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

Swiss, Cheddar, Garden, Veggies, Egg Stuffed Bagels vs Matcha Green Tea Muffin, Matcha Green Tea

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swiss, Chedd... Food 1 Food 1 • T. MARZETTI COMPANY Swiss, Cheddar, Garden, Veggies, Egg Stuffed Bagels	41g	27.1	244	34.2	2.4	—	6.1	12.2
Matcha Green... Food 2 Food 2 • MINDFUL FOODS, INC. Matcha Green Tea Muffin	64g	25.3	250	26.6	12.5	6.2	12.5	6.3

Soft Dinner Rolls vs Garlic Texas Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soft Dinner ... Food 1 Food 1 • TARGET STORES Soft Dinner Rolls	56g	54.7	286	51.8	8.9	1.8	5.4	7.1
Garlic Texas... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Garlic Texas Toast	40g	26.7	350	37.5	2.5	2.5	20.0	7.5

Authentic Hearth Baked Texas Toast vs Enriched White Bread, White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Authentic He... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Authentic Hearth Baked Texas Toast	46g	30.5	348	37.0	2.2	2.2	17.4	10.9
Enriched Whi... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Enriched White Bread, White	50g	45.2	240	48.0	2.0	2.0	3.0	6.0

Mini Bagels, Cinnamon Creamy Cheese vs Maple French Toast English Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Bagels,... Food 1 Food 1 • GENERAL MILLS, INC. Mini Bagels, Cinnamon Creamy Cheese	69g	75.6	348	59.4	18.8	2.9	8.7	8.7
Maple French... Food 2 Food 2 Maple French Toast English Muffins	61g	57.0	246	49.2	6.6	1.6	1.6	8.2

Weis, Classic Bagels, Plain, Plain vs Cauliflower Breadsticks With Garlic Butter, Cauliflower With Garlic Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Weis, Classi... Food 1 Food 1 • WEIS MARKETS, INC. Weis, Classic Bagels, Plain, Plain	57g	56.9	246	52.6	3.5	1.8	—	8.8
Cauliflower ... Food 2 Food 2 • BERNATELLO'S PIZZA, INC. Cauliflower Breadsticks With Garlic Butter, Cauliflower With Garlic Butter	57g	42.6	316	42.1	3.5	3.5	14.0	5.3

Homestyle Dinner Rolls, Homestyle vs Double Chocolate Muffins, Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Di... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Homestyle Dinner Rolls	38g	35.4	263	50.0	5.3	2.6	5.3	5.3
Double Choco... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Double Chocolate Muffins	71g	60.2	324	46.5	29.6	2.8	14.1	4.2

Bread Sticks, Garlic vs Rhodes Bake N Serve, Warm N Serv, Buttery Dinner Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Sticks... Food 1 Food 1 • MCILHENNY COMPANY Bread Sticks, Garlic	49g	40.7	306	44.9	6.1	2.0	8.2	10.2
Rhodes Bake ... Food 2 Food 2 • RHODES INTERNATIONAL INC. Rhodes Bake N Serve, Warm N Serv, Buttery Dinner Rolls	30g	29.1	300	50.0	10.0	—	6.7	10.0

Garlic Hand Tied Knot Rolls, Garlic vs Gluten Free Klippy's, Snickerdoodle Cookie Dough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Hand ... Food 1 Food 1 • HARRIS-TEETER INC. Garlic Hand Tied Knot Rolls	38g	32.9	342	47.4	2.6	2.6	11.8	7.9
Gluten Free ... Food 2 Food 2 • MR. BEVERAGES OLD TIME COCKTAIL MIXES Gluten Free Klippy's, Snickerdoodle Cookie Dough	43g	48.2	442	60.5	34.9	2.3	20.9	2.3

Frozen Tart Shells vs New York Style Plain Large Bagels, New York Style Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frozen Tart ... Food 1 Food 1 • MOONEY HOSIERY Frozen Tart Shells	35g	80.0	451	45.1	2.8	2.8	28.2	5.6
New York Sty... Food 2 Food 2 • PINNACLE FOODS GROUP LLC New York Style Plain Large Bagels	94g	94.1	266	53.2	4.3	2.1	1.1	9.6

Parmesan Garlic Bread, Parmesan vs Garlic Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Gar... Food 1 Food 1 • HARRIS-TEETER INC. Parmesan Garlic Bread	57g	48.0	333	45.6	3.5	1.8	14.0	8.8
Garlic Bread Food 2 Food 2 • NASH FINCH COMPANY Garlic Bread	57g	46.1	298	43.9	1.8	1.8	15.8	7.0

5 Cheese Garlic Bread, 5 Cheese vs Roll Ups Egg & Cheese Rolled In A Flour Tortilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
5 Cheese Gar... Food 1 Food 1 • COLE'S QUALITY FOODS, INC. 5 Cheese Garlic Bread	57g	38.3	333	35.1	1.8	—	17.5	8.8
Roll Ups Egg... Food 2 Food 2 • 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

Furlani, Cheddar Biscuits vs Plain New York Style Large Bagels, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Furlani, Che... Food 1 Food 1 • FURLANI'S FOOD CORPORATION Furlani, Cheddar Biscuits	40g	26.4	425	37.5	2.5	2.5	25.0	10.0
Plain New Yo... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Plain New York Style Large Bagels	94g	94.1	266	53.2	4.3	2.1	1.1	9.6

Plain New York Style Large Bagels, Plain vs Flaky & Buttery Biscuits, Flaky & Buttery

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
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

Three Cheese Garlic Knots, Three Cheese vs Blueberry Flavored Gluten Free Muffins, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Three Cheese... Food 1 Food 1 • WAL-MART STORES, INC. Three Cheese Garlic Knots	43g	30.7	326	39.5	2.3	2.3	11.6	11.6
Blueberry Fl... Food 2 Food 2 • UNCLE WALLY'S INC. Blueberry Flavored Gluten Free Muffins	99g	94.8	384	49.5	23.2	—	16.2	4.0

Cookie Dough vs Five Cheese Asiago, Mozzarella, Cheddar, Parmesan, And Provolone Texas Toast, Five Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cookie Dough Food 1 Food 1 • THE FATBOY COOKIE COMPANY, INC. Cookie Dough	33g	38.7	394	63.6	21.2	3.0	13.6	6.1
Five Cheese ... Food 2 Food 2 • COLE'S QUALITY FOODS, INC. Five Cheese Asiago, Mozzarella, Cheddar, Parmesan, And Provolone Texas Toast	48g	30.8	312	33.3	2.1	—	14.6	8.3

Furlani, Cheddar Biscuits vs Ultra Thin Pizza Crusts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Furlani, Che... Food 1 Food 1 • FURLANI'S FOOD CORPORATION Furlani, Cheddar Biscuits	40g	26.4	425	37.5	2.5	2.5	25.0	10.0
Ultra Thin P... Food 2 Food 2 • TARGET STORES Ultra Thin Pizza Crusts	47g	52.4	319	59.6	2.1	2.1	6.4	10.6

Sugar Bake At Home Cookies, Sugar vs Grandma Gittel Challah Bread, Grandma Gittel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sugar Bake A... Food 1 Food 1 • MEIJER, INC. Sugar Bake At Home Cookies	38g	44.3	421	60.5	29.0	—	18.4	5.3
Grandma Gitt... Food 2 Food 2 • ROYAL WINE CORPORATION Grandma Gittel Challah Bread	43g	40.7	326	51.2	11.6	2.3	9.3	9.3

100% Whole Wheat Texas Rolls vs Soft Pretzel Rolls, Soft Pretzel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole W... Food 1 Food 1 • RHODES INTERNATIONAL INC. 100% Whole Wheat Texas Rolls	56g	43.0	232	44.6	7.1	5.4	2.7	8.9
Soft Pretzel... Food 2 Food 2 • SISTER SCHUBERT'S HOMEMADE ROLLS, INC. Soft Pretzel Rolls	48g	50.8	292	56.3	8.3	2.1	4.2	8.3

White Bread Enriched Dough, White vs Parmesan Garlic Knots, Parmesan Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Bread ... Food 1 Food 1 • TOPCO ASSOCIATES, INC. White Bread Enriched Dough	50g	45.2	260	48.0	4.0	2.0	3.0	6.0
Parmesan Gar... Food 2 Food 2 • THE KROGER CO. Parmesan Garlic Knots	40g	33.0	300	42.5	2.5	—	10.0	7.5

Original Mini Snack Mix, Pepperoni; Mozzarella; Cheesy Marinara; Garlic vs Parkerhouse Style Rolls Dough, Parkerhouse Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Min... Food 1 Food 1 • GENERAL MILLS, INC. Original Mini Snack Mix, Pepperoni; Mozzarella; Cheesy Marinara; Garlic	84g	59.6	310	38.1	2.4	1.2	14.3	8.3
Parkerhouse ... Food 2 Food 2 • BRIDGFORD FOODS CORPORATION Parkerhouse Style Rolls Dough	57g	46.9	246	45.6	5.3	3.5	3.5	8.8

Rocket Fuel Food Comparisons