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.

Badlow

Kale, Tuscan Herbs, Beans & Potatoes Veggie Fries vs Julienne Cut Sweet Potato Fries, Julienne Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale, Tuscan... Food 1 Food 1 • FARMWISE LLC Kale, Tuscan Herbs, Beans & Potatoes Veggie Fries	85g	35.3	176	24.7	1.2	3.5	7.1	4.7
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

Steak 'N Shake, Silver Dollar Potato Hash Browns vs Crispy French Fried Seasoned Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steak 'N Sha... Food 1 Food 1 • FLAGSHIP FOOD GROUP NORTH AMERICA LLC Steak 'N Shake, Silver Dollar Potato Hash Browns	76g	29.7	132	21.1	1.3	1.3	5.3	1.3
Crispy Frenc... Food 2 Food 2 • LAMB WESTON SALES, INC. Crispy French Fried Seasoned Potatoes	84g	37.3	190	25.0	1.2	2.4	8.3	2.4

Hash Browns Shredded Potatoes, Hash Browns vs America's Diner Style Hash Browns Shredded Potatoes, America's Diner Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hash Browns ... Food 1 Food 1 • HARRIS-TEETER INC. Hash Browns Shredded Potatoes	85g	31.9	82	21.2	1.2	2.4	—	1.2
America's Di... Food 2 Food 2 • MCCAIN FOODS USA, INC. America's Diner Style Hash Browns Shredded Potatoes	85g	29.8	94	20.0	—	2.4	—	2.4

Golden Crispers! Crispy French Fried Potatoes, Golden Crispers! vs Seasoned Curly French Fried Potatoes, Seasoned

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Crisp... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Golden Crispers! Crispy French Fried Potatoes	84g	25.2	238	17.9	1.2	2.4	16.7	2.4
Seasoned Cur... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Seasoned Curly French Fried Potatoes	85g	35.3	176	23.5	1.2	2.4	9.4	2.4

Seasoned Crispy French Fried Potatoes With Cracked Pepper, Seasoned vs Bold & Crispy Roasted Garlic & Herbs Homestyle Wedges Seasoned French Fried Potatoes, Bold & Crispy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Cri... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Seasoned Crispy French Fried Potatoes With Cracked Pepper	85g	37.2	188	24.7	—	2.4	9.4	2.4
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

French Fries vs Seasoned, Shredded Potatoes Tater Bites, Seasoned

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Fries Food 1 Food 1 • THE KROGER CO. French Fries	84g	33.4	179	22.6	1.2	2.4	8.3	2.4
Seasoned, Sh... Food 2 Food 2 • WEIS MARKETS, INC. Seasoned, Shredded Potatoes Tater Bites, Seasoned	84g	37.2	190	25.0	1.2	2.4	10.7	2.4

Hash Brown Fried Potatoes vs Curly French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hash Brown F... Food 1 Food 1 • WEIS MARKETS, INC. Hash Brown Fried Potatoes	85g	37.5	153	24.7	—	2.4	4.7	2.4
Curly French... Food 2 Food 2 • GIANT EAGLE, INC. Curly French Fried Potatoes	84g	45.0	226	29.8	1.2	2.4	10.7	2.4

Crispy Crowns Shredded Potato Rounds vs Onion Rings Gourmet Onion Rings Covered In A Crispy Golden Breading, Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Crown... Food 1 Food 1 • HANNAFORD BROS. CO. Crispy Crowns Shredded Potato Rounds	85g	37.1	200	24.7	—	2.4	11.8	2.4
Onion Rings ... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Onion Rings Gourmet Onion Rings Covered In A Crispy Golden Breading	89g	64.0	303	39.3	3.4	2.2	13.5	5.6

Extra Crispy French Fried Potatoes, Extra Crispy vs Potato Seasoned Shredded Crowns, Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Crispy... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Extra Crispy French Fried Potatoes	84g	31.6	155	20.2	1.2	1.2	8.3	—
Potato Seaso... Food 2 Food 2 • SUPERVALU, INC. Potato Seasoned Shredded Crowns	85g	37.2	200	24.7	—	2.4	10.6	2.4

French Fried Potatoes vs Sweet Potato Fries, Sweet Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Fried... Food 1 Food 1 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS French Fried Potatoes	85g	33.6	129	22.4	—	2.4	4.1	2.4
Sweet Potato... Food 2 Food 2 • MEIJER, INC. Sweet Potato Fries	84g	41.5	179	28.6	7.1	3.6	6.0	1.2

Potato & Bacon Bites Appetizer vs Golden Steak Fries French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato & Bac... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Potato & Bacon Bites Appetizer	90g	32.7	267	20.0	1.1	1.1	16.7	6.7
Golden Steak... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Golden Steak Fries French Fried Potatoes	84g	25.7	107	16.7	1.2	1.2	3.6	2.4

Hash Brown Shredded Potatoes Patties, Hash Brown vs Thick Cut Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hash Brown S... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Hash Brown Shredded Potatoes Patties	63g	21.5	206	17.5	—	—	14.3	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

Organic Straight Cut Fries vs Super Crispy Steak Cut Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Stra... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Organic Straight Cut Fries	84g	37.6	143	25.0	1.2	2.4	3.6	2.4
Super Crispy... Food 2 Food 2 • LAMB WESTON SALES, INC. Super Crispy Steak Cut Fries	84g	31.6	131	21.4	1.2	2.4	4.2	2.4

Country Style Shredded Hash Brown Potatoes, Country Style vs Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Country Styl... Food 1 Food 1 • HY-VEE, INC. Country Style Shredded Hash Brown Potatoes	85g	29.8	94	20.0	—	2.4	—	2.4
Onion Rings Food 2 Food 2 • RALEY'S Onion Rings	80g	52.5	275	37.5	5.0	3.8	12.5	3.8

Golden Fries Frozen French Fried Potatoes vs Crispy Potato Puffs, Crispy Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Fries... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Golden Fries Frozen French Fried Potatoes	84g	25.7	107	16.7	1.2	1.2	4.8	2.4
Crispy Potat... Food 2 Food 2 • TARGET STORES Crispy Potato Puffs	86g	31.5	151	19.8	1.2	1.2	8.1	1.2

Breaded Onion Rings vs Cheddar Flavored Seasoned French Fried Potatoes Oven Chips, Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breaded Onio... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Breaded Onion Rings	88g	41.2	227	28.4	3.4	4.5	11.4	2.3
Cheddar Flav... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Cheddar Flavored Seasoned French Fried Potatoes Oven Chips	84g	42.9	238	28.6	1.2	2.4	13.1	2.4

Golden Hash Brown Patties vs Sea Salt & Cracked Black Pepper Gourmet Onion Rings, Sea Salt & Cracked Black Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Hash ... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Golden Hash Brown Patties	64g	25.3	234	23.4	1.6	3.1	14.1	3.1
Sea Salt & C... Food 2 Food 2 • SUPERVALU, INC. Sea Salt & Cracked Black Pepper Gourmet Onion Rings	70g	52.5	286	40.0	2.9	1.4	12.9	4.3

Extra Crispy Shoestring French Fried Potatoes, Extra Crispy vs Golden Crinkles French Fried Potatoes, Golden Crinkles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Crispy... Food 1 Food 1 • NASH FINCH COMPANY Extra Crispy Shoestring French Fried Potatoes	85g	37.5	153	23.5	1.2	1.2	7.1	1.2
Golden Crink... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Golden Crinkles French Fried Potatoes	84g	25.7	119	16.7	1.2	1.2	5.4	2.4

Broccoli Sweet Potatoes & Beans Veggie Tots, Broccoli Sweet Potatoes & Beans vs Crispy Shoestring French Fried Potatoes, Crispy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Swe... Food 1 Food 1 • FARMWISE LLC Broccoli Sweet Potatoes & Beans Veggie Tots	85g	35.1	188	25.9	2.4	4.7	8.2	5.9
Crispy Shoes... Food 2 Food 2 • SUPERVALU, INC. Crispy Shoestring French Fried Potatoes	85g	41.2	188	27.1	—	2.4	8.2	2.4

Onion Rings Gourmet Onion Rings Covered In A Crispy Golden Breading, Onion Rings vs Mediterranean Potatoes Wedges With Olive Oil, Herbs & Garlic, Mediterranean With Olive Oil, Herbs & Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Onion Rings ... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Onion Rings Gourmet Onion Rings Covered In A Crispy Golden Breading	89g	64.0	303	39.3	3.4	2.2	13.5	5.6
Mediterranea... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Mediterranean Potatoes Wedges With Olive Oil, Herbs & Garlic, Mediterranean With Olive Oil, Herbs & Garlic	113g	43.7	177	22.1	—	2.7	0.9	1.8

Rocket Fuel Food Comparisons