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

Bread, Asiago & Garlic vs Cheddar, Chive & Garlic Biscuits, Cheddar, Chive & Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread, Asiag... Food 1 Food 1 • GIANT EAGLE, INC. Bread, Asiago & Garlic	57g	44.9	246	42.1	—	1.8	3.5	8.8
Cheddar, Chi... Food 2 Food 2 • HY-VEE, INC. Cheddar, Chive & Garlic Biscuits, Cheddar, Chive & Garlic	40g	26.4	400	37.5	2.5	2.5	25.0	10.0

Marsh, Texas Toast, Three Cheese, Three Cheese vs Five Cheese Garlic Toast, Five Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marsh, Texas... Food 1 Food 1 • MARSH SUPERMARKETS, LLC Marsh, Texas Toast, Three Cheese, Three Cheese	48g	30.5	333	35.4	2.1	2.1	16.7	10.4
Five Cheese ... Food 2 Food 2 • GIANT EAGLE, INC. Five Cheese Garlic Toast	46g	30.6	326	37.0	2.2	2.2	15.2	10.9

Garlic Bread With Real Garlic, Garlic vs Cinnamon Roll Flavored Cinna Toasts, Cinnamon Roll

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Bread... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Garlic Bread With Real Garlic	57g	48.0	351	45.6	1.8	1.8	14.0	8.8
Cinnamon Rol... Food 2 Food 2 • THE KELLOGG COMPANY Cinnamon Roll Flavored Cinna Toasts	41g	35.1	293	43.9	17.1	—	11.0	4.9

Rainbow Sprinkles Cookie Dough Drops vs 3 Cheese Crusty Bread Slices Topped With Garlic And Mozzarella, Parmesan And Provolone Cheeses Texas Garlic Toast, 3 Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rainbow Spri... Food 1 Food 1 • DOUGHP Rainbow Sprinkles Cookie Dough Drops	36g	40.4	28	58.3	30.6	—	22.2	2.8
3 Cheese Cru... Food 2 Food 2 • HARRIS-TEETER INC. 3 Cheese Crusty Bread Slices Topped With Garlic And Mozzarella, Parmesan And Provolone Cheeses Texas Garlic Toast	45g	40.1	378	46.7	2.2	—	15.6	11.1

Italian Style Cauliflower Flatbread Pizza Crusts, Italian Style vs Five Cheese Garlic With Real Crushed Garlic And Mozzarella, Parmesan, Romano, Asiago And Smoked Provolone Cheese Bread, Five Cheese Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • DELHAIZE AMERICA, INC. Italian Style Cauliflower Flatbread Pizza Crusts	62g	69.3	274	59.7	6.5	3.2	2.4	3.2
Five Cheese ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Five Cheese Garlic With Real Crushed Garlic And Mozzarella, Parmesan, Romano, Asiago And Smoked Provolone Cheese Bread	56g	40.3	321	39.3	1.8	1.8	12.5	10.7

Muffins, Banana, Chocolate Chip vs Tandoor Fire Style Garlic Naan, Tandoor Fire Style Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Ban... Food 1 Food 1 • CLASSIC COOKING INC. Muffins, Banana, Chocolate Chip	57g	39.2	211	40.4	19.3	5.3	5.3	5.3
Tandoor Fire... Food 2 Food 2 • RIVER SIDE SPECIALTY FOODS, INC. Tandoor Fire Style Garlic Naan	57g	48.9	246	45.6	3.5	1.8	4.4	7.0

Blueberry Blintzes, Blueberry vs The Classic Mini Plain Bagel Stuffed With Plain Whipped Cream Cheese!, The Classic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Bl... Food 1 Food 1 • MILMAR FOOD GROUP, LLC Blueberry Blintzes	62g	41.4	210	35.5	14.5	1.6	5.7	3.2
The Classic ... Food 2 Food 2 • T. MARZETTI COMPANY The Classic Mini Plain Bagel Stuffed With Plain Whipped Cream Cheese!	37g	27.2	270	37.8	2.7	—	9.5	8.1

Cheese Breads, Cheese vs Tomato, Basil Garlic Bread, Tomato, Basil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Breads Food 1 Food 1 • GOYA FOODS, INC. Cheese Breads	45g	36.5	313	42.2	—	—	11.1	11.1
Tomato, Basi... Food 2 Food 2 • HEARTLAND PET PRODUCTS LLC Tomato, Basil Garlic Bread, Tomato, Basil	71g	41.0	225	31.0	4.2	1.4	9.9	4.2

Bread Sticks, Cheese Stuffed vs Italian Style Garlic Bread, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Sticks... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Bread Sticks, Cheese Stuffed	65g	42.2	308	35.4	1.5	1.5	12.3	12.3
Italian Styl... Food 2 Food 2 • HY-VEE, INC. Italian Style Garlic Bread	57g	48.0	351	45.6	1.8	1.8	14.0	8.8

Strawberry & Cheese Filled Crepe Blintzes, Strawberry; Cheese vs Cheese Cauliflower Crust Pizza, Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry &... Food 1 Food 1 • OLD FASHIONED KITCHEN, INC. Strawberry & Cheese Filled Crepe Blintzes, Strawberry; Cheese	122g	52.9	164	23.0	12.3	0.8	4.9	6.6
Cheese Cauli... Food 2 Food 2 • WAL-MART STORES, INC. Cheese Cauliflower Crust Pizza	113g	40.2	221	21.2	2.7	2.7	10.6	12.4

P.B. & Jelly Minis Bakery Bread, Peanut Butter; Grape Jelly vs Rootin' Tootin' No Gluten Foods, Buttermilk Biscuits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
P.B. & Jelly... Food 1 Food 1 • HORMEL FOODS CORPORATION P.B. & Jelly Minis Bakery Bread, Peanut Butter; Grape Jelly	57g	39.7	404	40.4	14.0	3.5	21.1	12.3
Rootin' Toot... Food 2 Food 2 • PARADISE EXIMPORT, INC. Rootin' Tootin' No Gluten Foods, Buttermilk Biscuits	38g	27.5	237	36.8	2.6	—	9.2	2.6

Garlic Naan, Garlic vs Parmesan All Natural Petite Baguette, Parmesan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Naan Food 1 Food 1 • DEEP FOODS INC. Garlic Naan	75g	71.9	293	52.0	2.7	2.7	4.0	10.7
Parmesan All... Food 2 Food 2 • ANGY'S LANDOLFI FOOD GROUP, LLC Parmesan All Natural Petite Baguette	38g	24.7	342	34.2	2.6	—	18.4	10.5

Peanut Butter Chocolate Chip Cookie Dough, Peanut Butter Chocolate Chip vs Braided Bread Loaf With Icing Packet, Strawberry & Cream Cheese Filling, Strawberry & Cream Cheese Filling

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 • NESTLE USA INC. Peanut Butter Chocolate Chip Cookie Dough	28g	28.5	464	53.6	32.1	—	25.0	7.1
Braided Brea... Food 2 Food 2 • COUNTRY STYLE Braided Bread Loaf With Icing Packet, Strawberry & Cream Cheese Filling, Strawberry & Cream Cheese Filling	57g	52.8	263	49.1	21.1	1.8	5.3	7.0

Bursting Blueberry Wrapped Muffin Bars, Blueberry vs Traditional Pizza Dough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bursting Blu... Food 1 Food 1 • M & J ENTERPRISES Bursting Blueberry Wrapped Muffin Bars, Blueberry	35g	33.1	343	48.6	25.7	—	14.3	2.9
Traditional ... Food 2 Food 2 • HY-VEE, INC. Traditional Pizza Dough	57g	48.9	246	45.6	1.8	1.8	4.4	7.0

Mazor's, Puff Pastry Sheet vs Original Mini Snack Mix, Pepperoni; Mozzarella; Cheesy Marinara; Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mazor's, Puf... Food 1 Food 1 • KOL-TUV FOODS INC. Mazor's, Puff Pastry Sheet	43g	30.7	372	39.5	2.3	2.3	20.9	4.7
Original Min... Food 2 Food 2 • 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

Five Cheese Texas Toast, Five Cheese vs Classic Yeast Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Five Cheese ... Food 1 Food 1 • GIANT EAGLE, INC. Five Cheese Texas Toast	46g	30.6	326	37.0	2.2	2.2	15.2	10.9
Classic Yeas... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Classic Yeast Rolls	43g	44.8	326	55.8	11.6	2.3	8.1	7.0

Plain Bagels vs Cinnamon Gluten Free Waffles, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Bagels Food 1 Food 1 • GS1 IRELAND Plain Bagels	80g	24.1	160	27.8	1.8	12.5	1.8	4.5
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

French Croissants vs Garlic Texas Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Crois... Food 1 Food 1 • PREMIER CAN-AM CORPORATION French Croissants	65g	50.2	323	41.5	4.6	1.5	13.9	7.7
Garlic Texas... Food 2 Food 2 • GLUTEN FREE BAKE SHOP INC Garlic Texas Toast	55g	39.1	273	38.2	1.8	1.8	10.9	3.6

Handmade Stromboli, Steak & Cheese vs Garlic Bread Sticks Stuffed With Real Mozzarella Cheese, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Handmade Str... Food 1 Food 1 • LEONETTIS FROZEN FOOD Handmade Stromboli, Steak & Cheese	198g	100.0	247	29.3	4.6	1.0	8.1	13.1
Garlic Bread... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Garlic Bread Sticks Stuffed With Real Mozzarella Cheese	65g	42.4	277	35.4	3.1	1.5	10.8	10.8

The Maine Pie Co., Pie Shells vs Blueberry Oat Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Maine Pi... Food 1 Food 1 • KENNEBUNKPORT PIE COMPANYLLC The Maine Pie Co., Pie Shells	25g	21.0	400	44.0	4.0	—	24.0	4.0
Blueberry Oa... Food 2 Food 2 • CLASSIC COOKING INC. Blueberry Oat Muffins	57g	35.4	193	36.8	17.5	5.3	3.5	5.3

Rocket Fuel Food Comparisons