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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Crispy Golden Seasoned Curly French Fried Potatoes vs Crispy Coated Straight Cut French Fried Potatoes, Crispy Coated

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Golde... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Crispy Golden Seasoned Curly French Fried Potatoes	85g	37.2	188	24.7	—	2.4	9.4	2.4
Crispy Coate... Food 2 Food 2 • S. BERTRAM, INC. Crispy Coated Straight Cut French Fried Potatoes	85g	37.3	188	24.7	—	2.4	8.2	2.4

Seasoned Sour Cream & Onion Roasted Red Potatoes, Seasoned vs Steak Fries, Traditional

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Sou... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Seasoned Sour Cream & Onion Roasted Red Potatoes	108g	41.5	139	22.2	1.9	2.8	3.7	2.8
Steak Fries,... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Steak Fries, Traditional	84g	31.7	131	21.4	1.2	2.4	3.6	2.4

Classic Cut Fries vs Shredded, Seasoned Potato Hash Browns Patties, Shredded, Seasoned Potato Hash Browns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Cut ... Food 1 Food 1 • RALEY'S Classic Cut Fries	84g	37.5	155	25.0	1.2	2.4	4.8	2.4
Shredded, Se... Food 2 Food 2 • WAL-MART STORES, INC. Shredded, Seasoned Potato Hash Browns Patties, Shredded, Seasoned Potato Hash Browns	64g	31.2	234	28.1	1.6	3.1	12.5	3.1

Tater Treats Shredded Potatoes vs Seasoned Curly Cut French Fried Potatoes, Seasoned Curly Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tater Treats... Food 1 Food 1 • GIANT EAGLE, INC. Tater Treats Shredded Potatoes	84g	35.3	190	23.8	1.2	2.4	9.5	2.4
Seasoned Cur... Food 2 Food 2 • SAFEWAY, INC. Seasoned Curly Cut French Fried Potatoes	84g	44.9	238	29.8	1.2	2.4	11.9	2.4

Sweet Potato Seasoned Fries vs French Fries

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
French Fries Food 2 Food 2 • THE KROGER CO. French Fries	84g	33.4	179	22.6	1.2	2.4	8.3	2.4

Sweet Potato Fries Straight Cut Sweet Potatoes, Sweet Potato Fries vs Seasoned Criss Cut French Fried Potatoes, Seasoned Criss Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • TARGET STORES Sweet Potato Fries Straight Cut Sweet Potatoes	85g	43.5	165	27.1	8.2	1.2	5.9	1.2
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

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
America's Di... Food 1 Food 1 • MCCAIN FOODS USA, INC. America's Diner Style Hash Browns Shredded Potatoes	85g	29.8	94	20.0	—	2.4	—	2.4
Onion Rings Food 2 Food 2 • ELEVATION BRANDS LLC Onion Rings	84g	41.3	190	26.2	2.4	1.2	8.3	2.4

Kale, Tuscan Herbs, Beans & Potatoes Veggie Fries vs Buffalo Flavored Seasoned Shredded Potatoes, Buffalo

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
Buffalo Flav... Food 2 Food 2 • MCCAIN FOODS USA, INC. Buffalo Flavored Seasoned Shredded Potatoes	85g	31.5	153	20.0	1.2	1.2	8.2	1.2

Onion Thick Cut Rings, Onion vs Seasoned Savory Wedges

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Onion Thick ... Food 1 Food 1 • HANNAFORD BROS. CO. Onion Thick Cut Rings	91g	56.4	264	33.0	2.2	1.1	13.2	4.4
Seasoned Sav... Food 2 Food 2 • METRO FOODS, INC. Seasoned Savory Wedges	85g	33.5	153	22.4	—	2.4	5.9	2.4

Seasoned Tater Puffs Shredded Potatoes, Seasoned Tater Puffs vs Organic Sweet Potato 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
Organic Swee... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Organic Sweet Potato Fries	85g	31.6	141	21.2	9.4	2.4	5.9	1.2

Chili Cheese Fries, Chili 'N Cheddar vs Potato Blintzes, Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chili Cheese... Food 1 Food 1 • DISCOUNT INC. Chili Cheese Fries, Chili 'N Cheddar	85g	29.3	165	20.0	1.2	2.4	8.2	3.5
Potato Blintzes Food 2 Food 2 • MILMAR FOOD GROUP, LLC Potato Blintzes	62g	25.4	194	21.0	3.2	—	11.3	3.2

Super Crispy Steak Cut Fries vs Waffle Cut Fries French Fried Potatoes, Waffle Cut Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Crispy... Food 1 Food 1 • LAMB WESTON SALES, INC. Super Crispy Steak Cut Fries	84g	31.6	131	21.4	1.2	2.4	4.2	2.4
Waffle Cut F... Food 2 Food 2 • TARGET STORES Waffle Cut Fries French Fried Potatoes	85g	35.2	188	22.4	1.2	1.2	11.8	2.4

3/8" Straight Cut French Fries vs Shoestring Fries Crispy Fast Food Style French Fried Potatoes, Shoestring Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
3/8" Straigh... Food 1 Food 1 • MEMBER'S MARK 3/8" Straight Cut French Fries	84g	35.5	143	23.8	1.2	2.4	4.8	2.4
Shoestring F... Food 2 Food 2 • TARGET STORES Shoestring Fries Crispy Fast Food Style French Fried Potatoes	84g	37.3	190	25.0	1.2	2.4	8.3	2.4

Curly French Fries Crispy, Seasoned French Fried Potatoes, Curly French Fries vs Potato Cheddar Bacon Tots, Potato Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Curly French... Food 1 Food 1 • TARGET STORES Curly French Fries Crispy, Seasoned French Fried Potatoes	84g	45.0	226	29.8	1.2	2.4	10.7	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

Shoestrings Crisp Thin Cut Fried Potatoes vs Crinkle Cut Fries French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shoestrings ... Food 1 Food 1 • STATER BROS. MARKETS INC. Shoestrings Crisp Thin Cut Fried Potatoes	84g	39.4	167	26.2	1.2	2.4	6.0	2.4
Crinkle Cut ... Food 2 Food 2 • STAR MARKETS CO. Crinkle Cut Fries French Fried Potatoes	84g	39.5	155	26.2	1.2	2.4	4.8	2.4

Golden & Crispy Onion Rings vs Golden Hash Brown Potato Patties

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
Golden Hash ... Food 2 Food 2 • GIANT EAGLE, INC. Golden Hash Brown Potato Patties	64g	25.4	219	23.4	1.6	3.1	12.5	3.1

Zesty Seasoned French Fried Potatoes, Zesty Seasoned vs Seasoned Waffle Fries, Seasoned

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 Waf... Food 2 Food 2 • METRO FOODS, INC. Seasoned Waffle Fries	85g	37.2	188	24.7	—	2.4	9.4	2.4

Regular French Fried Potatoes! vs Panko Breaded Onion Rings, Panko Breaded

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Regular Fren... Food 1 Food 1 • SHURFINE Regular French Fried Potatoes!	85g	33.5	141	22.4	—	2.4	5.3	2.4
Panko Breade... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Panko Breaded Onion Rings	91g	52.5	264	30.8	5.5	1.1	13.2	4.4

Seasoned Fries Frnech Fried Potatoes, Seasoned Fries vs Hash Browns Diced Potatoes, Southern Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Fri... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Seasoned Fries Frnech Fried Potatoes	85g	35.3	165	23.5	1.2	2.4	8.2	2.4
Hash Browns ... Food 2 Food 2 • GIANT EAGLE, INC. Hash Browns Diced Potatoes, Southern Style	84g	27.8	83	19.1	1.2	2.4	—	2.4

Shredded Hash Browns Potatoes vs Seasoned Potato Crinkle Fries, Seasoned

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Has... Food 1 Food 1 • MCCAIN FOODS USA, INC. Shredded Hash Browns Potatoes	85g	29.8	94	20.0	—	2.4	—	2.4
Seasoned Pot... Food 2 Food 2 • MCCAIN FOODS USA, INC. Seasoned Potato Crinkle Fries	85g	37.5	141	24.7	1.2	2.4	4.7	2.4

Rocket Fuel Food Comparisons