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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Dirty Rice Creole Rice Dinner Mix, Dirty Rice vs Hot & Spicy Jalapeno Cheddar Flavor Rice, Jalapenos And Cheddar Cheese, Hot & Spicy Jalapeno Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dirty Rice C... Food 1 Food 1 • TONY CHACHERE'S CREOLE FOODS OF OPELOUSAS, INC. Dirty Rice Creole Rice Dinner Mix	43g	61.2	349	74.4	—	2.3	—	7.0
Hot & Spicy ... Food 2 Food 2 • THE QUAKER OATS CO/GOLDEN GRAIN Hot & Spicy Jalapeno Cheddar Flavor Rice, Jalapenos And Cheddar Cheese	56g	78.2	357	73.2	3.6	1.8	5.4	7.1

Bear Creek Country Kitchens, Rice Mix, Beef, Beef vs Original Vegan Yellow Rice Mix With Chickpeas, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bear Creek C... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Bear Creek Country Kitchens, Rice Mix, Beef, Beef	69g	95.8	362	73.9	2.9	2.9	1.5	10.1
Original Veg... Food 2 Food 2 • GOYA FOODS, INC. Original Vegan Yellow Rice Mix With Chickpeas	45g	62.8	356	73.3	2.2	2.2	1.1	8.9

Rice Mix, Broccoli & Cheese vs Goya, Seasoned Yellow Rice & Red Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Mix, Br... Food 1 Food 1 • WINN-DIXIE STORES, INC. Rice Mix, Broccoli & Cheese	70g	97.7	357	72.9	7.1	1.4	2.1	10.0
Goya, Season... Food 2 Food 2 • GOYA FOODS, INC. Goya, Seasoned Yellow Rice & Red Beans	45g	62.9	356	75.6	2.2	4.4	—	8.9

Rice With Green Peppers & Corn, Mexican Style vs Roasted Garlic Risotto, Roasted Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice With Gr... Food 1 Food 1 • GOYA FOODS, INC. Rice With Green Peppers & Corn, Mexican Style	45g	67.1	333	77.8	2.2	2.2	—	6.7
Roasted Garl... Food 2 Food 2 • HY-VEE, INC. Roasted Garlic Risotto	80g	100.0	388	68.8	3.8	1.2	7.5	10.0

Chili Garlic Flavored Ready Rice, Chili Garlic vs Simply Rice Sides, Rice & Sauce Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chili Garlic... Food 1 Food 1 • UNCLE BEN'S INC. Chili Garlic Flavored Ready Rice	240g	73.8	79	16.3	0.4	0.8	0.8	1.7
Simply Rice ... Food 2 Food 2 • WEIS MARKETS, INC. Simply Rice Sides, Rice & Sauce Mix	64g	91.9	375	75.0	4.7	1.6	2.3	9.4

Chicken & Broccoli Rice vs Four Cheesy Flavor Mac 'N Cheese, Four Cheesy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken & Br... Food 1 Food 1 • UNCLE BEN'S INC. Chicken & Broccoli Rice	57g	78.3	351	73.7	—	3.5	2.6	8.8
Four Cheesy ... Food 2 Food 2 • THE QUAKER OATS CO/GOLDEN GRAIN Four Cheesy Flavor Mac 'N Cheese	66g	83.2	379	68.2	9.1	3.0	6.1	12.1

Paella vs Iberia Rice & Black Beans, 3.4 Lb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Paella Food 1 Food 1 • LA CENA FINE FOODS, LTD. Paella	45g	69.7	422	82.2	2.2	2.2	3.3	13.3
Iberia Rice ... Food 2 Food 2 • IBERIA FOODS CORPORATION Iberia Rice & Black Beans, 3.4 Lb	45g	23.8	133	31.1	2.2	4.4	—	4.4

Bourbon Chicken Flavored Long Grain Rice Mix With A Touch Of Flavored Bourbon & Spices, Bourbon Chicken vs New Orleans Style Red Beans & Rice Mix Long Grain Rice, Red Beans, Onions, And Bell Peppers, Orleans Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bourbon Chic... Food 1 Food 1 • ZATARAIN'S INC. Bourbon Chicken Flavored Long Grain Rice Mix With A Touch Of Flavored Bourbon & Spices	45g	68.7	356	80.0	11.1	2.2	1.1	8.9
New Orleans ... Food 2 Food 2 • BI-LO INC. New Orleans Style Red Beans & Rice Mix Long Grain Rice, Red Beans, Onions, And Bell Peppers, Orleans Style	65g	83.9	338	73.9	1.5	7.7	1.5	10.8

Crispy Rice & Wheat Flakes With Strawberry vs Long Grain & Wild Rice, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Rice ... Food 1 Food 1 • RALEY'S Crispy Rice & Wheat Flakes With Strawberry	31g	47.4	355	87.1	29.0	9.7	—	6.5
Long Grain &... Food 2 Food 2 • C & F FOODS INC. Long Grain & Wild Rice, Original	56g	82.5	357	78.6	—	3.6	—	8.9

Buffalo Chicken Flavor Rice & Pasta Blend In A Classic Buffalo Style Sauce, Buffalo Chicken vs Spanish Style Rice With Tomatoes & Peppers, Spanish Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Chic... Food 1 Food 1 • LIPTON Buffalo Chicken Flavor Rice & Pasta Blend In A Classic Buffalo Style Sauce	64g	88.0	359	71.9	1.6	1.6	2.3	9.4
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

Spanish Style Yellow Rice vs Cilantro Lime 90 Second Rice, Cilantro Lime

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spanish Styl... Food 1 Food 1 • GOYA FOODS, INC. Spanish Style Yellow Rice	45g	67.1	356	77.8	2.2	2.2	—	6.7
Cilantro Lim... Food 2 Food 2 • TARGET STORES Cilantro Lime 90 Second Rice	249g	100.0	193	38.2	0.4	—	2.0	3.6

Cajun Red Beans & Rice, Cajun Red vs Rice Pilaf & Pasta Mix, Rice Pilaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cajun Red Be... Food 1 Food 1 • WALKER AND SONS, INC. Cajun Red Beans & Rice	57g	65.9	351	68.4	1.8	8.8	1.8	14.0
Rice Pilaf &... Food 2 Food 2 • BIG Y FOODS, INC. Rice Pilaf & Pasta Mix	56g	82.4	357	76.8	1.8	1.8	0.9	8.9

Broccoli Rice Au Gratin, Broccoli Au Gratin vs Quinoa Pilaf Brown Rice, Red Rice, Couscous, Red & Black Quinoa 5 Grain Medley, Quinoa Pilaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Ric... Food 1 Food 1 • UNCLE BEN'S INC. Broccoli Rice Au Gratin, Broccoli Au Gratin	57g	76.1	368	71.9	5.3	3.5	4.4	8.8
Quinoa Pilaf... Food 2 Food 2 • UNCLE BEN'S INC. Quinoa Pilaf Brown Rice, Red Rice, Couscous, Red & Black Quinoa 5 Grain Medley	57g	74.1	351	71.9	1.8	5.3	2.6	10.5

Ottogi, Black Sesame Rice Porridge vs Roasted Chicken Flavored Rice With Herbs & Carrots, Roasted Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ottogi, Blac... Food 1 Food 1 • OTTOGI CO.,LTD. Ottogi, Black Sesame Rice Porridge	32g	34.1	438	59.4	6.3	3.1	18.8	12.5
Roasted Chic... Food 2 Food 2 • SCHNUCK MARKETS, INC. Roasted Chicken Flavored Rice With Herbs & Carrots	140g	91.0	171	32.9	0.7	—	2.5	3.6

Original Long Grain Rice And Orzo Pasta Seasoned With A Blend Of Garlic, Onion And Herbs Rice Pilaf Seasoned Mix, Original vs Rice Medley Rice & Pasta Blend In A Savory Sauce With Carrots & Peas, Rice Medley

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Lon... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Original Long Grain Rice And Orzo Pasta Seasoned With A Blend Of Garlic, Onion And Herbs Rice Pilaf Seasoned Mix	47g	68.8	340	76.6	—	2.1	—	8.5
Rice Medley ... Food 2 Food 2 • LIPTON Rice Medley Rice & Pasta Blend In A Savory Sauce With Carrots & Peas	66g	89.7	364	72.7	4.6	3.0	3.0	10.6

Roasted Garlic & Romano Cheese Risotto, Roasted Garlic & Romano Cheese vs Goya, Country Style Rice & Cheese Sauce, Broccoli & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • GIANT EAGLE, INC. Roasted Garlic & Romano Cheese Risotto	86g	100.0	372	66.3	7.0	1.2	7.0	11.6
Goya, Countr... Food 2 Food 2 • GOYA FOODS, INC. Goya, Country Style Rice & Cheese Sauce, Broccoli & Cheddar	45g	60.5	378	73.3	2.2	4.4	4.4	8.9

Red Beans & Rice New Orleans Style Rice Mix, Red Beans & Rice vs Organic Whole Grain Brown Rice, Durum Wheat, Pasta & Seasoning Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Beans & ... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Red Beans & Rice New Orleans Style Rice Mix	65g	83.9	338	73.9	1.5	7.7	1.5	10.8
Organic Whol... Food 2 Food 2 • WEHAH FARM INC Organic Whole Grain Brown Rice, Durum Wheat, Pasta & Seasoning Mix	57g	82.2	368	77.2	1.8	3.5	2.6	8.8

Yellow Curry Rice, Yellow Curry vs Roasted Garlic & Herbs Basmati Rice, Roasted Garlic & Herbs Basmati

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Curry... Food 1 Food 1 • ANDRE PROST INC. Yellow Curry Rice	50g	70.5	360	74.0	—	2.0	3.0	8.0
Roasted Garl... Food 2 Food 2 • SLT FOODS INC. Roasted Garlic & Herbs Basmati Rice	46g	69.1	326	78.3	—	2.2	—	6.5

Long Grain & Wild Rice Mix, Long Grain & Wild vs Red Beans & Rice Long Grain Rice Mix With Beans, Vegetables & Spices, Red Beans & Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Long Grain & Wild Rice Mix	56g	82.3	357	76.8	1.8	1.8	1.8	8.9
Red Beans & ... Food 2 Food 2 • ZATARAIN'S INC. Red Beans & Rice Long Grain Rice Mix With Beans, Vegetables & Spices	49g	58.1	347	69.4	2.0	8.2	2.0	14.3

Mild One Pot Biryani Rice Kit, Mild vs Creamy Four Cheese Flavor Rice, Vermicelli And Four Creamy Cheeses, Creamy Four Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild One Pot... Food 1 Food 1 • AQUA-CLEAR TACKLE Mild One Pot Biryani Rice Kit	82g	88.8	305	58.5	4.9	3.7	—	6.1
Creamy Four ... Food 2 Food 2 • THE QUAKER OATS CO/GOLDEN GRAIN Creamy Four Cheese Flavor Rice, Vermicelli And Four Creamy Cheeses	64g	85.1	391	70.3	—	1.6	9.4	9.4

Rocket Fuel Food Comparisons