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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Lentil (Dried) vs Oat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lentil (Dried) Food 1 Food 1 • USDA Lentil (Dried)	100.0	—	62.2	—	—	1.9	23.6
Oat Flour Food 2 Food 2 • USDA Oat Flour	100.0	—	69.9	—	10.5	6.3	13.2

Great Northern Bean (Canned) vs Plantains, Ripe, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Great Northe... Food 1 Food 1 • USDA Great Northern Bean (Canned)	38.0	—	19.3	—	—	1.3	7.0
Plantains, R... Food 2 Food 2 • USDA Plantains, Ripe, Raw	57.5	—	31.0	14.2	2.1	0.9	1.2

Fonio Food Product vs Blackeyed Pea (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fonio Food P... Food 1 Food 1 • USDA Fonio Food Product	100.0	—	81.3	—	2.2	1.7	7.2
Blackeyed Pe... Food 2 Food 2 • USDA Blackeyed Pea (Raw)	100.0	—	61.8	—	—	2.4	21.2

Brown Rice Flour vs Pistachio Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice F... Food 1 Food 1 • USDA Brown Rice Flour	100.0	365	75.5	—	—	3.9	7.2
Pistachio Nu... Food 2 Food 2 • USDA Pistachio Nut (Raw)	36.9	—	27.7	—	7.0	45.0	20.5

Yellow Bell Pepper (Raw) vs Sorghum Grain, White, Pearled, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Bell ... Food 1 Food 1 • USDA Yellow Bell Pepper (Raw)	11.0	—	6.6	—	1.1	0.1	0.8
Sorghum Grai... Food 2 Food 2 • USDA Sorghum Grain, White, Pearled, Unenriched, Dry, Raw	100.0	—	74.9	—	3.9	3.3	10.3

Oat Flour vs King Oyster Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oat Flour Food 1 Food 1 • USDA Oat Flour	100.0	—	69.9	—	10.5	6.3	13.2
King Oyster ... Food 2 Food 2 • USDA King Oyster Mushroom	10.9	—	8.5	—	3.0	0.3	2.4

Pasteurized Process Cheese Food Product vs Garlic Bulb (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasteurized ... Food 1 Food 1 • USDA Pasteurized Process Cheese Food Product	15.3	—	8.2	—	—	23.9	15.6
Garlic Bulb ... Food 2 Food 2 • USDA Garlic Bulb (Raw)	50.3	143	28.2	—	2.7	0.4	6.6

Sorghum Grain, White, Pearled, Unenriched, Dry, Raw vs Yellow Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Grai... Food 1 Food 1 • USDA Sorghum Grain, White, Pearled, Unenriched, Dry, Raw	100.0	—	74.9	—	3.9	3.3	10.3
Yellow Potato Food 2 Food 2 • USDA Yellow Potato	31.8	—	16.0	0.7	—	0.3	1.8

Sorghum Bran, White, Unenriched, Dry, Raw vs Great Northern Bean (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Bran... Food 1 Food 1 • USDA Sorghum Bran, White, Unenriched, Dry, Raw	65.1	—	68.7	—	35.0	9.3	11.2
Great Northe... Food 2 Food 2 • USDA Great Northern Bean (Canned)	38.0	—	19.3	—	—	1.3	7.0

Soybean Flour (Defatted) vs Blackeyed Pea

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soybean Flou... Food 1 Food 1 • USDA Soybean Flour (Defatted)	58.8	366	32.9	—	—	3.3	51.1
Blackeyed Pea Food 2 Food 2 • USDA Blackeyed Pea	37.7	—	19.2	—	—	1.3	6.9

Navy Bean vs Banana (Overripe, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Navy Bean Food 1 Food 1 • USDA Navy Bean	39.4	—	20.0	—	—	1.4	6.6
Banana (Over... Food 2 Food 2 • USDA Banana (Overripe, Raw)	36.7	85	20.1	15.8	1.7	0.2	0.7

Rye Flour vs Buckwheat Seed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rye Flour Food 1 Food 1 • USDA Rye Flour	100.0	—	77.2	—	13.7	1.9	8.4
Buckwheat Seed Food 2 Food 2 • USDA Buckwheat Seed	100.0	—	71.1	—	4.1	3.0	11.1

Oat Flour vs Great Northern Bean (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oat Flour Food 1 Food 1 • USDA Oat Flour	100.0	—	69.9	—	10.5	6.3	13.2
Great Northe... Food 2 Food 2 • USDA Great Northern Bean (Canned)	38.0	—	19.3	—	—	1.3	7.0

Farro Kernel vs Kidney Bean (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farro Kernel Food 1 Food 1 • USDA Farro Kernel	100.0	—	72.1	—	7.3	3.1	12.6
Kidney Bean ... Food 2 Food 2 • USDA Kidney Bean (Canned)	42.2	—	21.5	—	—	1.3	7.3

Tomato Paste (Canned) vs Oat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Paste... Food 1 Food 1 • USDA Tomato Paste (Canned)	30.7	—	20.2	11.7	4.7	0.7	4.2
Oat Flour Food 2 Food 2 • USDA Oat Flour	100.0	—	69.9	—	10.5	6.3	13.2

White Kidney Bean vs Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Kidney... Food 1 Food 1 • USDA White Kidney Bean	100.0	—	59.8	—	—	2.2	21.6
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100.0	365	75.5	—	—	3.9	7.2

White Wheat Flour (Unbleached, Enriched) vs Yellow Bell Pepper (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Wheat ... Food 1 Food 1 • USDA White Wheat Flour (Unbleached, Enriched)	100.0	358	73.2	—	—	1.5	13.1
Yellow Bell ... Food 2 Food 2 • USDA Yellow Bell Pepper (Raw)	11.0	—	6.6	—	1.1	0.1	0.8

Bulgur vs Sorghum, Whole Grain, White, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgur Food 1 Food 1 • USDA Bulgur	100.0	—	75.9	—	11.7	2.4	11.8
Sorghum, Who... Food 2 Food 2 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1

Pistachio Nut (Raw) vs Pupusa (Dish)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pistachio Nu... Food 1 Food 1 • USDA Pistachio Nut (Raw)	36.9	—	27.7	—	7.0	45.0	20.5
Pupusa (Dish) Food 2 Food 2 • USDA Pupusa (Dish)	50.1	229	31.5	1.3	5.8	9.0	5.6

Pastry Flour vs Oatmeal Raisin Cookie

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pastry Flour Food 1 Food 1 • USDA Pastry Flour	100.0	358	77.2	—	—	1.6	8.8
Oatmeal Rais... Food 2 Food 2 • USDA Oatmeal Raisin Cookie	100.0	430	69.6	34.8	3.3	14.3	5.8

Rocket Fuel Food Comparisons For Diabetics