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 Blueberry Flavored Muffins, Lemon Blueberry vs Drake's, Mini Muffins, Blueberry, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Bluebe... Food 1 Food 1 • WAL-MART STORES, INC. Lemon Blueberry Flavored Muffins	99g	86.8	364	46.5	25.3	1.0	17.2	5.1
Drake's, Min... Food 2 Food 2 • MCKEE FOODS CORPORATION Drake's, Mini Muffins, Blueberry, Blueberry	47g	52.4	383	57.5	34.0	—	17.0	2.1

Glutino, Gluten Free Toaster Pastry, Strawberry, Strawberry vs Frosted Blueberry Flavour Pastries, Frosted Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutino, Glu... Food 1 Food 1 • FIRST TOUCH SPORTS, INC. Glutino, Gluten Free Toaster Pastry, Strawberry, Strawberry	62g	68.7	339	64.5	29.0	8.1	9.7	1.6
Frosted Blue... Food 2 Food 2 • LA JOLLA BAKING COMPANY, INC. Frosted Blueberry Flavour Pastries	96g	100.0	385	72.9	31.3	1.0	9.4	3.1

Honey Bun Glazed vs Cocktail Croissants

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Bun Gl... Food 1 Food 1 • FLOWERS FOODS, INC. Honey Bun Glazed	99g	90.0	414	49.5	21.2	2.0	22.2	5.1
Cocktail Cro... Food 2 Food 2 • GOLD STANDARD BAKING, INC. Cocktail Croissants	28g	23.2	321	42.9	7.1	—	12.5	7.1

Baklava Platter vs Chocolate Chip Mini Muffins, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baklava Platter Food 1 Food 1 • WAL-MART STORES, INC. Baklava Platter	45g	44.4	400	53.3	26.7	2.2	17.8	4.4
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

Wild Blueberry Mini Muffins vs Frosted Strawberry Banana Tasty Filled Pastry Bites, Strawberry; Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Blueber... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Wild Blueberry Mini Muffins	53g	40.6	321	41.5	24.5	1.9	17.0	3.8
Frosted Stra... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Strawberry Banana Tasty Filled Pastry Bites, Strawberry; Banana	40g	54.9	375	72.5	37.5	2.5	10.0	2.5

Rolls, Apple Cinnamon vs Stone & Skillet, Muffin, Pumpkin Spice, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rolls, Apple... Food 1 Food 1 • GRANNY HESTER'S FINE FOODS LLC Rolls, Apple Cinnamon	87g	75.9	310	47.1	18.4	2.3	11.5	4.6
Stone & Skil... Food 2 Food 2 • STONE & SKILLET, LLC Stone & Skillet, Muffin, Pumpkin Spice, Pumpkin Spice	85g	88.1	294	56.5	10.6	3.5	3.5	8.2

Pecan Caramel Sweet Rolls, Made With Real Pecans vs Concha Mix Mexican Assorted Pastry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pecan Carame... Food 1 Food 1 • RALCORP FROZEN BAKERY PRODUCTS, INC. Pecan Caramel Sweet Rolls, Made With Real Pecans	108g	97.2	324	47.2	19.4	0.9	13.0	4.6
Concha Mix M... Food 2 Food 2 • OLE MEXICAN FOODS, INC. Concha Mix Mexican Assorted Pastry	57g	51.8	386	49.1	17.5	1.8	17.5	7.0

Raisin Bran Muffins, Raisin Bran vs Food Lion, Toaster Pastries, Frosted Strawberry, Frosted Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raisin Bran ... Food 1 Food 1 • HARRIS-TEETER INC. Raisin Bran Muffins	113g	84.2	381	41.6	20.4	2.7	22.1	4.4
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

Muffins, Orange Cranberry vs Blueberry Scones, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Ora... Food 1 Food 1 • WAL-MART STORES, INC. Muffins, Orange Cranberry	99g	85.5	313	46.5	27.3	2.0	12.1	5.1
Blueberry Sc... Food 2 Food 2 • KINGSTON MARKETING CO Blueberry Scones	64g	65.7	406	54.7	26.6	1.6	15.6	4.7

Pumpkin Pie Toaster Pastries, Pumpkin vs Whole Foods Market, Blueberry Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Pie ... Food 1 Food 1 • THE KELLOGG COMPANY Pumpkin Pie Toaster Pastries	96g	100.0	396	70.8	28.1	1.0	10.4	4.2
Whole Foods ... Food 2 Food 2 • HARRY'S FARMERS MARKET, LTD. Whole Foods Market, Blueberry Muffins	99g	100.0	374	59.6	31.3	1.0	13.1	3.0

Coffee Cake vs Butter Rum Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coffee Cake Food 1 Food 1 • MINDFUL FOODS, INC. Coffee Cake	64g	42.1	359	39.1	23.4	4.7	20.3	6.3
Butter Rum M... Food 2 Food 2 • THE MUFFIN MAM INC. Butter Rum Muffins	50g	55.6	460	60.0	38.0	2.0	22.0	4.0

Croissants With Hazelnut Filling, Hazelnut vs Iced Honey Bun, Iced

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Croissants W... Food 1 Food 1 • DEROAN S.R.L. Croissants With Hazelnut Filling, Hazelnut	48g	37.8	458	45.8	22.9	4.2	27.1	6.3
Iced Honey Bun Food 2 Food 2 • FLOWERS FOODS, INC. Iced Honey Bun	99g	100.0	414	54.6	25.3	2.0	20.2	4.0

Gourmet Pumpkin Chocolate Chip Muffins, Pumpkin Chocolate Chip vs Glutenull, Goji Berries In Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Pump... Food 1 Food 1 • CAFE VALLEY INC Gourmet Pumpkin Chocolate Chip Muffins, Pumpkin Chocolate Chip	99g	88.4	394	48.5	30.3	2.0	21.2	4.0
Glutenull, G... Food 2 Food 2 • GLUTENULL BAKERY Glutenull, Goji Berries In Chocolate	27g	19.0	352	40.7	18.5	3.7	22.2	7.4

Toaster Pastries, Frosted Blueberry vs All Butter Mini Croissants, All Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toaster Past... Food 1 Food 1 • SCHNUCK MARKETS, INC. Toaster Pastries, Frosted Blueberry	52g	70.4	385	71.2	30.8	1.9	9.6	3.9
All Butter M... Food 2 Food 2 • SMITH'S FOOD & DRUG CENTERS INC. All Butter Mini Croissants	28g	21.0	357	39.3	7.1	—	21.4	7.1

Large Rolls, Apple Cinnamon vs The Muffin ""Mam"", Muffin, Chocolate Chip, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Large Rolls,... Food 1 Food 1 • RALCORP FROZEN BAKERY PRODUCTS, INC. Large Rolls, Apple Cinnamon	59g	48.5	305	42.4	13.6	—	13.6	5.1
The Muffin "... Food 2 Food 2 • THE MUFFIN MAM INC. The Muffin ""Mam"", Muffin, Chocolate Chip, Chocolate Chip	55g	59.4	455	58.2	34.6	1.8	23.6	3.6

Enriched Rolls vs Pumpkin Spice Rolls, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Rolls Food 1 Food 1 • BIMBO BAKERIES USA, INC. Enriched Rolls	28g	27.4	286	50.0	3.6	—	5.4	7.1
Pumpkin Spic... Food 2 Food 2 • SISTER SCHUBERT'S HOMEMADE ROLLS, INC. Pumpkin Spice Rolls	56g	58.4	339	55.4	28.6	1.8	10.7	5.4

Blueberry Flavored Mini Muffins, Blueberry vs Lemon Mini Muffins, Raspberry Filled

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • THE KROGER CO. Blueberry Flavored Mini Muffins	46g	42.6	348	47.8	26.1	—	15.2	4.4
Lemon Mini M... Food 2 Food 2 • WAL-MART STORES, INC. Lemon Mini Muffins, Raspberry Filled	56g	50.2	375	48.2	28.6	1.8	17.9	3.6

Frosted Strawberry Toaster Pastries, Frosted Strawberry vs Muffins, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Stra... Food 1 Food 1 • POP-TARTS Frosted Strawberry Toaster Pastries	96g	100.0	385	72.9	31.3	1.0	9.4	3.1
Muffins, Cho... Food 2 Food 2 • WORLD OF CHANTILLY INC. Muffins, Chocolate Chip	28g	28.8	393	53.6	35.7	—	21.4	3.6

Chocolate Biscuit Filled With A Chocolate Flavored Filling And Drizzled With A Dark Compound Coating Pastry Crisps Bars, Chocolate vs Chocolate Twist

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Bi... Food 1 Food 1 • HELLEMA-HALLUM B.V. Chocolate Biscuit Filled With A Chocolate Flavored Filling And Drizzled With A Dark Compound Coating Pastry Crisps Bars	25g	35.2	400	76.0	28.0	4.0	10.0	4.0
Chocolate Twist Food 2 Food 2 • NOT A BRANDED ITEM Chocolate Twist	79g	50.8	430	35.4	1.3	1.3	29.1	7.6

Cranberry Orange Muffins, Cranberry Orange vs Baklava Assortment

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Or... Food 1 Food 1 • CLASSIC COOKING INC. Cranberry Orange Muffins	57g	39.4	211	38.6	17.5	3.5	3.5	5.3
Baklava Asso... Food 2 Food 2 • SINBAD FOODS, LLC Baklava Assortment	51g	47.9	392	51.0	25.5	2.0	19.6	5.9

Rocket Fuel Food Comparisons