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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Tater Rounds Formed Hash Brown vs Shredded Hash Browns Frozen Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tater Rounds... Food 1 Food 1 • GMP GLOBAL MARKETING INC. Tater Rounds Formed Hash Brown	84g	37.2	214	23.8	—	1.2	13.1	1.2
Shredded Has... Food 2 Food 2 • IGA, INC. Shredded Hash Browns Frozen Potatoes	85g	23.9	71	15.3	—	1.2	—	1.2

Coven Baked Sweet Potato Fries vs Classic Cut French Fried Potatoes, Classic Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coven Baked ... Food 1 Food 1 • GS1 IRELAND Coven Baked Sweet Potato Fries	84g	49.1	250	34.5	15.5	4.8	10.7	—
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

Seasoned Steak Fries, Seasoned vs Batter Mix Seasoned Crinkle Cut French Fried Potatoes, Batter Mix Seasoned Crinkle Cut French Fried

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Ste... Food 1 Food 1 • LAMB WESTON SALES, INC. Seasoned Steak Fries	84g	33.6	131	22.6	1.2	2.4	3.6	2.4
Batter Mix S... Food 2 Food 2 • WAL-MART STORES, INC. Batter Mix Seasoned Crinkle Cut French Fried Potatoes	84g	41.2	190	27.4	1.2	2.4	8.3	2.4

Premium Breaded Diced Onion Rings vs Southern Style Hash Browns Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Brea... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Premium Breaded Diced Onion Rings	88g	42.9	205	27.3	5.7	2.3	11.4	3.4
Southern Sty... Food 2 Food 2 • BI-LO INC. Southern Style Hash Browns Potatoes	84g	27.8	83	19.1	1.2	2.4	—	2.4

Crispy Crowns Fried Potatoes vs Tater Treats Shredded Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Crown... Food 1 Food 1 • IGA, INC. Crispy Crowns Fried Potatoes	85g	37.2	200	24.7	—	2.4	10.6	2.4
Tater Treats... Food 2 Food 2 • GIANT EAGLE, INC. Tater Treats Shredded Potatoes	84g	35.3	190	23.8	1.2	2.4	9.5	2.4

Seasoned French Fried Potatoes, Seasoned vs Wedge Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Fre... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Seasoned French Fried Potatoes	85g	35.3	165	23.5	1.2	2.4	8.2	2.4
Wedge Fries Food 2 Food 2 Wedge Fries	100g	72.2	312	41.0	0.3	3.8	15.0	3.4

Tater Bites Shredded Potatoes, Tater Bites vs Onions & Peppers Potatoes O'brien

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tater Bites ... Food 1 Food 1 • HARRIS-TEETER INC. Tater Bites Shredded Potatoes	86g	31.5	151	19.8	1.2	1.2	8.1	1.2
Onions & Pep... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Onions & Peppers Potatoes O'brien	85g	59.7	71	36.5	1.2	1.2	—	2.4

Zesty Seasoned French Fried Potatoes, Zesty Seasoned vs Seasoned Criss Cut French Fried Potatoes, Seasoned Criss Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zesty Season... Food 1 Food 1 • GIANT EAGLE, INC. Zesty Seasoned French Fried Potatoes	85g	39.5	153	24.7	1.2	1.2	5.3	2.4
Seasoned Cri... Food 2 Food 2 • SAFEWAY, INC. Seasoned Criss Cut French Fried Potatoes	84g	37.0	226	25.0	1.2	2.4	13.1	2.4

Shredded Hashbrowns vs 1/2" Crinkle Cut French Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Has... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Shredded Hashbrowns	85g	27.8	71	17.7	1.2	1.2	—	2.4
1/2" Crinkle... Food 2 Food 2 • WAL-MART STORES, INC. 1/2" Crinkle Cut French Fries	84g	35.5	143	23.8	1.2	2.4	4.8	2.4

Loaded Potato Breaded Potato, Bacon & Cheese Bites, Loaded Potato vs Southern Style Hash Browns, The Original Ranch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Potat... Food 1 Food 1 • CONAGRA FROZEN FOODS Loaded Potato Breaded Potato, Bacon & Cheese Bites	85g	41.0	212	27.1	1.2	2.4	9.4	3.5
Southern Sty... Food 2 Food 2 • MR. DEE'S INC. Southern Style Hash Browns, The Original Ranch	100g	35.7	110	20.0	1.0	2.0	3.0	2.0

Classic Steak Cut French Fried Potatoes, Classic Steak Cut vs Golden Fries French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Stea... Food 1 Food 1 • SAFEWAY, INC. Classic Steak Cut French Fried Potatoes	84g	31.7	131	21.4	1.2	2.4	3.6	2.4
Golden Fries... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Golden Fries French Fried Potatoes	84g	25.7	107	16.7	1.2	1.2	4.8	2.4

Breaded Onion Rings, Onion vs Potato Puffs, Seasoned Shredded Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breaded Onio... Food 1 Food 1 • GIANT EAGLE, INC. Breaded Onion Rings, Onion	88g	53.0	227	31.8	3.4	1.1	9.1	3.4
Potato Puffs... Food 2 Food 2 • STAR MARKETS CO. Potato Puffs, Seasoned Shredded Potatoes	84g	33.4	179	22.6	1.2	2.4	8.3	2.4

Steak Cut French Fried Potatoes, Steak Cut vs Country Style French Fries Seasoned Potatoes With Skins, Country Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steak Cut Fr... Food 1 Food 1 • MURRY'S, INC. Steak Cut French Fried Potatoes	84g	31.7	131	21.4	1.2	2.4	3.6	2.4
Country Styl... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Country Style French Fries Seasoned Potatoes With Skins	84g	25.7	119	16.7	1.2	1.2	4.8	2.4

Craft Beer Waffle Cut Battered Potatoes, Craft Beer vs Golden Shoestrings French Fried Potatoes, Golden Shoestrings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Craft Beer W... Food 1 Food 1 • MCCAIN FOODS USA, INC. Craft Beer Waffle Cut Battered Potatoes	85g	37.1	212	24.7	—	2.4	11.8	2.4
Golden Shoes... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Golden Shoestrings French Fried Potatoes	84g	25.6	131	16.7	1.2	1.2	7.1	2.4

Gourmet Onion Rings vs Hash Browns Shredded Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Onio... Food 1 Food 1 • HANNAFORD BROS. CO. Gourmet Onion Rings	91g	56.7	242	35.2	3.3	3.3	9.9	3.3
Hash Browns ... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Hash Browns Shredded Potatoes	85g	29.8	94	20.0	—	2.4	—	2.4

Hash Brown Patties Shredded Potatoes, Hash Brown Patties vs Crispy Onion Rings, Crispy Onion

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hash Brown P... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Hash Brown Patties Shredded Potatoes	64g	23.3	219	20.3	1.6	1.6	14.1	3.1
Crispy Onion... Food 2 Food 2 • TARGET STORES Crispy Onion Rings	87g	50.6	264	31.0	4.6	1.1	12.6	4.6

Spiral Fries French Fried Potatoes vs Extra Crispy Rounds Shredded Potatoes, Extra Crispy Rounds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spiral Fries... Food 1 Food 1 • HY-VEE, INC. Spiral Fries French Fried Potatoes	85g	33.3	176	21.2	1.2	1.2	9.4	2.4
Extra Crispy... Food 2 Food 2 • MEIJER, INC. Extra Crispy Rounds Shredded Potatoes	84g	35.2	202	23.8	1.2	2.4	10.7	2.4

Extra Crispy Fast Food French Fried Potatoes, Extra Crispy vs Straight Cut French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Crispy... Food 1 Food 1 • SAVE MART SUPERMARKETS INC. Extra Crispy Fast Food French Fried Potatoes	84g	39.6	143	26.2	—	2.4	3.6	2.4
Straight Cut... Food 2 Food 2 • S. BERTRAM, INC. Straight Cut French Fried Potatoes	85g	33.6	129	21.2	—	1.2	3.5	2.4

Golden Shoestrings French Fried Potatoes, Golden Shoestrings vs Classic Cut French Fried Potatoes, Classic Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Shoes... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Golden Shoestrings French Fried Potatoes	84g	25.6	131	16.7	1.2	1.2	7.1	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

Original Crinkle Cut Fast & Crispy Microwave Fries, Original Crinkle Cut vs Sweet Potato French Fries, Sweet Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Cri... Food 1 Food 1 • WAL-MART STORES, INC. Original Crinkle Cut Fast & Crispy Microwave Fries	84g	49.0	226	33.3	1.2	3.6	8.3	3.6
Sweet Potato... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Sweet Potato French Fries	85g	29.4	165	20.0	9.4	2.4	9.4	1.2

Rocket Fuel Food Comparisons