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

The Belgian Waffle With An American Twist, Double Chocolate vs Shurfine, Pancakes, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Belgian ... Food 1 Food 1 • WAFFLEWAFFLE, LLC. The Belgian Waffle With An American Twist, Double Chocolate	64g	63.4	391	53.1	23.4	1.6	17.2	6.3
Shurfine, Pa... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Shurfine, Pancakes, Buttermilk	117g	96.7	205	42.7	10.3	0.9	2.6	4.3

Maple Flavored Waffle, Maple vs Cinnamon Naturally Sweetened Waffles Crafted With Yuca Root And Aromatic Cinnamon, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Flavor... Food 1 Food 1 • THE KELLOGG COMPANY Maple Flavored Waffle	62g	56.6	290	48.4	14.5	1.6	8.1	6.5
Cinnamon Nat... Food 2 Food 2 • 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

Key Food, Mini Pancakes, Buttermilk vs Buttermilk Toaster Waffles, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Food, Mi... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Mini Pancakes, Buttermilk	100g	88.4	250	46.0	13.0	1.0	5.0	5.0
Buttermilk T... Food 2 Food 2 • BIRCH BENDERS, INC. Buttermilk Toaster Waffles	62g	40.5	290	35.5	6.5	1.6	12.9	8.1

Brookshire's, Buttermilk Waffles vs Cinnamon French Toast Slices, Cinnamon

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
Cinnamon Fre... Food 2 Food 2 • GLUTEN FREE BAKE SHOP INC Cinnamon French Toast Slices	67g	42.3	328	34.3	7.5	1.5	19.4	4.5

Buttermilk Pancakes vs Shoprite, Organic Waffles Multigrain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk P... Food 1 Food 1 • CONAGRA BRANDS, INC. Buttermilk Pancakes	135g	100.0	207	39.3	8.9	1.5	2.6	5.9
Shoprite, Or... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Shoprite, Organic Waffles Multigrain	70g	50.6	271	40.0	7.1	2.9	10.0	5.7

Buttermilk Pancakes, Buttermilk vs Pumpkin Spice Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk P... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Buttermilk Pancakes	105g	84.1	248	41.9	10.5	1.0	6.7	5.7
Pumpkin Spic... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Pumpkin Spice Waffles	70g	56.8	257	42.9	12.9	1.4	8.6	4.3

Chocolatey Chocolate Chip Flavored Wafflers, Chocolatey Chocolate Chip vs Belgian Waffles Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolatey C... Food 1 Food 1 • THE KELLOGG COMPANY Chocolatey Chocolate Chip Flavored Wafflers	76g	64.1	289	44.7	11.8	1.3	10.5	6.6
Belgian Waff... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Belgian Waffles Original	65g	56.3	323	46.2	12.3	1.5	12.3	6.2

Strawberry, White Chocolate, Blueberry Red White & Blue Waffles, Strawberry White Chocolate Blueberry vs Winter Berry Pancakes, Winter Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry, ... Food 1 Food 1 • HANOVER FOODS CORPORATION Strawberry, White Chocolate, Blueberry Red White & Blue Waffles, Strawberry White Chocolate Blueberry	70g	66.1	329	50.0	11.4	1.4	11.4	5.7
Winter Berry... Food 2 Food 2 • THE KELLOGG COMPANY Winter Berry Pancakes	105g	76.3	238	38.1	7.6	1.0	7.6	4.8

Chocolatey Chip Muffin Wafflers, Chocolatey Chip Muffin vs Giant Eagle, Mini Homestyle Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolatey C... Food 1 Food 1 • THE KELLOGG COMPANY Chocolatey Chip Muffin Wafflers	76g	70.0	329	48.7	17.1	1.3	11.8	5.3
Giant Eagle,... Food 2 Food 2 • GIANT EAGLE, INC. Giant Eagle, Mini Homestyle Waffles	64g	48.5	281	40.6	7.8	1.6	10.9	6.3

Chocolate Chip Waffles vs Food Lion, Pancakes, Buttermilk, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • RALEY'S Chocolate Chip Waffles	70g	47.2	200	34.3	5.7	—	5.7	4.3
Food Lion, P... Food 2 Food 2 • FOOD TOWN STORES INC. Food Lion, Pancakes, Buttermilk, Buttermilk	117g	94.2	239	42.7	10.3	1.7	5.1	6.0

Original Gluten Free Waffles, Original vs Linda's Gourmet, Potato Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Glu... Food 1 Food 1 • THE KELLOGG COMPANY Original Gluten Free Waffles	70g	48.8	243	38.6	5.7	2.9	7.1	5.7
Linda's Gour... Food 2 Food 2 • PEAK HEALTH CARE PRODUCTS, INC. Linda's Gourmet, Potato Pancakes	69g	40.4	333	34.8	2.9	4.3	18.8	5.8

Cinnamon Mini Pancake Bites, Cinnamon vs Buttermilk With Candy Bits Mini Pancakes, Buttermilk With Candy Bits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Min... Food 1 Food 1 • HY-VEE, INC. Cinnamon Mini Pancake Bites	51g	34.5	353	37.3	17.7	2.0	19.6	5.9
Buttermilk W... Food 2 Food 2 • DEWAFELBAKKERS, INC. Buttermilk With Candy Bits Mini Pancakes	110g	86.6	227	40.9	12.7	0.9	4.6	4.6

Mixed Berry Granola Waffles, Mixed Berry vs Danish Style Buttermilk Pancake Bites, Danish Style Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 • THE KELLOGG COMPANY Mixed Berry Granola Waffles	70g	52.6	271	42.9	7.1	4.3	10.0	5.7
Danish Style... Food 2 Food 2 • FEEL GOOD FOODS I LLC Danish Style Buttermilk Pancake Bites	56g	32.9	268	32.1	8.9	1.8	14.3	5.4

Roundy's, Belgian Waffles vs Blueberry Cobbler Flavored Thick & Fluffy Waffles, Blueberry Cobbler

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Be... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Belgian Waffles	65g	48.4	308	40.0	9.2	1.5	13.9	6.2
Blueberry Co... Food 2 Food 2 • THE KELLOGG COMPANY Blueberry Cobbler Flavored Thick & Fluffy Waffles	55g	42.8	291	41.8	12.7	1.8	10.9	5.5

Original Cubs Adventure Waffles, Original vs Pancakes Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Cub... Food 1 Food 1 • BAKER MILLS Original Cubs Adventure Waffles	70g	44.1	300	37.1	10.0	4.3	11.4	11.4
Pancakes Hom... Food 2 Food 2 • WEIS MARKETS, INC. Pancakes Homestyle	117g	84.5	222	37.6	9.4	0.9	6.0	3.4

Madagascar Vanilla Belgian Style Waffles, Madagascar Vanilla vs Original French Toaster Sticks, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Madagascar V... Food 1 Food 1 • THE KELLOGG COMPANY Madagascar Vanilla Belgian Style Waffles	55g	40.8	291	40.0	10.9	1.8	12.7	5.5
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

Whole Grain Waffles vs Seasons Waffles, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • KSLB HOLDINGS, LLC Whole Grain Waffles	80g	52.8	238	40.0	6.3	6.2	8.8	5.0
Seasons Waff... Food 2 Food 2 • THE KELLOGG COMPANY Seasons Waffles, Pumpkin Spice	70g	54.3	300	41.4	8.6	1.4	12.9	5.7

Ahold, Waffles, Chocolate Chip, Chocolate Chip vs Brookshire's, Buttermilk Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ahold, Waffl... Food 1 Food 1 • AHOLD USA, INC. Ahold, Waffles, Chocolate Chip, Chocolate Chip	70g	56.5	286	42.9	8.6	1.4	10.0	5.7
Brookshire's... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Brookshire's, Buttermilk Waffles	70g	48.6	286	37.1	4.3	1.4	10.0	7.1

French Toast Sticks, Cinnamon vs Waffles, Maple Cinnamon, Maple Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. French Toast Sticks, Cinnamon	45g	41.2	289	48.9	6.7	2.2	10.0	2.2
Waffles, Map... Food 2 Food 2 • NATURE'S PATH Waffles, Maple Cinnamon, Maple Cinnamon	70g	46.9	257	40.0	8.6	5.7	8.6	5.7

Hannaford, Waffles, Multigrain, Multigrain vs Cinna Toast Cinnamon Roll Mini Toasts, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hannaford, W... Food 1 Food 1 • HANNAFORD BROS. CO. Hannaford, Waffles, Multigrain, Multigrain	70g	50.5	271	41.4	4.3	4.3	10.0	7.1
Cinna Toast ... Food 2 Food 2 • THE KELLOGG COMPANY Cinna Toast Cinnamon Roll Mini Toasts, Cinnamon	41g	35.1	268	43.9	17.1	—	9.8	4.9

Rocket Fuel Food Comparisons