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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Garlic Texas Toast, Garlic vs Bread Sticks, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Texas... Food 1 Food 1 • COLE'S QUALITY FOODS, INC. Garlic Texas Toast	50g	34.6	340	36.0	2.0	—	18.0	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

Cream Cheese Everything Seasoned Mini Bagels Stuffed With Cream Cheese, Cream Cheese vs 6 Presliced Bagels, Onion

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cream Cheese... Food 1 Food 1 • FEEL GOOD FOODS I LLC Cream Cheese Everything Seasoned Mini Bagels Stuffed With Cream Cheese	56g	32.8	286	32.1	5.4	1.8	16.1	5.4
6 Presliced ... Food 2 Food 2 • TOPS MARKETS, LLC 6 Presliced Bagels, Onion	57g	62.7	263	57.9	3.5	1.8	0.9	8.8

Garlic Hand Tied Knot Rolls, Garlic vs Four Cheese Pizza Garlic Buttery Crust Sandwiches, Four Cheese

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
Four Cheese ... Food 2 Food 2 • NESTLE USA INC. Four Cheese Pizza Garlic Buttery Crust Sandwiches	127g	73.6	252	31.5	3.2	1.6	10.2	7.9

Chive & Onion Garlic Hand Tied Knots, Chive & Onion Garlic vs Garlic Breadsticks

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chive & Onio... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Chive & Onion Garlic Hand Tied Knots	38g	30.9	342	44.7	—	2.6	13.2	7.9
Garlic Bread... Food 2 Food 2 • FOOD TOWN STORES INC. Garlic Breadsticks	50g	42.7	300	46.0	4.0	2.0	9.0	8.0

Garlic Bread, Italian Style vs Dinner Rolls, Yeast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Bread... Food 1 Food 1 • MCILHENNY COMPANY Garlic Bread, Italian Style	50g	38.4	340	42.0	2.0	2.0	16.0	8.0
Dinner Rolls... Food 2 Food 2 • GIANT EAGLE, INC. Dinner Rolls, Yeast	43g	46.8	326	58.1	9.3	2.3	4.7	9.3

Cinnamon Roll Muffins, Cinnamon Roll vs Danish Style Buttermilk Pancake Bites, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Rol... Food 1 Food 1 • CLASSIC COOKING INC. Cinnamon Roll Muffins	57g	21.3	158	28.1	1.8	8.8	7.9	8.8
Danish Style... Food 2 Food 2 • FEEL GOOD FOODS I LLC Danish Style Buttermilk Pancake Bites, Buttermilk	56g	32.9	268	32.1	8.9	1.8	14.3	5.4

Classic Garlic Mini Loaf, Classic Garlic vs Clay Oven Tandoori Naan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Garl... Food 1 Food 1 • MEIJER, INC. Classic Garlic Mini Loaf	57g	44.3	333	40.4	1.8	—	15.8	7.0
Clay Oven Ta... Food 2 Food 2 • DEEP FOODS INC. Clay Oven Tandoori Naan	75g	81.9	307	58.7	2.7	2.7	4.0	9.3

Garlic Bread Loaf, Garlic vs Cinnamon Bagel With Brown Sugar Cream Cheese Stuffed Bagel Holes, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Bread... Food 1 Food 1 • CLOVER VALLEY Garlic Bread Loaf	57g	46.5	298	43.9	3.5	1.8	10.5	7.0
Cinnamon Bag... Food 2 Food 2 • BHOLES LLC Cinnamon Bagel With Brown Sugar Cream Cheese Stuffed Bagel Holes	47g	46.7	319	53.2	17.0	2.1	7.5	8.5

Wild Blueberry Homestyle Oatmeal Muffins, Wild Blueberry vs Cauliflower Pizza Crust, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Blueber... Food 1 Food 1 • UNCLE WALLY'S INC. Wild Blueberry Homestyle Oatmeal Muffins	71g	66.2	310	52.1	28.2	4.2	8.5	7.0
Cauliflower ... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Cauliflower Pizza Crust, Original	53g	27.7	151	30.2	3.8	3.8	1.9	3.8

Peanut Butter Chocolate Chip Snackable Cookie Dough Chunks, Peanut Butter Chocolate Chip vs Plain English Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 • BEN & JERRY'S HOMEMADE INC. Peanut Butter Chocolate Chip Snackable Cookie Dough Chunks	28g	32.8	393	60.7	32.1	—	14.3	7.1
Plain Englis... Food 2 Food 2 • SCHMIDT BAKING COMPANY Plain English Muffins	57g	56.8	246	52.6	1.8	1.8	1.8	8.8

Snowman Buttons Brownie Dough Snacks, Snowman Buttons vs Valu Time, Texas Toast, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Snowman Butt... Food 1 Food 1 • TARGET STORES Snowman Buttons Brownie Dough Snacks	28g	33.1	393	64.3	32.1	3.6	12.5	3.6
Valu Time, T... Food 2 Food 2 • KINGSTON MARKETING CO Valu Time, Texas Toast, Garlic	33g	22.9	333	39.4	3.0	3.0	18.2	9.1

5 Cheese Garlic Bread vs Chocochamp Muffins

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
5 Cheese Gar... Food 1 Food 1 • JOSEPH CAMPIONE INC. 5 Cheese Garlic Bread	56g	38.3	321	37.5	1.8	1.8	14.3	10.7
Chocochamp M... Food 2 Food 2 • FLORIDA'S FINEST FARM, LLC Chocochamp Muffins	58g	41.0	276	37.9	20.7	1.7	12.1	3.5

Soft Dinner Rolls vs Garlic Pre Sliced Loaves, Garlic

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 Pre S... Food 2 Food 2 • NEW YORK FROZEN FOODS INC. Garlic Pre Sliced Loaves	41g	28.7	390	39.0	2.4	2.4	19.5	7.3

Gluten Free Homestyle Biscuits vs Gluten Free Crme Brle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • PARADISE EXIMPORT, INC. Gluten Free Homestyle Biscuits	85g	74.2	294	47.1	3.5	2.4	10.6	3.5
Gluten Free ... Food 2 Food 2 • RW DELIGHTS INC. Gluten Free Crme Brle	82g	24.7	363	15.9	14.6	—	30.5	2.4

Everybody's Favorite Everything Bagel Stuffed With Veggie Cream Cheese! Mini Stuffed Bagels, Everybody's vs Chia Seed Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Everybody's ... Food 1 Food 1 • 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
Chia Seed Loaf Food 2 Food 2 • PROMISE GLUTEN FREE BAKERY Chia Seed Loaf	67g	35.4	224	43.3	—	16.4	3.7	6.0

Organic Muffins, Apple Cinnamon With Carrots 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
Organic Muff... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Muffins, Apple Cinnamon With Carrots	30g	23.6	267	46.7	10.0	6.7	6.7	3.3
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

Frozen White Rolls Dough vs Garlic Knots Made With Real Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frozen White... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Frozen White Rolls Dough	43g	35.2	256	44.2	4.7	2.3	3.5	9.3
Garlic Knots... Food 2 Food 2 • WINCO FOODS, INC. Garlic Knots Made With Real Garlic	38g	34.8	342	50.0	5.3	2.6	11.8	7.9

Soft Dinner Rolls vs Mini Blueberry Muffins With Streusel

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
Mini Blueber... Food 2 Food 2 • GENERAL MILLS, INC. Mini Blueberry Muffins With Streusel	85g	73.5	341	45.9	23.5	1.2	15.3	4.7

Chia Seed Loaf vs Homestyle Bread Dough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seed Loaf Food 1 Food 1 • PROMISE GLUTEN FREE BAKERY Chia Seed Loaf	67g	35.4	224	43.3	—	16.4	3.7	6.0
Homestyle Br... Food 2 Food 2 • THE KROGER CO. Homestyle Bread Dough	56g	58.8	286	55.4	3.6	1.8	3.6	7.1

Chocolate Muffins vs Sesame Peanut Butter Bun

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Mu... Food 1 Food 1 • CLASSIC COOKING INC. Chocolate Muffins	57g	35.1	211	36.8	19.3	5.3	7.0	7.0
Sesame Peanu... Food 2 Food 2 • TWIN MARQUIS INC. Sesame Peanut Butter Bun	48g	46.0	375	52.1	20.8	2.1	16.7	8.3

Rocket Fuel Food Comparisons