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

Tater Rounds Formed Hash Brown vs Hash Brown Fried Potatoes Patties, Hash Brown

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
Hash Brown F... Food 2 Food 2 • GIANT EAGLE, INC. Hash Brown Fried Potatoes Patties	60g	25.5	200	23.3	—	1.7	10.0	1.7

Regular Cut French Fried Potatoes, Regular Cut vs Extra Crispy Rounds Shredded Potatoes, Extra Crispy Rounds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Regular Cut ... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Regular Cut French Fried Potatoes	84g	37.5	155	25.0	1.2	2.4	4.8	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

Oven Fries, Salt + Fresh Ground Pepper vs Crispy Onion Rings Panko Sliced & Breaded Whole Onions, Crispy Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oven Fries, ... Food 1 Food 1 • SNYDER'S-LANCE, INC. Oven Fries, Salt + Fresh Ground Pepper	85g	29.7	118	20.0	—	2.4	2.9	2.4
Crispy Onion... Food 2 Food 2 • TARGET STORES Crispy Onion Rings Panko Sliced & Breaded Whole Onions	87g	50.6	264	31.0	4.6	1.1	12.6	4.6

Golden Curly Fries vs Hash Brown Patties Shredded Potatoes, Hash Brown Patties

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Curly... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Golden Curly Fries	84g	45.0	226	29.8	1.2	2.4	10.7	2.4
Hash Brown P... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Hash Brown Patties Shredded Potatoes	64g	23.3	219	20.3	1.6	1.6	14.1	3.1

Skin On Straight Cut Frozen French Fried Potatoes vs Steak House French Fried Potatoes, Steak House

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skin On Stra... Food 1 Food 1 Skin On Straight Cut Frozen French Fried Potatoes	85g	37.6	141	24.7	—	2.4	3.5	2.4
Steak House ... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Steak House French Fried Potatoes	84g	29.7	107	20.2	1.2	2.4	2.4	2.4

Hash Brown Patties, Hash Brown vs Country Style Hash Brown Shredded Potatoes, Country Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hash Brown P... Food 1 Food 1 • FLAGSHIP FOOD GROUP NORTH AMERICA LLC Hash Brown Patties	61g	27.5	197	24.6	—	1.6	9.8	1.6
Country Styl... Food 2 Food 2 • SAFEWAY, INC. Country Style Hash Brown Shredded Potatoes	84g	29.9	83	20.2	1.2	2.4	—	1.2

Hash Brown Patties vs Super Crunch Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hash Brown P... Food 1 Food 1 Hash Brown Patties	60g	25.6	183	25.0	1.7	3.3	8.3	1.7
Super Crunch... Food 2 Food 2 • VESNA ENTERPRISES, INC Super Crunch Fries	85g	41.4	165	27.1	0.7	2.4	4.7	2.4

Seasoned Fries Frnech Fried Potatoes, Seasoned Fries vs French Fries Potatoes, Seasoned

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
French Fries... Food 2 Food 2 • GIANT EAGLE, INC. French Fries Potatoes, Seasoned	84g	33.3	190	22.6	1.2	2.4	9.5	2.4

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

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
Seasoned Shr... Food 2 Food 2 • MCCAIN FOODS USA, INC. Seasoned Shredded Potatoes	86g	31.5	151	19.8	1.2	1.2	8.1	1.2

Country Style Steak Fries Seasoned Potatoes With Skins, Country Style Steak Fries vs Sweet Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Country Styl... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Country Style Steak Fries Seasoned Potatoes With Skins	84g	33.6	143	22.6	1.2	2.4	4.8	2.4
Sweet Onion ... Food 2 Food 2 • BLAND FARMS LLC Sweet Onion Rings	85g	35.1	153	22.4	2.4	1.2	10.6	3.5

Breaded Onion Rings vs French Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breaded Onio... Food 1 Food 1 • THE FEDERATED GROUP, INC. Breaded Onion Rings	84g	52.8	238	35.7	4.8	3.6	9.5	3.6
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

Classic Onion Rings, Classic Onion vs Classic Steak Cut French Fried Potatoes, Classic Steak Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Onio... Food 1 Food 1 • SAFEWAY, INC. Classic Onion Rings	80g	52.5	275	37.5	5.0	3.8	12.5	3.8
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

Waffle Fries French Fried Potatoes, Waffle Fries vs Loaded Mini Potato Skins With Yellow And White Cheddar Cheese And Smoked Bacon, Loaded

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
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

Sweet Potato Fries Crispy Straight Cut Sweet Potatoes, Sweet Potato Fries vs Poutine Poppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • TARGET STORES Sweet Potato Fries Crispy Straight Cut Sweet Potatoes	84g	41.5	179	28.6	7.1	3.6	6.0	1.2
Poutine Poppers Food 2 Food 2 • THE KROGER CO. Poutine Poppers	80g	28.6	288	20.0	1.3	1.2	18.8	11.3

Golden Fries French Fried Potatoes vs Organic Sweet Potato Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Fries... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Golden Fries French Fried Potatoes	84g	25.7	107	16.7	1.2	1.2	4.8	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

Glacier Gold, Hash Brown Patties vs The Original Mom's Potato Knish

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glacier Gold... Food 1 Food 1 • GLACIER SALES INC. Glacier Gold, Hash Brown Patties	60g	31.4	217	28.3	—	1.7	10.0	1.7
The Original... Food 2 Food 2 • DAGIM TAHORIM CO INC The Original Mom's Potato Knish	113g	59.2	150	28.3	1.8	1.8	3.5	3.5

Kids Sweet Potato Littles, Sweet Potato vs Thick Cut Sliced Whole Onion Rings With Crispy Panko Breading

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
Thick Cut Sl... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Thick Cut Sliced Whole Onion Rings With Crispy Panko Breading	91g	52.5	264	30.8	5.5	1.1	13.2	4.4

Seasoned Straight Cut Potatoes vs Famous Seasoned Fries, Crispy French Fried Seasoned Potatoes, Crispy French Fried

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Str... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Seasoned Straight Cut Potatoes	85g	43.2	188	28.2	—	2.4	8.2	2.4
Famous Seaso... Food 2 Food 2 • LAMB WESTON SALES, INC. Famous Seasoned Fries, Crispy French Fried Seasoned Potatoes, Crispy French Fried	84g	41.2	190	26.2	1.2	1.2	9.5	2.4

Super Crunch Fries vs Thick Cut Hash Browns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Crunch... Food 1 Food 1 • VESNA ENTERPRISES, INC Super Crunch Fries	85g	41.4	165	27.1	0.7	2.4	4.7	2.4
Thick Cut Ha... Food 2 Food 2 • LAMB WESTON SALES, INC. Thick Cut Hash Browns	84g	27.8	83	19.1	1.2	2.4	—	2.4

Original Shredded Potatoes Tater Bites, Original vs Broccoli & Cheese Veggie Fries, Broccoli & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Shr... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Original Shredded Potatoes Tater Bites	86g	31.5	151	19.8	1.2	1.2	8.1	1.2
Broccoli & C... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Broccoli & Cheese Veggie Fries	85g	37.0	200	24.7	1.2	2.4	9.4	5.9

Rocket Fuel Food Comparisons