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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Sour Cream & Chives Mashed Potatoes, Sour Cream & Chives vs Loaded Mashed Potatoes, Loaded Mashed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sour Cream &... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Sour Cream & Chives Mashed Potatoes	22g	29.4	364	72.7	4.6	4.5	2.3	9.1
Loaded Mashe... Food 2 Food 2 • TARGET STORES Loaded Mashed Potatoes	124g	33.4	145	16.1	0.8	2.4	7.3	4.0

Duo To Go Soft Cake Bar, Vanilla; Chocolate vs Chicken Flavored Brown Rice With Carrot & Spring Onion, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Duo To Go So... Food 1 Food 1 • TRUSOUTH OIL LLC Duo To Go Soft Cake Bar, Vanilla; Chocolate	27g	26.7	444	51.9	37.0	—	25.9	3.7
Chicken Flav... Food 2 Food 2 • LEE KUM KEE CO. LTD. Chicken Flavored Brown Rice With Carrot & Spring Onion	253g	100.0	198	31.2	1.6	1.6	6.7	3.6

Savory Tuscan Style Superfood Skillet vs Thai Vegetable Peanuts Simmered In Coconut Milk & Spices, Thai Vegetable Peanut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Savory Tusca... Food 1 Food 1 • NASOYA FOODS USA, LLC Savory Tuscan Style Superfood Skillet	198g	22.8	187	11.1	5.1	5.1	10.6	14.1
Thai Vegetab... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Thai Vegetable Peanuts Simmered In Coconut Milk & Spices, Thai Vegetable Peanut	140g	31.5	129	13.6	5.7	2.1	7.1	3.6

Thai Yellow Curry With Jasmine Rice Entree Kit, Thai Yellow Curry With Jasmine Rice vs Spanish Style With Tomatoes & Peppers Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thai Yellow ... Food 1 Food 1 • AMERICAN HALAL COMPANY, INC. Thai Yellow Curry With Jasmine Rice Entree Kit	230g	100.0	152	24.4	2.2	1.3	5.2	3.0
Spanish Styl... Food 2 Food 2 Spanish Style With Tomatoes & Peppers Rice	140g	96.9	179	35.7	1.4	0.7	2.1	4.3

Homestyle Mashed Potatoes vs Cheesy Ham & Hash Browns Cheese Sauce With Savory Ham Morning Bakes, Cheesy Ham & Hash Browns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ma... Food 1 Food 1 • HORMEL FOODS CORPORATION Homestyle Mashed Potatoes	142g	33.6	120	12.7	1.4	0.7	7.0	1.4
Cheesy Ham &... Food 2 Food 2 • CONAGRA BRANDS, INC. Cheesy Ham & Hash Browns Cheese Sauce With Savory Ham Morning Bakes	192g	59.3	104	17.7	2.1	2.1	2.1	3.7

Wisconsin Cheddar Mashed Potatoes, Wisconsin Cheddar vs Rice & Lentil Pilaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wisconsin Ch... Food 1 Food 1 • IDAHOAN FOODS, LLC Wisconsin Cheddar Mashed Potatoes	28g	36.8	36	71.4	7.1	3.6	7.1	10.7
Rice & Lenti... Food 2 Food 2 • ZB IMPORTING INC. Rice & Lentil Pilaf	100g	61.4	160	34.0	5.0	3.0	—	5.0

S!Deaway Foods Cuban Black Beans, 9.2 Oz vs Coconut Flavored Organic Rice, Coconut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
S!Deaway Foo... Food 1 Food 1 • SIDEAWAY FOODS S!Deaway Foods Cuban Black Beans, 9.2 Oz	130g	49.2	138	23.9	3.1	4.6	2.7	6.2
Coconut Flav... Food 2 Food 2 • WEHAH FARM INC Coconut Flavored Organic Rice	150g	100.0	220	40.0	3.3	1.3	4.7	4.7

Polenta With Porcini Mushrooms vs Cheese And Black Pepper Pasta, Cheese; Black Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Polenta With... Food 1 Food 1 • WORLD FINER FOODS, INC. Polenta With Porcini Mushrooms	30g	35.1	333	66.7	13.3	6.7	3.3	10.0
Cheese And B... Food 2 Food 2 • VIGO IMPORTING COMPANY Cheese And Black Pepper Pasta, Cheese; Black Pepper	56g	63.6	357	62.5	7.1	3.6	4.5	14.3

Creamy Butter Mashed Potatoes, Creamy Butter vs Natural Homestyle Mashed Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Butte... Food 1 Food 1 • MEIJER, INC. Creamy Butter Mashed Potatoes	28g	32.9	393	67.9	3.6	7.1	12.5	7.1
Natural Home... Food 2 Food 2 • PINELAND FARMS POTATO COMPANY INC. Natural Homestyle Mashed Potatoes	140g	41.7	100	16.4	1.4	1.4	3.6	1.4

Instant Mashed Potatoes, Roasted Garlic vs Mashed Potato Bowl, Roasted Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Mash... Food 1 Food 1 • RALEY'S Instant Mashed Potatoes, Roasted Garlic	23g	33.4	348	78.3	4.4	4.3	—	8.7
Mashed Potat... Food 2 Food 2 • IDAHOAN FOODS, LLC Mashed Potato Bowl, Roasted Garlic	28g	36.9	393	71.4	7.1	3.6	8.9	7.1

Mashed Potatoes, Sour Cream & Chives vs Traditional Vegetable Fried Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potat... Food 1 Food 1 • BOB EVANS FARMS INC Mashed Potatoes, Sour Cream & Chives	124g	35.7	105	16.1	1.6	1.6	4.0	1.6
Traditional ... Food 2 Food 2 • WORLD FINER FOODS, INC. Traditional Vegetable Fried Rice	140g	72.9	179	27.9	1.4	1.4	5.0	4.3

Freeze Dried Fusilli Pasta With Italian Sausage vs Chicken & Broccoli Orzo Pasta With Creamy Cheese Sauce, Broccoli Florets, & Seasoning Skillets, Chicken & Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freeze Dried... Food 1 Food 1 • OREGON FREEZE DRY FOODS INC. Freeze Dried Fusilli Pasta With Italian Sausage	61g	58.6	426	55.7	13.1	4.9	13.1	18.0
Chicken & Br... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Chicken & Broccoli Orzo Pasta With Creamy Cheese Sauce, Broccoli Florets, & Seasoning Skillets	84g	73.1	321	47.6	6.0	2.4	9.5	11.9

Italian Sausage & Roasted Red Pepper Sauce With Fettuccine Pasta & Sauce Pack, Italian Sausage & Roasted Red vs Chef Boyardee, Mac & Cheese, Pasta In Cheese Sauce, Chef Boyardee, Mac & Cheese, Pasta In Cheese Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Saus... Food 1 Food 1 • VALLEY FINE FOODS COMPANY Italian Sausage & Roasted Red Pepper Sauce With Fettuccine Pasta & Sauce Pack	195g	100.0	195	30.8	1.5	2.1	4.1	7.7
Chef Boyarde... Food 2 Food 2 • CONAGRA BRANDS, INC. Chef Boyardee, Mac & Cheese, Pasta In Cheese Sauce, Chef Boyardee, Mac & Cheese, Pasta In Cheese Sauce	202g	35.5	89	10.4	1.0	1.5	4.0	3.5

Teriyaki Chicken & Rice Perfect Blend Of Chicken, Rice And Savory Vegetables In A Sweet And Spicy Teriyaki Sauce Adventure Meals, Teriyaki Chicken & Rice vs Instant Mashed Potatoes, Buttery

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Teriyaki Chi... Food 1 Food 1 • WISE COMPANY, INC. Teriyaki Chicken & Rice Perfect Blend Of Chicken, Rice And Savory Vegetables In A Sweet And Spicy Teriyaki Sauce Adventure Meals	68g	86.4	368	67.7	13.2	1.5	2.9	17.7
Instant Mash... Food 2 Food 2 • SAVE MART SUPERMARKETS INC. Instant Mashed Potatoes, Buttery	28g	39.1	393	75.0	3.6	3.6	5.4	7.1

Tomato & Herbs Sauce, Tomato & Herbs vs Original Shells & Cheese, Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato & Her... Food 1 Food 1 • UNCLE BEN'S INC. Tomato & Herbs Sauce	240g	67.6	92	17.1	1.3	2.9	1.7	2.5
Original She... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Original Shells & Cheese, Cheese	68g	55.8	324	44.1	4.4	1.5	11.8	10.3

Cheddar & Bacon Cheesy In A Crispy Coating Mashed Potato Bites, Cheddar; Bacon vs Roasted Garlic Complete Potatoes, Roasted Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar & Ba... Food 1 Food 1 • MCCAIN FOODS USA, INC. Cheddar & Bacon Cheesy In A Crispy Coating Mashed Potato Bites, Cheddar; Bacon	85g	54.4	247	34.1	1.2	1.2	9.4	7.1
Roasted Garl... Food 2 Food 2 • WAL-MART STORES, INC. Roasted Garlic Complete Potatoes	28g	32.9	393	67.9	3.6	7.1	12.5	7.1

Mashed Sweet Potatoes With Brown Sugar And Spices, Brown Sugar And Spices vs Crackin' Coconut Wicked Korma Curry Base With An Aromatic Blend Of Turmeric, Ginger And Garlic Korma Kit, Crackin' Coconut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Sweet... Food 1 Food 1 • TOPS MARKETS, LLC Mashed Sweet Potatoes With Brown Sugar And Spices, Brown Sugar And Spices	135g	71.5	141	28.2	11.1	1.5	2.6	1.5
Crackin' Coc... Food 2 Food 2 • WICKED FOODS, INC Crackin' Coconut Wicked Korma Curry Base With An Aromatic Blend Of Turmeric, Ginger And Garlic Korma Kit	273g	47.2	110	10.3	6.2	1.5	8.1	0.7

Vanilla & Chocolate Flavored Sesame Halva, Vanilla; Chocolate vs Mashed Potatoes, Sour Cream & Chives

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla & Ch... Food 1 Food 1 • GREAT LAKES PLANERS Vanilla & Chocolate Flavored Sesame Halva, Vanilla; Chocolate	38g	29.5	553	47.4	23.7	5.3	34.2	13.2
Mashed Potat... Food 2 Food 2 • BOB EVANS FARMS INC Mashed Potatoes, Sour Cream & Chives	124g	35.7	105	16.1	1.6	1.6	4.0	1.6

Deluxe Baked Mashed Potatoes vs Instant Mashed Potatoes, Roasted Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Baked... Food 1 Food 1 • TOPS MARKETS, LLC Deluxe Baked Mashed Potatoes	28g	31.0	429	64.3	3.6	7.1	12.5	7.1
Instant Mash... Food 2 Food 2 • SAVE MART SUPERMARKETS INC. Instant Mashed Potatoes, Roasted Garlic	28g	37.3	357	75.0	7.1	7.1	3.6	7.1

Bowl Mashed Potato vs Fully Loaded Nacho Cheese Mashed Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bowl Mashed ... Food 1 Food 1 • IDAHOAN FOODS, LLC Bowl Mashed Potato	28g	36.9	393	71.4	7.1	3.6	8.9	7.1
Fully Loaded... Food 2 Food 2 • IDAHOAN FOODS, LLC Fully Loaded Nacho Cheese Mashed Potatoes	28g	37.0	357	71.4	7.1	3.6	7.1	7.1

Rocket Fuel Food Comparisons