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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Banana Chocolate Chunk Flavored Muffins, Banana Chocolate Chunk vs Banana Muffin, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Choco... Food 1 Food 1 • WAL-MART STORES, INC. Banana Chocolate Chunk Flavored Muffins	99g	86.7	374	47.5	28.3	2.0	18.2	5.1
Banana Muffin Food 2 Food 2 • BIMBO BAKERIES USA, INC. Banana Muffin	156g	100.0	391	57.7	30.1	0.6	15.4	3.2

Grain Free Sweet Potato Muffins, Sweet Potato vs Muffins, Double Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grain Free S... Food 1 Food 1 • MINDFUL FOODS, INC. Grain Free Sweet Potato Muffins, Sweet Potato	64g	29.1	266	29.7	14.1	6.2	14.1	6.3
Muffins, Dou... Food 2 Food 2 • MARY ANN'S BAKING COMPANY Muffins, Double Chocolate Chip	113g	100.0	381	49.6	29.2	1.8	17.7	5.3

Chocolate Roll, Chocolate vs Pumpkin Pie Toaster Pastries, Pumpkin Pie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Roll Food 1 Food 1 • ATTUNE RECORDS Chocolate Roll	83g	44.2	337	30.1	20.5	2.4	21.7	3.6
Pumpkin Pie ... Food 2 Food 2 • CHARMS COMPANY Pumpkin Pie Toaster Pastries	96g	100.0	396	70.8	28.1	1.0	10.4	4.2

Orange Cranberry Scones vs Tiramisu

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Orange Cranb... Food 1 Food 1 • TWO-BITE Orange Cranberry Scones	64g	65.7	375	54.7	28.1	1.6	15.6	4.7
Tiramisu Food 2 Food 2 • URBAN REMEDY Tiramisu	67g	28.7	313	25.4	17.9	3.0	22.4	4.5

Toaster Pastries Frosted Brown Sugar, Cinnamon vs Harris Teeter, Toaster Pastries, Frosted Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toaster Past... Food 1 Food 1 • WINN-DIXIE STORES, INC. Toaster Pastries Frosted Brown Sugar, Cinnamon	52g	70.4	385	71.2	32.7	1.9	9.6	3.9
Harris Teete... Food 2 Food 2 • HARRIS-TEETER INC. Harris Teeter, Toaster Pastries, Frosted Blueberry	52g	70.4	385	71.2	30.8	1.9	9.6	3.9

Buttercreme Roll, Pumpkin vs Cherry Frosted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttercreme ... Food 1 Food 1 • ARIANNA'S BAKERY Buttercreme Roll, Pumpkin	94g	85.4	340	47.9	38.3	1.1	14.9	3.2
Cherry Frosted Food 2 Food 2 • THE KROGER CO. Cherry Frosted	52g	70.4	385	71.2	30.8	1.9	9.6	3.9

Muffins, Pumpkin Spice vs Frosted Maple Flavor Toaster Pastries, Frosted Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Pum... Food 1 Food 1 • ALDI INC. Muffins, Pumpkin Spice	100g	88.9	360	47.0	27.0	1.0	16.0	5.0
Frosted Mapl... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Maple Flavor Toaster Pastries	96g	100.0	396	69.8	31.3	1.0	12.5	4.2

Chocolate Chip Muffins, Chocolate Chip vs Lemon Poppyseed Scones Snack, Lemon Poppyseed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • BIMBO BAKERIES USA, INC. Chocolate Chip Muffins	47g	50.1	404	57.5	36.2	2.1	19.2	4.3
Lemon Poppys... Food 2 Food 2 • TWO-BITE Lemon Poppyseed Scones Snack	61g	59.8	393	52.5	24.6	1.6	18.0	4.9

Mini Croissants vs Party Tray Baklava

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Croissants Food 1 Food 1 • WAL-MART STORES, INC. Mini Croissants	51g	53.6	412	56.9	7.8	2.0	17.7	7.8
Party Tray B... Food 2 Food 2 • FULL MOON BAKING COMPANY Party Tray Baklava	35g	49.5	543	80.0	52.9	4.3	31.4	9.1

Banana Nut Muffins, Banana Nut vs Mini Cannoli

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
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

Lemon Streusel Flavored Muffins, Lemon Streusel vs Bialy Rolls, Bialy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Streus... Food 1 Food 1 • WAL-MART STORES, INC. Lemon Streusel Flavored Muffins	99g	86.7	374	46.5	25.3	1.0	18.2	5.1
Bialy Rolls Food 2 Food 2 • BAGELS BY BELL LTD. Bialy Rolls	71g	68.5	268	54.9	1.4	5.6	2.1	9.9

Frosted S'mores Toaster Pastries vs Banana Nut Muffins, Banana Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted S'mo... Food 1 Food 1 • SCHULZE & BURCH BISCUIT CO. Frosted S'mores Toaster Pastries	104g	100.0	385	71.2	39.4	1.9	9.6	3.9
Banana Nut M... Food 2 Food 2 • THE KROGER CO. Banana Nut Muffins	128g	100.0	445	48.4	25.0	1.6	26.6	6.3

Banana Creme Pie Flavored Toaster Pastries, Banana Creme Pie vs Mini Muffins, Lemon Blueberry

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
Mini Muffins... Food 2 Food 2 • AHOLD USA, INC. Mini Muffins, Lemon Blueberry	113g	100.0	469	52.2	29.2	0.9	26.6	4.4

Chocolate Chip Muffins, Chocolate Chip vs Zucchini Lemon Poppy Seed Bakery Bites, Zucchini Lemon Poppy Seed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • CAKELAND BAKERY Chocolate Chip Muffins	113g	100.0	379	48.5	26.4	0.9	15.9	4.4
Zucchini Lem... Food 2 Food 2 • FARM & OVEN SNACKS, INC. Zucchini Lemon Poppy Seed Bakery Bites	50g	52.5	340	64.0	30.0	10.0	8.0	8.0

Frosted Strawberry Toaster Pastries vs Chocolate Palmiers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Stra... Food 1 Food 1 • HY-VEE, INC. Frosted Strawberry Toaster Pastries	52g	70.4	385	71.2	30.8	1.9	9.6	3.9
Chocolate Pa... Food 2 Food 2 • LUXURY BAKERY Chocolate Palmiers	26g	28.4	538	57.7	30.8	—	30.8	3.9

Frosted Brown Sugar & Cinnamon Toaster Pastries, Frosted Brown Sugar & Cinnamon vs Strawberry Shortcake Muffins With Vanilla Filling, Strawberry Shortcake

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
Strawberry S... Food 2 Food 2 • TARGET STORES Strawberry Shortcake Muffins With Vanilla Filling	113g	96.6	354	45.1	26.6	0.9	16.8	4.4

Cheese Sauce, Egg & Sausage Cheese Sauce, Scrambled Eggs & Sausage In A Crispy Crust Toaster Pastries, Cheese Sauce, Egg & Sausage vs Assorted Baklava Mix, Assorted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Sauce... Food 1 Food 1 • GENERAL MILLS, INC. Cheese Sauce, Egg & Sausage Cheese Sauce, Scrambled Eggs & Sausage In A Crispy Crust Toaster Pastries, Cheese Sauce, Egg & Sausage	47g	30.6	362	34.0	—	—	21.3	6.4
Assorted Bak... Food 2 Food 2 • CEDAR F&B LLC Assorted Baklava Mix	56g	96.3	714	98.2	37.5	5.4	32.1	12.5

Toaster Pastries, Wildberry Frosted vs Muffins, Cranberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toaster Past... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Toaster Pastries, Wildberry Frosted	52g	70.4	385	71.2	32.7	1.9	9.6	3.9
Muffins, Cra... Food 2 Food 2 • BAKO PRODUCTS, INC. Muffins, Cranberry	57g	46.1	351	42.1	26.3	—	19.3	5.3

Frosted Raspberry Toaster Pastries, Raspberry vs Blueberry Muffins, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Rasp... Food 1 Food 1 • THE KELLOGG COMPANY Frosted Raspberry Toaster Pastries, Raspberry	96g	100.0	385	72.9	31.3	1.0	9.4	3.1
Blueberry Mu... Food 2 Food 2 • ARYZTA, LLC Blueberry Muffins	57g	54.0	368	50.9	31.6	1.8	15.8	5.3

Muffins, Blueberry Cream Cheese vs Coborn's, Muffins, Blueberry, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Blu... Food 1 Food 1 • THE MUFFIN MAM INC. Muffins, Blueberry Cream Cheese	57g	53.9	368	50.9	26.3	1.8	19.3	3.5
Coborn's, Mu... Food 2 Food 2 • COBORN'S INCORPORATED Coborn's, Muffins, Blueberry, Blueberry	78g	73.7	372	48.7	29.5	—	15.4	3.9

Rocket Fuel Food Comparisons