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

Beef vs Loaded Instant Mashed Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Food 1 Food 1 • UNCLE BEN'S INC. Beef	125g	53.9	144	28.8	0.8	1.6	1.6	3.2
Loaded Insta... Food 2 Food 2 • FOOD TOWN STORES INC. Loaded Instant Mashed Potatoes	28g	35.1	393	71.4	3.6	7.1	7.1	7.1

Natural Redskin Mashed Potatoes, Garlic vs Thai Red Curry With Jasmine Rice, Thai Red

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Reds... Food 1 Food 1 • PINELAND FARMS POTATO COMPANY INC. Natural Redskin Mashed Potatoes, Garlic	140g	39.7	93	15.7	1.4	1.4	2.9	2.1
Thai Red Cur... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Thai Red Curry With Jasmine Rice	200g	83.0	145	21.5	2.0	0.5	5.5	2.0

Mediterranean Style Chickpeas & Bean Medley With Couscous, Carrots & Red Bell Pepper With Citrus Basil Vinaigrette Protein Bowl, Mediterranean Style vs Chicken Broth Mashed Potatoes, Chicken Broth

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Mediterranean Style Chickpeas & Bean Medley With Couscous, Carrots & Red Bell Pepper With Citrus Basil Vinaigrette Protein Bowl	250g	98.3	160	26.4	2.8	6.4	3.6	5.6
Chicken Brot... Food 2 Food 2 • IDAHOAN FOODS, LLC Chicken Broth Mashed Potatoes	28g	36.8	393	71.4	3.6	3.6	7.1	10.7

Velveeta Cheesy Bowls Bacon Mac & Cheese, 9 Oz vs Street Food Corn Masa Stuffed With Birria And Cheese Mini Pupusa, Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Velveeta Che... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Velveeta Cheesy Bowls Bacon Mac & Cheese, 9 Oz	255g	70.4	133	14.9	2.4	0.8	5.5	6.3
Street Food ... Food 2 Food 2 • DEL REAL LLC Street Food Corn Masa Stuffed With Birria And Cheese Mini Pupusa, Corn	79g	31.3	165	20.3	—	—	6.3	6.3

Mashed Potatoes, Roasted Garlic vs Italian Polenta With Mushrooms

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potat... Food 1 Food 1 • IDAHOAN FOODS, LLC Mashed Potatoes, Roasted Garlic	25g	33.1	400	72.0	8.0	4.0	6.1	8.0
Italian Pole... Food 2 Food 2 • SOPHIA FOODS INC. Italian Polenta With Mushrooms	42g	50.7	353	65.9	2.4	4.7	4.7	9.4

Buttery Homestyle Real Mashed Potatoes Seasoned With Butter, Buttery Homestyle vs Polenta With Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Home... Food 1 Food 1 • HY-VEE, INC. Buttery Homestyle Real Mashed Potatoes Seasoned With Butter	28g	39.1	393	75.0	3.6	3.6	5.4	7.1
Polenta With... Food 2 Food 2 • SOPHIA FOODS INC. Polenta With Cheese	42g	52.4	376	65.9	4.7	2.4	7.1	9.4

Refried Red Silk Beans vs Creamy Chicken Rice, Creamy Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Refried Red ... Food 1 Food 1 • SANFRANCISCO Refried Red Silk Beans	130g	23.3	177	15.4	0.8	6.2	8.5	6.2
Creamy Chick... Food 2 Food 2 • BLUE CHIP GROUP INC. Creamy Chicken Rice	52g	57.2	462	57.7	1.9	—	21.2	7.7

Homestyle Mashed Sweet Potatoes vs Basil Chili Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ma... Food 1 Food 1 • IDAHOAN FOODS, LLC Homestyle Mashed Sweet Potatoes	140g	47.9	93	19.3	10.0	2.1	1.1	1.4
Basil Chili ... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Basil Chili Rice	125g	61.2	152	26.4	0.8	1.6	3.2	4.0

90 Second Long Grain & Wild Rice With Herbs & Seasonings, Herbs & Seasonings vs Blount's Family Kitchen Gemelli & Peppers With Plant Based Crumbles, 12 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
90 Second Lo... Food 1 Food 1 • TARGET STORES 90 Second Long Grain & Wild Rice With Herbs & Seasonings, Herbs & Seasonings	240g	81.6	96	17.9	1.3	0.8	1.7	2.1
Blount's Fam... Food 2 Food 2 • BLOUNT SEAFOOD CORPORATION Blount's Family Kitchen Gemelli & Peppers With Plant Based Crumbles, 12 Oz	340g	70.5	124	11.5	1.8	0.9	6.5	4.7

Vegan Garlic Pasta Salad, Vegan Garlic vs Instant Mashed Potatoes, Butter & Herb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegan Garlic... Food 1 Food 1 • TARGET STORES Vegan Garlic Pasta Salad	140g	70.1	243	27.1	5.7	1.4	13.6	3.6
Instant Mash... Food 2 Food 2 • IGA, INC. Instant Mashed Potatoes, Butter & Herb	28g	37.0	393	71.4	7.1	3.6	7.1	7.1

Hashbrown Potatoes vs Low Fat Chocolate Pudding Cups, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hashbrown Po... Food 1 Food 1 • US FOODS, INC. Hashbrown Potatoes	23g	35.4	348	82.6	4.4	4.3	—	8.7
Low Fat Choc... Food 2 Food 2 • STITCH GOLF HOLDINGS INC. Low Fat Chocolate Pudding Cups, Chocolate	125g	33.7	80	13.6	9.6	—	1.6	3.2

Fully Baked White Meat Chicken Pie vs Brown Jasmine & Edamame Rice With Carrots, Garlic & Onion, Brown Jasmine & Edamame

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fully Baked ... Food 1 Food 1 • BUDD FOODS INC Fully Baked White Meat Chicken Pie	227g	66.5	150	15.9	0.9	0.9	7.9	4.4
Brown Jasmin... Food 2 Food 2 • UNCLE BEN'S INC. Brown Jasmine & Edamame Rice With Carrots, Garlic & Onion	143g	76.9	175	30.1	1.4	2.8	3.5	4.2

Quinoa & Beans With Tuna, Latin Citrus, Latin Citrus vs Idahoan, Honest Earth, Roasted Garlic Creamy Mashed Potatoes, Roasted Garlic, Roasted Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa & Bea... Food 1 Food 1 • STARKIST CO. Quinoa & Beans With Tuna, Latin Citrus, Latin Citrus	128g	35.3	125	18.0	1.6	3.9	3.1	7.8
Idahoan, Hon... Food 2 Food 2 • IDAHOAN FOODS, LLC Idahoan, Honest Earth, Roasted Garlic Creamy Mashed Potatoes, Roasted Garlic, Roasted Garlic	25g	33.3	360	76.0	—	8.0	4.0	8.0

Long Grain & Wild Rice With Herbs And Seasonings vs Italian Sausage & Roasted Red Pepper Sauce With Fettuccine Pasta & Sauce Pack, Italian Sausage & Roasted Red

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • GIANT EAGLE, INC. Long Grain & Wild Rice With Herbs And Seasonings	140g	94.9	179	35.0	0.7	0.7	2.1	4.3
Italian Saus... Food 2 Food 2 • 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

Impossible Italian Sausage Made From Plants Ravioli vs Stars And Stripes Vanilla Frosting, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Impossible I... Food 1 Food 1 • BUITONI FOOD COMPANY Impossible Italian Sausage Made From Plants Ravioli	108g	65.6	259	34.3	0.9	2.8	7.4	12.0
Stars And St... Food 2 Food 2 • HOMETOWN FOOD COMPANY Stars And Stripes Vanilla Frosting, Vanilla	34g	44.8	412	67.7	58.8	—	17.7	—

Seasoned Mushrooms Curry, Mild, Mild vs Fully Baked White Meat Chicken Pie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Mus... Food 1 Food 1 • PEACH RECORDS ASSOCIATES LLC Seasoned Mushrooms Curry, Mild, Mild	100g	35.4	155	20.0	1.0	2.0	7.0	3.0
Fully Baked ... Food 2 Food 2 • BUDD FOODS INC Fully Baked White Meat Chicken Pie	227g	66.5	150	15.9	0.9	0.9	7.9	4.4

Loaded Mashed Potatoes vs Creamy Four Cheese With Vermicelli Rice, Four Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Mashe... Food 1 Food 1 • SAFEWAY, INC. Loaded Mashed Potatoes	124g	35.5	129	16.9	0.8	2.4	5.7	4.0
Creamy Four ... Food 2 Food 2 • UNCLE BEN'S INC. Creamy Four Cheese With Vermicelli Rice, Four Cheese	156g	77.3	141	25.6	1.3	0.6	3.2	3.2

Long Grain Rice & Quinoa vs Macaroni & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain R... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Long Grain Rice & Quinoa	140g	89.1	171	33.6	0.7	1.4	2.1	3.6
Macaroni & C... Food 2 Food 2 • HORMEL FOODS CORPORATION Macaroni & Cheese	213g	51.0	136	13.2	0.5	0.9	6.1	6.6

Blount's Family Kitchen Gemelli & Peppers With Plant Based Crumbles, 12 Oz vs Southern Style Potatoes Hash Browns, Southern Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blount's Fam... Food 1 Food 1 • BLOUNT SEAFOOD CORPORATION Blount's Family Kitchen Gemelli & Peppers With Plant Based Crumbles, 12 Oz	340g	70.5	124	11.5	1.8	0.9	6.5	4.7
Southern Sty... Food 2 Food 2 • SUPERVALU, INC. Southern Style Potatoes Hash Browns	85g	35.5	141	23.5	—	2.4	5.3	2.4

Pork & Ginger Umami Pork Broth With Chilies, Ginger, Wild Atlantic Kombu & Ramen Noodles, Pork & Ginger vs Sweet Potato Mash

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork & Ginge... Food 1 Food 1 • POCO KITCHEN Pork & Ginger Umami Pork Broth With Chilies, Ginger, Wild Atlantic Kombu & Ramen Noodles	99g	95.0	273	53.5	7.1	3.0	8.1	19.2
Sweet Potato... Food 2 Food 2 • CAMPBELL SOUP COMPANY Sweet Potato Mash	140g	47.9	93	18.6	10.7	1.4	1.1	1.4

Rocket Fuel Food Comparisons