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

Buttermilk Biscuits, Buttermilk vs Phyllo Pastry Sheets Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk B... Food 1 Food 1 • MDBC LLC Buttermilk Biscuits	80g	57.9	300	38.8	5.0	1.2	13.8	7.5
Phyllo Pastr... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Phyllo Pastry Sheets Rolls	50g	56.7	300	62.0	2.0	4.0	2.0	10.0

Italian Style Garlic Bread, Italian Style vs Pizza Texas Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Italian Style Garlic Bread	57g	48.0	351	45.6	1.8	1.8	14.0	8.8
Pizza Texas ... Food 2 Food 2 Pizza Texas Toast	48g	27.1	229	31.3	4.2	2.1	7.3	10.4

Protein Blueberry Waffles, Blueberry vs Deep Dish Pie Crusts, Deep Dish

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein Blue... Food 1 Food 1 • KSLB HOLDINGS, LLC Protein Blueberry Waffles, Blueberry	85g	59.7	294	40.0	8.2	3.5	9.4	11.8
Deep Dish Pi... Food 2 Food 2 • SAFEWAY, INC. Deep Dish Pie Crusts	28g	26.6	464	50.0	3.6	—	25.0	7.1

Gourmet Cinnamon Raisin Bagels, Cinnamon; Raisin vs Biscuits, Jalapeno Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Cinn... Food 1 Food 1 • AGAINST THE GRAIN GOURMET Gourmet Cinnamon Raisin Bagels, Cinnamon; Raisin	400g	51.0	50	6.5	0.8	0.1	2.5	0.3
Biscuits, Ja... Food 2 Food 2 • BAMA PIE, LTD. Biscuits, Jalapeno Cheddar	50g	30.9	280	34.0	4.0	2.0	10.0	10.0

Thick & Fluffy Classic French Toast vs Strawberry & Cheese Filled Crepe Blintzes, Strawberry; Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thick & Fluf... Food 1 Food 1 • THE KELLOGG COMPANY Thick & Fluffy Classic French Toast	60g	41.0	217	36.7	8.3	1.7	4.2	8.3
Strawberry &... Food 2 Food 2 • 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

Ancient Grains Pizza Crusts, Ancient Grains vs Cinnamon Rolls With Cream Cheese Frosting, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancient Grai... Food 1 Food 1 • SMART FLOUR FOODS LLC Ancient Grains Pizza Crusts	68g	67.2	250	52.9	2.9	2.9	4.4	2.9
Cinnamon Rol... Food 2 Food 2 • RHODES INTERNATIONAL INC. Cinnamon Rolls With Cream Cheese Frosting	98g	93.8	306	50.0	20.4	1.0	10.2	4.1

Savory Italian Garlic Bread Sticks, Savory Italian vs Cheese With Garlic Texas Toast, Cheese With Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Savory Itali... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Savory Italian Garlic Bread Sticks	50g	40.6	320	44.0	4.0	2.0	12.0	8.0
Cheese With ... Food 2 Food 2 • WAL-MART STORES, INC. Cheese With Garlic Texas Toast	48g	30.5	333	35.4	2.1	2.1	16.7	10.4

Garlic Dinner Rolls, Garlic vs Melk And Cookies, Cookie Dough Clusters Chocolate Chip Cookies

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Dinne... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Garlic Dinner Rolls	38g	34.8	342	50.0	2.6	2.6	11.8	7.9
Melk And Coo... Food 2 Food 2 • GEORGIA PEACH PRODUCTS, INC. Melk And Cookies, Cookie Dough Clusters Chocolate Chip Cookies	34g	38.1	441	61.8	38.2	2.9	23.5	5.9

Kroger, Garlic Texas Toast vs Bread Sticks, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Garl... Food 1 Food 1 • THE KROGER CO. Kroger, Garlic Texas Toast	50g	34.5	360	38.0	—	2.0	20.0	6.0
Bread Sticks... Food 2 Food 2 • JOSEPH CAMPIONE INC. Bread Sticks, Garlic	50g	42.6	300	46.0	4.0	2.0	10.0	8.0

Curry Chicken Filling Jamaican Style Turnovers Patties, Curry Chicken vs Butter & Garlic Traditional Baguettes, Butter & Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Curry Chicke... Food 1 Food 1 Curry Chicken Filling Jamaican Style Turnovers Patties, Curry Chicken	128g	65.5	266	28.9	1.6	2.3	12.5	10.2
Butter & Gar... Food 2 Food 2 • JULIAN'S RECIPE, LLC. Butter & Garlic Traditional Baguettes	44g	31.0	318	38.6	2.3	2.3	11.4	6.8

Three Cheese Texas Toast vs Spartan, White Bread Dough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Three Cheese... Food 1 Food 1 • WEIS MARKETS, INC. Three Cheese Texas Toast	48g	34.7	292	39.6	2.1	2.1	10.4	10.4
Spartan, Whi... Food 2 Food 2 • MCILHENNY COMPANY Spartan, White Bread Dough	50g	47.3	260	50.0	2.0	2.0	2.0	6.0

Multipurpose Dough vs Thick & Fluffy Classic French Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multipurpose... Food 1 Food 1 • TARGET STORES Multipurpose Dough	28g	20.8	464	42.9	3.6	3.6	32.1	3.6
Thick & Fluf... Food 2 Food 2 • THE KELLOGG COMPANY Thick & Fluffy Classic French Toast	60g	41.0	217	36.7	8.3	1.7	4.2	8.3

Eggoji Homestyle Waffles vs Sourdough Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Eggoji Homes... Food 1 Food 1 • THE KELLOGG COMPANY Eggoji Homestyle Waffles	70g	50.8	257	38.6	2.9	1.4	8.6	5.7
Sourdough Rolls Food 2 Food 2 • RHODES INTERNATIONAL INC. Sourdough Rolls	54g	51.1	241	50.0	—	1.9	0.9	7.4

Garlic Breadsticks, Garlic vs Yeast Dinner 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 Dinner... Food 2 Food 2 • RHODES INTERNATIONAL INC. Yeast Dinner Rolls	38g	35.4	263	50.0	5.3	2.6	5.3	5.3

Bake At Home 9" Pie Shells vs Texas Toast, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bake At Home... Food 1 Food 1 • THE RUN-A-TON GROUP Bake At Home 9" Pie Shells	26g	23.1	365	46.2	7.7	—	19.2	3.9
Texas Toast,... Food 2 Food 2 • MCILHENNY COMPANY Texas Toast, Garlic	50g	36.4	360	40.0	2.0	2.0	18.0	8.0

Churros With Sugar & Cinnamon, Sugar & Cinnamon vs Weis, Classic Garlic Bread Sticks

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Churros With... Food 1 Food 1 • GOYA FOODS, INC. Churros With Sugar & Cinnamon, Sugar & Cinnamon	47g	41.3	277	46.8	12.8	2.1	6.4	4.3
Weis, Classi... Food 2 Food 2 • WEIS MARKETS, INC. Weis, Classic Garlic Bread Sticks	50g	44.4	320	48.0	4.0	2.0	12.0	8.0

Blueberry Flavored Gluten Free Muffins, Blueberry vs Butter & Garlic Traditional Baguettes, Butter & Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • UNCLE WALLY'S INC. Blueberry Flavored Gluten Free Muffins	99g	94.8	384	49.5	23.2	—	16.2	4.0
Butter & Gar... Food 2 Food 2 • JULIAN'S RECIPE, LLC. Butter & Garlic Traditional Baguettes	44g	31.0	318	38.6	2.3	2.3	11.4	6.8

Cassava Bread vs Organic Muffins, Apple Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cassava Bread Food 1 Food 1 • L & J GENERAL INTERNATIONAL Cassava Bread	40g	32.9	300	42.5	—	—	11.3	7.5
Organic Muff... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Organic Muffins, Apple Blueberry	30g	23.4	267	46.7	13.3	6.7	8.3	6.7

Classic Buttermilk Gluten Free Biscuits, Classic Buttermilk vs Dora Didomenico's Pizza Dough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Butt... Food 1 Food 1 • PROPER PORK INC Classic Buttermilk Gluten Free Biscuits	85g	63.7	318	40.0	8.2	1.2	16.5	4.7
Dora Didomen... Food 2 Food 2 • LA NOVA WINGS, INC. Dora Didomenico's Pizza Dough	57g	49.1	211	45.6	1.8	1.8	1.8	7.0

Churros With Dulce De Leche vs 3 Seeded Wholegrain Sandwich Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Churros With... Food 1 Food 1 • GOYA FOODS, INC. Churros With Dulce De Leche	50g	43.0	280	46.0	14.0	2.0	7.0	6.0
3 Seeded Who... Food 2 Food 2 • PROMISE GLUTEN FREE BAKERY 3 Seeded Wholegrain Sandwich Rolls	60g	41.3	233	48.3	1.7	13.3	2.5	6.7

Rocket Fuel Food Comparisons