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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Waffle Waffle, Gourmet Belgian Waffles vs Honey Oat Waffles, Honey Oat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffle Waffl... Food 1 Food 1 • WAFFLEWAFFLE, LLC. Waffle Waffle, Gourmet Belgian Waffles	33g	36.5	424	57.6	27.3	—	18.2	6.1
Honey Oat Wa... Food 2 Food 2 • THE KELLOGG COMPANY Honey Oat Waffles	70g	54.5	271	44.3	10.0	4.3	8.6	7.1

Cherry Filled Waffles vs Krusteaz, French Toast Sticks

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Fille... Food 1 Food 1 • THE RAW BAKERY Cherry Filled Waffles	80g	49.0	225	32.5	8.8	1.2	7.5	5.0
Krusteaz, Fr... Food 2 Food 2 • CONAGRA BRANDS, INC. Krusteaz, French Toast Sticks	102g	78.4	225	40.2	9.8	1.0	4.9	5.9

Belgian Double Chocolate Waffles, Belgian Double Chocolate vs Sweet Potato Waffle Fries With Brown Sugar, Cinnamon & Honey, Brown Sugar, Cinnamon & Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Belgian Doub... Food 1 Food 1 • GIANT EAGLE, INC. Belgian Double Chocolate Waffles	65g	59.8	369	50.8	21.5	3.1	15.4	6.2
Sweet Potato... Food 2 Food 2 • THE PICTSWEET COMPANY Sweet Potato Waffle Fries With Brown Sugar, Cinnamon & Honey, Brown Sugar, Cinnamon & Honey	86g	43.0	221	27.9	8.1	2.3	12.8	2.3

Pancakes, Blueberry vs Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pancakes, Bl... Food 1 Food 1 • TOPS MARKETS, LLC Pancakes, Blueberry	117g	90.1	239	40.2	12.0	0.9	5.1	6.0
Waffles, Blu... Food 2 Food 2 • CLASSIC COOKING INC. Waffles, Blueberry	85g	64.8	247	41.2	4.7	2.4	8.2	2.4

Ahold, Waffles, Chocolate Chip, Chocolate Chip vs Cinnamon Adventure Waffles, Cinnamon

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
Cinnamon Adv... Food 2 Food 2 • BAKER MILLS Cinnamon Adventure Waffles	70g	46.1	300	38.6	10.0	4.3	11.4	11.4

Chocolate Chip Flavored Waffles, Chocolate Chip vs Van's, Homestyle Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • SAFEWAY, INC. Chocolate Chip Flavored Waffles	70g	56.2	300	42.9	8.6	1.4	11.4	7.1
Van's, Homes... Food 2 Food 2 • KSLB HOLDINGS, LLC Van's, Homestyle Pancakes	88g	67.0	205	39.8	10.2	1.1	2.8	5.7

Chocolate Chip Protein Packed Flapjacks, Chocolate Chip vs Kroger, Buttermilk Waffles, Buttermilk, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • BAKER MILLS Chocolate Chip Protein Packed Flapjacks	109g	54.2	193	29.4	8.3	3.7	3.2	12.8
Kroger, Butt... Food 2 Food 2 • THE KROGER CO. Kroger, Buttermilk Waffles, Buttermilk, Buttermilk	70g	48.8	257	37.1	2.9	1.4	8.6	5.7

Giant Eagle, Waffles, Pumpkin, Pumpkin vs Blueberry Thick And Fluffy Power Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Giant Eagle,... Food 1 Food 1 • GIANT EAGLE, INC. Giant Eagle, Waffles, Pumpkin, Pumpkin	70g	48.6	271	37.1	4.3	1.4	11.4	5.7
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

Chocolatey Chip Flavored Pancakes, Chocolatey Chip vs Blueberry Power Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolatey C... Food 1 Food 1 • THE KELLOGG COMPANY Chocolatey Chip Flavored Pancakes	48g	47.1	271	50.0	20.8	—	7.3	4.2
Blueberry Po... Food 2 Food 2 • BAKER MILLS Blueberry Power Waffles	76g	41.7	329	32.9	9.2	3.9	14.5	15.8

Fig & Flax vs Price Rite, Buttermilk Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fig & Flax Food 1 Food 1 • NATURE'S PATH FOODS INC. Fig & Flax	70g	42.7	286	38.6	8.6	7.1	12.9	5.7
Price Rite, ... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Price Rite, Buttermilk Pancakes	105g	88.4	238	43.8	11.4	1.0	4.8	4.8

Blueberry Flavored Whole Grain Waffles, Blueberry vs Belgian Pastry Waffles, Sweet Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • THE KELLOGG COMPANY Blueberry Flavored Whole Grain Waffles	55g	37.1	236	40.0	9.1	5.5	7.3	5.5
Belgian Past... Food 2 Food 2 • JULIAN'S RECIPE, LLC. Belgian Pastry Waffles, Sweet Vanilla	55g	57.6	455	56.4	32.7	1.8	21.8	3.6

Roundy's, Belgian Waffles vs Original Baked With Whole Wheat, Steel Cut Oats, Millet & Brown Rice Waffles, Original

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
Original Bak... Food 2 Food 2 • KSLB HOLDINGS, LLC Original Baked With Whole Wheat, Steel Cut Oats, Millet & Brown Rice Waffles	84g	48.2	238	31.0	7.1	1.2	8.3	11.9

Giant Eagle, Waffles, Banana, Banana vs Buttermilk Pancakes, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Giant Eagle,... Food 1 Food 1 • GIANT EAGLE, INC. Giant Eagle, Waffles, Banana, Banana	70g	56.4	300	42.9	5.7	1.4	11.4	5.7
Buttermilk P... Food 2 Food 2 • THE KELLOGG COMPANY Buttermilk Pancakes	116g	86.0	241	38.8	10.3	0.9	7.8	5.2

Spartan, Waffles, Buttermilk, Buttermilk vs Whole Grain Mini Pancakes, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Waf... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Waffles, Buttermilk, Buttermilk	70g	47.3	200	35.7	4.3	1.4	4.3	4.3
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

French Toast vs Pancakes Minis, Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast Food 1 Food 1 • TARGET STORES French Toast	57g	31.4	175	28.1	5.3	—	3.5	7.0
Pancakes Minis Food 2 Food 2 • THE KELLOGG COMPANY Pancakes Minis	110g	84.0	245	40.0	10.0	0.9	8.2	5.5

Key Food, Pancakes, Buttermilk vs Cinnamon French Toast Bites, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Food, Pa... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Pancakes, Buttermilk	117g	98.1	239	43.6	9.4	0.9	5.1	5.1
Cinnamon Fre... Food 2 Food 2 • WEIS MARKETS, INC. Cinnamon French Toast Bites	110g	81.6	300	40.0	15.5	1.8	13.6	4.6

Key Food, Waffles, Chocolate Chip, Chocolate Chip vs Blueberry Flavored Multigrain Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Food, Wa... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Waffles, Chocolate Chip, Chocolate Chip	70g	56.6	300	42.9	10.0	1.4	11.4	4.3
Blueberry Fl... Food 2 Food 2 • GABRIEL INVESTMENT HOLDINGS, LLC Blueberry Flavored Multigrain Waffles	74g	32.6	243	25.7	5.4	2.7	8.1	14.9

Pumpkin Belgian Waffles, Pumpkin vs Roscoe's, Original Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Belg... Food 1 Food 1 • AHOLD USA, INC. Pumpkin Belgian Waffles	65g	54.0	338	44.6	10.8	1.5	13.9	7.7
Roscoe's, Or... Food 2 Food 2 • LOFTHOUSE FOODS Roscoe's, Original Waffles	70g	79.5	386	60.0	8.6	1.4	12.9	5.7

Waffles Chocolate Chip vs Key Food, Buttermilk Waffles

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
Key Food, Bu... Food 2 Food 2 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Buttermilk Waffles	70g	52.5	286	40.0	2.9	1.4	10.0	7.1

Cinnamon French Toast, Cinnamon vs Chocolate French Crepes With A Delicious Chocolate Hazelnut Filling, Chocolate Hazelnut Filling

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Fre... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Cinnamon French Toast	118g	64.8	178	29.7	6.8	1.7	3.4	6.8
Chocolate Fr... Food 2 Food 2 • ENTERTAINMENT PRODUCTION HOUSE INC. Chocolate French Crepes With A Delicious Chocolate Hazelnut Filling, Chocolate Hazelnut Filling	30g	34.3	467	63.3	36.7	3.3	23.3	6.7

Rocket Fuel Food Comparisons