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 Fudge Toaster Pastries vs Chocolate Iced Honey Bun, Chocolate

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
Chocolate Ic... Food 2 Food 2 • SPEEDWAY LLC Chocolate Iced Honey Bun	113g	100.0	398	53.1	29.2	1.8	18.6	5.3

Pumpkin Raisin Scones, Pumpkin Raisin vs Frosted Wildberry Toaster Pastries, Frosted Wildberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Rais... Food 1 Food 1 • NILDA'S DESSERTS LTD. Pumpkin Raisin Scones	91g	100.0	451	68.1	18.7	4.4	18.7	7.7
Frosted Wild... Food 2 Food 2 • SCHULZE & BURCH BISCUIT CO. Frosted Wildberry Toaster Pastries	104g	100.0	375	71.2	38.5	1.0	8.7	2.9

Toaster Pastries, Toaster Tart, Brown Sugar & Cinnamon vs Cranberry Pecan Tart

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toaster Past... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Toaster Pastries, Toaster Tart, Brown Sugar & Cinnamon	52g	70.4	385	71.2	32.7	1.9	9.6	3.9
Cranberry Pe... Food 2 Food 2 • THE KROGER CO. Cranberry Pecan Tart	57g	51.9	386	49.1	21.1	1.8	21.1	3.5

Chocolate Croissants, Chocolate vs Frosted Fudge Toaster Pastries, Frosted Fudge

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Cr... Food 1 Food 1 • TARGET STORES Chocolate Croissants	45g	38.2	422	46.7	15.6	2.2	22.2	6.7
Frosted Fudg... Food 2 Food 2 • SCHULZE & BURCH BISCUIT CO. Frosted Fudge Toaster Pastries	96g	100.0	354	61.5	34.4	1.0	9.4	3.1

Banana Nut Muffin, Banana Nut vs Classic European Style All Butter L'artisan Croissants, Classic European Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut M... Food 1 Food 1 • LOMPOC TORTILLA SHOP Banana Nut Muffin	64g	66.7	453	54.7	29.7	—	23.4	6.3
Classic Euro... Food 2 Food 2 • 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

Lemon Roll vs Glutino, Gluten Free Toaster Pastry, Strawberry, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Roll Food 1 Food 1 • MEZONOS MAVEN BAKERY, INC. Lemon Roll	40g	39.2	300	50.0	40.0	—	10.0	2.5
Glutino, Glu... Food 2 Food 2 • FIRST TOUCH SPORTS, INC. Glutino, Gluten Free Toaster Pastry, Strawberry, Strawberry	62g	68.7	339	64.5	29.0	8.1	9.7	1.6

Apricot Rugelach vs Large Croissants

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apricot Ruge... Food 1 Food 1 • ZARO'S BAKERY Apricot Rugelach	28g	24.5	393	46.4	10.7	—	28.6	7.1
Large Croiss... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Large Croissants	71g	50.1	324	38.0	5.6	1.4	15.5	7.0

Honey Raisin Bran Muffins, Honey Raisin Bran vs Frosted Appletastic Flavored Crisps, Frosted Appletastic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Raisin... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Honey Raisin Bran Muffins	99g	90.3	253	47.5	25.3	1.0	7.1	4.0
Frosted Appl... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Appletastic Flavored Crisps	28g	41.0	429	78.6	28.6	3.6	10.7	3.6

Empanadas, Strawberry Filled vs Banana Nut Muffin, Banana Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Empanadas, S... Food 1 Food 1 • OLE MEXICAN FOODS, INC. Empanadas, Strawberry Filled	85g	81.4	353	50.6	11.8	1.2	15.3	3.5
Banana Nut M... Food 2 Food 2 • INTERNATIONAL DELIGHTS Banana Nut Muffin	130g	100.0	385	43.9	25.4	0.8	20.8	4.6

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

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
Frosted Stra... Food 2 Food 2 • THE KELLOGG COMPANY Frosted Strawberry Toaster Pastries	96g	100.0	385	72.9	31.3	1.0	9.4	3.1

Cinnamon Sugar Flavored Pretzel Toaster Pastries, Cinnamon Sugar vs Pumpkin Muffins, Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Sug... Food 1 Food 1 • THE KELLOGG COMPANY Cinnamon Sugar Flavored Pretzel Toaster Pastries	96g	100.0	406	67.7	28.1	1.0	13.5	4.2
Pumpkin Muffins Food 2 Food 2 • MEIJER, INC. Pumpkin Muffins	113g	90.7	345	42.5	21.2	0.9	17.7	4.4

Carrot Raisin Walnut Muffins, Carrot Raisin Walnut vs Mantecadas Premium Mexican Pastries, Mantecadas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot Raisi... Food 1 Food 1 • WAL-MART STORES, INC. Carrot Raisin Walnut Muffins	99g	83.1	343	45.5	27.3	2.0	16.2	5.1
Mantecadas P... Food 2 Food 2 • AZTECA BAKERIES INC. Mantecadas Premium Mexican Pastries	45g	42.1	397	48.5	26.5	—	19.8	6.6

Cranberry Orange Mini Muffins vs Universal Bakery, Chocolate Swirl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Or... Food 1 Food 1 • SIMPLY BALANCED Cranberry Orange Mini Muffins	56g	53.1	482	51.8	28.6	1.8	26.8	5.4
Universal Ba... Food 2 Food 2 • Z O Z GROUP INC. Universal Bakery, Chocolate Swirl	25g	26.8	400	56.0	24.0	—	18.0	8.0

Vanilla Sugar Cannoli Crisps, Vanilla Sugar vs Sugar Cookie Flavored Toaster Pastries, Sugar Cookie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Suga... Food 1 Food 1 • ARTUSO PASTRY FOODS CORPORATION Vanilla Sugar Cannoli Crisps	26g	24.9	423	53.9	15.4	3.8	19.2	7.7
Sugar Cookie... Food 2 Food 2 • THE KELLOGG COMPANY Sugar Cookie Flavored Toaster Pastries	96g	100.0	396	70.8	27.1	1.0	10.4	4.2

Frosted Toaster Treats, Cookies And Creme vs Mrs. Freshley's, Swiss Rolls, Creme Filled Chocolate Cakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Toas... Food 1 Food 1 • THE KROGER CO. Frosted Toaster Treats, Cookies And Creme	52g	70.2	385	71.2	32.7	1.9	9.6	5.8
Mrs. Freshle... Food 2 Food 2 • FLOWERS FOODS, INC. Mrs. Freshley's, Swiss Rolls, Creme Filled Chocolate Cakes	57g	62.2	351	57.9	42.1	1.8	14.0	3.5

Frosted Toaster Tarts vs Frosted Toaster Pastries Variety Pack, Strawberry, Cherry, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Toas... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Frosted Toaster Tarts	52g	70.2	385	71.2	32.7	1.9	9.6	5.8
Frosted Toas... Food 2 Food 2 • SAFEWAY, INC. Frosted Toaster Pastries Variety Pack, Strawberry, Cherry, Blueberry	104g	100.0	375	71.2	38.5	1.0	8.7	2.9

Muffins, Vanilla vs Chocolate Chip Muff'n Stix, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Van... Food 1 Food 1 • ROMA FOOD GROUP, INC. Muffins, Vanilla	85g	69.7	329	42.4	23.5	—	16.5	3.5
Chocolate Ch... Food 2 Food 2 • HOSTESS BRANDS, LLC Chocolate Chip Muff'n Stix	28g	30.7	429	57.1	—	—	21.4	3.6

American Classic, Gourmet Muffin, Pineapple, Pineapple vs Carrot Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
American Cla... Food 1 Food 1 • FERNANDO'S BAKERY, INC. American Classic, Gourmet Muffin, Pineapple, Pineapple	57g	50.0	342	45.6	21.1	—	15.8	7.0
Carrot Muffins Food 2 Food 2 • WAL-MART STORES, INC. Carrot Muffins	99g	78.8	364	43.4	23.2	2.0	19.2	5.1

Muffin, Blueberry vs Chocolate Creme Filled Sweet Baked Good Duo, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffin, Blue... Food 1 Food 1 • XIPHIAS Muffin, Blueberry	81g	67.4	358	43.2	23.5	—	18.5	4.9
Chocolate Cr... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Chocolate Creme Filled Sweet Baked Good Duo	124g	100.0	395	59.7	36.3	1.6	15.3	4.0

Mini Muffins, Banana Nut vs Croissant With Chocolate Hazelnut Filling, Chocolate Hazelnut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Muffins... Food 1 Food 1 • P & A Mini Muffins, Banana Nut	85g	71.9	294	45.9	23.5	2.4	11.8	4.7
Croissant Wi... Food 2 Food 2 • LIDL Croissant With Chocolate Hazelnut Filling, Chocolate Hazelnut	48g	41.5	479	47.9	20.8	2.1	29.2	6.3

Rocket Fuel Food Comparisons