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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Waffle Fries vs Shoestring French Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffle Fries Food 1 Food 1 • SOUTHEASTERN MEATS OF PELHAM, INC. Waffle Fries	84g	35.4	167	23.8	1.2	2.4	7.1	2.4
Shoestring F... Food 2 Food 2 • FLAGSHIP FOOD GROUP NORTH AMERICA LLC Shoestring French Fries	85g	25.6	118	16.5	1.2	1.2	5.9	2.4

Extra Crispy Fast Food Fries French Fried Potatoes, Extra Crispy Fast Food Fries vs Hash Brown Patties Lightly Seasoned Chopped Potatoes, Hash Brown Patties

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Crispy... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Extra Crispy Fast Food Fries French Fried Potatoes	84g	31.4	155	20.2	1.2	1.2	8.3	2.4
Hash Brown P... Food 2 Food 2 • SAFEWAY, INC. Hash Brown Patties Lightly Seasoned Chopped Potatoes	64g	25.4	219	23.4	1.6	3.1	12.5	3.1

Julienne Cut Potatoes, Julienne vs Onions & Peppers Potatoes O'brien

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Julienne Cut... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Julienne Cut Potatoes	25g	37.7	360	80.0	4.0	4.0	—	4.0
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

Golden Tater Tots vs Golden Shoestring Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Tater... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Golden Tater Tots	86g	25.5	151	16.3	1.2	1.2	9.3	2.3
Golden Shoes... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Golden Shoestring Potatoes	84g	39.4	167	26.2	1.2	2.4	6.0	2.4

Shredded Potatoes Patties vs Potato Cheddar Bacon Tots, Potato Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Pot... Food 1 Food 1 • HY-VEE, INC. Shredded Potatoes Patties	63g	21.6	175	19.1	1.6	1.6	9.5	1.6
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

Tater Bites Shredded Potatoes vs Bbq Crinkle Cut Fast & Crispy Microwave Fries, Bbq Crinkle Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tater Bites ... Food 1 Food 1 • THE KROGER CO. Tater Bites Shredded Potatoes	86g	43.2	186	26.7	—	1.2	9.3	1.2
Bbq Crinkle ... Food 2 Food 2 • WAL-MART STORES, INC. Bbq Crinkle Cut Fast & Crispy Microwave Fries	84g	49.0	226	32.1	1.2	2.4	9.5	2.4

Poutine Poppers vs Oven Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Poutine Poppers Food 1 Food 1 • THE KROGER CO. Poutine Poppers	80g	28.6	288	20.0	1.3	1.2	18.8	11.3
Oven Fries Food 2 Food 2 • SNYDER'S-LANCE, INC. Oven Fries	85g	29.7	118	20.0	1.2	2.4	2.9	2.4

Potato Blintzes, Potato vs Shoestrings Thin Cut French Fried Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Blintzes Food 1 Food 1 • MILMAR FOOD GROUP, LLC Potato Blintzes	62g	25.4	194	21.0	3.2	—	11.3	3.2
Shoestrings ... Food 2 Food 2 • HY-VEE, INC. Shoestrings Thin Cut French Fried Potatoes	85g	39.4	165	25.9	1.2	2.4	5.3	2.4

Crispy With Black Truffles, Sea Salt And Natural Flavor Truffle Fries vs Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy With ... Food 1 Food 1 • LAMB WESTON SALES, INC. Crispy With Black Truffles, Sea Salt And Natural Flavor Truffle Fries	84g	35.4	190	23.8	1.2	2.4	9.5	1.2
Onion Rings Food 2 Food 2 • FAIR MARKET, INC. Onion Rings	85g	43.0	235	28.2	3.5	2.4	11.8	2.4

Seasoned Curly Fries French Fried Potatoes, Seasoned Curly Fries vs The Original Mom's Potato Knish

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Cur... Food 1 Food 1 • HARRIS-TEETER INC. Seasoned Curly Fries French Fried Potatoes	85g	35.3	176	22.4	1.2	1.2	9.4	2.4
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

Organic Shoestring Cut Fries Fried Potatoes, Shoestring Cut Fries vs Shredded Hash Brown Potatoes

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
Shredded Has... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Shredded Hash Brown Potatoes	85g	27.8	71	17.7	1.2	1.2	—	2.4

Cheesy Tater Puffs vs Shoestring French Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheesy Tater... Food 1 Food 1 • CORINTHIAN TRADING, INC. Cheesy Tater Puffs	84g	36.9	220	25.0	2.4	2.4	10.7	6.0
Shoestring F... Food 2 Food 2 • THE KROGER CO. Shoestring French Fries	84g	33.4	179	22.6	1.2	2.4	8.3	2.4

Farm Style Potato Wedges, Skin On French Fried Potato Wedges vs Breaded Onion Rings

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farm Style P... Food 1 Food 1 • HANNAFORD BROS. CO. Farm Style Potato Wedges, Skin On French Fried Potato Wedges	85g	37.5	153	24.7	—	2.4	4.7	2.4
Breaded Onio... Food 2 Food 2 • METRO FOODS, INC. Breaded Onion Rings	82g	29.8	98	20.7	2.4	2.4	—	3.7

Broccoli Sweet Potatoes & Beans Veggie Tots, Broccoli Sweet Potatoes & Beans vs Crinkle Cut Sweet Potato Fries, Crinkle Cut

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
Crinkle Cut ... Food 2 Food 2 • HARRIS-TEETER INC. Crinkle Cut Sweet Potato Fries	85g	41.4	176	27.1	9.4	2.4	7.1	1.2

Potato Puffs vs Gluten Free Seasoned Shredded Potatoes Mini Tater Tots, Seasoned Shredded Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Puffs Food 1 Food 1 • RALEY'S Potato Puffs	84g	31.3	190	21.4	1.2	2.4	10.7	2.4
Gluten Free ... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Gluten Free Seasoned Shredded Potatoes Mini Tater Tots, Seasoned Shredded Potatoes	87g	25.6	172	16.1	1.2	1.1	10.3	2.3

Straight Cut Fries vs Crinkle Cut Organic Fried Potatoes, Crinkle Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Straight Cut... Food 1 Food 1 • BI-LO INC. Straight Cut Fries	84g	37.5	155	25.0	1.2	2.4	4.8	2.4
Crinkle Cut ... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Crinkle Cut Organic Fried Potatoes	85g	39.5	153	25.9	1.2	2.4	4.7	2.4

Seasoned Straight Cut French Fries vs Golden Curly Fries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Str... Food 1 Food 1 • TOPS MARKETS, LLC Seasoned Straight Cut French Fries	85g	41.2	188	27.1	—	2.4	8.2	2.4
Golden Curly... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Golden Curly Fries	84g	45.0	226	29.8	1.2	2.4	10.7	2.4

Seasoned Steak Fries, Seasoned vs Broccoli & Cheese Veggie Fries, Broccoli & Cheese

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
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

Shredded Hash Browns Shredded Potatoes, Shredded Hash Browns vs French Fried Crinkle Cut Potatoes, French Fried

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Has... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Shredded Hash Browns Shredded Potatoes	85g	29.9	82	20.0	1.2	2.4	—	1.2
French Fried... Food 2 Food 2 • GIANT EAGLE, INC. French Fried Crinkle Cut Potatoes	85g	37.3	165	24.7	1.2	2.4	5.9	3.5

Steak Cut French Fried Potatoes, Steak Cut vs Oven Fries, Salt + Fresh Ground Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steak Cut Fr... Food 1 Food 1 • WAL-MART STORES, INC. Steak Cut French Fried Potatoes	84g	27.7	107	19.1	1.2	2.4	2.4	2.4
Oven Fries, ... Food 2 Food 2 • SNYDER'S-LANCE, INC. Oven Fries, Salt + Fresh Ground Pepper	85g	29.7	118	20.0	—	2.4	2.9	2.4

Rocket Fuel Food Comparisons