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

Essential Everyday, Pilaf Rice Mix vs Vegetable Vietnamese Pho

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Essential Ev... Food 1 Food 1 • SUPERVALU, INC. Essential Everyday, Pilaf Rice Mix	70g	97.7	357	72.9	—	1.4	2.1	10.0
Vegetable Vi... Food 2 Food 2 • SNAPDRAGON FOODS LLC Vegetable Vietnamese Pho	45g	60.8	356	71.1	4.4	2.2	4.4	6.7

Southwest Chicken With Quinoa And Brown Rice Skillet Meals, Southwest Chicken vs Authentic Spanish Recipe Saffron Yellow Rice With Parboiled Rice, Authentic Spanish Recipe

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest Ch... Food 1 Food 1 • UNCLE BEN'S INC. Southwest Chicken With Quinoa And Brown Rice Skillet Meals	42g	54.6	357	71.4	2.4	4.8	3.6	9.5
Authentic Sp... Food 2 Food 2 • VIGO IMPORTING COMPANY Authentic Spanish Recipe Saffron Yellow Rice With Parboiled Rice	56g	82.5	357	75.0	1.8	—	—	8.9

Wild Mushroom & Herb Rice Pilaf, Wild Mushroom & Herb vs Spanish Style Yellow Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Mushroo... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Wild Mushroom & Herb Rice Pilaf	56g	80.3	357	75.0	1.8	1.8	1.8	8.9
Spanish Styl... Food 2 Food 2 • GOYA FOODS, INC. Spanish Style Yellow Rice	45g	67.1	356	77.8	2.2	2.2	—	6.7

Rice Primavera, Spring Vegetables & Cheddar vs Creamy Chipotle Rice & Pasta Blend In A Creamy Chipotle Tomato Sauce, Creamy Chipotle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Primave... Food 1 Food 1 • GOYA FOODS, INC. Rice Primavera, Spring Vegetables & Cheddar	45g	66.4	356	77.8	4.4	2.2	1.4	11.1
Creamy Chipo... Food 2 Food 2 • LIPTON Creamy Chipotle Rice & Pasta Blend In A Creamy Chipotle Tomato Sauce	64g	89.7	375	75.0	4.7	3.1	2.3	10.9

Long Grain & Wild Rice, Herb & Butter vs Long Grain & Wild Rice With Seasonings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • FARMHOUSE FOODS, INC. Long Grain & Wild Rice, Herb & Butter	57g	82.4	351	75.4	1.8	1.8	2.6	7.0
Long Grain &... Food 2 Food 2 • RIVIANA FOODS INC. Long Grain & Wild Rice With Seasonings	57g	82.8	333	75.4	1.8	1.8	—	7.0

Rice & Red Beans, Central American Style vs West African Inspired Jollof Rice, West African

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice & Red B... Food 1 Food 1 • GOYA FOODS, INC. Rice & Red Beans, Central American Style	45g	62.9	356	75.6	2.2	4.4	—	8.9
West African... Food 2 Food 2 • SPECIALTY COFFEE LOVERS LLC West African Inspired Jollof Rice	105g	100.0	362	72.4	4.8	2.9	5.7	7.6

Garlic & Olive Oil Jasmine Rice, Garlic & Olive Oil vs Salsa Verde Brown Rice With Red Beans, Salsa Verde

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Oli... Food 1 Food 1 • RIVIANA FOODS INC. Garlic & Olive Oil Jasmine Rice	140g	100.0	186	38.6	—	1.4	2.1	2.9
Salsa Verde ... Food 2 Food 2 • ZATARAIN'S INC. Salsa Verde Brown Rice With Red Beans	81g	81.4	346	69.1	4.9	17.3	3.7	12.4

Creole Chicken Rice Dinner Mix vs Savory Roasted Chicken Rice With Carrots And Celery, Roasted Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creole Chick... Food 1 Food 1 • TONY CHACHERE'S CREOLE FOODS OF OPELOUSAS, INC. Creole Chicken Rice Dinner Mix	45g	64.9	356	75.6	—	2.2	—	8.9
Savory Roast... Food 2 Food 2 • VIGO IMPORTING COMPANY Savory Roasted Chicken Rice With Carrots And Celery, Roasted Chicken	56g	82.8	357	76.8	3.6	1.8	—	7.1

Creole Gumbo Mix vs Spanish Rice Flavor With Vermicelli & Spanish Seasoning, Spanish Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creole Gumbo... Food 1 Food 1 • OAK GROVE SMOKEHOUSE, INC. Creole Gumbo Mix	33g	47.3	333	75.8	3.0	3.0	1.5	6.1
Spanish Rice... Food 2 Food 2 • SHURFINE Spanish Rice Flavor With Vermicelli & Spanish Seasoning	71g	100.0	352	76.1	4.2	1.4	0.7	7.0

Mexican Rice With Pinto Beans Long Grain Rice And Pinto Beans Seasoned With A Blend Of Onion, Garlic, And A Hint Of Tomato Rice Dinner Mix, Mexican Rice With Pinto Beans vs Mexican Style Chicken Flavor Microwaveable Rice, Mexican Style Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mexican Rice... Food 1 Food 1 • ZATARAIN'S INC. Mexican Rice With Pinto Beans Long Grain Rice And Pinto Beans Seasoned With A Blend Of Onion, Garlic, And A Hint Of Tomato Rice Dinner Mix	65g	89.8	354	75.4	3.1	4.6	1.5	10.8
Mexican Styl... Food 2 Food 2 • VITARROZ INTERNATIONAL FOODS LLC Mexican Style Chicken Flavor Microwaveable Rice	45g	67.4	356	77.8	2.2	2.2	—	4.4

Premium Risotto With Sun Dried Tomatoes And Italian Arborio Rice vs Parmesan Garlic Brown Rice With White Beans, Parmesan Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Riso... Food 1 Food 1 • VIGO IMPORTING COMPANY Premium Risotto With Sun Dried Tomatoes And Italian Arborio Rice	56g	80.8	339	75.0	3.6	1.8	—	7.1
Parmesan Gar... Food 2 Food 2 • ZATARAIN'S INC. Parmesan Garlic Brown Rice With White Beans	81g	81.2	370	65.4	7.4	13.6	7.4	11.1

Iberia Rice & Black Beans, 3.4 Lb vs Garlic Butter Flavored Long Grain White Rice Mildly Seasoned With Garlic, Onion And Butter Rice Side, Garlic Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Iberia Rice ... Food 1 Food 1 • IBERIA FOODS CORPORATION Iberia Rice & Black Beans, 3.4 Lb	45g	23.8	133	31.1	2.2	4.4	—	4.4
Garlic Butte... Food 2 Food 2 • ZATARAIN'S INC. Garlic Butter Flavored Long Grain White Rice Mildly Seasoned With Garlic, Onion And Butter Rice Side	61g	90.3	361	77.1	1.6	1.6	1.6	8.2

Rice Mix, Beef vs Beef Flavored Rice & Vermicelli Mix, Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Mix, Beef Food 1 Food 1 • MCILHENNY COMPANY Rice Mix, Beef	70g	95.9	343	71.4	1.4	1.4	1.4	10.0
Beef Flavore... Food 2 Food 2 • ALDI INC. Beef Flavored Rice & Vermicelli Mix	56g	80.4	357	75.0	1.8	1.8	0.9	8.9

Uncle Ben's, Country Inn, Flavored Chicken Rice, Chicken, Chicken vs Rice & Vermicelli Mix With Chicken Flavor & Spices, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Uncle Ben's,... Food 1 Food 1 • UNCLE BEN'S INC. Uncle Ben's, Country Inn, Flavored Chicken Rice, Chicken, Chicken	57g	80.3	351	73.7	1.8	1.8	1.8	8.8
Rice & Vermi... Food 2 Food 2 • BIG Y FOODS, INC. Rice & Vermicelli Mix With Chicken Flavor & Spices, Chicken	70g	97.7	343	74.3	4.3	2.9	1.4	10.0

Rice & Red Beans, Central American Style vs Food Club, Rice & Sauce, Spanish

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice & Red B... Food 1 Food 1 • GOYA FOODS, INC. Rice & Red Beans, Central American Style	45g	62.9	356	75.6	2.2	4.4	—	8.9
Food Club, R... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Food Club, Rice & Sauce, Spanish	67g	95.7	358	76.1	4.5	3.0	1.5	10.5

Sides Long Grain Rice With Vegetables & Spices Yellow Rice, Vegetables & Spices vs Chicken Seasonings & Long Grain Rice, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sides Long G... Food 1 Food 1 • ZATARAIN'S INC. Sides Long Grain Rice With Vegetables & Spices Yellow Rice, Vegetables & Spices	56g	82.4	357	76.8	1.8	1.8	0.9	8.9
Chicken Seas... Food 2 Food 2 • RIVIANA FOODS INC. Chicken Seasonings & Long Grain Rice	57g	80.4	333	73.7	1.8	1.8	0.9	8.8

Mediterranean Pilaf, Mediterranean vs Yellow Rice Spanish Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • ROCHE BROS SUPERMARKETS INC. Mediterranean Pilaf	50g	60.7	340	66.0	4.0	4.0	3.0	8.0
Yellow Rice ... Food 2 Food 2 • GOYA FOODS, INC. Yellow Rice Spanish Style	45g	67.1	356	77.8	2.2	2.2	—	6.7

Goya, Rice & Pinto Beans With Green Chiles & Tomatoes vs New Orleans Style Jambalaya Mix, New Orleans Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goya, Rice &... Food 1 Food 1 • GOYA FOODS, INC. Goya, Rice & Pinto Beans With Green Chiles & Tomatoes	45g	62.9	356	75.6	6.7	4.4	—	8.9
New Orleans ... Food 2 Food 2 • ALDI INC. New Orleans Style Jambalaya Mix	38g	55.0	368	76.3	—	2.6	1.3	7.9

Rice And Pasta Blend With Garlic, Creamy Butter And Mild Cajun Spices Sauce, Cajun Garlic Butter vs Restaurant Recipe Rice Pilaf, Restaurant Recipe

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice And Pas... Food 1 Food 1 • SCHNUCK MARKETS, INC. Rice And Pasta Blend With Garlic, Creamy Butter And Mild Cajun Spices Sauce, Cajun Garlic Butter	67g	98.0	358	77.6	4.5	3.0	1.5	9.0
Restaurant R... Food 2 Food 2 • UNCLE BEN'S INC. Restaurant Recipe Rice Pilaf	57g	100.0	351	75.4	8.8	1.8	0.9	8.8

Mexican Rice With Corn vs Rice & Red Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mexican Rice... Food 1 Food 1 • VIGO IMPORTING COMPANY Mexican Rice With Corn	56g	80.5	339	75.0	1.8	1.8	—	8.9
Rice & Red B... Food 2 Food 2 • GOYA FOODS, INC. Rice & Red Beans	45g	62.6	356	77.8	2.2	6.7	—	11.1

Rocket Fuel Food Comparisons