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

Pumpkin Spice Waffles vs Strawberry Strudel Flavored Wafflers, Strawberry Strudel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Spic... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Pumpkin Spice Waffles	70g	56.8	257	42.9	12.9	1.4	8.6	4.3
Strawberry S... Food 2 Food 2 • THE KELLOGG COMPANY Strawberry Strudel Flavored Wafflers	76g	72.1	316	50.0	17.1	1.3	10.5	5.3

Traditional Mini Pancake Bites, Traditional vs Blueberry Mini Pancakes, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • HY-VEE, INC. Traditional Mini Pancake Bites	51g	34.5	353	37.3	15.7	2.0	19.6	5.9
Blueberry Mi... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Blueberry Mini Pancakes	103g	99.2	301	50.5	16.5	1.0	8.7	6.8

Red Berries Flavored Waffles, Red Berries vs Hy Vee, All Natural Waffles, Flaxseed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Berries ... Food 1 Food 1 • THE KELLOGG COMPANY Red Berries Flavored Waffles	70g	53.1	214	42.9	8.6	4.3	3.6	5.7
Hy Vee, All ... Food 2 Food 2 • HY-VEE, INC. Hy Vee, All Natural Waffles, Flaxseed	70g	44.7	243	37.1	5.7	4.3	11.4	5.7

Vanilla Poffitz Pancake Bites, Vanilla vs Krusteaz, Pancakes, Buttermilk, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Poff... Food 1 Food 1 • U.S. WAFFLE COMPANY, INC. Vanilla Poffitz Pancake Bites	51g	47.8	392	49.0	17.7	—	21.6	5.9
Krusteaz, Pa... Food 2 Food 2 • CONAGRA BRANDS, INC. Krusteaz, Pancakes, Buttermilk, Buttermilk	135g	100.0	207	39.3	8.9	1.5	2.6	5.9

Original Belgian Waffles With Vanilla, Original With Vanilla vs Blueberry Mini Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Bel... Food 1 Food 1 • TARGET STORES Original Belgian Waffles With Vanilla, Original With Vanilla	65g	54.0	338	44.6	10.8	1.5	13.9	7.7
Blueberry Mi... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Blueberry Mini Waffles	96g	69.9	281	41.7	9.4	4.2	10.4	6.3

Homestyle Waffles, Homestyle vs Crispy Golden Toaster Waffles, Crispy Golden Toaster

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Wa... Food 1 Food 1 • WAL-MART STORES, INC. Homestyle Waffles	70g	75.2	271	40.0	2.9	1.4	10.0	5.7
Crispy Golde... Food 2 Food 2 • GENERAL MILLS, INC. Crispy Golden Toaster Waffles	45g	38.8	311	46.7	8.9	2.2	11.1	6.7

Granola Waffles, Chocolate Chip vs Cinnamon Brown Sugar Extra Thick & Fluffy French Toast Slices, Cinnamon Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Granola Waff... Food 1 Food 1 • THE KELLOGG COMPANY Granola Waffles, Chocolate Chip	70g	50.5	286	41.4	7.1	4.3	11.4	5.7
Cinnamon Bro... Food 2 Food 2 • THE KELLOGG COMPANY Cinnamon Brown Sugar Extra Thick & Fluffy French Toast Slices	60g	50.8	250	45.0	—	1.7	4.2	8.3

Buttermilk Mini Pancakes, Buttermilk vs Chocolatey Chip Flavored Pancakes, Chocolatey Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk M... Food 1 Food 1 • MEIJER, INC. Buttermilk Mini Pancakes	110g	84.9	209	40.0	9.1	0.9	2.7	4.6
Chocolatey C... Food 2 Food 2 • THE KELLOGG COMPANY Chocolatey Chip Flavored Pancakes	48g	47.1	271	50.0	20.8	—	7.3	4.2

Food Lion, Pancakes, Buttermilk, Buttermilk vs Whole Grain Mini Pancakes, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, P... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, Pancakes, Buttermilk, Buttermilk	117g	94.2	239	42.7	10.3	1.7	5.1	6.0
Whole Grain ... Food 2 Food 2 • DEWAFELBAKKERS, INC. Whole Grain Mini Pancakes, Banana	85g	64.8	235	43.5	8.2	4.7	4.7	5.9

Kroger, Homestyle Waffles vs Cinnamon Blast French Toast Bites, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Home... Food 1 Food 1 • THE KROGER CO. Kroger, Homestyle Waffles	70g	50.7	257	38.6	2.9	1.4	10.0	5.7
Cinnamon Bla... Food 2 Food 2 • MURRY'S, INC. Cinnamon Blast French Toast Bites	110g	81.6	300	40.0	15.5	1.8	13.6	4.6

Gluten Free Waffles, Blueberry vs Original French Toaster Sticks, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Gluten Free Waffles, Blueberry	70g	64.8	286	50.0	10.0	2.9	10.0	1.4
Original Fre... Food 2 Food 2 • THE KELLOGG COMPANY Original French Toaster Sticks	90g	78.5	233	41.1	10.0	1.1	6.7	4.4

Cinna Toast Cinnamon Roll Mini Toasts, Cinnamon vs Oatmeal Pancakes, Oatmeal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinna Toast ... Food 1 Food 1 • THE KELLOGG COMPANY Cinna Toast Cinnamon Roll Mini Toasts, Cinnamon	41g	35.1	268	43.9	17.1	—	9.8	4.9
Oatmeal Panc... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Oatmeal Pancakes	105g	68.5	219	37.1	11.4	3.8	6.7	5.7

Cinnamon Naturally Sweetened Waffles Crafted With Yuca Root And Aromatic Cinnamon, Cinnamon vs Blueberry Thick And Fluffy Power Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Nat... Food 1 Food 1 • SWAP FOODS LLC Cinnamon Naturally Sweetened Waffles Crafted With Yuca Root And Aromatic Cinnamon	95g	85.2	242	47.4	3.2	2.1	5.3	1.1
Blueberry Th... Food 2 Food 2 • BAKER MILLS Blueberry Thick And Fluffy Power Waffles	70g	37.9	329	32.9	10.0	4.3	15.7	14.3

Blueberry Pancakes, Blueberry vs Buttermilk Pancakes Classic Golden Pancakes Made With Pureed Veggies, Buttermilk Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Pa... Food 1 Food 1 • WEGMANS Blueberry Pancakes	117g	82.2	22	36.8	10.3	0.9	5.1	6.0
Buttermilk P... Food 2 Food 2 • KIDFRESH Buttermilk Pancakes Classic Golden Pancakes Made With Pureed Veggies	102g	68.3	225	38.2	6.9	3.9	5.9	7.8

Cinnamon Waffles, Cinnamon vs Waffles, Buckwheat With Berries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Waf... Food 1 Food 1 • WAL-MART STORES, INC. Cinnamon Waffles	70g	41.4	186	31.4	7.1	1.4	5.0	4.3
Waffles, Buc... Food 2 Food 2 • KSLB HOLDINGS, LLC Waffles, Buckwheat With Berries	85g	67.0	247	43.5	3.5	3.5	7.1	2.4

Blueberry Flavored Waffles, Blueberry vs Roundy's, Home Style Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • AHOLD USA, INC. Blueberry Flavored Waffles	80g	82.2	325	55.0	11.3	2.5	11.3	2.5
Roundy's, Ho... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Home Style Waffles	70g	50.7	257	38.6	2.9	1.4	10.0	5.7

Blueberry Flavored Pancakes, Blueberry vs Giant Eagle, Waffles, Strawberry, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Blueberry Flavored Pancakes	105g	86.2	248	42.9	14.3	1.0	6.7	4.8
Giant Eagle,... Food 2 Food 2 • GIANT EAGLE, INC. Giant Eagle, Waffles, Strawberry, Strawberry	70g	58.3	300	44.3	7.1	1.4	11.4	5.7

Pancakes, Homestyle vs Chocolate Chip Flavored Waffles, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pancakes, Ho... Food 1 Food 1 • BI-LO INC. Pancakes, Homestyle	117g	86.2	231	39.3	10.3	1.7	5.1	6.8
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

Blueberry Pancakes, Blueberry vs Thick & Fluffy Belgian Style Waffles, Double Chocolatey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Pa... Food 1 Food 1 • WEGMANS Blueberry Pancakes	117g	82.2	22	36.8	10.3	0.9	5.1	6.0
Thick & Fluf... Food 2 Food 2 • THE KELLOGG COMPANY Thick & Fluffy Belgian Style Waffles, Double Chocolatey	55g	46.7	291	45.5	18.2	1.8	10.9	5.5

French Toast Slices vs Cinnamon French Toast Sticks, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • GLUTEN FREE BAKE SHOP INC French Toast Slices	67g	38.5	313	31.3	4.5	1.5	19.4	4.5
Cinnamon Fre... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Cinnamon French Toast Sticks	90g	72.0	289	43.3	13.3	2.2	11.1	5.6

Rocket Fuel Food Comparisons