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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Double Chocolate Muffins Topped With Chocolate Chip, Double Chocolate vs Birthday Cake Flavored Pastries, Birthday Cake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Double Choco... Food 1 Food 1 • THE KROGER CO. Double Chocolate Muffins Topped With Chocolate Chip	106g	100.0	453	52.8	34.0	2.8	24.5	6.6
Birthday Cak... Food 2 Food 2 • LEGENDARY FOODS LLC Birthday Cake Flavored Pastries	61g	29.4	295	39.3	—	13.1	11.5	32.8

Caramel Jelly Roll vs Big N' Flaky Crescent Rolls, Big N' Flaky

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caramel Jell... Food 1 Food 1 • SOUTH FLORIDA BAKERY INC. Caramel Jelly Roll	57g	64.8	305	57.9	42.1	—	5.3	5.3
Big N' Flaky... Food 2 Food 2 • MEIJER, INC. Big N' Flaky Crescent Rolls	43g	34.8	349	41.9	9.3	—	16.3	4.7

Blueberry Mini Muffins vs Chocolate Babka

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mi... Food 1 Food 1 • LIDL Blueberry Mini Muffins	42g	36.8	333	47.6	28.6	2.4	14.3	4.8
Chocolate Babka Food 2 Food 2 • DOM'S BAKERY Chocolate Babka	28g	36.4	464	71.4	39.3	3.6	17.9	7.1

Dark Chocolate Cherry Tart vs Frosted Brown Sugar Cinnamon Low Fat Toaster Pastries, Frosted Brown Sugar Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Chocola... Food 1 Food 1 • AUTO CUSTOMS, INC Dark Chocolate Cherry Tart	44g	31.7	523	47.7	34.1	9.1	29.6	11.4
Frosted Brow... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Brown Sugar Cinnamon Low Fat Toaster Pastries	50g	72.7	380	76.0	38.0	2.0	6.0	4.0

Apple Soft Baked Mini Tarts, Apple vs Frosted Red Velvet Cupcake Flavored Toaster Pastries, Frosted Red Velvet Cupcake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Soft B... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Apple Soft Baked Mini Tarts	40g	50.4	450	65.0	30.0	—	17.5	2.5
Frosted Red ... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Red Velvet Cupcake Flavored Toaster Pastries	96g	100.0	385	72.9	31.3	1.0	9.4	4.2

Mini Classic Italia Cannoli vs Vanilla Bean Scones

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Classic... Food 1 Food 1 • ARTUSO PASTRY FOODS CORPORATION Mini Classic Italia Cannoli	32g	23.0	344	37.5	28.1	—	15.6	9.4
Vanilla Bean... Food 2 Food 2 • KINGSTON MARKETING CO Vanilla Bean Scones	60g	63.7	400	56.7	25.0	1.7	16.7	5.0

Honey Glazed Bun, Honey vs Food Lion, Toaster Pastries, Frosted Brown Sugar & Cinnamon, Frosted Brown Sugar & Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Glazed... Food 1 Food 1 • FLOWERS FOODS, INC. Honey Glazed Bun	99g	90.0	414	49.5	21.2	2.0	22.2	5.1
Food Lion, T... Food 2 Food 2 • FOOD TOWN STORES INC. Food Lion, Toaster Pastries, Frosted Brown Sugar & Cinnamon, Frosted Brown Sugar & Cinnamon	52g	70.4	385	71.2	32.7	1.9	9.6	3.9

Strawberry Ciambella, Strawberry vs Muffins, Double Chocolate Chip

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
Muffins, Dou... Food 2 Food 2 • UNITED STATES BAKERY Muffins, Double Chocolate Chip	99g	72.5	384	41.4	28.3	3.0	23.2	6.1

Mini Muffins, Chocolate vs Plain Butter Tart

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffins... Food 1 Food 1 • SCHNUCK MARKETS, INC. Mini Muffins, Chocolate	50g	38.3	380	42.0	24.0	2.0	20.0	6.0
Plain Butter... Food 2 Food 2 Plain Butter Tart	80g	76.9	412	51.3	23.8	1.2	20.0	5.0

Banana Creme Pie Flavored Toaster Pastries, Banana Creme Pie vs S'mores Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Creme... Food 1 Food 1 • THE KELLOGG COMPANY Banana Creme Pie Flavored Toaster Pastries	96g	100.0	396	71.9	29.2	1.0	10.4	4.2
S'mores Muf... Food 2 Food 2 • BIMBO BAKERIES USA, INC. S'mores Muffins	47g	52.0	426	57.5	38.3	—	19.2	4.3

Muffins, Chocolate Chips vs Walnut And Pistachio Muffins, Walnut And Pistachio

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Cho... Food 1 Food 1 • COBORN'S INCORPORATED Muffins, Chocolate Chips	78g	80.9	423	56.4	35.9	2.6	19.2	3.9
Walnut And P... Food 2 Food 2 • WAL-MART STORES, INC. Walnut And Pistachio Muffins	99g	80.5	374	43.4	23.2	1.0	20.2	6.1

Frosted Chocolate Fudge Toaster Pastries, Chocolate vs Mini Cannoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Choc... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Chocolate Fudge Toaster Pastries, Chocolate	96g	100.0	385	71.9	36.5	2.1	9.4	4.2
Mini Cannoli Food 2 Food 2 • ROUSE'S ENTERPRISES, INC. Mini Cannoli	44g	30.9	318	38.6	22.7	2.3	13.6	6.8

Jumbo Sausage, Egg, & Cheese Croissants Sandwiches, Jumbo Sausage, Egg, & Cheese Croissants vs Pecan Sweet Rolls, Pecan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jumbo Sausag... Food 1 Food 1 • WILLIAMS SAUSAGE COMPANY, INC. Jumbo Sausage, Egg, & Cheese Croissants Sandwiches, Jumbo Sausage, Egg, & Cheese Croissants	128g	64.7	312	27.3	3.9	0.8	18.8	10.2
Pecan Sweet ... Food 2 Food 2 • WAL-MART STORES, INC. Pecan Sweet Rolls	28g	29.2	357	57.1	25.0	3.6	12.5	3.6

Muffins, Blueberry vs Muffin, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Blu... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Muffins, Blueberry	47g	50.2	383	55.3	31.9	—	17.0	4.3
Muffin, Blue... Food 2 Food 2 • SMITH'S FOOD & DRUG CENTERS INC. Muffin, Blueberry	128g	100.0	383	46.9	25.0	—	19.5	4.7

Frosted Brown Sugar & Cinnamon Toaster Pastries, Frosted Brown Sugar & Cinnamon vs Jumbo Muffins, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Brow... Food 1 Food 1 • PIGGLY WIGGLY COMPANY Frosted Brown Sugar & Cinnamon Toaster Pastries	104g	100.0	385	71.2	39.4	1.0	9.6	2.9
Jumbo Muffin... Food 2 Food 2 • THE KROGER CO. Jumbo Muffins, Blueberry	83g	79.0	386	50.6	24.1	1.2	18.1	4.8

Strawberry Toaster Pastries, Strawberry vs Toaster Pastries, Frosted Wildberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry T... Food 1 Food 1 • SCHULZE & BURCH BISCUIT CO. Strawberry Toaster Pastries	96g	100.0	354	65.6	38.5	1.0	7.3	3.1
Toaster Past... Food 2 Food 2 • FAMILY DOLLAR STORES INC. Toaster Pastries, Frosted Wildberry	52g	70.4	385	71.2	32.7	1.9	9.6	3.9

Authentic Assorted Baklava, Assorted vs Mini Croissants Double With Cherry & Vanilla Flavor Fillings, Cherry & Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Authentic As... Food 1 Food 1 • KHALAF TRADING, LLC Authentic Assorted Baklava, Assorted	56g	54.6	518	53.6	25.0	1.8	32.1	5.4
Mini Croissa... Food 2 Food 2 • PAULINE'S SAUCES FROM SHASTA Mini Croissants Double With Cherry & Vanilla Flavor Fillings, Cherry & Vanilla	60g	53.5	433	50.0	23.3	3.3	21.7	6.7

Chocolate Chip Muffins, Chocolate Chip vs Universal Bakery, Chocolate Roll

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • TASTY BAKING COMPANY Chocolate Chip Muffins	85g	88.9	388	56.5	32.9	2.4	15.3	4.7
Universal Ba... Food 2 Food 2 • Z O Z GROUP INC. Universal Bakery, Chocolate Roll	37g	28.3	459	43.2	8.1	2.7	29.7	5.4

Frosted Toaster Pastries, Pumpkin Spice vs Baketree, Guava Fruit Bites

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Toas... Food 1 Food 1 • SUPERVALU, INC. Frosted Toaster Pastries, Pumpkin Spice	104g	100.0	385	71.2	39.4	1.0	9.6	2.9
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

Blueberry Snack Muffins, Blueberry vs Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Sn... Food 1 Food 1 • WAL-MART STORES, INC. Blueberry Snack Muffins	113g	29.8	97	13.3	7.1	—	4.0	0.9
Muffin Food 2 Food 2 • J.S. KRUM INC. Muffin	55g	60.0	382	58.2	30.9	1.8	16.4	3.6

Rocket Fuel Food Comparisons