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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Roasted Garlic Risotto, Roasted Garlic vs Sharp Cheddar Oven Baked Macaroni & Cheese Dinner

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • HY-VEE, INC. Roasted Garlic Risotto	80g	100.0	388	68.8	3.8	1.2	7.5	10.0
Sharp Chedda... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Sharp Cheddar Oven Baked Macaroni & Cheese Dinner	85g	71.2	318	44.7	4.7	1.2	9.4	11.8

Hot & Spicy Buffalo Chicken Flavor Rice, Cayenne Red Pepper Sauce And Chicken Broth, Hot & Spicy Buffalo Chicken vs Spanish Style Rice With Tomatoes & Peppers, Spanish Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot & Spicy ... Food 1 Food 1 • THE QUAKER OATS CO/GOLDEN GRAIN Hot & Spicy Buffalo Chicken Flavor Rice, Cayenne Red Pepper Sauce And Chicken Broth	56g	82.8	339	76.8	1.8	1.8	—	7.1
Spanish Styl... Food 2 Food 2 • UNCLE BEN'S INC. Spanish Style Rice With Tomatoes & Peppers	250g	75.6	80	16.0	1.2	0.8	1.0	1.6

Rice & Black Beans Mix vs Rustic Mexican Rice & Beans, Rustic Mexican

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice & Black... Food 1 Food 1 • DREAM FOODS INTERNATIONAL LLC Rice & Black Beans Mix	45g	60.9	356	73.3	—	4.4	—	8.9
Rustic Mexic... Food 2 Food 2 • LIPTON Rustic Mexican Rice & Beans	74g	100.0	351	77.0	4.1	2.7	1.4	9.5

Cheddar Cauliflower Rice, Cheddar vs Beef Flavored Rice Mix, Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Caul... Food 1 Food 1 • ESSENTIAL AQUAPONICS LC Cheddar Cauliflower Rice	55g	61.3	345	63.6	7.3	5.5	0.9	20.0
Beef Flavore... Food 2 Food 2 • SUPERVALU, INC. Beef Flavored Rice Mix	70g	99.8	357	74.3	2.9	1.4	1.4	10.0

Roasted Chicken Flavored With Carrots & Herbs Ready Rice, Roasted Chicken vs Creamy Parmesan Long Grain White Rice In A Creamy Blend Of Parmesan, Garlic And Herbs Rice Side, Creamy Parmesan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Chic... Food 1 Food 1 • UNCLE BEN'S INC. Roasted Chicken Flavored With Carrots & Herbs Ready Rice	250g	79.5	84	16.4	—	0.4	1.4	2.0
Creamy Parme... Food 2 Food 2 • ZATARAIN'S INC. Creamy Parmesan Long Grain White Rice In A Creamy Blend Of Parmesan, Garlic And Herbs Rice Side	64g	85.2	391	70.3	9.4	1.6	6.3	10.9

Savory Roasted Chicken Rice With Carrots And Celery, Roasted Chicken vs Goya, Yellow Rice & Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Savory Roast... Food 1 Food 1 • 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
Goya, Yellow... Food 2 Food 2 • GOYA FOODS, INC. Goya, Yellow Rice & Corn	45g	67.0	356	77.8	4.4	2.2	1.1	6.7

Harris Teeter, Inc., Arborio Rice With Seasoning Packet vs Zatarain's, Dirty Rice Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harris Teete... Food 1 Food 1 • HARRIS-TEETER INC. Harris Teeter, Inc., Arborio Rice With Seasoning Packet	50g	72.8	340	76.0	4.0	2.0	—	8.0
Zatarain's, ... Food 2 Food 2 • ZATARAIN'S INC. Zatarain's, Dirty Rice Mix	49g	72.7	347	77.6	2.0	2.0	1.0	8.2

Szechuan Rice, Szechuan vs Stir Fried Style Rice Mix, Stir Fried Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Szechuan Rice Food 1 Food 1 • LT FOODS AMERICAS, INC. Szechuan Rice	86g	100.0	384	69.8	4.7	3.5	7.0	10.5
Stir Fried S... Food 2 Food 2 • SUPERVALU, INC. Stir Fried Style Rice Mix	70g	99.8	357	74.3	1.4	1.4	1.4	10.0

Whole Grain & Wild Rice Mushroom Recipe vs Long Grain & Wild Rice With Seasonings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • UNCLE BEN'S INC. Whole Grain & Wild Rice Mushroom Recipe	57g	80.1	368	75.4	1.8	3.5	1.8	10.5
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

Roasted Chicken Rice, Roasted Chicken vs Chicken Rice & Pasta Blend In A Savory Chicken Sauce, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Chic... Food 1 Food 1 • HARRIS-TEETER INC. Roasted Chicken Rice	125g	93.1	176	39.2	1.6	1.6	0.8	4.0
Chicken Rice... Food 2 Food 2 • KARLIN FOODS CORPORATION Chicken Rice & Pasta Blend In A Savory Chicken Sauce	65g	96.2	369	78.5	6.2	3.1	1.5	7.7

Spanish Style Rice Mix, Spanish Style vs Lundberg, Roasted Brown Rice Couscous

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spanish Styl... Food 1 Food 1 • SUPERVALU, INC. Spanish Style Rice Mix	56g	80.3	357	75.0	1.8	1.8	1.8	8.9
Lundberg, Ro... Food 2 Food 2 • WEHAH FARM INC Lundberg, Roasted Brown Rice Couscous	51g	72.5	353	78.4	3.9	5.9	2.9	7.8

Rice, Beef vs Roasted Garlic & Romano Cheese Risotto, Roasted Garlic & Romano Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice, Beef Food 1 Food 1 • RICE-A-RONI Rice, Beef	56g	80.4	339	75.0	3.6	1.8	0.9	8.9
Roasted Garl... Food 2 Food 2 • GIANT EAGLE, INC. Roasted Garlic & Romano Cheese Risotto	86g	100.0	372	66.3	7.0	1.2	7.0	11.6

Red Bean & Rice Mix vs Jambalaya Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Bean & R... Food 1 Food 1 • INGLES MARKETS INC. Red Bean & Rice Mix	65g	80.0	338	70.8	4.6	7.7	—	12.3
Jambalaya Mix Food 2 Food 2 • KARY'S ROUX COMPANY Jambalaya Mix	24g	35.4	361	76.3	—	4.0	—	8.0

Original Organic Whole Grain Rice & Wild Rice Seasoning Mix, Original vs Rice Pilaf Flavor Rice & Pasta Blend In A Chicken Flavored Sauce With Seasonings, Rice Pilaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Org... Food 1 Food 1 • WEHAH FARM INC Original Organic Whole Grain Rice & Wild Rice Seasoning Mix	56g	82.1	375	80.4	1.8	5.4	2.7	8.9
Rice Pilaf F... Food 2 Food 2 • LIPTON Rice Pilaf Flavor Rice & Pasta Blend In A Chicken Flavored Sauce With Seasonings	62g	90.0	371	75.8	1.6	1.6	1.6	9.7

Onion, Lime & Chili Fonio Pilaf, Onion, Lime & Chili vs Uncle Ben's, Broccoli Rice Au Gratin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Onion, Lime ... Food 1 Food 1 • WOODLAND FOODS Onion, Lime & Chili Fonio Pilaf, Onion, Lime & Chili	45g	64.8	356	77.8	2.2	4.4	1.1	8.9
Uncle Ben's,... Food 2 Food 2 • UNCLE BEN'S INC. Uncle Ben's, Broccoli Rice Au Gratin	57g	78.1	351	71.9	5.3	1.8	3.5	8.8

Pumpkin & Sage Farro Pilaf, Pumpkin & Sage vs Four Cheese Risotto, Four Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin & Sa... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Pumpkin & Sage Farro Pilaf	56g	73.9	375	75.0	5.4	7.1	1.8	12.5
Four Cheese ... Food 2 Food 2 • LIPTON Four Cheese Risotto	71g	98.6	394	71.8	2.8	—	7.0	11.3

Chicken Rice Mix, Chicken vs Chile Verde Long Grain White Rice With Onions, Garlic, And A Unique Blend Of Refreshing Lime With A Hint Of Jalapeno Rice Side, Chile Verde

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Rice... Food 1 Food 1 • PIGGLY WIGGLY COMPANY Chicken Rice Mix	70g	97.7	357	72.9	2.9	1.4	2.1	10.0
Chile Verde ... Food 2 Food 2 • ZATARAIN'S INC. Chile Verde Long Grain White Rice With Onions, Garlic, And A Unique Blend Of Refreshing Lime With A Hint Of Jalapeno Rice Side	61g	90.2	361	78.7	3.3	3.3	1.6	8.2

Rice & Sauce, Chicken vs Beef Flavored Rice & Vermicelli Mix With Beef Stock & Vegetables, Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice & Sauce... Food 1 Food 1 • MCILHENNY COMPANY Rice & Sauce, Chicken	65g	94.3	354	75.4	1.5	1.5	1.5	7.7
Beef Flavore... Food 2 Food 2 • HY-VEE, INC. Beef Flavored Rice & Vermicelli Mix With Beef Stock & Vegetables	71g	97.8	352	71.8	2.8	1.4	1.4	9.9

Long Grain & Wild Rice, Original vs Cilantro Lime Rice, Cilantro Lime

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • C & F FOODS INC. Long Grain & Wild Rice, Original	56g	82.5	357	78.6	—	3.6	—	8.9
Cilantro Lim... Food 2 Food 2 • TARGET STORES Cilantro Lime Rice	60g	86.4	367	76.7	1.7	3.3	1.7	8.3

Chicken Flavor Rice Mix With Vermicelli, Chicken vs Mexican Rice Instant, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Flav... Food 1 Food 1 • SHURFINE Chicken Flavor Rice Mix With Vermicelli	65g	89.9	354	72.3	3.1	1.5	1.5	10.8
Mexican Rice... Food 2 Food 2 • GOYA FOODS, INC. Mexican Rice Instant, Chicken	45g	66.7	356	77.8	2.2	2.2	1.1	8.9

Rocket Fuel Food Comparisons