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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Kellogg Special K Breakfast Shake Vanilla Cappuccino 10 Fl Oz vs Kellogg Breakfast Tg Shake Vanilla 10 Fl Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Spec... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Special K Breakfast Shake Vanilla Cappuccino 10 Fl Oz	296g	43.4	59	9.1	5.9	1.7	1.6	3.3
Kellogg Brea... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Breakfast Tg Shake Vanilla 10 Fl Oz	296g	44.0	59	9.2	5.9	1.7	1.6	3.3

Kellogg's All In One Bowls/Pouches Chocolate Nut 2.1 Oz vs Kellogg Special K Protein Liquids Vanilla Cappuccino 80 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Al... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's All In One Bowls/Pouches Chocolate Nut 2.1 Oz	60g	53.6	455	54.5	19.7	6.7	20.3	17.3
Kellogg Spec... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Special K Protein Liquids Vanilla Cappuccino 80 Oz	296g	33.3	60	7.3	5.7	1.6	1.8	4.9

Kellogg Special K Protein Liquids Mocha 80 Oz vs Kellogg Special K Protein Liquids Vanilla Cappuccino 80 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Spec... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Special K Protein Liquids Mocha 80 Oz	296g	35.1	60	7.7	5.9	1.7	1.7	4.8
Kellogg Spec... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Special K Protein Liquids Vanilla Cappuccino 80 Oz	296g	33.3	60	7.3	5.7	1.6	1.8	4.9

Kellogg Special K Protein Liquids Vanilla Cappuccino 80 Oz vs Kellogg Special K Breakfast Shake Vanilla Cappuccino 10 Fl Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Spec... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Special K Protein Liquids Vanilla Cappuccino 80 Oz	296g	33.3	60	7.3	5.7	1.6	1.8	4.9
Kellogg Spec... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Special K Breakfast Shake Vanilla Cappuccino 10 Fl Oz	296g	43.4	59	9.1	5.9	1.7	1.6	3.3

Kellogg Special K Breakfast Shake Chocolate Mocha 10 Fl Oz vs Kashi Golean Powders Vanilla 16 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Spec... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Special K Breakfast Shake Chocolate Mocha 10 Fl Oz	296g	45.8	60	9.5	5.9	1.7	1.6	3.3
Kashi Golean... Food 2 Food 2 • KELLOGG COMPANY US Kashi Golean Powders Vanilla 16 Oz	45g	25.9	391	46.8	18.5	15.3	12.3	33.2

Kashi Golean Powders Coconut 16 Oz vs Kellogg's Special K Protein Liquids Raspberry Cheesecake 10 Fl Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kashi Golean... Food 1 Food 1 • KELLOGG COMPANY US Kashi Golean Powders Coconut 16 Oz	46g	25.7	381	48.1	19.6	17.7	11.3	32.9
Kellogg's Sp... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Special K Protein Liquids Raspberry Cheesecake 10 Fl Oz	296g	35.1	61	7.6	5.9	1.6	1.8	4.9

Kashi Golean Powders Cocoa 16 Oz vs Kellogg Special K Protein Liquids Mocha 80 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kashi Golean... Food 1 Food 1 • KELLOGG COMPANY US Kashi Golean Powders Cocoa 16 Oz	48g	19.7	368	46.7	13.9	24.3	12.5	33.4
Kellogg Spec... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Special K Protein Liquids Mocha 80 Oz	296g	35.1	60	7.7	5.9	1.7	1.7	4.8

Kellogg's Special K Protein Liquids Raspberry Cheesecake 10 Fl Oz vs Kellogg's All In One Bowls/Pouches Superberry Acai 2.1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Sp... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Special K Protein Liquids Raspberry Cheesecake 10 Fl Oz	296g	35.1	61	7.6	5.9	1.6	1.8	4.9
Kellogg's Al... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's All In One Bowls/Pouches Superberry Acai 2.1 Oz	60g	53.6	455	54.5	19.7	6.7	20.3	17.3

Kashi Golean Powders Vanilla 1.58 Oz vs Kellogg's Special K Protein Liquids Raspberry Cheesecake 10 Fl Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kashi Golean... Food 1 Food 1 • KASHI US Kashi Golean Powders Vanilla 1.58 Oz	45g	25.9	391	46.8	18.5	15.3	12.3	33.2
Kellogg's Sp... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Special K Protein Liquids Raspberry Cheesecake 10 Fl Oz	296g	35.1	61	7.6	5.9	1.6	1.8	4.9

Kellogg Special K Protein Liquids Mocha 80 Oz vs Kellogg's All In One Bowls/Pouches Superberry Acai 2.1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Spec... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Special K Protein Liquids Mocha 80 Oz	296g	35.1	60	7.7	5.9	1.7	1.7	4.8
Kellogg's Al... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's All In One Bowls/Pouches Superberry Acai 2.1 Oz	60g	53.6	455	54.5	19.7	6.7	20.3	17.3

Kashi Golean Powders Vanilla 16 Oz vs Kellogg Special K Breakfast Shake Vanilla 10 Fl Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kashi Golean... Food 1 Food 1 • KELLOGG COMPANY US Kashi Golean Powders Vanilla 16 Oz	45g	25.9	391	46.8	18.5	15.3	12.3	33.2
Kellogg Spec... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Special K Breakfast Shake Vanilla 10 Fl Oz	296g	44.6	59	9.3	6.0	1.7	1.6	3.2

Kashi Golean Powders Vanilla 30 Oz vs Kellogg Special K Protein Liquids Vanilla Cappuccino 80 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kashi Golean... Food 1 Food 1 • KELLOGG COMPANY US Kashi Golean Powders Vanilla 30 Oz	45g	25.9	391	46.8	18.5	15.3	12.3	33.2
Kellogg Spec... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Special K Protein Liquids Vanilla Cappuccino 80 Oz	296g	33.3	60	7.3	5.7	1.6	1.8	4.9

Kellogg Breakfast Tg Shake Strawberry 10 Fl Oz vs Kellogg Special K Breakfast Shake Vanilla 10 Fl Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Brea... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Breakfast Tg Shake Strawberry 10 Fl Oz	296g	44.0	59	9.2	5.9	1.7	1.6	3.3
Kellogg Spec... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Special K Breakfast Shake Vanilla 10 Fl Oz	296g	44.6	59	9.3	6.0	1.7	1.6	3.2

Kellogg Special K Protein Liquids Vanilla Cappuccino 80 Oz vs Kellogg Special K Breakfast Shake Chocolate Mocha 10 Fl Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Spec... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Special K Protein Liquids Vanilla Cappuccino 80 Oz	296g	33.3	60	7.3	5.7	1.6	1.8	4.9
Kellogg Spec... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Special K Breakfast Shake Chocolate Mocha 10 Fl Oz	296g	45.8	60	9.5	5.9	1.7	1.6	3.3

Kellogg Special K Breakfast Shake Chocolate Delight 10 Fl Oz vs Kellogg Special K Breakfast Shake Red Berries 10 Fl Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Spec... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Special K Breakfast Shake Chocolate Delight 10 Fl Oz	296g	44.0	59	9.2	5.9	1.7	1.6	3.3
Kellogg Spec... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Special K Breakfast Shake Red Berries 10 Fl Oz	296g	44.6	59	9.3	5.9	1.7	1.6	3.3

Kellogg Breakfast Tg Shake Milk Chocolate 10 Fl Oz vs Kellogg Special K Breakfast Shake Red Berries 10 Fl Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Brea... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Breakfast Tg Shake Milk Chocolate 10 Fl Oz	296g	44.6	59	9.3	5.9	1.7	1.6	3.3
Kellogg Spec... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Special K Breakfast Shake Red Berries 10 Fl Oz	296g	44.6	59	9.3	5.9	1.7	1.6	3.3

Rich Chocolate Vitamin+Protein Shake, Rich Chocolate vs Vanilla Essentials, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Chocola... Food 1 Food 1 • DARIGOLD, INC. Rich Chocolate Vitamin+Protein Shake	414g	100.0	80	12.8	12.3	0.2	1.2	4.1
Vanilla Esse... Food 2 Food 2 • JONI JUICE, LLC Vanilla Essentials	355g	21.5	51	3.7	2.3	0.6	2.3	3.4

Chocolate Flavor Organic Non Dairy Protein Shake, Chocolate vs Carbo Endurance/Energy Production/Recovery Powder

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Fl... Food 1 Food 1 • PEPSICO, INC. (CYTOSPORT) Chocolate Flavor Organic Non Dairy Protein Shake	355g	21.4	48	3.7	2.5	0.6	1.1	5.6
Carbo Endura... Food 2 Food 2 • NOW HEALTH GROUP INC. Carbo Endurance/Energy Production/Recovery Powder	25g	48.0	400	96.0	96.0	—	—	—

Protein 9 G Nutritional Drink Mix, Milk Chocolate, Milk Chocolate vs Vanilla Cream Nutritional Shake, Vanilla Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein 9 G ... Food 1 Food 1 • WAL-MART STORES, INC. Protein 9 G Nutritional Drink Mix, Milk Chocolate, Milk Chocolate	60g	70.7	417	66.7	36.7	5.0	10.0	15.0
Vanilla Crea... Food 2 Food 2 • DILLON COMPANIES, INC. Vanilla Cream Nutritional Shake	240g	45.4	79	9.6	2.5	—	2.9	4.2

Protein Shake, Vanilla vs Toddler Nutritional Drink

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein Shak... Food 1 Food 1 • WM. BOLTHOUSE FARMS INC. Protein Shake, Vanilla	450g	37.7	42	4.2	3.6	—	1.1	3.6
Toddler Nutr... Food 2 Food 2 • BRISTOL-MYERS SQUIBB/MEAD JOHNSON NUTRITIONALS Toddler Nutritional Drink	36g	33.5	500	52.8	16.7	2.8	27.8	13.9

Rocket Fuel Food Comparisons