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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Glutinous Rice Flour vs Buckwheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7
Buckwheat Flour Food 2 Food 2 • USDA Buckwheat Flour	100.0	—	75.0	—	10.4	2.5	8.9

Sorghum, Whole Grain, White, Dry, Raw vs Fine Semolina Flour (Durum Wheat)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum, Who... Food 1 Food 1 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1
Fine Semolin... Food 2 Food 2 • USDA Fine Semolina Flour (Durum Wheat)	100.0	—	72.0	—	3.7	1.8	13.3

Bulgur vs Spelt Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgur Food 1 Food 1 • USDA Bulgur	100.0	—	75.9	—	11.7	2.4	11.8
Spelt Flour Food 2 Food 2 • USDA Spelt Flour	100.0	—	70.7	—	9.3	2.5	14.5

Quinoa Flour vs Buckwheat Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Flour Food 1 Food 1 • USDA Quinoa Flour	100.0	—	69.5	—	6.3	6.6	11.9
Buckwheat Seed Food 2 Food 2 • USDA Buckwheat Seed	100.0	—	71.1	—	4.1	3.0	11.1

Sorghum Flour, White, Pearled, Unenriched, Dry, Raw vs Quinoa Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Flou... Food 1 Food 1 • USDA Sorghum Flour, White, Pearled, Unenriched, Dry, Raw	100.0	—	73.5	—	3.3	3.2	10.2
Quinoa Flour Food 2 Food 2 • USDA Quinoa Flour	100.0	—	69.5	—	6.3	6.6	11.9

Flour (All Purpose) vs Steel Cut Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (All P... Food 1 Food 1 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9
Steel Cut Oats Food 2 Food 2 • USDA Steel Cut Oats	100.0	—	69.8	—	—	5.8	12.5

Millet Seed (Dried) vs Flour (Unenriched, Unbleached)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Millet Seed ... Food 1 Food 1 • USDA Millet Seed (Dried)	100.0	—	74.5	—	2.6	4.2	10.0
Flour (Unenr... Food 2 Food 2 • USDA Flour (Unenriched, Unbleached)	100.0	362	74.6	—	3.0	1.7	12.0

Pastry Flour vs Quinoa Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pastry Flour Food 1 Food 1 • USDA Pastry Flour	100.0	358	77.2	—	—	1.6	8.8
Quinoa Flour Food 2 Food 2 • USDA Quinoa Flour	100.0	—	69.5	—	6.3	6.6	11.9

Sorghum Grain, White, Pearled, Unenriched, Dry, Raw vs Sorghum, Whole Grain, White, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Grai... Food 1 Food 1 • USDA Sorghum Grain, White, Pearled, Unenriched, Dry, Raw	100.0	—	74.9	—	3.9	3.3	10.3
Sorghum, Who... Food 2 Food 2 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1

Flour (Unenriched, Unbleached) vs Einkorn Wheat Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (Unenr... Food 1 Food 1 • USDA Flour (Unenriched, Unbleached)	100.0	362	74.6	—	3.0	1.7	12.0
Einkorn Whea... Food 2 Food 2 • USDA Einkorn Wheat Grain	100.0	—	68.7	—	8.9	3.8	15.1

Pastry Flour vs Farro Kernel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pastry Flour Food 1 Food 1 • USDA Pastry Flour	100.0	358	77.2	—	—	1.6	8.8
Farro Kernel Food 2 Food 2 • USDA Farro Kernel	100.0	—	72.1	—	7.3	3.1	12.6

Fine Semolina Flour (Durum Wheat) vs Einkorn Wheat Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fine Semolin... Food 1 Food 1 • USDA Fine Semolina Flour (Durum Wheat)	100.0	—	72.0	—	3.7	1.8	13.3
Einkorn Whea... Food 2 Food 2 • USDA Einkorn Wheat Grain	100.0	—	68.7	—	8.9	3.8	15.1

Buckwheat Flour vs Barley Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buckwheat Flour Food 1 Food 1 • USDA Buckwheat Flour	100.0	—	75.0	—	10.4	2.5	8.9
Barley Flour Food 2 Food 2 • USDA Barley Flour	100.0	—	77.4	—	12.8	2.5	8.7

Sorghum Grain, White, Pearled, Unenriched, Dry, Raw vs Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Grai... Food 1 Food 1 • USDA Sorghum Grain, White, Pearled, Unenriched, Dry, Raw	100.0	—	74.9	—	3.9	3.3	10.3
Chia Seed Food 2 Food 2 • USDA Chia Seed	70.2	—	38.3	—	—	32.9	17.0

Oat Flour vs Rice, Red, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oat Flour Food 1 Food 1 • USDA Oat Flour	100.0	—	69.9	—	10.5	6.3	13.2
Rice, Red, U... Food 2 Food 2 • USDA Rice, Red, Unenriched, Dry, Raw	100.0	—	76.2	—	4.2	3.4	8.6

Wild Rice, Dry, Raw vs Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Rice, D... Food 1 Food 1 • USDA Wild Rice, Dry, Raw	100.0	—	75.7	—	4.3	1.7	12.8
Chia Seed Food 2 Food 2 • USDA Chia Seed	70.2	—	38.3	—	—	32.9	17.0

Fonio Food Product vs Steel Cut Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fonio Food P... Food 1 Food 1 • USDA Fonio Food Product	100.0	—	81.3	—	2.2	1.7	7.2
Steel Cut Oats Food 2 Food 2 • USDA Steel Cut Oats	100.0	—	69.8	—	—	5.8	12.5

Farro Kernel vs Spelt Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farro Kernel Food 1 Food 1 • USDA Farro Kernel	100.0	—	72.1	—	7.3	3.1	12.6
Spelt Flour Food 2 Food 2 • USDA Spelt Flour	100.0	—	70.7	—	9.3	2.5	14.5

Rye Flour vs White Wheat Flour (Unbleached, Enriched)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rye Flour Food 1 Food 1 • USDA Rye Flour	100.0	—	77.2	—	13.7	1.9	8.4
White Wheat ... Food 2 Food 2 • USDA White Wheat Flour (Unbleached, Enriched)	100.0	358	73.2	—	—	1.5	13.1

Steel Cut Oats vs Sorghum Bran, White, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steel Cut Oats Food 1 Food 1 • USDA Steel Cut Oats	100.0	—	69.8	—	—	5.8	12.5
Sorghum Bran... Food 2 Food 2 • USDA Sorghum Bran, White, Unenriched, Dry, Raw	65.1	—	68.7	—	35.0	9.3	11.2

Rocket Fuel Food Comparisons For Diabetics