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

Sorghum, Whole Grain, White, Dry, Raw vs Rice, Red, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum, Who... Food 1 Food 1 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1
Rice, Red, U... Food 2 Food 2 • USDA Rice, Red, Unenriched, Dry, Raw	100.0	—	76.2	—	4.2	3.4	8.6

Bulgur vs Sorghum Flour, White, Pearled, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgur Food 1 Food 1 • USDA Bulgur	100.0	—	75.9	—	11.7	2.4	11.8
Sorghum Flou... Food 2 Food 2 • USDA Sorghum Flour, White, Pearled, Unenriched, Dry, Raw	100.0	—	73.5	—	3.3	3.2	10.2

Sorghum, Whole Grain, White, Dry, Raw vs Chia Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum, Who... Food 1 Food 1 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1
Chia Seed Food 2 Food 2 • USDA Chia Seed	70.2	—	38.3	—	—	32.9	17.0

Flour (All Purpose) vs Sorghum Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (All P... Food 1 Food 1 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9
Sorghum Flour Food 2 Food 2 • USDA Sorghum Flour	100.0	—	77.4	—	6.0	3.6	8.3

Einkorn Wheat Grain vs Oat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Einkorn Whea... Food 1 Food 1 • USDA Einkorn Wheat Grain	100.0	—	68.7	—	8.9	3.8	15.1
Oat Flour Food 2 Food 2 • USDA Oat Flour	100.0	—	69.9	—	10.5	6.3	13.2

Farro Kernel vs Rice, Black, Unenriched, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farro Kernel Food 1 Food 1 • USDA Farro Kernel	100.0	—	72.1	—	7.3	3.1	12.6
Rice, Black,... Food 2 Food 2 • USDA Rice, Black, Unenriched, Raw	100.0	—	77.2	—	4.2	3.4	7.6

Rye Flour vs Flour (Unenriched, Unbleached)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rye Flour Food 1 Food 1 • USDA Rye Flour	100.0	—	77.2	—	13.7	1.9	8.4
Flour (Unenr... Food 2 Food 2 • USDA Flour (Unenriched, Unbleached)	100.0	362	74.6	—	3.0	1.7	12.0

Whole Wheat Flour vs Sorghum Bran, White, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • USDA Whole Wheat Flour	100.0	370	71.2	—	10.6	2.7	15.1
Sorghum Bran... Food 2 Food 2 • USDA Sorghum Bran, White, Unenriched, Dry, Raw	65.1	—	68.7	—	35.0	9.3	11.2

Sorghum Bran, White, Unenriched, Dry, Raw vs 00 Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Bran... Food 1 Food 1 • USDA Sorghum Bran, White, Unenriched, Dry, Raw	65.1	—	68.7	—	35.0	9.3	11.2
00 Wheat Flour Food 2 Food 2 • USDA 00 Wheat Flour	100.0	—	74.5	—	2.7	1.5	11.4

00 Wheat Flour vs Oat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
00 Wheat Flour Food 1 Food 1 • USDA 00 Wheat Flour	100.0	—	74.5	—	2.7	1.5	11.4
Oat Flour Food 2 Food 2 • USDA Oat Flour	100.0	—	69.9	—	10.5	6.3	13.2

Fonio Food Product vs Rye Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fonio Food P... Food 1 Food 1 • USDA Fonio Food Product	100.0	—	81.3	—	2.2	1.7	7.2
Rye Flour Food 2 Food 2 • USDA Rye Flour	100.0	—	77.2	—	13.7	1.9	8.4

Flour (Unenriched, Unbleached) vs Rice, Red, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (Unenr... Food 1 Food 1 • USDA Flour (Unenriched, Unbleached)	100.0	362	74.6	—	3.0	1.7	12.0
Rice, Red, U... Food 2 Food 2 • USDA Rice, Red, Unenriched, Dry, Raw	100.0	—	76.2	—	4.2	3.4	8.6

Long Grain White Rice (Uncooked) vs Quinoa Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain W... Food 1 Food 1 • USDA Long Grain White Rice (Uncooked)	100.0	—	80.3	—	0.2	1.0	7.0
Quinoa Flour Food 2 Food 2 • USDA Quinoa Flour	100.0	—	69.5	—	6.3	6.6	11.9

Bulgur vs Wild Rice, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgur Food 1 Food 1 • USDA Bulgur	100.0	—	75.9	—	11.7	2.4	11.8
Wild Rice, D... Food 2 Food 2 • USDA Wild Rice, Dry, Raw	100.0	—	75.7	—	4.3	1.7	12.8

Flour (All Purpose) vs Amaranth Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (All P... Food 1 Food 1 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9
Amaranth Flour Food 2 Food 2 • USDA Amaranth Flour	100.0	—	68.8	—	7.2	6.2	13.2

Glutinous Rice Flour vs Masa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7
Masa Food 2 Food 2 • USDA Masa	100.0	—	76.7	—	7.0	4.3	7.6

Chia Seed vs Steel Cut Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seed Food 1 Food 1 • USDA Chia Seed	70.2	—	38.3	—	—	32.9	17.0
Steel Cut Oats Food 2 Food 2 • USDA Steel Cut Oats	100.0	—	69.8	—	—	5.8	12.5

Einkorn Wheat Grain vs Long Grain White Rice (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Einkorn Whea... Food 1 Food 1 • USDA Einkorn Wheat Grain	100.0	—	68.7	—	8.9	3.8	15.1
Long Grain W... Food 2 Food 2 • USDA Long Grain White Rice (Uncooked)	100.0	—	80.3	—	0.2	1.0	7.0

Khorasan Wheat Kernel (Raw) vs Farro Kernel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Khorasan Whe... Food 1 Food 1 • USDA Khorasan Wheat Kernel (Raw)	100.0	—	71.8	—	10.5	2.8	14.8
Farro Kernel Food 2 Food 2 • USDA Farro Kernel	100.0	—	72.1	—	7.3	3.1	12.6

Rolled Oats vs Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rolled Oats Food 1 Food 1 • USDA Rolled Oats	100.0	—	68.7	—	—	5.9	13.5
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100.0	365	75.5	—	—	3.9	7.2

Rocket Fuel Food Comparisons For Diabetics