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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Classic Steak Cut French Fried Potatoes, Classic Steak Cut vs Organic Sweet Potato Fries, Sweet Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Stea... Food 1 Food 1 Classic Steak Cut French Fried Potatoes, Classic Steak Cut	84g	37.7	131	25.0	—	2.4	2.4	2.4
Organic Swee... Food 2 Food 2 • LAMB WESTON SALES, INC. Organic Sweet Potato Fries, Sweet Potato	84g	29.7	131	21.4	9.5	3.6	4.8	1.2

Kroger, French Fried Sweet Potatoes vs Ranch Fries Seasoned French Fried Potatoes, Ranch Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Fren... Food 1 Food 1 • THE KROGER CO. Kroger, French Fried Sweet Potatoes	85g	41.4	176	27.1	9.4	2.4	7.1	1.2
Ranch Fries ... Food 2 Food 2 • MEIJER, INC. Ranch Fries Seasoned French Fried Potatoes	84g	39.3	190	25.0	1.2	1.2	8.3	2.4

Crinkle Fries vs Classic Cut French Fried Potatoes, Classic Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crinkle Fries Food 1 Food 1 • HEINZ FROZEN FOOD COMPANY Crinkle Fries	84g	25.3	214	17.9	1.2	2.4	14.3	2.4
Classic Cut ... Food 2 Food 2 • SAFEWAY, INC. Classic Cut French Fried Potatoes	84g	39.6	131	25.0	—	1.2	3.6	2.4

Sweet Potato Hash Browns, Sweet Potato vs Kroger, Natural Cut Potato Wedges

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • DR. PRAEGER'S SENSIBLE FOODS, INC. Sweet Potato Hash Browns	96g	51.2	188	28.1	17.7	1.0	7.3	3.1
Kroger, Natu... Food 2 Food 2 • THE KROGER CO. Kroger, Natural Cut Potato Wedges	85g	29.6	129	20.0	—	2.4	3.5	2.4

Golden & Crispy Onion Rings vs Crinkle Cut French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden & Cri... Food 1 Food 1 • NASH FINCH COMPANY Golden & Crispy Onion Rings	91g	58.3	275	35.2	5.5	2.2	13.2	4.4
Crinkle Cu... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Crinkle Cut French Fried Potatoes	85g	37.6	141	23.5	1.2	1.2	5.3	1.2

Seasoned Spirals French Fried Potatoes, Seasoned Spirals vs Broccoli, Cauliflower & Potato Tots, Broccoli, Cauliflower & Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Spi... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Seasoned Spirals French Fried Potatoes	85g	39.5	153	24.7	1.2	1.2	5.9	1.2
Broccoli, Ca... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Broccoli, Cauliflower & Potato Tots, Broccoli, Cauliflower & Potato	82g	29.6	171	20.7	1.2	2.4	8.5	1.2

Roasted Medley Potato Blend With Sweet, Russet And Redskin Potatoes, Roasted Medley vs Potato Wedges With Butter, Olive Oil & Rosemary Crunchy Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Medl... Food 1 Food 1 • WAL-MART STORES, INC. Roasted Medley Potato Blend With Sweet, Russet And Redskin Potatoes	150g	55.5	120	20.7	4.0	2.0	2.7	2.7
Potato Wedge... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Potato Wedges With Butter, Olive Oil & Rosemary Crunchy Potatoes	110g	39.6	145	22.7	0.9	4.5	5.5	1.8

Country Style Hash Browns Made With Shredded Potatoes, Country Style vs Gourmet Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Country Styl... Food 1 Food 1 • GIANT EAGLE, INC. Country Style Hash Browns Made With Shredded Potatoes	84g	27.8	83	19.1	1.2	2.4	—	2.4
Gourmet Onio... Food 2 Food 2 • HANNAFORD BROS. CO. Gourmet Onion Rings	91g	56.7	242	35.2	3.3	3.3	9.9	3.3

Shoestring French Fries vs Chipotle Seasoned Spicy Sweet Potato Fries, Chipotle Seasoned Spicy Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shoestring F... Food 1 Food 1 • THE KROGER CO. Shoestring French Fries	84g	33.4	179	22.6	1.2	2.4	8.3	2.4
Chipotle Sea... Food 2 Food 2 • LAMB WESTON SALES, INC. Chipotle Seasoned Spicy Sweet Potato Fries	84g	39.5	167	27.4	8.3	3.6	6.0	1.2

Onion Rings vs Frozen French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Onion Rings Food 1 Food 1 • FAIR MARKET, INC. Onion Rings	85g	43.0	235	28.2	3.5	2.4	11.8	2.4
Frozen Frenc... Food 2 Food 2 • JOHNSON & JOHNSON MD&D Frozen French Fried Potatoes	85g	33.6	129	22.4	—	2.4	4.1	2.4

Potato Puffs vs Seasoned Straight Cut French Fried Potatoes, Seasoned

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Puffs Food 1 Food 1 • ALDI INC. Potato Puffs	85g	37.4	165	23.5	—	1.2	7.1	2.4
Seasoned Str... Food 2 Food 2 • NASH FINCH COMPANY Seasoned Straight Cut French Fried Potatoes	85g	37.3	165	23.5	1.2	1.2	8.2	2.4

Air Fryer Potato Bites vs Spartan, Hash Brown Patties

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Air Fryer Po... Food 1 Food 1 • THE PICTSWEET COMPANY Air Fryer Potato Bites	118g	41.6	119	19.5	0.9	1.7	3.4	1.7
Spartan, Has... Food 2 Food 2 • MCILHENNY COMPANY Spartan, Hash Brown Patties	63g	25.5	206	23.8	—	3.2	11.1	1.6

Hash Brown Patties, Hash Brown vs Bold & Crispy Roasted Garlic & Herbs Homestyle Wedges Seasoned French Fried Potatoes, Bold & Crispy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hash Brown P... Food 1 Food 1 • TARGET STORES Hash Brown Patties	64g	25.3	234	23.4	1.6	3.1	14.1	3.1
Bold & Crisp... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Bold & Crispy Roasted Garlic & Herbs Homestyle Wedges Seasoned French Fried Potatoes	84g	35.2	202	23.8	1.2	2.4	10.7	2.4

Sweet Potato Thin Cut Fries, Sweet Potato vs Golden French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • THE KROGER CO. Sweet Potato Thin Cut Fries	84g	41.5	167	28.6	7.1	3.6	6.0	1.2
Golden Frenc... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Golden French Fried Potatoes	84g	25.7	107	16.7	1.2	1.2	4.8	2.4

Waffle Fries French Fried Potatoes, Waffle Fries vs Steakhouse Fries, Steakhouse

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffle Fries... Food 1 Food 1 • WINCO FOODS, INC. Waffle Fries French Fried Potatoes	84g	39.3	190	26.2	1.2	2.4	8.3	2.4
Steakhouse F... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Steakhouse Fries	85g	31.5	141	21.2	—	2.4	5.3	2.4

Crispy French Fried Seasoned Potatoes vs Frozen French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Frenc... Food 1 Food 1 • LAMB WESTON SALES, INC. Crispy French Fried Seasoned Potatoes	84g	37.3	190	25.0	1.2	2.4	8.3	2.4
Frozen Frenc... Food 2 Food 2 • WAL-MART STORES, INC. Frozen French Fried Potatoes	84g	33.4	179	22.6	1.2	2.4	8.3	2.4

Fast Food French Fried Potatoes vs Broccoli & Cheese Vegetable Tots, Broccoli & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fast Food Fr... Food 1 Food 1 • FOOD TOWN STORES INC. Fast Food French Fried Potatoes	85g	49.0	212	30.6	—	1.2	9.4	2.4
Broccoli & C... Food 2 Food 2 • GIANT EAGLE, INC. Broccoli & Cheese Vegetable Tots	80g	23.2	188	18.8	1.3	3.8	11.3	6.3

Kids Sweet Potato Littles, Sweet Potato vs Potato Cheddar Bacon Tots, Potato Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kids Sweet P... Food 1 Food 1 • DR. PRAEGER'S SENSIBLE FOODS, INC. Kids Sweet Potato Littles, Sweet Potato	85g	37.4	188	27.1	8.2	4.7	8.2	2.4
Potato Chedd... Food 2 Food 2 • STUFFED FOODS LLC Potato Cheddar Bacon Tots	85g	34.9	200	22.4	—	1.2	8.2	8.2

Crinkly Cut Fries French Fried Potatoes vs Golden Curly Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crinkly Cut ... Food 1 Food 1 • RALEY'S Crinkly Cut Fries French Fried Potatoes	84g	35.6	143	23.8	1.2	2.4	3.6	2.4
Golden Curly... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Golden Curly Fries	84g	45.0	226	29.8	1.2	2.4	10.7	2.4

Country Style Hash Brown Shredded Potatoes, Country Style vs Sweet Potato Seasoned Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Country Styl... Food 1 Food 1 • SAFEWAY, INC. Country Style Hash Brown Shredded Potatoes	84g	29.9	83	20.2	1.2	2.4	—	1.2
Sweet Potato... Food 2 Food 2 • LAMB WESTON SALES, INC. Sweet Potato Seasoned Fries	84g	33.5	155	23.8	4.8	3.6	6.0	2.4

Rocket Fuel Food Comparisons