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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Whole Wheat Bread vs Quinoa Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • USDA Whole Wheat Bread	72.0	254	43.1	4.4	6.0	3.6	12.3
Quinoa Flour Food 2 Food 2 • USDA Quinoa Flour	100.0	—	69.5	—	6.3	6.6	11.9

White Kidney Bean vs Banana (Raw)

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
Banana (Raw) Food 2 Food 2 • USDA Banana (Raw)	42.5	97	23.0	15.8	1.7	0.3	0.7

Garlic Bulb (Raw) vs Pinto Bean (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Bulb ... Food 1 Food 1 • USDA Garlic Bulb (Raw)	50.3	143	28.2	—	2.7	0.4	6.6
Pinto Bean (... Food 2 Food 2 • USDA Pinto Bean (Canned)	38.6	—	19.6	—	—	1.3	6.7

Idaho Russet Potato (Raw) vs Einkorn Wheat Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Idaho Russet... Food 1 Food 1 • USDA Idaho Russet Potato (Raw)	35.4	—	17.8	0.5	—	0.4	2.3
Einkorn Whea... Food 2 Food 2 • USDA Einkorn Wheat Grain	100.0	—	68.7	—	8.9	3.8	15.1

Glutinous Rice Flour vs Sweet Potato (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7
Sweet Potato... Food 2 Food 2 • USDA Sweet Potato (Raw)	34.5	—	17.3	6.1	—	0.4	1.6

Idaho Russet Potato (Raw) vs Potato Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Idaho Russet... Food 1 Food 1 • USDA Idaho Russet Potato (Raw)	35.4	—	17.8	0.5	—	0.4	2.3
Potato Flour Food 2 Food 2 • USDA Potato Flour	100.0	—	79.9	—	5.4	1.0	8.1

Tomato (Mashed, Canned) vs Red Kidney Bean (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato (Mash... Food 1 Food 1 • USDA Tomato (Mashed, Canned)	10.4	—	7.1	3.7	1.9	0.4	1.4
Red Kidney B... Food 2 Food 2 • USDA Red Kidney Bean (Canned)	41.3	—	21.0	—	—	1.3	7.8

White Kidney Bean vs Pupusa (Dish)

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
Pupusa (Dish) Food 2 Food 2 • USDA Pupusa (Dish)	50.1	229	31.5	1.3	5.8	9.0	5.6

Pasteurized Process Cheese Food Product vs Plantains, Underripe, 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
Plantains, U... Food 2 Food 2 • USDA Plantains, Underripe, Raw	61.9	—	33.6	2.4	2.5	0.7	1.2

Cassava Flour vs Einkorn Wheat Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cassava Flour Food 1 Food 1 • USDA Cassava Flour	100.0	—	87.3	—	4.8	0.5	0.9
Einkorn Whea... Food 2 Food 2 • USDA Einkorn Wheat Grain	100.0	—	68.7	—	8.9	3.8	15.1

Flour (Unenriched, Unbleached) vs Whole Wheat Bread

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (Unenr... Food 1 Food 1 • USDA Flour (Unenriched, Unbleached)	100.0	362	74.6	—	3.0	1.7	12.0
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Bread	72.0	254	43.1	4.4	6.0	3.6	12.3

Red Potato (Raw) vs Flour (All Purpose)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Potato (... Food 1 Food 1 • USDA Red Potato (Raw)	32.4	—	16.3	0.7	—	0.3	2.1
Flour (All P... Food 2 Food 2 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9

Long Grain Brown Rice Kernel (Uncooked) vs Navy Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain B... Food 1 Food 1 • USDA Long Grain Brown Rice Kernel (Uncooked)	100.0	—	76.7	—	3.0	3.3	7.3
Navy Bean Food 2 Food 2 • USDA Navy Bean	39.4	—	20.0	—	—	1.4	6.6

White Kidney Bean vs Plantains, Ripe, Raw

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
Plantains, R... Food 2 Food 2 • USDA Plantains, Ripe, Raw	57.5	—	31.0	14.2	2.1	0.9	1.2

Millet Seed (Dried) vs Barley Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Millet Seed ... Food 1 Food 1 • USDA Millet Seed (Dried)	100.0	—	74.5	—	2.6	4.2	10.0
Barley Flour Food 2 Food 2 • USDA Barley Flour	100.0	—	77.4	—	12.8	2.5	8.7

Flour (Unenriched, Unbleached) vs Great Northern Bean (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (Unenr... Food 1 Food 1 • USDA Flour (Unenriched, Unbleached)	100.0	362	74.6	—	3.0	1.7	12.0
Great Northe... Food 2 Food 2 • USDA Great Northern Bean (Canned)	38.0	—	19.3	—	—	1.3	7.0

Chestnut Flour vs Fig (Dried)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chestnut Flour Food 1 Food 1 • USDA Chestnut Flour	100.0	—	80.5	—	8.7	4.6	5.3
Fig (Dried) Food 2 Food 2 • USDA Fig (Dried)	100.0	249	63.9	47.9	9.8	0.9	3.3

Fried Rice vs Lentil (Dried)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fried Rice Food 1 Food 1 • USDA Fried Rice	64.2	174	32.5	0.6	—	3.2	3.8
Lentil (Dried) Food 2 Food 2 • USDA Lentil (Dried)	100.0	—	62.2	—	—	1.9	23.6

Fonio Food Product vs Fig (Dried)

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
Fig (Dried) Food 2 Food 2 • USDA Fig (Dried)	100.0	249	63.9	47.9	9.8	0.9	3.3

Oatmeal Raisin Cookie vs Long Grain Brown Rice Kernel (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oatmeal Rais... Food 1 Food 1 • USDA Oatmeal Raisin Cookie	100.0	430	69.6	34.8	3.3	14.3	5.8
Long Grain B... Food 2 Food 2 • USDA Long Grain Brown Rice Kernel (Uncooked)	100.0	—	76.7	—	3.0	3.3	7.3

Rocket Fuel Food Comparisons For Diabetics