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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Plantains, Overripe, Raw vs Einkorn Wheat Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plantains, O... Food 1 Food 1 • USDA Plantains, Overripe, Raw	54.6	—	29.2	19.2	1.8	1.0	1.2
Einkorn Whea... Food 2 Food 2 • USDA Einkorn Wheat Grain	100.0	—	68.7	—	8.9	3.8	15.1

Pinto Bean (Canned) vs Onion Ring (Breaded, Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pinto Bean (... Food 1 Food 1 • USDA Pinto Bean (Canned)	38.6	—	19.6	—	—	1.3	6.7
Onion Ring (... Food 2 Food 2 • USDA Onion Ring (Breaded, Frozen)	65.7	288	36.3	4.5	2.4	14.4	4.5

Tomato (Mashed, Canned) vs Chestnut Flour

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
Chestnut Flour Food 2 Food 2 • USDA Chestnut Flour	100.0	—	80.5	—	8.7	4.6	5.3

Red Bell Pepper (Raw) vs Glutinous Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Bell Pep... Food 1 Food 1 • USDA Red Bell Pepper (Raw)	11.0	—	6.7	—	1.2	0.1	0.9
Glutinous Ri... Food 2 Food 2 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7

Soybean Flour (Defatted) vs Tomato Catsup

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
Tomato Catsup Food 2 Food 2 • USDA Tomato Catsup	53.4	117	26.8	21.8	—	0.6	1.1

Red Potato (Raw) vs Millet Seed (Dried)

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
Millet Seed ... Food 2 Food 2 • USDA Millet Seed (Dried)	100.0	—	74.5	—	2.6	4.2	10.0

Quinoa Flour vs Sorghum Grain, White, Pearled, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Flour Food 1 Food 1 • USDA Quinoa Flour	100.0	—	69.5	—	6.3	6.6	11.9
Sorghum Grai... Food 2 Food 2 • USDA Sorghum Grain, White, Pearled, Unenriched, Dry, Raw	100.0	—	74.9	—	3.9	3.3	10.3

Sorghum Flour vs Yellow Bell Pepper (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Flour Food 1 Food 1 • USDA Sorghum Flour	100.0	—	77.4	—	6.0	3.6	8.3
Yellow Bell ... Food 2 Food 2 • USDA Yellow Bell Pepper (Raw)	11.0	—	6.6	—	1.1	0.1	0.8

White Kidney Bean vs Long Grain White Rice (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Kidney... Food 1 Food 1 • USDA White Kidney Bean	37.0	—	18.8	—	—	1.2	7.4
Long Grain W... Food 2 Food 2 • USDA Long Grain White Rice (Uncooked)	100.0	—	80.3	—	0.2	1.0	7.0

Flour (All Purpose) vs Pinto Bean (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (All P... Food 1 Food 1 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9
Pinto Bean (... Food 2 Food 2 • USDA Pinto Bean (Canned)	38.6	—	19.6	—	—	1.3	6.7

Buckwheat Seed vs Tomato Paste (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buckwheat Seed Food 1 Food 1 • USDA Buckwheat Seed	100.0	—	71.1	—	4.1	3.0	11.1
Tomato Paste... Food 2 Food 2 • USDA Tomato Paste (Canned)	30.7	—	20.2	11.7	4.7	0.7	4.2

Amaranth Flour vs Chestnut Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amaranth Flour Food 1 Food 1 • USDA Amaranth Flour	100.0	—	68.8	—	7.2	6.2	13.2
Chestnut Flour Food 2 Food 2 • USDA Chestnut Flour	100.0	—	80.5	—	8.7	4.6	5.3

Navy Bean vs Tomato Catsup

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
Tomato Catsup Food 2 Food 2 • USDA Tomato Catsup	53.4	117	26.8	21.8	—	0.6	1.1

Sweet Cherry (Raw) vs White Bread Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Cherry... Food 1 Food 1 • USDA Sweet Cherry (Raw)	32.2	—	16.2	13.9	—	0.2	1.0
White Bread ... Food 2 Food 2 • USDA White Bread Flour	100.0	363	72.8	—	—	1.7	14.3

Chia Seed vs Kidney Bean (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seed Food 1 Food 1 • USDA Chia Seed	70.2	—	38.3	—	—	32.9	17.0
Kidney Bean ... Food 2 Food 2 • USDA Kidney Bean (Canned)	42.2	—	21.5	—	—	1.3	7.3

Sorghum, Whole Grain, White, Dry, Raw vs Sweet Cherry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum, Who... Food 1 Food 1 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1
Sweet Cherry... Food 2 Food 2 • USDA Sweet Cherry (Raw)	32.2	—	16.2	13.9	—	0.2	1.0

Banana (Overripe, Raw) vs Pasteurized Process Cheese Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana (Over... Food 1 Food 1 • USDA Banana (Overripe, Raw)	36.7	85	20.1	15.8	1.7	0.2	0.7
Pasteurized ... Food 2 Food 2 • USDA Pasteurized Process Cheese Food Product	15.3	—	8.2	—	—	23.9	15.6

Yellow Corn Flour vs Chickpea (Dried)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • USDA Yellow Corn Flour	100.0	364	80.8	1.0	4.3	1.7	6.2
Chickpea (Dr... Food 2 Food 2 • USDA Chickpea (Dried)	100.0	—	60.4	—	—	6.3	21.3

White Kidney Bean vs Flour (Unenriched, Unbleached)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Kidney... Food 1 Food 1 • USDA White Kidney Bean	37.0	—	18.8	—	—	1.2	7.4
Flour (Unenr... Food 2 Food 2 • USDA Flour (Unenriched, Unbleached)	100.0	362	74.6	—	3.0	1.7	12.0

White Bread vs Pastry Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Bread Food 1 Food 1 • USDA White Bread	91.5	270	49.2	5.3	2.3	3.6	9.4
Pastry Flour Food 2 Food 2 • USDA Pastry Flour	100.0	358	77.2	—	—	1.6	8.8

Rocket Fuel Food Comparisons For Diabetics