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

Lemon Roll vs Mini Muffins, Banana, Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Roll Food 1 Food 1 • MEZONOS MAVEN BAKERY, INC. Lemon Roll	40g	39.2	300	50.0	40.0	—	10.0	2.5
Mini Muffins... Food 2 Food 2 • THE KROGER CO. Mini Muffins, Banana, Nut	50g	41.8	420	46.0	26.0	2.0	26.0	6.0

Glazed Mini Cruller, Glazed vs Double Chocolate Salted Caramel Filled Muffins, Double Chocolate Salted Caramel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glazed Mini ... Food 1 Food 1 • WAL-MART STORES, INC. Glazed Mini Cruller	52g	59.1	462	59.6	26.9	—	23.1	5.8
Double Choco... Food 2 Food 2 • WAL-MART STORES, INC. Double Chocolate Salted Caramel Filled Muffins	99g	92.9	364	50.5	32.3	2.0	15.2	5.1

Raspberry Walnut Rugala Gourmet Pastry, Raspberry Walnut Rugala vs Chocolate Chocolate Chip Muffin, Chocolate Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Wa... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Raspberry Walnut Rugala Gourmet Pastry	32g	19.8	438	34.4	12.5	1.6	28.1	6.3
Chocolate Ch... Food 2 Food 2 • SAKER SHOPRITES, INC. Chocolate Chocolate Chip Muffin	55g	42.0	382	41.8	25.5	1.8	23.6	5.5

Frosted Fudge Toaster Pastries vs Raisin Bran Jumbo Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Fudg... Food 1 Food 1 • HANNAFORD BROS. CO. Frosted Fudge Toaster Pastries	52g	70.2	385	71.2	32.7	1.9	9.6	5.8
Raisin Bran ... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Raisin Bran Jumbo Muffins	113g	98.3	363	47.8	27.4	2.7	17.7	4.4

Mrs. Freshley's, Delicious Deals, Swiss Rolls, Creme Filled Cakes, Chocolate, Chocolate vs Croissant

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mrs. Freshle... Food 1 Food 1 • FLOWERS FOODS, INC. Mrs. Freshley's, Delicious Deals, Swiss Rolls, Creme Filled Cakes, Chocolate, Chocolate	51g	58.6	392	62.8	45.1	3.9	13.7	2.0
Croissant Food 2 Food 2 • SAM TELL & SON, INC Croissant	55g	50.4	364	52.7	5.5	5.5	14.6	3.6

Harris Teeter, Frosted Brown Sugar Cinnamon Toaster Pastries vs Grain Free Coffee Cake Muffins, Coffee Cake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harris Teete... Food 1 Food 1 • HARRIS-TEETER INC. Harris Teeter, Frosted Brown Sugar Cinnamon Toaster Pastries	52g	70.4	385	71.2	32.7	1.9	9.6	3.9
Grain Free C... Food 2 Food 2 • MINDFUL FOODS, INC. Grain Free Coffee Cake Muffins, Coffee Cake	64g	29.1	266	29.7	14.1	6.2	14.1	6.3

Mini Scones With Cinnamon, Honeycrisp Apple vs Protein Mini Muffins, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Scones ... Food 1 Food 1 • AHOLD USA, INC. Mini Scones With Cinnamon, Honeycrisp Apple	64g	68.9	297	56.3	29.7	1.6	3.9	4.7
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

Mini Muffins, Banana Nut vs Italian Style Triangle Puff Pastry, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffins... Food 1 Food 1 • P & A Mini Muffins, Banana Nut	85g	71.9	294	45.9	23.5	2.4	11.8	4.7
Italian Styl... Food 2 Food 2 • ALLIED INTERNATIONAL CORP. OF VA Italian Style Triangle Puff Pastry	30g	32.4	483	60.0	20.0	3.3	23.3	6.7

Multigrain White House Rolls, Multigrain vs Wild Blueberry Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multigrain W... Food 1 Food 1 • UKROP'S HOMESTYLE FOODS, LLC Multigrain White House Rolls	34g	25.2	265	44.1	8.8	5.9	5.9	11.8
Wild Blueber... Food 2 Food 2 • BYERLY FOODS INTERNATIONAL Wild Blueberry Muffins	90g	77.2	356	45.6	27.8	1.1	17.8	4.4

Gourmet Lemon Poppyseed Muffins, Lemon Poppyseed vs Raspberry Creme Flaky Pastries, Raspberry Creme

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Lemo... Food 1 Food 1 • CAFE VALLEY INC Gourmet Lemon Poppyseed Muffins, Lemon Poppyseed	99g	90.2	404	48.5	28.3	1.0	20.2	5.1
Raspberry Cr... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Raspberry Creme Flaky Pastries	49g	53.5	469	57.1	32.7	—	24.5	4.1

Snickerdoodle Cream Cheese Bar, Snickerdoodle vs Gooey Bites

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Snickerdoodl... Food 1 Food 1 • WAL-MART STORES, INC. Snickerdoodle Cream Cheese Bar	39g	46.2	564	64.1	43.6	1.3	30.8	5.1
Gooey Bites Food 2 Food 2 • ADVANCEPIERRE FOODS INC. Gooey Bites	156g	100.0	333	53.2	28.9	1.3	10.9	5.8

Dutch Creme Curls vs Schulze And Burch Biscuit Co, Toaster Pastries, Orange Creme, Orange Creme

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dutch Creme ... Food 1 Food 1 • BUTTERCUP BAKERIES INC Dutch Creme Curls	43g	30.2	465	39.5	25.6	2.3	32.6	4.7
Schulze And ... Food 2 Food 2 • SCHULZE & BURCH BISCUIT CO. Schulze And Burch Biscuit Co, Toaster Pastries, Orange Creme, Orange Creme	52g	70.4	385	71.2	30.8	1.9	9.6	3.9

Zucchini Chocolate Chip Mini Muffin vs Banana Muffin, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zucchini Cho... Food 1 Food 1 • ZAK NORDYKE HOLISTIC FITNESS Zucchini Chocolate Chip Mini Muffin	34g	29.2	332	47.1	29.4	2.9	14.7	2.9
Banana Muffin Food 2 Food 2 • HOSTESS BRANDS, LLC Banana Muffin	113g	96.7	336	44.3	23.9	—	15.9	4.4

Golden Corn Vegan Muffin, Golden Corn vs Apple Galette

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Corn ... Food 1 Food 1 • J.S. KRUM INC. Golden Corn Vegan Muffin	55g	57.9	382	54.6	30.9	—	18.2	3.6
Apple Galette Food 2 Food 2 • RALEY'S Apple Galette	100g	100.0	390	69.0	22.0	2.0	12.0	5.0

Muffins, Wild Blueberry vs Strawberry Creme Swiss Roll

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Wil... Food 1 Food 1 • MINDFUL FOODS, INC. Muffins, Wild Blueberry	64g	29.1	250	29.7	15.6	6.2	12.5	6.3
Strawberry C... Food 2 Food 2 • MAPLEHURST BAKERIES, LLC Strawberry Creme Swiss Roll	67g	84.3	358	64.2	46.3	—	9.0	3.0

Strawberry Protein Toaster Pastry, Strawberry vs Frosted Brown Sugar Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry P... Food 1 Food 1 • MDX Strawberry Protein Toaster Pastry	113g	100.0	398	75.2	43.4	0.9	15.9	10.6
Frosted Brow... Food 2 Food 2 • WINN-DIXIE STORES, INC. Frosted Brown Sugar Cinnamon	52g	70.4	385	71.2	32.7	1.9	9.6	3.9

Frosted Brown Sugar Cinnamon Tasty Filled Pastry Bites, Brown Sugar; Cinnamon vs Food Lion, Toaster Pastries, Frosted Strawberry, 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, Brown Sugar; Cinnamon	40g	55.0	375	72.5	40.0	2.5	8.8	2.5
Food Lion, T... Food 2 Food 2 • FOOD TOWN STORES INC. Food Lion, Toaster Pastries, Frosted Strawberry, Frosted Strawberry	52g	70.4	385	71.2	30.8	1.9	9.6	3.9

Chocolate Hazelnut Mini Beignets, Chocolate Hazelnut vs Vanilla Panque

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ha... Food 1 Food 1 • ECI STORAGE AND LOGISTICS, INC. Chocolate Hazelnut Mini Beignets	25g	20.7	240	44.0	24.0	—	28.0	8.0
Vanilla Panque Food 2 Food 2 • LA BODEGUITA DEL MEDIO BAKERY CO. Vanilla Panque	72g	56.0	331	40.3	25.0	—	18.1	3.5

Mini Muffins, Lemon Poppyseed vs Double Chocolate Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffins... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Mini Muffins, Lemon Poppyseed	52g	47.9	404	50.0	28.9	1.9	21.2	5.8
Double Choco... Food 2 Food 2 • AMI WHOLESALE DISTRIBUTORS, INC Double Chocolate Muffins	50g	45.5	448	50.0	30.0	2.0	24.0	8.0

Mini Chocolate Chip Muffins, Chocolate vs Blueberry Muffins, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Chocola... Food 1 Food 1 • GENERAL MILLS, INC. Mini Chocolate Chip Muffins, Chocolate	85g	70.9	400	45.9	27.1	2.4	21.2	4.7
Blueberry Mu... Food 2 Food 2 • ARYZTA, LLC Blueberry Muffins	57g	54.0	368	50.9	31.6	1.8	15.8	5.3

Rocket Fuel Food Comparisons