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

Cherry Fruit Bites vs Corn Muffin Tops Toastettes, Corn Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Fruit... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Cherry Fruit Bites	125g	91.3	292	38.4	13.6	0.8	13.6	4.0
Corn Muffin ... Food 2 Food 2 • SAKER SHOPRITES, INC. Corn Muffin Tops Toastettes	55g	66.3	527	65.5	29.1	1.8	25.5	7.3

Mini Muffins, Bran With Raisins vs Sugar Cookie Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffins... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Mini Muffins, Bran With Raisins	52g	46.3	346	51.9	30.8	5.8	15.4	5.8
Sugar Cookie... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Sugar Cookie Muffins	47g	52.4	404	57.5	40.4	—	17.0	2.1

Chocolate Palmiers vs Frosted Strawberry Tasty Filled Pastry Bites, Frosted Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Pa... Food 1 Food 1 • LUXURY BAKERY Chocolate Palmiers	26g	28.4	538	57.7	30.8	—	30.8	3.9
Frosted Stra... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Strawberry Tasty Filled Pastry Bites	40g	57.1	375	75.0	42.5	2.5	7.5	2.5

Soft Croissant With Vanilla Filling vs Chocolate Tartlettes, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soft Croissa... Food 1 Food 1 • CHIPITA AMERICA, INC. Soft Croissant With Vanilla Filling	75g	56.8	453	41.3	18.7	1.3	29.3	5.3
Chocolate Ta... Food 2 Food 2 • AMERICAN ROLAND FOOD LLC Chocolate Tartlettes	33g	42.1	485	69.7	30.3	3.0	21.2	6.1

Mini Muffins, Blueberry vs Frosted Strawberry Toaster Tarts Pastries, Frosted Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffins... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Mini Muffins, Blueberry	24g	19.4	333	41.7	20.8	—	18.8	—
Frosted Stra... Food 2 Food 2 • MILLVILLE Frosted Strawberry Toaster Tarts Pastries	104g	100.0	375	72.1	38.5	1.0	9.6	2.9

Cheese Streusel Muffin vs Cream Cheese Croissants, Cream Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Streu... Food 1 Food 1 • WALGREENS CO. Cheese Streusel Muffin	64g	55.8	375	45.3	25.0	—	18.8	4.7
Cream Cheese... Food 2 Food 2 • SPECIALTY BAKERS, LLC Cream Cheese Croissants	43g	36.7	326	44.2	9.3	—	14.0	7.0

Muffins, Banana Chocolate vs Vanilla Muffins, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Ban... Food 1 Food 1 • MINDFUL FOODS, INC. Muffins, Banana Chocolate	64g	40.6	281	37.5	21.9	4.7	14.1	6.3
Vanilla Muffins Food 2 Food 2 • BIMBO BAKERIES USA, INC. Vanilla Muffins	315g	100.0	416	51.4	22.9	0.6	21.3	5.4

Banana Nut Muffins, Banana Nut vs All Butter Croissants, All Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut M... Food 1 Food 1 Banana Nut Muffins, Banana Nut	57g	47.7	404	45.6	24.6	1.8	22.8	5.3
All Butter C... Food 2 Food 2 • WAL-MART STORES, INC. All Butter Croissants	45g	42.0	422	51.1	8.9	2.2	22.2	6.7

Blueberry Mini Scones, Blueberry vs Double Dutch Chocolate Muffins, Double Dutch Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mi... Food 1 Food 1 • MEIJER, INC. Blueberry Mini Scones	61g	59.9	377	52.5	24.6	1.6	16.4	4.9
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

Big Texas Pastries Roll, Cinnamon vs Mixed Baklava

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Big Texas Pa... Food 1 Food 1 • ARYZTA, LLC Big Texas Pastries Roll, Cinnamon	113g	100.0	398	54.9	29.2	1.8	17.7	5.3
Mixed Baklava Food 2 Food 2 • FULL MOON BAKING COMPANY Mixed Baklava	35g	49.5	543	80.0	52.9	4.3	31.4	9.1

Paczki, Strawberry vs Poppy Butter Rogaliki, Poppy Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Paczki, Stra... Food 1 Food 1 • SMITH'S FOOD & DRUG CENTERS INC. Paczki, Strawberry	113g	81.7	274	38.1	11.5	0.9	12.4	4.4
Poppy Butter... Food 2 Food 2 • LESTIS DESSERTS ENTERPRISES INC. Poppy Butter Rogaliki	28g	30.6	500	60.7	32.1	3.6	25.0	3.6

Muffins, Vanilla vs Iced Honey Bun, Iced

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Van... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Muffins, Vanilla	47g	50.2	404	55.3	34.0	—	17.0	4.3
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

Classic European Style All Butter L'artisan Croissants, Classic European Style vs Plain Butter Tart

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Euro... Food 1 Food 1 • AMERICAN LIFE BAKING GROUP, INC. Classic European Style All Butter L'artisan Croissants	43g	69.0	302	86.1	7.0	2.3	18.6	7.0
Plain Butter... Food 2 Food 2 Plain Butter Tart	80g	76.9	412	51.3	23.8	1.2	20.0	5.0

Toaster Pastries, Chocolate Fudge vs Cheese Streusel Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toaster Past... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Toaster Pastries, Chocolate Fudge	52g	70.2	385	71.2	32.7	1.9	9.6	5.8
Cheese Streu... Food 2 Food 2 • WALGREENS CO. Cheese Streusel Muffin	64g	55.8	375	45.3	25.0	—	18.8	4.7

Coborn's, Muffins, Cranberry, Orange, Cranberry, Orange vs Sundried Tomato Basil Mini Muffins, Sundried Tomato Basil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coborn's, Mu... Food 1 Food 1 • COBORN'S INCORPORATED Coborn's, Muffins, Cranberry, Orange, Cranberry, Orange	78g	71.7	372	48.7	29.5	1.3	15.4	3.9
Sundried Tom... Food 2 Food 2 • CSM BAKERY PRODUCTS NA, INC. Sundried Tomato Basil Mini Muffins	100g	87.9	410	47.0	19.0	1.0	23.0	5.0

Cranberry Orange Yogurt Muffin vs Baklava

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Or... Food 1 Food 1 • MENDEL'S MUFFINS & STUFF, INC. Cranberry Orange Yogurt Muffin	99g	100.0	455	68.7	28.3	1.0	22.2	5.1
Baklava Food 2 Food 2 • SINBAD FOODS, LLC Baklava	46g	40.3	413	47.8	21.7	2.2	21.7	4.4

Blueberry Frosted Toaster Treats, Blueberry vs Frosted Toaster Treats, Cookies And Creme

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 Toas... Food 2 Food 2 • THE KROGER CO. Frosted Toaster Treats, Cookies And Creme	52g	70.2	385	71.2	32.7	1.9	9.6	5.8

Frosted Chocolate Fudge Toaster Tarts Pastries, Frosted Chocolate Fudge vs Lemon Flavored Poppyseed Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Choc... Food 1 Food 1 • ALDI INC. Frosted Chocolate Fudge Toaster Tarts Pastries	104g	100.0	365	69.2	37.5	1.0	8.7	3.9
Lemon Flavor... Food 2 Food 2 • TARGET Lemon Flavored Poppyseed Muffins	143g	100.0	413	49.7	27.3	0.7	21.0	4.9

Apple & Raspberry Strudel, Apple & Raspberry vs Mini Cream Puffs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple & Rasp... Food 1 Food 1 • PAGETEL INC. Apple & Raspberry Strudel	69g	52.4	319	39.1	20.3	—	15.9	2.9
Mini Cream P... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Mini Cream Puffs	74g	40.7	257	28.4	16.2	—	14.9	4.1

Gourmet Lemon Poppyseed Muffins, Lemon Poppyseed vs Roll Cake, Raspberry Jelly

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Lemo... Food 1 Food 1 • CAFE VALLEY INC Gourmet Lemon Poppyseed Muffins, Lemon Poppyseed	99g	90.2	404	48.5	28.3	1.0	20.2	5.1
Roll Cake, R... Food 2 Food 2 • DAISY'S BAKERY INC. Roll Cake, Raspberry Jelly	46g	39.9	411	45.7	23.9	—	21.7	8.7

Rocket Fuel Food Comparisons