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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Millefoglie D'italia Puff Pastry Sticks With Butter, Butter vs Blueberry Premium Muffins, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Millefoglie ... Food 1 Food 1 • VICENZI SPA Millefoglie D'italia Puff Pastry Sticks With Butter, Butter	36g	35.6	528	55.6	13.9	2.8	30.6	8.3
Blueberry Pr... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Blueberry Premium Muffins	142g	82.1	437	31.0	25.4	0.7	24.7	4.2

Glazed Honey Bun vs Frosted Toaster Tarts Toaster Pastries, Chocolate Fudge

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glazed Honey... Food 1 Food 1 • 7-ELEVEN, INC. Glazed Honey Bun	142g	100.0	394	52.8	26.1	1.4	17.6	5.6
Frosted Toas... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Frosted Toaster Tarts Toaster Pastries, Chocolate Fudge	52g	70.2	385	71.2	32.7	1.9	9.6	5.8

Chocolate Muffins vs Coborn's, Gluten Free Bakery, Muffins, Banana, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Mu... Food 1 Food 1 • CLASSIC COOKING INC. Chocolate Muffins	56g	35.1	214	37.5	19.6	5.4	7.1	7.1
Coborn's, Gl... Food 2 Food 2 • COBORN'S INCORPORATED Coborn's, Gluten Free Bakery, Muffins, Banana, Banana	78g	75.6	372	50.0	30.8	—	15.4	3.9

Cream Filled Puff Pastry, Tesoro Chocolate vs Pumpkin Pie Toaster Pastries, Pumpkin Pie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cream Filled... Food 1 Food 1 • VICENZI SPA Cream Filled Puff Pastry, Tesoro Chocolate	32g	32.0	531	56.3	28.1	3.1	31.3	6.3
Pumpkin Pie ... Food 2 Food 2 • CHARMS COMPANY Pumpkin Pie Toaster Pastries	96g	100.0	396	70.8	28.1	1.0	10.4	4.2

Muffins, Chocolate Chip vs Frosted Cookies & Crme Flavored Toaster Pastries, Frosted Cookies & Creme

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
Frosted Cook... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Cookies & Crme Flavored Toaster Pastries, Frosted Cookies & Creme	96g	100.0	375	69.8	39.6	2.1	9.4	4.2

Raspberry Filled Mini Muffins, Chocolate vs Cinnamon Bun Mini Muffins, 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 Bun... Food 2 Food 2 • DIERBERG'S MARKETS, INC. Cinnamon Bun Mini Muffins	49g	44.3	388	49.0	26.5	2.0	20.4	4.1

Blueberry Frosted Toaster Treats, Blueberry vs Frosted Cherry Toaster Pastries, Frosted Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fr... Food 1 Food 1 • THE KROGER CO. Blueberry Frosted Toaster Treats	104g	100.0	375	69.2	36.5	1.0	10.6	3.9
Frosted Cher... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Cherry Toaster Pastries	96g	100.0	385	72.9	31.3	1.0	9.4	3.1

Frosted Pumpkin Pie Cartons Of Toaster Pastries, Frosted Pumpkin Pie vs Frosted Blueberry Flavored Toaster Pastries, Frosted Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Pump... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Pumpkin Pie Cartons Of Toaster Pastries	96g	100.0	396	70.8	28.1	1.0	10.4	4.2
Frosted Blue... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Blueberry Flavored Toaster Pastries	96g	100.0	385	72.9	31.3	1.0	9.4	3.1

Vanilla Bean Scones vs Banana Nut Muffin, Banana Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Bean... Food 1 Food 1 • KINGSTON MARKETING CO Vanilla Bean Scones	60g	63.7	400	56.7	25.0	1.7	16.7	5.0
Banana Nut M... Food 2 Food 2 • THE BROWNIE BAKER, INC. Banana Nut Muffin	57g	49.7	404	45.6	26.3	—	22.8	5.3

Morning Delight, Frosted Toaster Tarts Pastries, Blueberry, Blueberry vs Banana Bran Mini Muffins, Banana Bran

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Morning Deli... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Morning Delight, Frosted Toaster Tarts Pastries, Blueberry, Blueberry	52g	70.4	385	71.2	30.8	1.9	9.6	3.9
Banana Bran ... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Banana Bran Mini Muffins	112g	78.1	259	41.1	21.4	5.4	8.0	5.4

5 Croissants With Strawberry Filling, Strawberry vs Guava Fruit Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
5 Croissants... Food 1 Food 1 • DERPAN S.R.L. 5 Croissants With Strawberry Filling, Strawberry	48g	48.5	375	52.1	22.9	—	14.6	4.2
Guava Fruit ... Food 2 Food 2 • GUAVA DELIGHTS Guava Fruit Rolls	15g	21.0	290	71.0	26.0	1.0	—	1.0

Frosted Cherry Toaster Pastries, Frosted Cherry vs Spinach & Ricotta Flaky Pastry With A Savory Spinach And Ricotta Filling, Spinach & Ricotta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Cher... Food 1 Food 1 • NASH FINCH COMPANY Frosted Cherry Toaster Pastries	104g	100.0	375	71.2	38.5	1.0	8.7	2.9
Spinach & Ri... Food 2 Food 2 • WAL-MART STORES, INC. Spinach & Ricotta Flaky Pastry With A Savory Spinach And Ricotta Filling	89g	58.9	371	36.0	4.5	1.1	20.2	10.1

Carrot Raisin Gluten Free Flax Dairy Free Muffin, Carrot Raisin vs Croissant

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot Raisi... Food 1 Food 1 • AMERI-SELL, INC. Carrot Raisin Gluten Free Flax Dairy Free Muffin	99g	65.7	303	44.4	24.2	10.1	12.1	8.1
Croissant Food 2 Food 2 • SAM TELL & SON, INC Croissant	55g	50.4	364	52.7	5.5	5.5	14.6	3.6

Honey Raisin Bran Muffins, Honey Raisin Bran vs Tex Mex Pastry, Tex Mex

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Raisin... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Honey Raisin Bran Muffins	99g	90.3	253	47.5	25.3	1.0	7.1	4.0
Tex Mex Pastry Food 2 Food 2 • WAL-MART STORES, INC. Tex Mex Pastry	81g	47.4	395	33.3	4.9	2.5	24.7	7.4

Apple Strudel Twists, Apple vs Double Dutch Chocolate Muffins, Double Dutch Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Strude... Food 1 Food 1 • JERRY'S ENTERPRISES INC. Apple Strudel Twists	43g	27.2	279	34.9	11.6	2.3	14.0	4.7
Double Dutch... Food 2 Food 2 • WEIS MARKETS, INC. Double Dutch Chocolate Muffins	114g	99.8	386	47.4	29.0	1.8	20.2	4.4

Jumbo Muffins, Blueberry vs Apricot Rogaliki, Apricot

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jumbo Muffin... Food 1 Food 1 • THE KROGER CO. Jumbo Muffins, Blueberry	83g	79.0	386	50.6	24.1	1.2	18.1	4.8
Apricot Roga... Food 2 Food 2 • LESTIS DESSERTS ENTERPRISES INC. Apricot Rogaliki	28g	30.7	429	57.1	32.1	—	21.4	3.6

Frosted Strawberry Toaster Tarts Pastries, Frosted Strawberry vs Whole Foods Market, Gluten Free Almond Scones

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Stra... Food 1 Food 1 • MILLVILLE Frosted Strawberry Toaster Tarts Pastries	104g	100.0	375	72.1	38.5	1.0	9.6	2.9
Whole Foods ... Food 2 Food 2 • HARRY'S FARMERS MARKET, LTD. Whole Foods Market, Gluten Free Almond Scones	85g	74.0	447	47.1	10.6	1.2	25.9	5.9

Naturally Flavored Blueberry Mini Scones, Blueberry vs Banana Cocoa Fruit & Grain Snacks, Banana Cocoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Naturally Fl... Food 1 Food 1 • 7-ELEVEN, INC. Naturally Flavored Blueberry Mini Scones, Blueberry	61g	61.9	377	54.1	26.2	1.6	16.4	4.9
Banana Cocoa... Food 2 Food 2 • OZERY BAKERY Banana Cocoa Fruit & Grain Snacks	24g	25.5	250	54.2	12.5	—	2.1	8.3

Chocolate Flavored Pretzel Toaster Pastries, Chocolate vs Original Orange Cranberry Scones, Orange Cranberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Fl... Food 1 Food 1 • THE KELLOGG COMPANY Chocolate Flavored Pretzel Toaster Pastries	96g	100.0	406	66.7	28.1	1.0	14.6	4.2
Original Ora... Food 2 Food 2 Original Orange Cranberry Scones, Orange Cranberry	61g	59.9	393	52.5	24.6	1.6	16.4	4.9

Premium Muffins, Banana Nuts vs Lemon Bars, Lemon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Muff... Food 1 Food 1 • MCKEE FOODS CORPORATION Premium Muffins, Banana Nuts	92g	84.5	391	48.9	26.1	1.1	20.7	4.4
Lemon Bars Food 2 Food 2 • WAL-MART STORES, INC. Lemon Bars	50g	56.3	380	58.0	40.0	—	14.0	4.0

Rocket Fuel Food Comparisons