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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Extra Crispy Crinkles French Fried Potatoes, Extra Crispy Crinkles vs Steak Fries French Fried Potatoes, Steak Fries

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
Steak Fries ... Food 2 Food 2 • MEIJER, INC. Steak Fries French Fried Potatoes	84g	31.7	131	21.4	1.2	2.4	3.6	2.4

Spartan, Hash Brown Patties vs Curly French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Has... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Hash Brown Patties	63g	25.5	206	23.8	—	3.2	11.1	1.6
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

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

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
Zesty Season... Food 2 Food 2 • GIANT EAGLE, INC. Zesty Seasoned French Fried Potatoes	85g	39.5	153	24.7	1.2	1.2	5.3	2.4

Seasoned Curly Fries vs Crinkle Cut Potato Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Cur... Food 1 Food 1 • LAMB WESTON SALES, INC. Seasoned Curly Fries	84g	39.0	214	26.2	1.2	2.4	10.7	3.6
Crinkle Cut ... Food 2 Food 2 • THE KROGER CO. Crinkle Cut Potato Fries	84g	35.6	131	23.8	1.2	2.4	3.6	2.4

Homestyle Wedges vs Extra Crispy Classic Fries Straight Cut Potatoes, Extra Crispy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle We... Food 1 Food 1 • HEINZ FROZEN FOOD COMPANY Homestyle Wedges	84g	35.6	143	23.8	1.2	2.4	3.6	2.4
Extra Crispy... Food 2 Food 2 • MCCAIN FOODS USA, INC. Extra Crispy Classic Fries Straight Cut Potatoes	85g	37.6	141	23.5	1.2	1.2	5.3	1.2

Organic Shoestring Cut Fries Fried Potatoes, Shoestring Cut Fries vs Real Chocolate Chip Waffles, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Shoe... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Organic Shoestring Cut Fries Fried Potatoes, Shoestring Cut Fries	85g	43.3	176	28.2	1.2	2.4	5.9	2.4
Real Chocola... Food 2 Food 2 • SATISPIE, LLC Real Chocolate Chip Waffles, Chocolate Chip	70g	58.5	286	44.3	7.1	1.4	10.0	5.7

Sweet Potato Fries With Sea Salt vs 3/8" Straight Cut French Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • LAMB WESTON SALES, INC. Sweet Potato Fries With Sea Salt	84g	41.5	167	28.6	7.1	3.6	6.0	1.2
3/8" Straigh... Food 2 Food 2 • SAM'S CLUB WEST 3/8" Straight Cut French Fries	85g	33.7	118	21.2	1.2	1.2	3.5	1.2

Tater Bites Seasoned, Shredded Potatoes, Tater Bites vs Country Style Shredded Hash Brown Potatoes, Country Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tater Bites ... Food 1 Food 1 • MEIJER, INC. Tater Bites Seasoned, Shredded Potatoes	84g	37.2	190	25.0	1.2	2.4	10.7	2.4
Country Styl... Food 2 Food 2 • HY-VEE, INC. Country Style Shredded Hash Brown Potatoes	85g	29.8	94	20.0	—	2.4	—	2.4

Tater Puffs vs Wedge Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tater Puffs Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Tater Puffs	86g	33.5	174	22.1	—	2.3	8.1	2.3
Wedge Fries Food 2 Food 2 Wedge Fries	100g	72.2	312	41.0	0.3	3.8	15.0	3.4

Larry's, Combination Mashed Potatoes, Bacon, Onion & Tomato, Bacon, Onion & Tomato vs Mashed Potatoes In A Light Breading

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Larry's, Com... Food 1 Food 1 • THE SCHWAN FOOD COMPANY Larry's, Combination Mashed Potatoes, Bacon, Onion & Tomato, Bacon, Onion & Tomato	142g	51.3	134	19.0	6.3	0.7	5.6	2.1
Mashed Potat... Food 2 Food 2 • HEINZ FROZEN FOOD COMPANY Mashed Potatoes In A Light Breading	84g	35.3	190	23.8	1.2	2.4	9.5	2.4

Coctail Potato Puffs vs Bold & Crispy Roasted Garlic & Herbs Homestyle Wedges Seasoned French Fried Potatoes, Bold & Crispy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coctail Pota... Food 1 Food 1 • MILMAR FOOD GROUP, LLC Coctail Potato Puffs	91g	80.4	407	48.4	3.3	2.2	20.9	5.5
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

Seasoned Waffle Cut Fries vs Crispy Crowns Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Waf... Food 1 Food 1 • LAMB WESTON SALES, INC. Seasoned Waffle Cut Fries	84g	37.3	190	25.0	1.2	2.4	8.3	2.4
Crispy Crown... Food 2 Food 2 • IGA, INC. Crispy Crowns Fried Potatoes	85g	37.2	200	24.7	—	2.4	10.6	2.4

Classic Cut Fries French Fried Potatoes vs Crinkle Cut French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Cut ... Food 1 Food 1 • RALEY'S Classic Cut Fries French Fried Potatoes	84g	37.5	155	25.0	1.2	2.4	4.8	2.4
Crinkle Cut ... Food 2 Food 2 • KINGSTON MARKETING CO Crinkle Cut French Fried Potatoes	84g	39.4	167	26.2	1.2	2.4	6.0	2.4

Golden Tater Tots Seasoned Shredded Potatoes, Golden Tater Tots vs Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Tater... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Golden Tater Tots Seasoned Shredded Potatoes	86g	25.5	151	16.3	1.2	1.2	9.3	2.3
Onion Rings Food 2 Food 2 • FOOD TOWN STORES INC. Onion Rings	88g	47.1	205	28.4	3.4	1.1	9.1	3.4

Extra Crispy Tater Tots Seasoned Shredded Potatoes, Extra Crispy Tater Tots vs Super Crunch Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Crispy... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Extra Crispy Tater Tots Seasoned Shredded Potatoes	86g	25.5	151	16.3	1.2	1.2	9.3	2.3
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

Extra Crispy Tater Tots Seasoned Shredded Potatoes, Extra Crispy Tater Tots vs Classic Steak Cut French Fried Potatoes, Classic Steak Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Crispy... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Extra Crispy Tater Tots Seasoned Shredded Potatoes	86g	25.5	151	16.3	1.2	1.2	9.3	2.3
Classic Stea... Food 2 Food 2 • SAFEWAY, INC. Classic Steak Cut French Fried Potatoes	84g	31.7	131	21.4	1.2	2.4	3.6	2.4

Buffalo Flavored Seasoned Shredded Potatoes, Buffalo vs Steak Cut French Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Flav... Food 1 Food 1 • MCCAIN FOODS USA, INC. Buffalo Flavored Seasoned Shredded Potatoes	85g	31.5	153	20.0	1.2	1.2	8.2	1.2
Steak Cut Fr... Food 2 Food 2 • FLAGSHIP FOOD GROUP NORTH AMERICA LLC Steak Cut French Fries	85g	37.6	141	23.5	1.2	1.2	3.5	2.4

Seasoned Curly Cut French Fried Potatoes, Seasoned Curly Cut vs Tater Puffs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Cur... Food 1 Food 1 • SAFEWAY, INC. Seasoned Curly Cut French Fried Potatoes	84g	44.9	238	29.8	1.2	2.4	11.9	2.4
Tater Puffs Food 2 Food 2 • NASH FINCH COMPANY Tater Puffs	85g	39.3	188	24.7	—	1.2	8.2	2.4

Seasoned Waffle Fries, Seasoned vs Broccoli & Cheese Veggie Tots, Broccoli & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Waf... Food 1 Food 1 • METRO FOODS, INC. Seasoned Waffle Fries	85g	37.2	188	24.7	—	2.4	9.4	2.4
Broccoli & C... Food 2 Food 2 • TARGET STORES Broccoli & Cheese Veggie Tots	91g	21.4	176	16.5	2.2	4.4	9.9	6.6

Southern Style Hash Brown Potatoes, Southern Style vs Hash Brown Patties, Hash Brown

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southern Sty... Food 1 Food 1 • SHURFINE Southern Style Hash Brown Potatoes	85g	31.9	82	21.2	1.2	2.4	—	1.2
Hash Brown P... Food 2 Food 2 • FLAGSHIP FOOD GROUP NORTH AMERICA LLC Hash Brown Patties	61g	27.5	197	24.6	—	1.6	9.8	1.6

Rocket Fuel Food Comparisons