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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Phyllo Dough Pastry Sheets vs Charlie Cash Chocolate Chip Frozen Gourmet Cookie Dough, Charlie Cash Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Phyllo Dough... Food 1 Food 1 • SAFEWAY, INC. Phyllo Dough Pastry Sheets	50g	60.6	320	64.0	4.0	2.0	2.0	10.0
Charlie Cash... Food 2 Food 2 • AMARILLO GLOBE-NEWS Charlie Cash Chocolate Chip Frozen Gourmet Cookie Dough	57g	69.1	439	64.9	40.4	1.8	19.3	5.3

Carrot Berry Muffins, Carrot Berry vs Garlic Knots, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot Berry... Food 1 Food 1 • CLASSIC COOKING INC. Carrot Berry Muffins	57g	31.6	175	33.3	19.3	5.3	3.5	3.5
Garlic Knots Food 2 Food 2 • WAL-MART STORES, INC. Garlic Knots	38g	33.0	316	47.4	2.6	2.6	10.5	7.9

Double Chocolate Muffins, Double Chocolate vs Cinnamon Gluten Free Waffles, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Double Choco... Food 1 Food 1 • CLASSIC COOKING INC. Double Chocolate Muffins	57g	35.2	193	33.3	17.5	1.8	5.3	7.0
Cinnamon Glu... Food 2 Food 2 • THE KELLOGG COMPANY Cinnamon Gluten Free Waffles	70g	48.8	243	38.6	5.7	2.9	7.1	5.7

Parmesan Garlic Knots, Parmesan Garlic vs Philly Steak & Cheese Croissant Crust Sandwiches, Philly Steak & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Gar... Food 1 Food 1 • THE KROGER CO. Parmesan Garlic Knots	40g	33.0	300	42.5	2.5	—	10.0	7.5
Philly Steak... Food 2 Food 2 • NESTLE USA INC. Philly Steak & Cheese Croissant Crust Sandwiches	127g	69.8	244	29.1	2.4	0.8	11.0	7.1

Parmesan Garlic Texas Toast, Parmesan Garlic vs Garlic Parm Texas Toast, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Gar... Food 1 Food 1 • FURLANI Parmesan Garlic Texas Toast	40g	30.8	325	42.5	2.5	2.5	15.0	7.5
Garlic Parm ... Food 2 Food 2 Garlic Parm Texas Toast, Garlic	40g	24.9	325	35.0	2.5	2.5	17.5	7.5

Homestyle White Rolls vs Lisa Mae Cakes & Cookies, Gluten Free Gourmet Cookie Dough, Oatmeal Cranberry Cookies, Oatmeal Cranberry Cookies

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Wh... Food 1 Food 1 • AHOLD USA, INC. Homestyle White Rolls	29g	29.0	345	51.7	10.3	—	12.1	6.9
Lisa Mae Cak... Food 2 Food 2 • LISAMAE CAKES Lisa Mae Cakes & Cookies, Gluten Free Gourmet Cookie Dough, Oatmeal Cranberry Cookies, Oatmeal Cranberry Cookies	35g	40.6	400	62.9	31.4	2.9	14.3	5.7

Roll Ups Egg & Cheese Rolled In A Flour Tortilla vs Cinnamon Rugelech, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roll Ups Egg... Food 1 Food 1 • RUIZ FOOD PRODUCTS INC Roll Ups Egg & Cheese Rolled In A Flour Tortilla	142g	62.4	183	23.2	0.7	0.7	7.0	7.0
Cinnamon Rug... Food 2 Food 2 • GLUTEN FREE BAKE SHOP INC Cinnamon Rugelech	25g	29.0	440	64.0	32.0	4.0	16.0	4.0

Bagels, Big & Crispy Onion vs 5 Cheese Texas Garlic Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagels, Big ... Food 1 Food 1 • TOPS MARKETS, LLC Bagels, Big & Crispy Onion	88g	86.2	250	52.3	3.4	2.3	1.1	9.1
5 Cheese Tex... Food 2 Food 2 • CLOVER VALLEY 5 Cheese Texas Garlic Toast	50g	32.6	300	36.0	2.0	2.0	14.0	10.0

Garlic Soft Pull Aparts Loaves, Garlic vs Cauliflower Crust Tasty, Crispy, Thin Pizza

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Soft ... Food 1 Food 1 • NEW YORK FROZEN FOODS INC. Garlic Soft Pull Aparts Loaves	43g	34.6	349	44.2	2.3	2.3	14.0	9.3
Cauliflower ... Food 2 Food 2 • CAULIPOWER, LLC Cauliflower Crust Tasty, Crispy, Thin Pizza	52g	52.8	327	53.9	1.9	1.9	9.6	3.9

Garlic Five Cheese Bread, Garlic Five Cheese vs Everybody's Favorite Everything Bagel Stuffed With Veggie Cream Cheese! Mini Stuffed Bagels, Everybody's

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Five ... Food 1 Food 1 • GIANT EAGLE, INC. Garlic Five Cheese Bread	56g	38.3	321	37.5	1.8	1.8	14.3	10.7
Everybody's ... Food 2 Food 2 • T. MARZETTI COMPANY Everybody's Favorite Everything Bagel Stuffed With Veggie Cream Cheese! Mini Stuffed Bagels	37g	25.2	270	37.8	2.7	2.7	9.5	8.1

Pretzel Mini Stuffed Bagels With Cheddar Dijon Cream Cheese, Pretzel vs Bake At Home Ancient Grain Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pretzel Mini... Food 1 Food 1 • T. MARZETTI COMPANY Pretzel Mini Stuffed Bagels With Cheddar Dijon Cream Cheese	37g	27.2	270	37.8	2.7	—	9.5	8.1
Bake At Home... Food 2 Food 2 • GIANT EAGLE, INC. Bake At Home Ancient Grain Bread	57g	57.0	263	54.4	5.3	3.5	—	8.8

Original Recipe Southern Style Biscuits, Original Recipe vs Garlic Parm Texas Toast, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Rec... Food 1 Food 1 • BROTHERS GERARD BAKING CO., LLC Original Recipe Southern Style Biscuits	57g	40.3	333	38.6	1.8	1.8	19.3	5.3
Garlic Parm ... Food 2 Food 2 Garlic Parm Texas Toast, Garlic	40g	24.9	325	35.0	2.5	2.5	17.5	7.5

Garlic Knot Rolls, Garlic vs Buttermilk Frozen Dough Biscuits, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Knot ... Food 1 Food 1 • SAFEWAY, INC. Garlic Knot Rolls	37g	32.8	324	48.7	2.7	2.7	12.2	8.1
Buttermilk F... Food 2 Food 2 • MRS GRISSOMS SALADS INC. Buttermilk Frozen Dough Biscuits	60g	46.5	300	41.7	3.3	1.7	11.7	6.7

Garlic Breadsticks, Garlic vs Yeast Texas Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Bread... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Garlic Breadsticks	50g	42.6	320	46.0	4.0	2.0	10.0	8.0
Yeast Texas ... Food 2 Food 2 • RHODES INTERNATIONAL INC. Yeast Texas Rolls	56g	52.9	268	50.0	5.4	1.8	4.5	7.1

Pie Shells vs Flaky & Buttery Biscuits, Flaky & Buttery

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pie Shells Food 1 Food 1 • THE FEDERATED GROUP, INC. Pie Shells	21g	20.7	429	52.4	4.8	—	33.3	4.8
Flaky & Butt... Food 2 Food 2 • MDBC LLC Flaky & Buttery Biscuits	80g	58.1	300	38.8	5.0	1.2	12.5	7.5

Janie's Cookie Co, Sugar Cookie Dough vs Hannaford, Bread, Garlic, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Janie's Cook... Food 1 Food 1 • RUDOLPH FOODS COMPANY, INC. Janie's Cookie Co, Sugar Cookie Dough	28g	30.3	464	57.1	28.6	—	25.0	7.1
Hannaford, B... Food 2 Food 2 • HANNAFORD BROS. CO. Hannaford, Bread, Garlic, Garlic	57g	44.1	351	42.1	1.8	1.8	15.8	8.8

Artisan French Rolls vs Honey Butter & Cranberry Dinner Rolls, Honey Butter & Cranberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artisan Fren... Food 1 Food 1 • RHODES INTERNATIONAL INC. Artisan French Rolls	54g	47.4	222	46.3	—	1.9	—	5.6
Honey Butter... Food 2 Food 2 • ANN'S Honey Butter & Cranberry Dinner Rolls	45g	40.1	422	48.9	13.3	2.2	22.2	6.7

Yuca & Cheese Bread vs Multi Grain Bread Bowls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yuca & Chees... Food 1 Food 1 • L & J GENERAL INTERNATIONAL Yuca & Cheese Bread	70g	21.1	221	17.1	15.7	1.4	12.9	11.4
Multi Grain ... Food 2 Food 2 • BETTER FOR YOU FOODS LLC Multi Grain Bread Bowls	80g	60.5	250	42.5	2.5	3.8	5.6	7.5

Plain New York Style Large Bagels, Plain vs Cinnamon Swirl, Pre Sliced Bagels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain New Yo... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Plain New York Style Large Bagels	94g	94.1	266	53.2	4.3	2.1	1.1	9.6
Cinnamon Swi... Food 2 Food 2 • AHOLD USA, INC. Cinnamon Swirl, Pre Sliced Bagels	85g	90.2	259	56.5	8.2	2.4	1.2	8.2

Spiced Chai Sugar Cookie Dough vs Bagels Onion

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spiced Chai ... Food 1 Food 1 • THE PERFECT BITE COMPANY Spiced Chai Sugar Cookie Dough	21g	21.0	429	52.4	23.8	—	23.8	4.8
Bagels Onion Food 2 Food 2 • TOPCO ASSOCIATES, INC. Bagels Onion	57g	58.9	246	54.4	5.3	1.8	—	8.8

Rocket Fuel Food Comparisons