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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Gata Traditional Armenian Pastry vs White Chocolate Baklava, White Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gata Traditi... Food 1 Food 1 • ROYAL SWEETS Gata Traditional Armenian Pastry	43g	49.3	488	62.8	9.3	2.3	25.6	7.0
White Chocol... Food 2 Food 2 • MAYA GOURMET LLC White Chocolate Baklava	112g	100.0	473	55.4	29.5	3.6	24.1	8.0

Rolls With Icing, Cinnamon vs Chocolate Croissants, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rolls With I... Food 1 Food 1 • GENERAL MILLS, INC. Rolls With Icing, Cinnamon	99g	100.0	343	54.6	25.3	2.0	12.1	3.0
Chocolate Cr... Food 2 Food 2 • THE WORTHY CRUMB PASTRY CO. Chocolate Croissants	42g	36.7	357	47.6	21.4	2.4	16.7	4.8

European Style Jumbo Croissants 4 Count vs Mini Muffins, Banana Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
European Sty... Food 1 Food 1 • GOLD STANDARD BAKING, INC. European Style Jumbo Croissants 4 Count	85g	76.9	365	48.2	7.1	1.2	16.5	7.1
Mini Muffins... Food 2 Food 2 • P & A Mini Muffins, Banana Nut	85g	71.9	294	45.9	23.5	2.4	11.8	4.7

Frosted Cherry Toaster Pastries, Frosted Cherry vs Cinnamon Chip Scones, Cinnamon Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Cher... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Cherry Toaster Pastries	96g	100.0	385	72.9	31.3	1.0	9.4	3.1
Cinnamon Chi... Food 2 Food 2 • NILDA'S DESSERTS LTD. Cinnamon Chip Scones	119g	100.0	437	53.8	16.8	1.7	—	6.7

Two Bite Flavored Blueberry Scones, Two Bite vs Toaster Pastries, Strawbery

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Two Bite Fla... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Two Bite Flavored Blueberry Scones	63g	65.5	381	55.6	25.4	1.6	15.9	6.4
Toaster Past... Food 2 Food 2 • FAMILY DOLLAR STORES INC. Toaster Pastries, Strawbery	52g	70.4	385	71.2	30.8	1.9	9.6	3.9

Double Chocolate Raspberry Filled Muffins vs Shredded Kunafa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Double Choco... Food 1 Food 1 • WAL-MART STORES, INC. Double Chocolate Raspberry Filled Muffins	113g	99.8	336	48.7	29.2	2.7	19.5	5.3
Shredded Kunafa Food 2 Food 2 • ZB IMPORTING INC. Shredded Kunafa	113g	95.3	290	44.3	8.9	0.9	9.7	6.2

Jumbo Peach Fritters vs Double Chocolate Raspberry Filled Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jumbo Peach ... Food 1 Food 1 • MAPLE DONUTS INC Jumbo Peach Fritters	113g	98.3	354	46.0	19.5	0.9	16.8	5.3
Double Choco... Food 2 Food 2 • WAL-MART STORES, INC. Double Chocolate Raspberry Filled Muffins	113g	99.8	336	48.7	29.2	2.7	19.5	5.3

Creme Brulee vs Baklava Platter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creme Brulee Food 1 Food 1 • GLOBAL 13 PUBLICATIONS, INC Creme Brulee	103g	30.9	243	15.5	14.6	—	18.5	3.9
Baklava Platter Food 2 Food 2 • WAL-MART STORES, INC. Baklava Platter	45g	44.4	400	53.3	26.7	2.2	17.8	4.4

Pumpkin & Orange Cranberry Flavored Mini Muffins, Pumpkin & Orange Cranberry vs Pumpkin Tarts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin & Or... Food 1 Food 1 • WAL-MART STORES, INC. Pumpkin & Orange Cranberry Flavored Mini Muffins	113g	100.0	381	50.4	27.4	0.9	18.6	3.5
Pumpkin Tarts Food 2 Food 2 • TWO-BITE Pumpkin Tarts	85g	67.4	341	42.4	20.0	1.2	17.7	4.7

Jumbo Apple Fritters vs Baklava Assortment

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jumbo Apple ... Food 1 Food 1 • MAPLE DONUTS INC Jumbo Apple Fritters	99g	80.3	394	44.4	18.2	2.0	23.2	5.1
Baklava Asso... Food 2 Food 2 • SINBAD FOODS, LLC Baklava Assortment	45g	44.5	378	53.3	26.7	2.2	15.6	4.4

Markets Of Meijer, Fresh Raisin Bran Muffins vs Banana Nut Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Markets Of M... Food 1 Food 1 • MEIJER, INC. Markets Of Meijer, Fresh Raisin Bran Muffins	113g	88.0	389	43.4	21.2	2.7	22.1	4.4
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

Mini Muffins, Corn vs Toaster Pastries, Frosted Buncha Blueberries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffins... Food 1 Food 1 • GIANT EAGLE, INC. Mini Muffins, Corn	100g	96.0	400	50.0	22.0	—	20.0	5.0
Toaster Past... Food 2 Food 2 Toaster Pastries, Frosted Buncha Blueberries	104g	100.0	385	73.1	38.5	1.9	7.7	3.9

Pumpkin Muffins vs Lemon Filled Paczki, Lemon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Muffins Food 1 Food 1 • RED PLATE FOODS, INC. Pumpkin Muffins	70g	60.7	299	45.7	30.0	1.4	12.9	1.4
Lemon Filled... Food 2 Food 2 • MAPLEHURST BAKERIES, LLC Lemon Filled Paczki	121g	85.3	289	37.2	11.6	0.8	13.2	5.8

Pumpkin Muffins, Pumpkin vs Chocolate Chip Muffins, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Muff... Food 1 Food 1 Pumpkin Muffins, Pumpkin	123g	100.0	390	49.6	26.8	1.6	19.5	4.1
Chocolate Ch... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Chocolate Chip Muffins	47g	50.1	404	57.5	36.2	2.1	19.2	4.3

Strawberry Ciambella, Strawberry vs Frosted Confetti Cupcake Toaster Pastries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry C... Food 1 Food 1 Strawberry Ciambella, Strawberry	50g	53.7	440	56.0	36.0	—	22.0	4.0
Frosted Conf... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Confetti Cupcake Toaster Pastries	96g	100.0	375	74.0	31.3	1.0	8.3	4.2

Mini Muffin, Cranberry Orange vs Toast'em, Pop Ups, Real Fruit Pastries, Frosted Blueberry, Frosted Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffin,... Food 1 Food 1 • SPECIALTY BAKERS, LLC Mini Muffin, Cranberry Orange	23g	27.0	348	60.9	39.1	—	17.4	4.4
Toast'em, Po... Food 2 Food 2 • SCHULZE & BURCH BISCUIT CO. Toast'em, Pop Ups, Real Fruit Pastries, Frosted Blueberry, Frosted Blueberry	52g	70.4	385	71.2	30.8	1.9	9.6	3.9

Caramel Toffee Scones, Caramel Toffee vs Blueberry Muffins, Blueberry

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
Blueberry Mu... Food 2 Food 2 • KINGSTON MARKETING CO Blueberry Muffins	99g	87.0	354	46.5	26.3	1.0	17.2	4.0

Muffins vs Soft Croissant, Peanut Butter Creme & Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins Food 1 Food 1 • SCHWARTZ BROTHERS BAKERY Muffins	71g	59.9	338	45.1	23.9	1.4	15.5	5.6
Soft Croissa... Food 2 Food 2 • 7 DAYS Soft Croissant, Peanut Butter Creme & Chocolate	75g	58.5	467	44.0	20.0	2.7	28.0	6.7

Cherry Flavored Frosted Toaster Pastries, Cherry vs Muffins, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Flavo... Food 1 Food 1 • SUPERVALU, INC. Cherry Flavored Frosted Toaster Pastries	104g	100.0	375	71.2	38.5	1.0	8.7	2.9
Muffins, Blu... Food 2 Food 2 • NUTRISYSTEM, INC. Muffins, Blueberry	57g	42.6	298	49.1	15.8	10.5	5.3	12.3

Frosted Toaster Pastries, Berry Strawberry vs Baketree, Guava Fruit Bites

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Toas... Food 1 Food 1 Frosted Toaster Pastries, Berry Strawberry	104g	100.0	404	75.0	36.5	1.9	7.7	5.8
Baketree, Gu... Food 2 Food 2 • EMPIRE PAINT MANUFACTURING COMPANY Baketree, Guava Fruit Bites	21g	21.0	429	52.4	23.8	—	23.8	4.8

Rocket Fuel Food Comparisons