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

Muffins, Dark Chocolate vs La Bree's Bakery, Jr. Jelly Rolls, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Dar... Food 1 Food 1 • RED PLATE FOODS, INC. Muffins, Dark Chocolate	70g	66.2	311	52.9	30.0	4.3	11.4	4.3
La Bree's Ba... Food 2 Food 2 • LABREE'S BAKERY INC La Bree's Bakery, Jr. Jelly Rolls, Strawberry	64g	72.4	312	57.8	35.9	—	7.8	4.7

Mini Glazed Cinnamon Rolls, Cinnamon vs Corn Mini Muffins, Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Glazed ... Food 1 Food 1 • KINGSTON MARKETING CO Mini Glazed Cinnamon Rolls, Cinnamon	45g	71.9	356	84.4	53.3	2.2	13.3	4.4
Corn Mini Mu... Food 2 Food 2 • CAFE VALLEY INC Corn Mini Muffins	25g	23.1	400	48.0	24.0	—	20.0	4.0

Cocoa & Hazelnut Cannoli, Cocoa & Hazelnut vs Chocolate Chip Muffins, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cocoa & Haze... Food 1 Food 1 • ROUSE'S ENTERPRISES, INC. Cocoa & Hazelnut Cannoli	24g	26.0	583	58.3	33.3	—	37.5	8.3
Chocolate Ch... Food 2 Food 2 • BI-LO INC. Chocolate Chip Muffins	113g	100.0	381	50.4	—	1.8	18.6	4.4

Frosted S'mores Toaster Pastries, Frosted S'mores vs Apple Sweet Rolls With Icing.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted S'mo... Food 1 Food 1 • THE KELLOGG COMPANY Frosted S'mores Toaster Pastries	96g	100.0	385	69.8	36.5	1.0	9.4	5.2
Apple Sweet ... Food 2 Food 2 • RALCORP FROZEN BAKERY PRODUCTS, INC. Apple Sweet Rolls With Icing.	116g	100.0	284	50.0	24.1	0.9	8.6	3.5

All Natural Banana Nut Muffins, Banana Nut vs Mantecadas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Natural ... Food 1 Food 1 • HARVEST BAKERY, INC. All Natural Banana Nut Muffins, Banana Nut	113g	90.1	372	42.5	25.7	0.9	20.4	5.3
Mantecadas Food 2 Food 2 • THE BREAD FACTORY INC. Mantecadas	71g	38.7	296	28.2	22.5	—	18.3	2.8

Almond Poppy Muffins, Almond Poppy vs Cinnamon Crumb Yogurt Muffin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Poppy... Food 1 Food 1 • SCHWARTZ BROTHERS BAKERY Almond Poppy Muffins	113g	85.9	381	41.6	23.9	1.8	23.0	5.3
Cinnamon Cru... Food 2 Food 2 • MENDEL'S MUFFINS & STUFF, INC. Cinnamon Crumb Yogurt Muffin	99g	100.0	455	68.7	28.3	1.0	22.2	5.1

Red White & Blueberry Toaster Pastries, Blueberry vs Lemon Poppy Muffins

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
Lemon Poppy ... Food 2 Food 2 • J&J SNACK FOODS CORP Lemon Poppy Muffins	71g	63.9	338	47.9	—	1.4	14.1	5.6

Banana Nut Muffins, Banana Nut vs Toaster Pastries, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut M... Food 1 Food 1 • ALDI INC. Banana Nut Muffins	100g	78.8	350	42.0	24.0	1.0	19.0	5.0
Toaster Past... Food 2 Food 2 • WEIS MARKETS, INC. Toaster Pastries, Strawberry	52g	70.4	385	71.2	28.9	1.9	9.6	3.9

Grab 'N Go Blueberry Muffin, Blueberry vs Delancey Dessert, Delancey Dessert Rugelach Pastry, Apricot, Apricot

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grab 'N Go B... Food 1 Food 1 • SCHNUCK MARKETS, INC. Grab 'N Go Blueberry Muffin, Blueberry	120g	92.8	342	40.8	22.5	0.8	17.5	4.2
Delancey Des... Food 2 Food 2 • DELANCEY DESSERT CO., INC. Delancey Dessert, Delancey Dessert Rugelach Pastry, Apricot, Apricot	24g	19.5	208	41.7	12.5	—	12.5	4.2

Blueberry Muffins, Blueberry vs The Father's Table, Fluffy Vanilla Cake Roll, Mixed Berry, Mixed Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mu... Food 1 Food 1 • THE KROGER CO. Blueberry Muffins	106g	100.0	425	56.6	33.0	0.9	19.8	4.7
The Father's... Food 2 Food 2 • THE FATHER'S TABLE LLC The Father's Table, Fluffy Vanilla Cake Roll, Mixed Berry, Mixed Berry	65g	68.4	308	53.9	33.9	—	9.2	4.6

All Butter Croissants, All Butter vs Carrot Nut Jumbo Muffins, Carrot Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Butter C... Food 1 Food 1 All Butter Croissants, All Butter	52g	40.2	365	42.3	3.9	1.9	19.2	7.7
Carrot Nut J... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Carrot Nut Jumbo Muffins	104g	91.0	346	47.1	26.0	1.9	15.4	4.8

3 Pk Jumbo Lemon Fritters vs Blueberry Fritters, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
3 Pk Jumbo L... Food 1 Food 1 • MAPLE DONUTS INC 3 Pk Jumbo Lemon Fritters	113g	96.4	363	46.0	20.4	1.8	17.7	4.4
Blueberry Fr... Food 2 Food 2 • LY BROTHERS CORPORATION Blueberry Fritters	113g	100.0	398	48.7	25.7	0.9	20.4	3.5

Mango Filled Croissants vs Chocolate Chip Mini Muffins, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Filled... Food 1 Food 1 • SPECIALTY BAKERS, LLC Mango Filled Croissants	42g	37.0	262	45.2	19.1	—	10.7	4.8
Chocolate Ch... Food 2 Food 2 • TASTY BAKING COMPANY Chocolate Chip Mini Muffins	45g	49.7	467	60.0	31.1	2.2	24.4	4.4

Unfrosted Brown Sugar Cinnamon Toaster Pastries, Brown Sugar; Cinnamon vs Muffins, Banana Chocolate Chunk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unfrosted Br... Food 1 Food 1 • THE KELLOGG COMPANY Unfrosted Brown Sugar Cinnamon Toaster Pastries, Brown Sugar; Cinnamon	96g	100.0	427	68.8	25.0	2.1	15.6	5.2
Muffins, Ban... Food 2 Food 2 • WAL-MART STORES, INC. Muffins, Banana Chocolate Chunk	99g	86.4	394	47.5	26.3	2.0	20.2	5.1

Frosted Chocolatey Fudge Tasty Filled Pastry Bites, Frosted Chocolatey Fudge vs Frosted Brown Sugar Cinnamon Toaster Pastries, Frosted Brown Sugar Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Choc... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Chocolatey Fudge Tasty Filled Pastry Bites	40g	52.7	375	70.0	37.5	2.5	10.0	5.0
Frosted Brow... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Brown Sugar Cinnamon Toaster Pastries	50g	66.0	420	70.0	30.0	2.0	14.0	4.0

Frosted Apple Fritter Toaster Pastries, Apple Fritter vs Frosted Strawberry Toaster Pastries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Appl... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Apple Fritter Toaster Pastries, Apple Fritter	96g	100.0	385	71.9	30.2	1.0	9.4	4.2
Frosted Stra... Food 2 Food 2 • HY-VEE, INC. Frosted Strawberry Toaster Pastries	52g	70.4	385	71.2	30.8	1.9	9.6	3.9

Caramel Toffee Scones vs Break & Bake Scones, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caramel Toff... Food 1 Food 1 • ORIGINAL TWO-BITE Caramel Toffee Scones	64g	67.5	406	56.3	29.7	1.6	17.2	4.7
Break & Bake... Food 2 Food 2 • CHAMPION FOODS, LLC Break & Bake Scones, Blueberry	51g	48.1	392	51.0	23.5	2.0	17.7	5.9

Gourmet Tart vs Toastee Tarts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Tart Food 1 Food 1 • THE WORTHY CRUMB PASTRY CO. Gourmet Tart	61g	65.8	361	55.7	32.8	—	14.8	4.9
Toastee Tarts Food 2 Food 2 • BRUNO'S SUPERMARKETS, INC. Toastee Tarts	52g	70.4	385	71.2	30.8	1.9	9.6	3.9

Mini Muffins, Blueberry vs Mt. Bros Muffins, Brownie/Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffins... Food 1 Food 1 • THE KROGER CO. Mini Muffins, Blueberry	53g	43.9	396	43.4	24.5	—	22.6	5.7
Mt. Bros Muf... Food 2 Food 2 • YUMBANA LLC Mt. Bros Muffins, Brownie/Chocolate Chip	85g	71.2	400	45.9	27.1	2.4	20.0	3.5

Lemon Bites, Lemon vs Breakfast Claw, Breakfast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Bites Food 1 Food 1 • WAL-MART STORES, INC. Lemon Bites	85g	100.0	365	60.0	48.2	—	12.9	—
Breakfast Claw Food 2 Food 2 • SAFEWAY, INC. Breakfast Claw	57g	55.6	421	50.9	24.6	—	21.1	5.3

Rocket Fuel Food Comparisons