge Pastry Treats	52g	70.2	385	71.2	32.7	1.9	9.6	5.8

Double Chocolate Mini Scones, Double Chocolate vs Frosted Brown Sugar Cinnamon Toaster Pastries, Frosted Brown Sugar Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Double Choco... Food 1 Food 1 • TARGET STORES Double Chocolate Mini Scones	66g	63.4	379	53.0	28.8	3.0	18.2	6.1
Frosted Brow... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Frosted Brown Sugar Cinnamon Toaster Pastries	96g	100.0	365	65.6	30.2	1.0	8.3	3.1

Gourmet Chocolate Chip Muffins, Chocolate Chip vs Vanilla Latte Flavored Muffins With Creme Filling, Vanilla With Creme Filling

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Choc... Food 1 Food 1 • CAFE VALLEY INC Gourmet Chocolate Chip Muffins, Chocolate Chip	99g	88.2	404	47.5	28.3	1.0	22.2	4.0
Vanilla Latt... Food 2 Food 2 • WAL-MART STORES, INC. Vanilla Latte Flavored Muffins With Creme Filling, Vanilla With Creme Filling	113g	98.4	363	46.0	25.7	0.9	17.7	4.4

Snickerdoodle Toaster Pastries vs All Butter Everything Croissants, All Butter Everything

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Snickerdoodl... Food 1 Food 1 • THE KELLOGG COMPANY Snickerdoodle Toaster Pastries	96g	100.0	396	69.8	25.0	1.0	11.5	4.2
All Butter E... Food 2 Food 2 • WAL-MART STORES, INC. All Butter Everything Croissants	56g	43.5	411	44.6	7.1	3.6	23.2	8.9

Cinnamon Crumb Muffins, Cinnamon Crumb vs Banana Mini Muffins, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Cru... Food 1 Food 1 • CAFE VALLEY INC Cinnamon Crumb Muffins	99g	95.6	444	50.5	31.3	—	24.2	4.0
Banana Mini ... Food 2 Food 2 • AHOLD USA, INC. Banana Mini Muffins	112g	96.4	366	46.4	25.0	1.8	17.9	4.5

Lemon Poppyseed Muffins, Lemon Poppyseed vs Double Chocolate Gourmet Muffin, Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Poppys... Food 1 Food 1 • TARGET STORES Lemon Poppyseed Muffins	127g	100.0	370	46.5	26.0	0.8	18.1	4.7
Double Choco... Food 2 Food 2 • THE BROWNIE BAKER, INC. Double Chocolate Gourmet Muffin	57g	52.1	404	49.1	29.8	1.8	22.8	—

Blueberry Mini Muffins vs Cinnamon Coffee Cake & Banana Walnut Muffins, Cinnamon Coffee Cake & Banana Walnut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mi... Food 1 Food 1 • SWEET P'S BAKE SHOP Blueberry Mini Muffins	49g	48.2	388	51.0	26.5	—	18.4	4.1
Cinnamon Cof... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Cinnamon Coffee Cake & Banana Walnut Muffins	99g	88.5	384	48.5	27.3	2.0	19.2	5.1

Frosted Strawberrylicious Crisps Bar, Strawberry vs Glazed Apple Fritters Donuts, Glazed Apple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Stra... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Strawberrylicious Crisps Bar, Strawberry	28g	39.1	393	75.0	32.1	3.6	10.7	3.6
Glazed Apple... Food 2 Food 2 • HERMAN SEEKAMP, INC. Glazed Apple Fritters Donuts	85g	75.8	329	47.1	23.5	1.2	14.1	3.5

Custard Filling, Custard vs Organic Blueberry Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Custard Filling Food 1 Food 1 • BECKER LABS Custard Filling	50g	44.6	360	48.0	18.0	2.0	12.0	6.0
Organic Blue... Food 2 Food 2 • JH BIOTECH, INC. Organic Blueberry Muffins	99g	100.0	404	60.6	33.3	1.0	16.2	6.1

Glazed Honey Bun Doughnuts vs Cinnabon, Mini Pull Aparts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glazed Honey... Food 1 Food 1 • KRISPY KREME DOUGHNUT CORPORATION Glazed Honey Bun Doughnuts	85g	84.6	400	52.9	25.9	1.2	17.7	5.9
Cinnabon, Mi... Food 2 Food 2 • GENERAL MILLS, INC. Cinnabon, Mini Pull Aparts	39g	36.8	359	48.7	25.6	—	18.0	2.6

Butter Croissant, Butter vs Lemon Tart

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter Crois... Food 1 Food 1 • COSTCO COMPANIES INC. Butter Croissant	69g	54.9	435	43.5	7.3	1.4	24.6	8.7
Lemon Tart Food 2 Food 2 • LUNDS INC Lemon Tart	163g	100.0	368	36.8	22.1	—	22.7	4.3

Vegetarian Pastry Filled With Vegetables, Herbs And Spices, Vegetarian vs Cinnamon Twists

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetarian P... Food 1 Food 1 • WAL-MART STORES, INC. Vegetarian Pastry Filled With Vegetables, Herbs And Spices	81g	41.5	395	29.6	3.7	2.5	25.9	8.6
Cinnamon Twists Food 2 Food 2 • BRANDLESS, INC Cinnamon Twists	30g	31.1	367	53.3	26.7	—	15.0	3.3

Cheese Pierogi, Cheese vs Mini Croissants With Vanilla Flavor Filling, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Pierogi Food 1 Food 1 • KOWALSKI SAUSAGE CO. INC. Cheese Pierogi	113g	54.6	142	25.7	3.5	0.9	2.7	10.6
Mini Croissa... Food 2 Food 2 • PAULINE'S SAUCES FROM SHASTA Mini Croissants With Vanilla Flavor Filling, Vanilla	65g	55.1	446	46.2	21.5	1.5	26.2	6.2

Caramel Toffee Scones, Caramel Toffee vs Bavarian Creme Filled Paczki, Bavarian Creme

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caramel Toff... Food 1 Food 1 • TWO-BITE Caramel Toffee Scones	61g	61.7	410	54.1	26.2	1.6	18.0	4.9
Bavarian Cre... Food 2 Food 2 • MAPLEHURST BAKERIES, LLC Bavarian Creme Filled Paczki	120g	97.0	308	42.5	16.7	0.8	12.5	5.8

Birthday Cake Mini Muffins, Birthday Cake vs Baklava Deluxe Collection

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Birthday Cak... Food 1 Food 1 • HOSTESS BRANDS, LLC Birthday Cake Mini Muffins	48g	50.2	396	56.3	33.3	2.1	14.6	6.3
Baklava Delu... Food 2 Food 2 • SIMPLY SINBAD Baklava Deluxe Collection	45g	40.1	400	48.9	22.2	2.2	22.2	6.7

Rocket Fuel Food Comparisons