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

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Stra... Food 1 Food 1 • WEIS MARKETS, INC. Frosted Strawberry Toaster Pastries	52g	70.4	385	71.2	30.8	1.9	9.6	3.9
Chocolate Ch... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Chocolate Chip Muffins	113g	98.0	381	46.0	27.4	0.9	20.4	4.4

Chocolate Chip Gluten Free Muffins, Chocolate Chip vs Pineapple Filled Premium Pastry, Pineapple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • TARGET STORES Chocolate Chip Gluten Free Muffins	64g	46.7	469	42.2	26.6	3.1	28.1	12.5
Pineapple Fi... Food 2 Food 2 • GS1 MEXICO Pineapple Filled Premium Pastry	50g	40.3	400	44.0	14.0	2.0	22.0	4.0

Frosted Fudge Toaster Pastries vs Maple Walnut Scones

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
Maple Walnut... Food 2 Food 2 • FRESH & EASY Maple Walnut Scones	47g	37.9	426	44.7	10.6	2.1	23.4	8.5

Banana Nut Muffins, Banana Nut vs Cream Cheese Brioche Twist, Cream Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut M... Food 1 Food 1 • THE KROGER CO. Banana Nut Muffins	106g	100.0	425	50.9	26.4	0.9	21.7	6.6
Cream Cheese... Food 2 Food 2 • BENDINER TECHNOLOGIES, LLC Cream Cheese Brioche Twist	50g	38.9	260	42.0	16.0	2.0	8.0	8.0

Harris Teeter, Toaster Pastries, Frosted Strawberry vs Blueberry Tasty Pastry, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harris Teete... Food 1 Food 1 • HARRIS-TEETER INC. Harris Teeter, Toaster Pastries, Frosted Strawberry	52g	70.4	385	71.2	30.8	1.9	9.6	3.9
Blueberry Ta... Food 2 Food 2 • LEGENDARY FOODS LLC Blueberry Tasty Pastry	61g	31.1	295	39.3	1.6	11.5	13.1	32.8

Hot Cross Buns, Hot Cross vs Grain Free Matcha Green Tea Muffins, Matcha Green Tea

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot Cross Buns Food 1 Food 1 • BIMBO BAKERIES USA, INC. Hot Cross Buns	71g	79.7	352	60.6	31.0	2.8	11.3	5.6
Grain Free M... Food 2 Food 2 • MINDFUL FOODS, INC. Grain Free Matcha Green Tea Muffins, Matcha Green Tea	64g	25.3	250	26.6	12.5	6.2	12.5	6.3

Frosted Cherry Turnover Flavored Toaster Pastries, Frosted Cherry Turnover vs Mini Scones Bean, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Cher... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Cherry Turnover Flavored Toaster Pastries	50g	66.4	400	70.0	28.0	2.0	10.0	4.0
Mini Scones ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Mini Scones Bean, Vanilla	62g	65.9	403	56.5	27.4	1.6	14.5	4.8

Rebell!On, Popcorners, Popcorners Minis Bite Sized Popped Corn Chips vs Cranberry Orange Muffins, Cranberry Orange

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rebell!On, P... Food 1 Food 1 • MEDORA SNACKS LLC Rebell!On, Popcorners, Popcorners Minis Bite Sized Popped Corn Chips	28g	36.8	429	71.4	25.0	3.6	16.1	3.6
Cranberry Or... Food 2 Food 2 • MARTIN'S SUPER MARKETS Cranberry Orange Muffins	128g	100.0	430	64.1	44.5	1.6	17.2	3.9

Frosted Chocolate Chip Flavored Toaster Pastries, Frosted Chocolate Chip vs Lemon Muffins With Blueberry Filling, Lemon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Choc... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Chocolate Chip Flavored Toaster Pastries	96g	100.0	396	69.8	34.4	1.0	11.5	4.2
Lemon Muffin... Food 2 Food 2 • MEIJER, INC. Lemon Muffins With Blueberry Filling	99g	85.0	343	45.5	25.3	1.0	16.2	5.1

Thinly Layered Phyllo Dough With Premium Cashew And Pistachio Nuts Mediterranean Sweets, Premium Cashew And Pistachio Nuts vs Peanut Mochi

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thinly Layer... Food 1 Food 1 • TODD'S HEALTH & FITNESS Thinly Layered Phyllo Dough With Premium Cashew And Pistachio Nuts Mediterranean Sweets, Premium Cashew And Pistachio Nuts	30g	45.0	433	80.0	3.3	3.3	6.7	6.7
Peanut Mochi Food 2 Food 2 • ROYAL FAMILY FOOD CO., LTD. Peanut Mochi	35g	40.8	374	62.9	28.6	2.9	11.4	5.7

Wheat Rolls vs Cream Cheese, Cream & Cheese Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Rolls Food 1 Food 1 • CALISE & SONS BAKERY INC. Wheat Rolls	85g	60.6	224	41.2	3.5	4.7	2.4	9.4
Cream Cheese... Food 2 Food 2 • WEIS MARKETS, INC. Cream Cheese, Cream & Cheese Strawberry	54g	48.3	333	48.2	22.2	1.9	14.8	5.6

Deka Crepes, Choco Nut vs Premium Muffins, Banana Nuts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deka Crepes,... Food 1 Food 1 • SIXFIFTEEN IMPORTS EXPORTS LTD Deka Crepes, Choco Nut	18g	21.0	472	66.7	22.2	5.6	16.7	11.1
Premium Muff... Food 2 Food 2 • MCKEE FOODS CORPORATION Premium Muffins, Banana Nuts	92g	84.5	391	48.9	26.1	1.1	20.7	4.4

Whole Foods Market, Two Bite Scones, Blueberry, Blueberry vs Muffins, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Foods ... Food 1 Food 1 • SOURDOUGH: A EUROPEAN BAKERY Whole Foods Market, Two Bite Scones, Blueberry, Blueberry	60g	59.8	383	53.3	25.0	1.7	16.7	5.0
Muffins, Pum... Food 2 Food 2 • ALDI INC. Muffins, Pumpkin Spice	100g	88.9	360	47.0	27.0	1.0	16.0	5.0

Pan Mexicano vs Chocolate Fudge Frosted Pastry Treats, Chocolate Fudge

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pan Mexicano Food 1 Food 1 • RODRIGUEZ PASTRIES Pan Mexicano	50g	44.1	420	48.0	14.0	2.0	22.0	4.0
Chocolate Fu... Food 2 Food 2 • MEIJER, INC. Chocolate Fudge Frosted Pastry Treats	52g	70.2	385	71.2	32.7	1.9	9.6	5.8

Forno D'angelo, Croissant vs Apple Galette

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Forno D'ange... Food 1 Food 1 • COUSIN VINNY'S CHEESECAKE Forno D'angelo, Croissant	50g	45.8	420	50.0	20.0	2.0	22.0	6.0
Apple Galette Food 2 Food 2 • RALEY'S Apple Galette	100g	100.0	390	69.0	22.0	2.0	12.0	5.0

Tex Mex Pastry, Tex Mex vs Freshly Baked Chocolat Croissant

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tex Mex Pastry Food 1 Food 1 • WAL-MART STORES, INC. Tex Mex Pastry	81g	47.4	395	33.3	4.9	2.5	24.7	7.4
Freshly Bake... Food 2 Food 2 • FRESH & EASY Freshly Baked Chocolat Croissant	60g	49.3	433	45.0	11.7	1.7	23.3	8.3

Red White & Blueberry Toaster Pastries, Blueberry vs Scone, Triple Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red White & ... Food 1 Food 1 • THE KELLOGG COMPANY Red White & Blueberry Toaster Pastries, Blueberry	96g	100.0	385	72.9	30.2	1.0	9.4	4.2
Scone, Tripl... Food 2 Food 2 • AHOLD USA, INC. Scone, Triple Berry	53g	51.9	396	50.9	20.8	—	18.9	5.7

Hungarian Pastry Almond Kipfel, Hungarian Pastry vs Frosted Grape Toaster Pastries, Grape

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hungarian Pa... Food 1 Food 1 • GENERAL HANDLE COMPANY Hungarian Pastry Almond Kipfel	24g	22.7	458	50.0	20.8	—	25.0	8.3
Frosted Grap... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Grape Toaster Pastries, Grape	96g	100.0	396	71.9	29.2	1.0	10.4	4.2

Kasia's, Pierogi, Potato & Onion, Potato & Onion vs Apple Cider

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kasia's, Pie... Food 1 Food 1 • KASIA'S DELI INC. Kasia's, Pierogi, Potato & Onion, Potato & Onion	99g	63.0	202	33.3	1.0	1.0	3.5	5.1
Apple Cider Food 2 Food 2 • J.S. KRUM INC. Apple Cider	55g	78.7	491	76.4	43.6	1.8	20.0	5.5

Frosted Blueberry Flavour Pastries, Frosted Blueberry vs Northern Lights Mini Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Blue... Food 1 Food 1 • LA JOLLA BAKING COMPANY, INC. Frosted Blueberry Flavour Pastries	96g	100.0	385	72.9	31.3	1.0	9.4	3.1
Northern Lig... Food 2 Food 2 • BYERLY FOODS INTERNATIONAL Northern Lights Mini Muffins	53g	42.4	358	41.5	24.5	—	18.9	3.8

Rocket Fuel Food Comparisons