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

Tomato & Herbs Sauce, Tomato & Herbs vs Butter & Herb Complete Mix Mashed Potatoes, Butter & Herb

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
Butter & Her... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Butter & Herb Complete Mix Mashed Potatoes	28g	37.0	393	71.4	10.7	3.6	7.1	7.1

Street Food Corn Masa Stuffed With Carnitas And Cheese Mini Pupusas vs Freeze Dried Lasagna With Meat Sauce, Meat Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Street Food ... Food 1 Food 1 • DEL REAL LLC Street Food Corn Masa Stuffed With Carnitas And Cheese Mini Pupusas	79g	25.3	165	17.7	1.3	1.3	7.6	7.6
Freeze Dried... Food 2 Food 2 • OREGON FREEZE DRY FOODS INC. Freeze Dried Lasagna With Meat Sauce, Meat Sauce	54g	48.1	444	53.7	11.1	5.6	14.8	25.9

Buttery Homestyle Mashed Potatoes vs Steamables Seasoned Whole Grain Brown Rice, Quinoa & Lentils

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Home... Food 1 Food 1 • IDAHOAN FOODS, LLC Buttery Homestyle Mashed Potatoes	340g	53.7	50	8.5	0.6	0.6	1.3	0.9
Steamables S... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Steamables Seasoned Whole Grain Brown Rice, Quinoa & Lentils	140g	82.7	171	32.9	0.7	2.9	2.5	5.0

Diced Hash Brown Potatoes vs Marvel Spidey And His Amazing Friends Pasta & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Diced Hash B... Food 1 Food 1 • HEINZ FROZEN FOOD COMPANY Diced Hash Brown Potatoes	85g	21.9	71	15.3	1.2	2.4	—	1.2
Marvel Spide... Food 2 Food 2 • GENERAL MILLS, INC. Marvel Spidey And His Amazing Friends Pasta & Cheddar	53g	65.5	377	67.9	5.7	3.8	6.6	13.2

Coconut Rice, Coconut vs Homestyle Macaroni & Cheese, Creamy Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Rice Food 1 Food 1 • SIMPLY ASIA FOODS, INC. Coconut Rice	249g	91.5	100	18.9	2.0	0.4	2.0	1.6
Homestyle Ma... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Homestyle Macaroni & Cheese, Creamy Broccoli	116g	100.0	328	49.1	6.0	1.7	9.5	12.1

Medium Indian Mushroom Masala Hearty Mushrooms & Potatoes Prepared In A Richly Spiced Sauce, Medium Indian Mushroom Masala vs Seasoned Mushrooms Curry, Mild, Mild

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Medium India... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Medium Indian Mushroom Masala Hearty Mushrooms & Potatoes Prepared In A Richly Spiced Sauce	140g	23.9	79	10.0	3.6	1.4	3.2	2.1
Seasoned Mus... Food 2 Food 2 • PEACH RECORDS ASSOCIATES LLC Seasoned Mushrooms Curry, Mild, Mild	100g	35.4	155	20.0	1.0	2.0	7.0	3.0

Maple Mashed Sweet Potatoes vs The Original Ranch Seasoned Potato Shreds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Mashed... Food 1 Food 1 • RESER'S FINE FOODS, INC. Maple Mashed Sweet Potatoes	124g	55.7	121	25.0	8.1	2.4	2.0	1.6
The Original... Food 2 Food 2 • IDAHOAN FOODS, LLC The Original Ranch Seasoned Potato Shreds	48g	57.9	396	68.8	8.3	6.2	10.4	10.4

Long Grain & Wild With Herbs And Seasonings Rice, Long Grain & Wild With Herbs And Seasonings vs Spicy Fajita Plant Chicken Bowl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • UNCLE BEN'S INC. Long Grain & Wild With Herbs And Seasonings Rice	250g	75.6	80	15.6	0.4	0.4	1.0	2.0
Spicy Fajita... Food 2 Food 2 • W.B. LLC Spicy Fajita Plant Chicken Bowl	255g	42.8	153	16.1	2.0	7.5	6.3	6.3

Six Cheese Flavorful Pastas vs Ben's Original Ready Rice, Rice Pilaf, 8.8 Oz. Pouch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Six Cheese F... Food 1 Food 1 • BOB EVANS FARMS INC Six Cheese Flavorful Pastas	227g	68.4	172	15.9	2.2	0.4	9.3	6.2
Ben's Origin... Food 2 Food 2 • UNCLE BEN'S INC. Ben's Original Ready Rice, Rice Pilaf, 8.8 Oz. Pouch	138g	73.3	145	27.5	0.7	0.7	1.8	3.6

Refried Red Silk Beans vs Premium Hash Browns Real Idaho Potatoes, Hash Browns

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
Premium Hash... Food 2 Food 2 • IDAHOAN FOODS, LLC Premium Hash Browns Real Idaho Potatoes, Hash Browns	21g	100.0	381	85.7	—	9.5	2.4	9.5

Pf Snacks Salad Topping Mix, 9 Oz vs Homestyle Mashed Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Snacks Sa... Food 1 Food 1 • PARAMOUNT FOODS, LLC Pf Snacks Salad Topping Mix, 9 Oz	32g	22.2	500	43.8	21.9	6.2	34.4	12.5
Homestyle Ma... Food 2 Food 2 • HORMEL FOODS CORPORATION Homestyle Mashed Potatoes	142g	33.6	120	12.7	1.4	0.7	7.0	1.4

Albacore White In Water Tuna vs Fajita Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Albacore Whi... Food 1 Food 1 • STARKIST CO. Albacore White In Water Tuna	116g	45.8	224	21.6	5.2	0.9	7.8	16.4
Fajita Rice Food 2 Food 2 • LIPTON Fajita Rice	73g	100.0	370	78.1	5.5	6.8	1.4	9.6

Raw Brd Pollock Sliders vs 6 Oz El Domino Stfd Fldr

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Brd Poll... Food 1 Food 1 • BEAVER STREET FISHERIES INC. Raw Brd Pollock Sliders	113g	33.2	115	15.0	—	—	0.9	10.6
6 Oz El Domi... Food 2 Food 2 • BEAVER STREET FISHERIES INC. 6 Oz El Domino Stfd Fldr	283g	23.2	74	4.6	1.1	0.4	1.8	9.9

Crawfish Fritter Mix vs 6 Oz Stuffed Tilapia

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crawfish Fri... Food 1 Food 1 • BEAVER STREET FISHERIES INC. Crawfish Fritter Mix	113g	77.1	195	38.1	8.0	3.5	1.8	5.3
6 Oz Stuffed... Food 2 Food 2 • BEAVER STREET FISHERIES INC. 6 Oz Stuffed Tilapia	170g	23.2	112	7.7	1.8	0.6	2.7	13.5

10 Oz El Casino Stfd Fldr vs 6 Oz Rolled Stfd O/Roughy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
10 Oz El Cas... Food 1 Food 1 • BEAVER STREET FISHERIES INC. 10 Oz El Casino Stfd Fldr	283g	37.7	124	7.4	1.8	0.5	2.7	16.3
6 Oz Rolled ... Food 2 Food 2 • BEAVER STREET FISHERIES INC. 6 Oz Rolled Stfd O/Roughy	170g	27.2	112	8.8	1.8	0.6	3.5	11.2

10 Oz El Casino Stfd Fldr vs Ltly Brd Cajun Crawfish

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
10 Oz El Cas... Food 1 Food 1 • BEAVER STREET FISHERIES INC. 10 Oz El Casino Stfd Fldr	283g	37.7	124	7.4	1.8	0.5	2.7	16.3
Ltly Brd Caj... Food 2 Food 2 • BEAVER STREET FISHERIES INC. Ltly Brd Cajun Crawfish	113g	48.3	204	23.0	1.8	0.9	6.2	12.4

16/20 Coc Brd Torpedo Shr vs 7 Oz Stfd Flndr Monterey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
16/20 Coc Br... Food 1 Food 1 • BEAVER STREET FISHERIES INC. 16/20 Coc Brd Torpedo Shr	112g	30.5	241	17.0	1.8	2.7	15.2	10.7
7 Oz Stfd Fl... Food 2 Food 2 • BEAVER STREET FISHERIES INC. 7 Oz Stfd Flndr Monterey	198g	25.1	141	7.1	1.0	0.5	7.1	12.1

8 Oz El Casino Stfd Fldr vs Stfd Tilapia

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
8 Oz El Casi... Food 1 Food 1 • BEAVER STREET FISHERIES INC. 8 Oz El Casino Stfd Fldr	226g	29.7	124	7.5	1.8	0.7	2.7	16.4
Stfd Tilapia Food 2 Food 2 • BEAVER STREET FISHERIES INC. Stfd Tilapia	170g	23.2	112	7.7	1.8	0.6	2.7	13.5

P/C Breaded Fish Sticks vs 6 Oz Stuffed Tilapia

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
P/C Breaded ... Food 1 Food 1 • BEAVER STREET FISHERIES INC. P/C Breaded Fish Sticks	76g	56.4	355	40.8	1.3	1.3	10.5	22.4
6 Oz Stuffed... Food 2 Food 2 • BEAVER STREET FISHERIES INC. 6 Oz Stuffed Tilapia	170g	23.2	112	7.7	1.8	0.6	2.7	13.5

P/C Breaded Fish Sticks vs 2 3 Beer Battered Pollock

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
P/C Breaded ... Food 1 Food 1 • BEAVER STREET FISHERIES INC. P/C Breaded Fish Sticks	76g	56.4	355	40.8	1.3	1.3	10.5	22.4
2 3 Beer Bat... Food 2 Food 2 • BEAVER STREET FISHERIES INC. 2 3 Beer Battered Pollock	112g	52.0	223	25.0	—	0.9	8.0	12.5

Rocket Fuel Food Comparisons