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

Strawberry Shortcake Flavored Thick Belgian Style Waffles, Strawberry Shortcake vs Chocolate Chip Flavored Waffles, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry S... Food 1 Food 1 • THE KELLOGG COMPANY Strawberry Shortcake Flavored Thick Belgian Style Waffles	55g	42.8	291	41.8	12.7	1.8	10.9	5.5
Chocolate Ch... Food 2 Food 2 • SAFEWAY, INC. Chocolate Chip Flavored Waffles	70g	56.2	300	42.9	8.6	1.4	11.4	7.1

Waffles Homestyle vs Pancakes, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles Home... Food 1 Food 1 • WEIS MARKETS, INC. Waffles Homestyle	70g	52.6	271	40.0	2.9	1.4	10.0	5.7
Pancakes, Bu... Food 2 Food 2 • WHITE ROSE TEA INC. Pancakes, Buttermilk	105g	88.4	238	43.8	11.4	1.0	4.8	4.8

Authentic French Brioche vs Cinnamon Blast French Toast Bites, Cinnamon Blast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Authentic Fr... Food 1 Food 1 • PREMIER CAN-AM CORPORATION Authentic French Brioche	56g	54.2	321	51.8	12.5	1.8	8.9	8.9
Cinnamon Bla... Food 2 Food 2 • ALDI INC. Cinnamon Blast French Toast Bites	110g	81.6	300	40.0	15.5	1.8	13.6	4.6

Food Lion, Waffles, Cinnamon, Cinnamon vs Granola Waffles, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, W... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, Waffles, Cinnamon, Cinnamon	70g	58.0	343	44.3	8.6	1.4	15.7	5.7
Granola Waff... Food 2 Food 2 • THE KELLOGG COMPANY Granola Waffles, Chocolate Chip	70g	50.5	286	41.4	7.1	4.3	11.4	5.7

Maple Belgian Waffles vs Apple & Cinnamon Filled Crepes, Apple & Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Belgia... Food 1 Food 1 • CONAGRA BRANDS, INC. Maple Belgian Waffles	65g	61.8	369	50.8	15.4	1.5	15.4	6.2
Apple & Cinn... Food 2 Food 2 • HARRIS-TEETER INC. Apple & Cinnamon Filled Crepes	120g	80.5	208	37.5	13.3	3.3	3.8	6.7

Waffles, Buckwheat With Berries vs Blueberry Blintzes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles, Buc... Food 1 Food 1 • KSLB HOLDINGS, LLC Waffles, Buckwheat With Berries	85g	67.0	247	43.5	3.5	3.5	7.1	2.4
Blueberry Bl... Food 2 Food 2 • CUISINE INNOVATIONS, LLC Blueberry Blintzes	61g	33.7	131	27.9	16.4	—	0.8	3.3

Belgian Waffles, Chocolate Filled vs Birthday Cake Flavored Belgian Waffles, Birthday Cake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Belgian Waff... Food 1 Food 1 • SHILLA INT'L CO., INC. Belgian Waffles, Chocolate Filled	80g	56.4	275	37.5	8.8	1.2	11.3	6.3
Birthday Cak... Food 2 Food 2 • WAFFLEWAFFLE, LLC. Birthday Cake Flavored Belgian Waffles	71g	74.4	451	56.3	22.5	1.4	21.1	7.0

Brown Sugar Cinnamon Roll Wafflers Bars, Brown Sugar Cinnamon Roll vs Buttermilk Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Sugar ... Food 1 Food 1 • THE KELLOGG COMPANY Brown Sugar Cinnamon Roll Wafflers Bars	76g	76.0	329	52.6	21.1	1.3	10.5	5.3
Buttermilk P... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Buttermilk Pancakes	97g	75.0	206	40.2	9.3	1.0	2.6	5.2

Blueberry Gluten Free Waffles, Blueberry vs Strawberry Shortcake Flavored Belgian Style Waffles, Strawberry Shortcake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Gl... Food 1 Food 1 • STAR MARKETS CO. Blueberry Gluten Free Waffles	80g	84.1	338	56.3	10.0	2.5	11.3	2.5
Strawberry S... Food 2 Food 2 • THE KELLOGG COMPANY Strawberry Shortcake Flavored Belgian Style Waffles	55g	42.8	291	41.8	12.7	1.8	10.9	5.5

Buttermilk Toaster Waffles, Buttermilk vs Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk T... Food 1 Food 1 • BIRCH BENDERS, INC. Buttermilk Toaster Waffles	62g	40.5	290	35.5	6.5	1.6	12.9	8.1
Waffles Food 2 Food 2 • TOPCO ASSOCIATES, INC. Waffles	70g	49.2	214	37.1	7.1	1.4	5.7	4.3

Belgian Waffles, Honeycrisp Apple Inspired vs Homestyle Wafeles, Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Belgian Waff... Food 1 Food 1 • AHOLD USA, INC. Belgian Waffles, Honeycrisp Apple Inspired	65g	62.1	338	50.8	16.9	1.5	12.3	6.2
Homestyle Wa... Food 2 Food 2 • TIMELESS MEDIA LLC Homestyle Wafeles	70g	52.3	300	40.0	2.9	1.4	10.0	8.6

Winn Dixie, Belgian Waffles vs Yellow Cake With Rainbow Sprinkles Flavored Birthday Cake Waffles, Yellow Cake With Rainbow Sprinkles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Winn Dixie, ... Food 1 Food 1 • WINN-DIXIE STORES, INC. Winn Dixie, Belgian Waffles	65g	56.1	338	46.2	10.8	1.5	13.9	6.2
Yellow Cake ... Food 2 Food 2 • THE KELLOGG COMPANY Yellow Cake With Rainbow Sprinkles Flavored Birthday Cake Waffles	55g	47.2	236	45.5	10.9	1.8	4.6	5.5

Brookshire's, Buttermilk Waffles vs Nature's Path, Hemp Plus Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brookshire's... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Brookshire's, Buttermilk Waffles	70g	48.6	286	37.1	4.3	1.4	10.0	7.1
Nature's Pat... Food 2 Food 2 • NATURE'S PATH FOODS INC. Nature's Path, Hemp Plus Waffles	70g	48.6	286	42.9	7.1	7.1	11.4	5.7

Homestyle Gluten Free Waffles, Homestyle vs Buttermilk Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Gl... Food 1 Food 1 • MEIJER, INC. Homestyle Gluten Free Waffles	70g	64.9	286	48.6	5.7	1.4	10.0	1.4
Buttermilk P... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Buttermilk Pancakes	97g	75.0	206	40.2	9.3	1.0	2.6	5.2

Whole Grain Waffles, Whole Grain vs Hannaford, Waffles, Buttermilk, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • ALDI INC. Whole Grain Waffles	70g	41.2	200	34.3	5.7	4.3	5.0	5.7
Hannaford, W... Food 2 Food 2 • HANNAFORD BROS. CO. Hannaford, Waffles, Buttermilk, Buttermilk	70g	54.3	286	41.4	4.3	1.4	11.4	7.1

Buttery Maple! Waffles, Buttery Maple! vs Cinnamon Belgian Waffles, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Mapl... Food 1 Food 1 • COLERIDGE PARTNERS LLC Buttery Maple! Waffles	55g	53.8	364	54.6	21.8	3.6	14.6	9.1
Cinnamon Bel... Food 2 Food 2 • HARRIS-TEETER INC. Cinnamon Belgian Waffles	65g	56.0	354	46.2	13.9	1.5	13.9	7.7

Homestyle French Toast, Homestyle vs Roundy's, Cinnamon Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Fr... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Homestyle French Toast	118g	64.9	178	28.8	5.1	0.8	3.4	6.8
Roundy's, Ci... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Cinnamon Waffles	70g	56.4	300	42.9	5.7	1.4	12.9	4.3

Waffles Chocolate Chip vs Cinnamon French Toast Sticks, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles Choc... Food 1 Food 1 • WEIS MARKETS, INC. Waffles Chocolate Chip	70g	56.6	300	42.9	10.0	1.4	11.4	4.3
Cinnamon Fre... Food 2 Food 2 • WAL-MART STORES, INC. Cinnamon French Toast Sticks	106g	83.3	311	42.5	14.2	1.9	13.2	5.7

Whole Wheat Waffles vs Chocolatey Chip Banana Waffles, Chocolatey Chip Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Whole Wheat Waffles	70g	44.7	271	38.6	4.3	5.7	10.0	7.1
Chocolatey C... Food 2 Food 2 • THE KELLOGG COMPANY Chocolatey Chip Banana Waffles	70g	86.5	286	45.7	1.4	1.4	10.0	4.3

Dutch Puffy Pancake Bites, Dutch vs Food Lion, Waffles, Blueberry, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dutch Puffy ... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Dutch Puffy Pancake Bites	51g	34.5	373	37.3	17.7	2.0	19.6	5.9
Food Lion, W... Food 2 Food 2 • FOOD TOWN STORES INC. Food Lion, Waffles, Blueberry, Blueberry	70g	62.3	314	47.1	10.0	1.4	10.0	5.7

Rocket Fuel Food Comparisons