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

Cowgirl Quiche vs Chicken Broth With Noodles & Dumplings, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cowgirl Quiche Food 1 Food 1 • THE PIONEER WOMAN Cowgirl Quiche	157g	53.2	280	18.5	2.6	0.6	17.2	12.7
Chicken Brot... Food 2 Food 2 • TABATCHNICK FINE FOODS INC. Chicken Broth With Noodles & Dumplings	230g	30.0	52	7.0	0.9	0.4	1.7	1.7

4 Cheese Lasagna Rolls, 4 Cheese vs Beef Barbacoa Flavored Seasoned Beef With Black Beans And Cilantro, White Rice In A Spicy Barbacoa Sauce Bowl, Beef Barbacoa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
4 Cheese Las... Food 1 Food 1 • ROSINA FOOD PRODUCTS, INC. 4 Cheese Lasagna Rolls	151g	68.4	159	25.2	2.7	2.0	2.7	9.3
Beef Barbaco... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Beef Barbacoa Flavored Seasoned Beef With Black Beans And Cilantro, White Rice In A Spicy Barbacoa Sauce Bowl	256g	72.6	109	16.4	1.2	2.0	2.0	6.3

Crustless Chicken Pot Pie vs Eggplant Parmesan, Eggplant

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crustless Ch... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Crustless Chicken Pot Pie	255g	33.3	75	7.8	1.6	1.2	1.4	7.1
Eggplant Par... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Eggplant Parmesan	260g	52.9	108	11.2	2.7	0.8	5.8	3.9

Thai Feast, Chicken Pad Thai vs 3 Cheese Herb Gluten Free Gourmet Rigatoni & Meat Sauce With Ricotta, Mozzarella & Parmesan, 3 Cheese Herb With Ricotta, Mozzarella & Parmesan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thai Feast, ... Food 1 Food 1 • BANGKOK 96, INC. Thai Feast, Chicken Pad Thai	220g	75.4	105	19.1	5.0	1.8	1.4	3.6
3 Cheese Her... Food 2 Food 2 • CAESAR'S PASTA, LLC 3 Cheese Herb Gluten Free Gourmet Rigatoni & Meat Sauce With Ricotta, Mozzarella & Parmesan, 3 Cheese Herb With Ricotta, Mozzarella & Parmesan	241g	100.0	158	22.4	3.3	0.8	5.4	5.4

Black Bean Vegetable Enchilada, Black Bean Vegetable vs Birds Eye, Rotini & Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Bean V... Food 1 Food 1 • AMY'S KITCHEN INC. Black Bean Vegetable Enchilada	269g	77.1	123	16.7	1.5	2.2	4.5	3.7
Birds Eye, R... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Birds Eye, Rotini & Vegetables	115g	29.9	87	14.8	3.5	1.7	1.7	2.6

Zesty Southern Fried Popcorn Shaped Breaded White Meat Chicken Patties With Home Style Mashed Potatoes And Sweet Corn Includes A Brownie, Southern Fried Popcorn Chicken vs Cuban Style Braised Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zesty Southe... Food 1 Food 1 • CAMPBELL SOUP COMPANY Zesty Southern Fried Popcorn Shaped Breaded White Meat Chicken Patties With Home Style Mashed Potatoes And Sweet Corn Includes A Brownie, Southern Fried Popcorn Chicken	397g	100.0	171	15.9	5.0	1.5	8.6	6.6
Cuban Style ... Food 2 Food 2 • WAL-MART STORES, INC. Cuban Style Braised Beef	335g	100.0	110	17.3	3.9	1.8	2.1	6.3

Meatloaf With Mashed Potatoes Beef Meatloaf Topped With Ketchup, Mashed Potatoes, And Peas, Meatloaf vs Meat Lasagna, Meat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meatloaf Wit... Food 1 Food 1 • GOLDEN WEST TRADING, INC. Meatloaf With Mashed Potatoes Beef Meatloaf Topped With Ketchup, Mashed Potatoes, And Peas	297g	52.3	168	9.8	3.4	0.7	9.8	6.7
Meat Lasagna Food 2 Food 2 • US FOODS, INC. Meat Lasagna	227g	41.3	115	9.7	1.8	0.4	5.3	6.2

Broccoli, Cheddar Cheese, Spices Delicately Baked In A Rich Buttery Pastry Quiche, Broccoli & Cheddar vs Raw Breaded White Chicken Patty Filled With Homestyle Bread Stuffing, Chicken & Homestyle Stuffing

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli, Ch... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Broccoli, Cheddar Cheese, Spices Delicately Baked In A Rich Buttery Pastry Quiche, Broccoli & Cheddar	170g	55.7	235	18.2	1.8	1.2	14.1	8.8
Raw Breaded ... Food 2 Food 2 • MAPLE LEAF FARMS, INC. Raw Breaded White Chicken Patty Filled With Homestyle Bread Stuffing, Chicken & Homestyle Stuffing	142g	24.9	197	11.3	0.7	2.1	11.3	12.7

Carb Wise Chicken Flatbread Melt With Bbq Sauce, Carb Wise vs Beef & Cheese Burritos, Beef & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carb Wise Ch... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Carb Wise Chicken Flatbread Melt With Bbq Sauce	170g	18.9	253	15.3	2.9	9.4	12.9	18.2
Beef & Chees... Food 2 Food 2 • RUIZ FOOD PRODUCTS INC Beef & Cheese Burritos	113g	56.1	248	28.3	—	2.7	11.5	7.1

Panko Encrusted Tilapia Fillets, Panko vs Crunchy Fish Fillets, Crunchy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Encrus... Food 1 Food 1 • REGAL SPRINGS TRADING COMPANY Panko Encrusted Tilapia Fillets	100g	32.7	180	17.0	—	—	6.0	14.0
Crunchy Fish... Food 2 Food 2 • BIG Y FOODS, INC. Crunchy Fish Fillets	107g	48.4	206	24.3	—	0.9	6.5	12.2

Breaded Shrimp vs Fried Clams, Fried

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breaded Shrimp Food 1 Food 1 • SLADE GORTON & CO., INC. Breaded Shrimp	113g	78.2	204	37.2	3.5	1.8	1.3	9.7
Fried Clams Food 2 Food 2 • GORTON'S OF GLOUCESTER Fried Clams	82g	38.4	280	25.6	1.2	1.2	15.9	8.5

Cocktail Shrimp With Sauce, Sauce vs Savory Cornmeal Crusted Norwegian Salmon, Savory Cornmeal Crusted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cocktail Shr... Food 1 Food 1 • TRI-UNION FROZEN PRODUCTS, INC. Cocktail Shrimp With Sauce, Sauce	142g	25.5	77	9.9	7.0	0.7	—	9.9
Savory Cornm... Food 2 Food 2 • LINDA'S MUSTARD Savory Cornmeal Crusted Norwegian Salmon	113g	57.2	292	27.4	1.8	0.9	14.2	12.4

Boomerang Shrimp Crispy Shrimp With A Creamy, Spicy Garlic Tossin' Sauce, Boomerang Shrimp vs Crispy Battered Fish Tenders

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Boomerang Sh... Food 1 Food 1 • TAMPA MAID FOODS, INC. Boomerang Shrimp Crispy Shrimp With A Creamy, Spicy Garlic Tossin' Sauce	112g	40.3	268	19.6	1.8	0.9	15.2	8.9
Crispy Batte... Food 2 Food 2 • HY-VEE, INC. Crispy Battered Fish Tenders	84g	32.3	286	21.4	—	1.2	16.7	11.9

Breaded Butterfly Coconut Shrimp With A Crisp Coconut Flake Coating And A Zesty Marmalade Dipping Sauce, Breaded Butterfly Coconut vs Shrimp Poppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breaded Butt... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Breaded Butterfly Coconut Shrimp With A Crisp Coconut Flake Coating And A Zesty Marmalade Dipping Sauce	100g	52.6	390	35.0	12.0	7.0	27.0	10.0
Shrimp Poppers Food 2 Food 2 • RICH PRODUCTS CORPORATION Shrimp Poppers	85g	40.0	271	27.1	2.4	2.4	11.8	14.1

Imitation Crab Flakes vs Honey Chipotle Salmon, Honey Chipotle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Imitation Cr... Food 1 Food 1 • GREAT AMERICAN SEAFOOD IMPORTS CO. Imitation Crab Flakes	85g	29.4	119	17.7	2.4	—	1.2	9.4
Honey Chipot... Food 2 Food 2 • HIGH LINER FOODS (USA) INCORPORATED Honey Chipotle Salmon	147g	49.5	224	18.4	3.4	0.7	8.8	17.0

Crunchy Breaded Fish Sticks, Crunchy Breaded vs Dynamite Shrimp Oven Crispy, Popcorn Shrimp With A Creamy Spicy Chili Sauce, Dynamite Shrimp

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crunchy Brea... Food 1 Food 1 • VAN DE KAMP'S Crunchy Breaded Fish Sticks	95g	40.4	242	23.2	1.1	1.1	10.5	10.5
Dynamite Shr... Food 2 Food 2 • RICH PRODUCTS CORPORATION Dynamite Shrimp Oven Crispy, Popcorn Shrimp With A Creamy Spicy Chili Sauce	85g	40.3	247	25.9	1.2	1.2	11.8	10.6

Gluten Free Herb Crushed Fish Filet vs Crispy Battered Fish Fillets, Crispy Battered

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • ELEVATION BRANDS LLC Gluten Free Herb Crushed Fish Filet	65g	29.2	215	24.6	3.1	1.5	7.7	9.2
Crispy Batte... Food 2 Food 2 • GORTON'S OF GLOUCESTER Crispy Battered Fish Fillets	108g	42.6	213	21.3	1.9	0.9	10.2	9.3

Heat & Serve Natural Golden Crunchy Cod Fillets vs Crispy Firecracker Breaded Shrimp With Sweet Sriracha Sauce, Firecracker

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Heat & Serve... Food 1 Food 1 • SAMUELS AND SON SEAFOOD CO INC Heat & Serve Natural Golden Crunchy Cod Fillets	98g	21.4	153	12.2	3.1	1.0	7.1	8.2
Crispy Firec... Food 2 Food 2 • SAFEWAY, INC. Crispy Firecracker Breaded Shrimp With Sweet Sriracha Sauce, Firecracker	113g	46.3	239	21.2	6.2	—	10.6	9.7

Crispy Battered Wild Caught Cod, Crispy Battered vs Fish Nuggets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Batte... Food 1 Food 1 • DULCICH, INC. Crispy Battered Wild Caught Cod	100g	42.8	200	22.0	—	—	8.0	8.0
Fish Nuggets Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Fish Nuggets	56g	21.2	196	21.4	1.8	1.8	6.3	12.5

Everything Crusted Cod Lightly Breaded Fillets, Everything Crusted Cod vs 10 Grain Breaded Alaskan Cod, 10 Grain Breaded

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Everything C... Food 1 Food 1 • HOOK LINE AND SAVOR Everything Crusted Cod Lightly Breaded Fillets	123g	36.9	146	16.3	—	0.8	2.9	13.0
10 Grain Bre... Food 2 Food 2 • TRIDENT SEAFOODS CORP. 10 Grain Breaded Alaskan Cod	113g	34.0	204	17.7	0.9	—	9.7	12.4

Rocket Fuel Food Comparisons