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

Soft Dinner Rolls vs Oat Muffins, Blueberry

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
Oat Muffins,... Food 2 Food 2 • CLASSIC COOKING INC. Oat Muffins, Blueberry	57g	43.3	211	43.9	19.3	5.3	3.5	5.3

Italian Style Garlic Mini Loaf, Garlic vs White Bread Dough

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • JOSEPH CAMPIONE INC. Italian Style Garlic Mini Loaf, Garlic	57g	48.2	333	45.6	1.8	1.8	12.3	8.8
White Bread... Food 2 Food 2 • WEIS MARKETS, INC. White Bread Dough	50g	45.2	260	48.0	4.0	2.0	3.0	6.0

Tea Biscuits, Tea vs Five Cheese Hearth Baked Texas Toast, Five Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tea Biscuits Food 1 Food 1 • J&J SNACK FOODS CORP Tea Biscuits	57g	36.6	316	35.1	3.5	1.8	17.5	5.3
Five Cheese ... Food 2 Food 2 • S. M. FLICKINGER CO., INC. Five Cheese Hearth Baked Texas Toast	46g	30.6	326	37.0	2.2	2.2	15.2	10.9

Garlic Toast Slices, Garlic vs Sugar Bake At Home Cookies, Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Toast... Food 1 Food 1 • NEW YORK FROZEN FOODS INC. Garlic Toast Slices	42g	26.5	429	35.7	—	2.4	28.6	4.8
Sugar Bake A... Food 2 Food 2 • MEIJER, INC. Sugar Bake At Home Cookies	38g	44.3	421	60.5	29.0	—	18.4	5.3

Wild Maine Biscuits, Blueberry vs Texas Style Garlic Toast, Texas Style Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Maine B... Food 1 Food 1 • DELHAIZE AMERICA, INC. Wild Maine Biscuits, Blueberry	75g	54.1	320	38.7	9.3	1.3	16.0	5.3
Texas Style ... Food 2 Food 2 • NASH FINCH COMPANY Texas Style Garlic Toast	50g	43.0	240	44.0	2.0	—	4.0	8.0

Ginger Molasses Ready To Bake Bag Full Of Cookies, Ginger Molasses vs Texas Garlic Toast, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ginger Molas... Food 1 Food 1 • GREGORY'S FOODS, INC. Ginger Molasses Ready To Bake Bag Full Of Cookies	32g	40.4	406	65.6	34.4	0.8	14.1	3.1
Texas Garlic... Food 2 Food 2 • CLOVER VALLEY Texas Garlic Toast, Garlic	40g	31.0	300	42.5	2.5	2.5	11.3	7.5

Original Artisan Style Pizza Crust, Original vs Banana Dark Chocolate Quinoa Muffins, Banana Dark Chocolate Quinoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Art... Food 1 Food 1 • IMAGE CONTROL INC. Original Artisan Style Pizza Crust	60g	59.2	267	51.7	3.3	1.7	4.2	3.3
Banana Dark ... Food 2 Food 2 • GENERAL MILLS, INC. Banana Dark Chocolate Quinoa Muffins	85g	32.5	259	25.9	11.8	5.9	16.5	9.4

Homestyle Dinner Rolls, Homestyle vs Churros With Chocolate Packet

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
Churros With... Food 2 Food 2 • GOYA FOODS, INC. Churros With Chocolate Packet	50g	45.0	280	48.0	10.0	2.0	7.0	6.0

Garlic Bread Sticks, Garlic vs Chall Ettes Rolls, Chall Ettes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Bread... Food 1 Food 1 • WAL-MART STORES, INC. Garlic Bread Sticks	50g	40.4	300	44.0	6.0	2.0	10.0	12.0
Chall Ettes ... Food 2 Food 2 • ROYAL WINE CORPORATION Chall Ettes Rolls	66g	60.2	303	48.5	10.6	1.5	7.6	9.1

Russo's Gluten Free Gourmet Mozzarella Sticks, 12 Oz vs Philly Steak & Cheese Croissant Crust Sandwiches, Philly Steak & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Russo's Glut... Food 1 Food 1 • GIGI ANTHONY INC Russo's Gluten Free Gourmet Mozzarella Sticks, 12 Oz	113g	51.6	306	24.8	0.9	0.9	10.6	14.2
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

Double Chocolate Chip Cookie Dough, Double Chocolate Chip vs The Original Fresh Crushed & Roasted Garlic With Herbs Texas Toast, The Original Fresh Crushed & Roasted Garlic With Herbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Double Choco... Food 1 Food 1 • NESTLE USA INC. Double Chocolate Chip Cookie Dough	28g	28.8	429	57.1	39.3	3.6	21.4	3.6
The Original... Food 2 Food 2 • NEW YORK FROZEN FOODS INC. The Original Fresh Crushed & Roasted Garlic With Herbs Texas Toast	40g	28.5	375	40.0	2.5	2.5	20.0	10.0

Landolfi's Garlic Bread, 10 Oz vs Plain Bagels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Landolfi's G... Food 1 Food 1 • ANGY'S LANDOLFI FOOD GROUP, LLC Landolfi's Garlic Bread, 10 Oz	57g	69.0	281	63.2	1.8	—	14.0	10.5
Plain Bagels Food 2 Food 2 • GS1 IRELAND Plain Bagels	80g	24.1	160	27.8	1.8	12.5	1.8	4.5

Texas Toast, Texas vs Oatmeal Raisin Cookie Dough, Oatmeal Raisin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Texas Toast Food 1 Food 1 • COLE'S QUALITY FOODS, INC. Texas Toast	50g	36.9	300	38.0	2.0	—	12.0	6.0
Oatmeal Rais... Food 2 Food 2 • NESTLE USA INC. Oatmeal Raisin Cookie Dough	28g	30.8	393	60.7	32.1	3.6	16.1	7.1

Organic Muffins, Apple Cinnamon With Carrots vs Garlic Toast Slices, 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
Garlic Toast... Food 2 Food 2 • NEW YORK FROZEN FOODS INC. Garlic Toast Slices	42g	26.5	429	35.7	—	2.4	28.6	4.8

Parmesan All Natural Petite Baguette, Parmesan vs Cinnamon Gluten & Dairy Free Rolls, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan All... Food 1 Food 1 • ANGY'S LANDOLFI FOOD GROUP, LLC Parmesan All Natural Petite Baguette	38g	24.7	342	34.2	2.6	—	18.4	10.5
Cinnamon Glu... Food 2 Food 2 • NEW BEGINNINGS GLUTEN FREE BAKERY, LLC Cinnamon Gluten & Dairy Free Rolls	103g	100.0	340	60.2	38.8	1.0	10.7	1.0

Mason Dixie Biscuit Co., Butter Milk Biscuits vs Deep Dish Pie Crusts Ready To Bake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mason Dixie ... Food 1 Food 1 • NO CIGAR RECORDS Mason Dixie Biscuit Co., Butter Milk Biscuits	79g	57.8	316	39.2	3.8	1.3	15.2	6.3
Deep Dish Pi... Food 2 Food 2 • SHURFINE Deep Dish Pie Crusts Ready To Bake	21g	21.0	429	52.4	4.8	—	23.8	4.8

Buttermilk Biscuits, Buttermilk vs Tandoori Naan Authentic Indian Bread, Tandoori

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
Tandoori Naa... Food 2 Food 2 • DEEP FOODS INC. Tandoori Naan Authentic Indian Bread	75g	81.9	307	58.7	2.7	2.7	4.0	9.3

Phyllo Dough Pastry Sheets vs Cinnamon Rolls With Cream Cheese Frosting, Cinnamon

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
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

Organic Fillo Dough All Purpose Pastry Sheets vs Turkey & Colby On A Soft Roll Sandwich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Fill... Food 1 Food 1 • THE FILLO FACTORY, INC. Organic Fillo Dough All Purpose Pastry Sheets	56g	62.8	304	58.9	1.8	1.8	2.7	7.1
Turkey & Col... Food 2 Food 2 • NESTLE USA INC. Turkey & Colby On A Soft Roll Sandwich	92g	53.6	272	31.5	5.4	1.1	10.9	13.0

Hearth Baked Garlic Bread, Five Cheese vs Cuban Style Casserole Tamale

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hearth Baked... Food 1 Food 1 • MCILHENNY COMPANY Hearth Baked Garlic Bread, Five Cheese	57g	40.1	351	38.6	1.8	1.8	17.5	8.8
Cuban Style ... Food 2 Food 2 • GRACEKENNEDY FOODS (USA) LLC Cuban Style Casserole Tamale	92g	37.2	185	22.8	3.3	2.2	10.9	2.2

Rocket Fuel Food Comparisons