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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Chicken & Broccoli Flavored Rice vs Red Beans & Rice Long Grain White Rice And Tender Red Beans, Onions And Bell Peppers Rice Dinner Mix, Red Beans & Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken & Br... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Chicken & Broccoli Flavored Rice	62g	87.8	371	75.8	3.2	3.2	1.6	11.3
Red Beans & ... Food 2 Food 2 • ZATARAIN'S INC. Red Beans & Rice Long Grain White Rice And Tender Red Beans, Onions And Bell Peppers Rice Dinner Mix	65g	77.6	369	69.2	1.5	7.7	1.5	13.9

Chicken Herb Basmati Rice vs Cilantro Lime Rice, Cilantro Lime

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Herb... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Chicken Herb Basmati Rice	55g	78.9	364	76.4	1.8	3.6	—	7.3
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

Rice Mix vs Lemon Pepper A Blend Of Lentils, Chickpeas, Peas + Rice, Lemon Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Mix Food 1 Food 1 • MCILHENNY COMPANY Rice Mix	70g	94.1	343	71.4	4.3	2.9	1.4	8.6
Lemon Pepper... Food 2 Food 2 • BETTERER FOODS, INC. Lemon Pepper A Blend Of Lentils, Chickpeas, Peas + Rice	50g	47.7	360	60.0	2.0	10.0	4.0	20.0

Rice & Red Beans vs Instant Brown Rice With Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice & Red B... Food 1 Food 1 • GOYA FOODS, INC. Rice & Red Beans	45g	62.6	356	77.8	2.2	6.7	—	11.1
Instant Brow... Food 2 Food 2 • GOYA FOODS, INC. Instant Brown Rice With Vegetables	45g	62.6	378	75.6	2.2	4.4	3.3	8.9

Chicken Flavor Rice, Vermicelli, Chicken Broth And Herbs, Chicken vs Cajun Gumbo & Rice Entree Mix, Cajun Gumbo & Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Flav... Food 1 Food 1 • THE QUAKER OATS CO/GOLDEN GRAIN Chicken Flavor Rice, Vermicelli, Chicken Broth And Herbs	56g	82.5	339	76.8	1.8	1.8	—	8.9
Cajun Gumbo ... Food 2 Food 2 • LOUISIANA FISH FRY LTD. Cajun Gumbo & Rice Entree Mix	30g	43.4	333	73.3	3.3	—	—	6.7

Saffron Yellow Rice vs Fresh & Zesty Flavor Classic Cilantro Lime Rice, Fresh & Zesty

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Saffron Yell... Food 1 Food 1 • VIGO IMPORTING COMPANY Saffron Yellow Rice	56g	82.8	357	76.8	1.8	1.8	—	7.1
Fresh & Zest... Food 2 Food 2 • VIGO IMPORTING COMPANY Fresh & Zesty Flavor Classic Cilantro Lime Rice	56g	82.8	357	76.8	1.8	1.8	—	7.1

New Orleans, Beef Rice, Beef, Beef vs Dirty Rice With Cheese Long Grain White Rice With Authentic Cajun Seasonings And A Blend Of Three Cheeses, Dirty Rice With Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
New Orleans,... Food 1 Food 1 • ZATARAIN'S INC. New Orleans, Beef Rice, Beef, Beef	59g	86.4	339	76.3	1.7	1.7	1.1	8.5
Dirty Rice W... Food 2 Food 2 • ZATARAIN'S INC. Dirty Rice With Cheese Long Grain White Rice With Authentic Cajun Seasonings And A Blend Of Three Cheeses	38g	48.5	395	68.4	10.5	2.6	6.6	10.5

Chicken Long Grain White Rice With Natural Chicken Flavor, Onions And Bell Peppers Rice Mix Side Dish, Chicken vs Brown Rice & Seasoning Mix, Garlic Fried Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Long... Food 1 Food 1 • ZATARAIN'S INC. Chicken Long Grain White Rice With Natural Chicken Flavor, Onions And Bell Peppers Rice Mix Side Dish	59g	84.4	356	76.3	1.7	3.4	0.9	8.5
Brown Rice &... Food 2 Food 2 • SOY VAY ENTERPRISES, INC. Brown Rice & Seasoning Mix, Garlic Fried Rice	75g	100.0	360	76.0	4.0	4.0	2.7	8.0

Dirty Rice Dinner Mix vs Original Recipe Long Grain & Wild Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dirty Rice D... Food 1 Food 1 • TONY CHACHERE'S CREOLE FOODS OF OPELOUSAS, INC. Dirty Rice Dinner Mix	46g	62.8	326	71.7	2.2	2.2	1.1	8.7
Original Rec... Food 2 Food 2 • UNCLE BEN'S INC. Original Recipe Long Grain & Wild Rice	57g	80.1	351	73.7	1.8	1.8	0.9	10.5

Mexican Rice, Chicken vs Long Grain & Wild Rice, Herb & Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mexican Rice... Food 1 Food 1 • GOYA FOODS, INC. Mexican Rice, Chicken	45g	67.1	356	77.8	2.2	2.2	—	6.7
Long Grain &... Food 2 Food 2 • FARMHOUSE FOODS, INC. Long Grain & Wild Rice, Herb & Butter	57g	82.4	351	75.4	1.8	1.8	2.6	7.0

Organic Rice Pilaf Rice & Seasoning Mix, Rice Pilaf vs Chicken Long Grain White Rice With Natural Chicken Flavor, Onions And Bell Peppers Rice Mix Side Dish, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Rice... Food 1 Food 1 • WEHAH FARM INC Organic Rice Pilaf Rice & Seasoning Mix, Rice Pilaf	62g	96.8	355	80.7	1.6	1.6	—	6.5
Chicken Long... Food 2 Food 2 • ZATARAIN'S INC. Chicken Long Grain White Rice With Natural Chicken Flavor, Onions And Bell Peppers Rice Mix Side Dish	59g	84.4	356	76.3	1.7	3.4	0.9	8.5

Mexican Rice vs Rice & Vermicelli Mix With Chicken Flavor & Spices, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mexican Rice Food 1 Food 1 • MCCORMICK & COMPANY, INC. Mexican Rice	65g	94.0	354	76.9	3.1	3.1	1.5	9.2
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

Cilantro Lime 90 Second Rice, Cilantro Lime vs Sharp Cheddar Oven Baked Macaroni & Cheese Dinner

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cilantro Lim... Food 1 Food 1 • TARGET STORES Cilantro Lime 90 Second Rice	249g	100.0	193	38.2	0.4	—	2.0	3.6
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

Beef Flavored Rice & Vermicelli Mix With Beef Broth & Herbs Rice Medley, Beef vs Chicken & Mushroom Flavor Rice, Vermicelli And Mushrooms, Chicken & Mushroom

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Flavore... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Beef Flavored Rice & Vermicelli Mix With Beef Broth & Herbs Rice Medley	70g	97.8	343	72.9	2.9	1.4	1.4	10.0
Chicken & Mu... Food 2 Food 2 • THE QUAKER OATS CO/GOLDEN GRAIN Chicken & Mushroom Flavor Rice, Vermicelli And Mushrooms	56g	76.4	339	71.4	1.8	1.8	1.8	8.9

Spanish Style Gourmet Rice Side, Spanish Style vs Simple Sides, Rice And Sauce Chicken Flavor Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spanish Styl... Food 1 Food 1 • BEKTROM FOODS, INC Spanish Style Gourmet Rice Side	39g	54.7	359	74.4	2.6	2.6	1.3	10.3
Simple Sides... Food 2 Food 2 • WEIS MARKETS, INC. Simple Sides, Rice And Sauce Chicken Flavor Broccoli	65g	90.9	354	73.9	3.1	1.5	7.7	10.8

Arroz Mexicano Mexican Style Rice vs Cheddar Broccoli Flavored Gourmet Side Rice, Cheddar Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Arroz Mexica... Food 1 Food 1 • IBERIA FOODS CORPORATION Arroz Mexicano Mexican Style Rice	45g	67.4	356	77.8	2.2	2.2	—	4.4
Cheddar Broc... Food 2 Food 2 • BEKTROM FOODS, INC Cheddar Broccoli Flavored Gourmet Side Rice	33g	45.0	364	72.7	3.0	3.0	3.0	9.1

Curry Rice With Carrots & Onions vs Rice & Vermicelli With Seasoning Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Curry Rice W... Food 1 Food 1 • GOYA FOODS, INC. Curry Rice With Carrots & Onions	45g	69.1	333	77.8	2.2	—	—	6.7
Rice & Vermi... Food 2 Food 2 • GOODMAN'S MATZOH PRODUCTS Rice & Vermicelli With Seasoning Mix	45g	63.1	333	73.3	2.2	2.2	1.1	6.7

Rice & Sauce, Cheddar & Broccoli vs Chicken & Wild Tender Long Grain & Wild Rice With Chicken Flavored Sauce, Chicken & Wild

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice & Sauce... Food 1 Food 1 • MCILHENNY COMPANY Rice & Sauce, Cheddar & Broccoli	68g	95.6	353	73.5	5.9	1.5	2.2	10.3
Chicken & Wi... Food 2 Food 2 • UNCLE BEN'S INC. Chicken & Wild Tender Long Grain & Wild Rice With Chicken Flavored Sauce	57g	100.0	351	73.7	1.8	1.8	1.8	8.8

Long Grain & Wild Rice, Original vs Lemon Pepper A Blend Of Lentils, Chickpeas, Peas + Rice, Lemon Pepper

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
Lemon Pepper... Food 2 Food 2 • BETTERER FOODS, INC. Lemon Pepper A Blend Of Lentils, Chickpeas, Peas + Rice	50g	47.7	360	60.0	2.0	10.0	4.0	20.0

French Onion Brown Rice, Red Rice, Couscous, Red & Black Quinoa 5 Grain Blend, French Onion vs Coconut Ginger Rice, Coconut Ginger

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Onion... Food 1 Food 1 • UNCLE BEN'S INC. French Onion Brown Rice, Red Rice, Couscous, Red & Black Quinoa 5 Grain Blend	57g	100.0	351	71.9	1.8	5.3	2.6	10.5
Coconut Ging... Food 2 Food 2 • ANDRE PROST INC. Coconut Ginger Rice	50g	72.7	360	76.0	2.0	2.0	4.0	6.0

Rocket Fuel Food Comparisons