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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Thai Inspired Basil Chili Roasted Seasoned Potatoes, Thai Inspired Basil Chili vs Sweet Potato Fries Crispy Straight Cut Sweet Potatoes, Sweet Potato Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thai Inspire... Food 1 Food 1 • LAMB WESTON SALES, INC. Thai Inspired Basil Chili Roasted Seasoned Potatoes	84g	29.7	107	20.2	1.2	2.4	2.4	2.4
Sweet Potato... Food 2 Food 2 • TARGET STORES Sweet Potato Fries Crispy Straight Cut Sweet Potatoes	84g	41.5	179	28.6	7.1	3.6	6.0	1.2

Quick Cook Hashbrowns Potato Patties vs Crinkle Cut French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quick Cook H... Food 1 Food 1 • MCCAIN FOODS USA, INC. Quick Cook Hashbrowns Potato Patties	100g	37.3	170	21.0	1.0	2.0	9.0	2.0
Crinkle Cut ... Food 2 Food 2 • MURRY'S, INC. Crinkle Cut French Fried Potatoes	84g	35.5	155	23.8	1.2	2.4	4.8	2.4

Sweet Potato Fries, Sweet vs Loaded Mini Potato Skins With Yellow And White Cheddar Cheese And Smoked Bacon, Loaded

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • WAL-MART STORES, INC. Sweet Potato Fries	84g	41.5	179	28.6	7.1	3.6	6.0	1.2
Loaded Mini ... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Loaded Mini Potato Skins With Yellow And White Cheddar Cheese And Smoked Bacon	104g	30.9	240	20.2	1.0	4.8	14.4	6.7

Seasoned Shredded Potatoes vs Crispy Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Shr... Food 1 Food 1 • HEINZ FROZEN FOOD COMPANY Seasoned Shredded Potatoes	86g	21.7	151	15.1	1.2	2.3	9.3	1.2
Crispy Onion... Food 2 Food 2 • LAMB WESTON SALES, INC. Crispy Onion Rings	78g	46.6	269	32.1	2.6	1.3	14.1	3.9

Seasoned Curly Fries vs 3/8" Straight Cut French Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Cur... Food 1 Food 1 • GLOBAL PERFORMANCE Seasoned Curly Fries	85g	37.3	176	24.7	—	2.4	8.2	2.4
3/8" Straigh... Food 2 Food 2 • MEMBER'S MARK 3/8" Straight Cut French Fries	84g	35.5	143	23.8	1.2	2.4	4.8	2.4

Crinkle Cut Sweet Potato Fries With Sea Salt And Black Pepper, Sea Salt And Black Pepper vs Spicy Seasoned Fries French Fried Potatoes, Spicy Seasoned Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crinkle Cut ... Food 1 Food 1 • LAMB WESTON SALES, INC. Crinkle Cut Sweet Potato Fries With Sea Salt And Black Pepper, Sea Salt And Black Pepper	84g	39.4	167	26.2	9.5	2.4	6.0	2.4
Spicy Season... Food 2 Food 2 • SUPERVALU, INC. Spicy Seasoned Fries French Fried Potatoes	85g	39.5	153	24.7	—	1.2	5.3	2.4

Tots vs Extra Crispy Shoestring Fries French Fried Potatoes, Extra Crispy Shoestring Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tots Food 1 Food 1 • LAMB WESTON SALES, INC. Tots	84g	35.2	214	23.8	1.2	2.4	11.9	2.4
Extra Crispy... Food 2 Food 2 • MEIJER, INC. Extra Crispy Shoestring Fries French Fried Potatoes	84g	37.3	190	25.0	1.2	2.4	8.3	2.4

Seasoned Fries Zesty French Fried Potatoes vs Kroger, Onion Rings Breaded Minced Onion

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Fri... Food 1 Food 1 • ALDI INC. Seasoned Fries Zesty French Fried Potatoes	85g	41.5	153	25.9	—	1.2	4.7	2.4
Kroger, Onio... Food 2 Food 2 • THE KROGER CO. Kroger, Onion Rings Breaded Minced Onion	88g	41.2	227	28.4	3.4	4.5	11.4	2.3

Seasoned Tater Puffs Shredded Potatoes, Seasoned Tater Puffs vs Waffle Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Tat... Food 1 Food 1 • SAFEWAY, INC. Seasoned Tater Puffs Shredded Potatoes	84g	33.3	190	22.6	1.2	2.4	9.5	2.4
Waffle Fries Food 2 Food 2 • WSAFG, LLC Waffle Fries	84g	39.3	190	25.0	—	1.2	9.5	1.2

Sweet Potato Seasoned Fries vs Breaded Preformed Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • LAMB WESTON SALES, INC. Sweet Potato Seasoned Fries	84g	33.5	155	23.8	4.8	3.6	6.0	2.4
Breaded Pref... Food 2 Food 2 • MCCAIN FOODS USA, INC. Breaded Preformed Onion Rings	88g	49.1	216	29.6	4.6	1.1	10.2	2.3

Straight Cut With Skins French Fried Potatoes vs Tater Puffs Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Straight Cut... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Straight Cut With Skins French Fried Potatoes	85g	31.7	118	20.0	1.2	1.2	4.1	1.2
Tater Puffs ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Tater Puffs Potatoes	86g	33.5	174	22.1	—	2.3	8.1	2.3

Chipotle Seasoned Spicy Sweet Potato Fries, Chipotle Seasoned Spicy Sweet vs Seasoned Shredded Sweet Potato Puffs, Seasoned Sweet Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Sea... Food 1 Food 1 • LAMB WESTON SALES, INC. Chipotle Seasoned Spicy Sweet Potato Fries	84g	39.5	167	27.4	8.3	3.6	6.0	1.2
Seasoned Shr... Food 2 Food 2 • SAFEWAY, INC. Seasoned Shredded Sweet Potato Puffs, Seasoned Sweet Potato	84g	41.6	155	28.6	16.7	3.6	3.6	1.2

Seasoned Wedge Cut French Fried Potatoes, Seasoned Wedge Cut vs Classic Steak Cut French Fried Potatoes, Classic Steak Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Wed... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Seasoned Wedge Cut French Fried Potatoes	84g	31.5	155	20.2	1.2	1.2	7.1	2.4
Classic Stea... Food 2 Food 2 Classic Steak Cut French Fried Potatoes, Classic Steak Cut	84g	37.7	131	25.0	—	2.4	2.4	2.4

Steakhouse Fries, Steakhouse vs Shoestring Fries, French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steakhouse F... Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Steakhouse Fries	85g	31.5	141	21.2	—	2.4	5.3	2.4
Shoestring F... Food 2 Food 2 • WINN-DIXIE STORES, INC. Shoestring Fries, French Fried Potatoes	84g	39.4	167	26.2	1.2	2.4	6.0	2.4

Breaded Onion Rings, Breaded Onion vs Julienne Cut Sweet Potato Fries, Julienne Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breaded Onio... Food 1 Food 1 • ROUSE'S ENTERPRISES, INC. Breaded Onion Rings	85g	48.3	235	29.4	3.5	4.7	11.8	2.4
Julienne Cut... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Julienne Cut Sweet Potato Fries	84g	41.5	179	28.6	7.1	3.6	6.0	1.2

Seasoned Potato Waffle Fries, Seasoned vs Seasoned Shredded Potato Crowns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Pot... Food 1 Food 1 • MCCAIN FOODS USA, INC. Seasoned Potato Waffle Fries	85g	35.2	188	22.4	1.2	1.2	11.8	2.4
Seasoned Shr... Food 2 Food 2 • NASH FINCH COMPANY Seasoned Shredded Potato Crowns	85g	35.3	200	23.5	1.2	2.4	10.6	1.2

Potato Wedges With Butter, Olive Oil & Rosemary Crunchy Potatoes vs French Fried Crinkle Cut Sweet Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Wedge... Food 1 Food 1 • 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
French Fried... Food 2 Food 2 • SUPER STORE INDUSTRIES French Fried Crinkle Cut Sweet Potatoes	85g	41.4	176	27.1	9.4	2.4	7.1	1.2

Seasoned Wedge Cut French Fried Potatoes, Seasoned Wedge Cut vs Hash Browns Potatoes O'brien, Hash Browns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Wed... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Seasoned Wedge Cut French Fried Potatoes	84g	31.5	155	20.2	1.2	1.2	7.1	2.4
Hash Browns ... Food 2 Food 2 • FLAGSHIP FOOD GROUP NORTH AMERICA LLC Hash Browns Potatoes O'brien	85g	22.0	59	14.1	2.4	1.2	—	—

Hash Browns Shredded Potato Patties, Potato vs Thick Cut Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hash Browns ... Food 1 Food 1 • AHOLD USA, INC. Hash Browns Shredded Potato Patties, Potato	64g	21.4	203	18.8	1.6	1.6	14.1	1.6
Thick Cut On... Food 2 Food 2 • AHOLD USA, INC. Thick Cut Onion Rings	91g	56.7	242	35.2	3.3	3.3	9.9	3.3

Extra Crispy Crinkles French Fried Potatoes vs Breaded Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Crispy... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Extra Crispy Crinkles French Fried Potatoes	84g	31.4	167	20.2	1.2	1.2	8.3	2.4
Breaded Onio... Food 2 Food 2 • METRO FOODS, INC. Breaded Onion Rings	82g	29.8	98	20.7	2.4	2.4	—	3.7

Rocket Fuel Food Comparisons