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

Original Belgian Waffles, Original vs Home Style Mini Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Bel... Food 1 Food 1 • HARRIS-TEETER INC. Original Belgian Waffles	65g	54.0	338	44.6	10.8	1.5	13.9	7.7
Home Style M... Food 2 Food 2 • CHOPSIES INC Home Style Mini Pancakes	43g	49.7	419	62.8	9.3	2.3	11.6	14.0

Winn Dixie, Belgian Waffles vs Classic Brussels Style 7 Grain Belgian Wafels, Classic

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
Classic Brus... Food 2 Food 2 • JULIAN'S RECIPE, LLC. Classic Brussels Style 7 Grain Belgian Wafels	75g	30.5	293	26.7	5.3	5.3	14.7	13.3

Waffles, Sweet Potato vs Homestyle Toaster Waffles, Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles, Swe... Food 1 Food 1 • HUDSON-MUNOZ, LLC Waffles, Sweet Potato	70g	63.9	329	50.0	4.3	2.9	11.4	7.1
Homestyle To... Food 2 Food 2 • BIRCH BENDERS, INC. Homestyle Toaster Waffles	62g	42.6	306	37.1	8.1	1.6	12.9	6.5

Spartan, Waffles, Buttermilk, Buttermilk vs 6 Satisfying Belgian Waffles, Chocolate Chip

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
6 Satisfying... Food 2 Food 2 • WAFFLEWAFFLE, LLC. 6 Satisfying Belgian Waffles, Chocolate Chip	71g	74.3	451	56.3	22.5	1.4	22.5	7.0

Blueberry Flavored Whole Grain Waffles, Blueberry vs Original Belgian Waffles.

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
Original Bel... Food 2 Food 2 • HY-VEE, INC. Original Belgian Waffles.	65g	56.1	338	46.2	10.8	1.5	13.9	6.2

Cinnamon Blast French Toast Bites, Cinnamon vs Low Fat Waffles, Low Fat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Bla... Food 1 Food 1 • MURRY'S, INC. Cinnamon Blast French Toast Bites	110g	81.6	300	40.0	15.5	1.8	13.6	4.6
Low Fat Waffles Food 2 Food 2 • PINNACLE FOODS GROUP LLC Low Fat Waffles	70g	53.2	229	40.0	5.7	1.4	4.3	4.3

Blueberry Waffles Baked With Whole Grain Brown Rice, Blueberry vs Pancakes Baked With Whole Grain Brown Rice, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Wa... Food 1 Food 1 • KSLB HOLDINGS, LLC Blueberry Waffles Baked With Whole Grain Brown Rice	84g	64.9	250	40.5	3.6	1.2	8.3	2.4
Pancakes Bak... Food 2 Food 2 • KSLB HOLDINGS, LLC Pancakes Baked With Whole Grain Brown Rice, Original	87g	75.0	230	44.8	3.5	1.1	4.6	3.5

Belgian Waffles vs Mini Pancakes Buttermilk With Candy Bits, Candy Bits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Belgian Waffles Food 1 Food 1 • BRUNO'S SUPERMARKETS, INC. Belgian Waffles	65g	56.1	338	46.2	10.8	1.5	13.9	6.2
Mini Pancake... Food 2 Food 2 • DEWAFELBAKKERS, INC. Mini Pancakes Buttermilk With Candy Bits, Candy Bits	110g	86.6	227	40.9	12.7	0.9	4.6	4.6

Blueberry Mini Waffles, Blueberry vs Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mi... Food 1 Food 1 • TARGET STORES Blueberry Mini Waffles	96g	73.9	292	43.8	8.3	4.2	9.4	6.3
Waffles, Blu... Food 2 Food 2 • SWAPPLES Waffles, Blueberry	95g	85.1	242	46.3	4.2	1.1	5.3	1.1

Home Style Mini Pancakes vs All Natural Apple Pancrepes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Home Style M... Food 1 Food 1 • CHOPSIES INC Home Style Mini Pancakes	43g	49.7	419	62.8	9.3	2.3	11.6	14.0
All Natural ... Food 2 Food 2 • ELEVATION BRANDS LLC All Natural Apple Pancrepes	113g	55.0	177	25.7	10.6	0.9	6.2	3.5

Cinnamon Blast French Toast Bites, Cinnamon vs Waffles, Buckwheat With Berries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Bla... Food 1 Food 1 • MURRY'S, INC. Cinnamon Blast French Toast Bites	110g	81.6	300	40.0	15.5	1.8	13.6	4.6
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

Apples & Cinnamon Bite Size Griddle Puffs With Diced Real Apples And Cinnamon Griddle Poppers, Apples & Cinnamon vs Original Belgian Homestyle Waffles, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apples & Cin... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Apples & Cinnamon Bite Size Griddle Puffs With Diced Real Apples And Cinnamon Griddle Poppers	60g	42.6	300	38.3	21.7	1.7	13.3	5.0
Original Bel... Food 2 Food 2 • DAGIM TAHORIM CO INC Original Belgian Homestyle Waffles	65g	44.3	369	35.4	12.3	—	16.9	6.2

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Waf... Food 1 Food 1 • GREAT VALUE Cinnamon Waffles, Cinnamon	70g	67.7	357	51.4	15.7	1.4	14.3	5.7
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

Roundy's, Home Style Waffles vs Roundy's, Organics Homestyle Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Ho... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Home Style Waffles	70g	50.7	257	38.6	2.9	1.4	10.0	5.7
Roundy's, Or... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Organics Homestyle Waffles	78g	60.3	295	43.6	7.7	3.8	10.3	6.4

Belgian Waffles, Belgian vs Aunt Jemima, Lowfat Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Belgian Waffles Food 1 Food 1 • THE KROGER CO. Belgian Waffles	65g	48.4	308	40.0	9.2	1.5	13.9	6.2
Aunt Jemima,... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Aunt Jemima, Lowfat Pancakes	103g	84.7	223	42.7	10.7	1.0	2.9	4.9

Classic Plant Based Power Waffles, Classic vs Pumpkin Belgian Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Plan... Food 1 Food 1 • BAKER MILLS Classic Plant Based Power Waffles	76g	44.0	289	34.2	6.6	3.9	13.2	13.2
Pumpkin Belg... Food 2 Food 2 • CONAGRA BRANDS, INC. Pumpkin Belgian Waffles	65g	56.1	338	46.2	10.8	1.5	13.9	6.2

Homestyle Mini Waffles, Homestyle vs Frozen Pancakes, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Mi... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Homestyle Mini Waffles	68g	52.6	279	42.7	7.4	2.9	10.3	5.9
Frozen Panca... Food 2 Food 2 • FAME MARKETING CORPORATION Frozen Pancakes, Buttermilk	117g	92.2	231	41.0	9.4	0.9	5.1	5.1

Pumpkin Spice With Pumpkin, Cinnamon, Nutmeg & Ginger, Pumpkin, Cinnamon, Nutmeg & Ginger vs Vanilla Flavored French Toast, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Spic... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Pumpkin Spice With Pumpkin, Cinnamon, Nutmeg & Ginger, Pumpkin, Cinnamon, Nutmeg & Ginger	70g	56.8	257	42.9	12.9	1.4	8.6	4.3
Vanilla Flav... Food 2 Food 2 • THE KELLOGG COMPANY Vanilla Flavored French Toast	66g	56.7	273	45.5	16.7	1.5	7.6	6.1

Low Fat Homestyle Waffles vs Cheese Blintzes, Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Home... Food 1 Food 1 • AHOLD USA, INC. Low Fat Homestyle Waffles	70g	58.9	229	44.3	4.3	1.4	3.6	7.1
Cheese Blintzes Food 2 Food 2 • OLD FASHIONED KITCHEN, INC. Cheese Blintzes	61g	21.4	131	21.3	8.2	3.3	3.3	9.8

Special Value, Waffles, Chocolate Chip, Chocolate Chip vs French Toast Sticks, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Special Valu... Food 1 Food 1 • UNIFIED GROCERS, INC. Special Value, Waffles, Chocolate Chip, Chocolate Chip	70g	52.4	300	40.0	8.6	1.4	12.9	5.7
French Toast... Food 2 Food 2 • SUPERVALU, INC. French Toast Sticks, Original	90g	92.2	300	53.3	14.4	1.1	5.6	5.6

Rocket Fuel Food Comparisons