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

Hannaford, Waffles, Chocolate Chip, Chocolate Chip vs Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hannaford, W... Food 1 Food 1 • HANNAFORD BROS. CO. Hannaford, Waffles, Chocolate Chip, Chocolate Chip	70g	58.0	343	44.3	8.6	1.4	15.7	5.7
Waffles, Blu... Food 2 Food 2 • KSLB HOLDINGS, LLC Waffles, Blueberry	84g	50.1	250	32.1	8.3	1.2	8.3	11.9

Dutch Puffy Pancake Bites, Dutch vs Waffles, 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
Waffles, Blu... Food 2 Food 2 • WEIS MARKETS, INC. Waffles, Blueberry	70g	56.6	271	41.4	8.6	—	10.0	4.3

Family Pack Buttermilk Waffles vs Cinnamon Waffles, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Family Pack ... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Family Pack Buttermilk Waffles	70g	47.3	200	35.7	4.3	1.4	4.3	4.3
Cinnamon Waf... Food 2 Food 2 • SWAPPLES Cinnamon Waffles	95g	85.2	242	47.4	3.2	2.1	5.3	1.1

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Fre... Food 1 Food 1 • HIMALAYA INTERNATIONAL INC. Cinnamon French Toast Sticks	100g	69.9	291	38.0	10.0	2.0	14.0	4.0
Maple Belgia... Food 2 Food 2 • CONAGRA BRANDS, INC. Maple Belgian Waffles	65g	61.8	369	50.8	15.4	1.5	15.4	6.2

Chocolate Chip Protein Pancakes, Chocolate Chip vs Banana Waffles, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • TARGET STORES Chocolate Chip Protein Pancakes	109g	67.1	266	34.9	15.6	2.8	9.2	12.8
Banana Waffles Food 2 Food 2 • AHOLD USA, INC. Banana Waffles	70g	56.4	300	42.9	5.7	1.4	11.4	5.7

Western Beef, Waffles, Chocolate Chip, Chocolate Chip vs Mixed Berry Belgian Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Western Beef... Food 1 Food 1 • P.S.L. FOOD MARKET, INC. Western Beef, Waffles, Chocolate Chip, Chocolate Chip	70g	52.3	314	40.0	8.6	1.4	14.3	5.7
Mixed Berry ... Food 2 Food 2 • HY-VEE, INC. Mixed Berry Belgian Waffles	65g	61.9	354	50.8	13.9	1.5	13.9	6.2

Homestyle Gluten Free Waffles, Homestyle vs Banana Cinnamon Waffles, Banana Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Gl... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Homestyle Gluten Free Waffles	70g	64.9	286	48.6	5.7	1.4	10.0	1.4
Banana Cinna... Food 2 Food 2 • CJK FOODS Banana Cinnamon Waffles	85g	47.1	200	30.6	1.2	2.4	8.2	2.4

Harris Teeter, French Toast Sticks, Cinnamon vs Belgian Cuisine Waffles, Cherry Filled

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harris Teete... Food 1 Food 1 • HARRIS-TEETER INC. Harris Teeter, French Toast Sticks, Cinnamon	110g	77.6	291	38.2	10.0	1.8	14.6	4.6
Belgian Cuis... Food 2 Food 2 • THE RAW BAKERY Belgian Cuisine Waffles, Cherry Filled	80g	49.0	225	32.5	8.8	1.2	7.5	5.0

Waffles, Blueberry vs Cinnamon French Toast Sticks, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles, Blu... Food 1 Food 1 • SWAPPLES Waffles, Blueberry	95g	85.1	242	46.3	4.2	1.1	5.3	1.1
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

Buttermilk & Vanilla Thick And Fluffy Power Waffles, Buttermilk & Vanilla vs Double Chocolate Thick & Fluffy Belgian Style Waffles, Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk &... Food 1 Food 1 • BAKER MILLS Buttermilk & Vanilla Thick And Fluffy Power Waffles	70g	41.9	314	35.7	10.0	4.3	12.9	14.3
Double Choco... Food 2 Food 2 • SAFEWAY, INC. Double Chocolate Thick & Fluffy Belgian Style Waffles	65g	59.8	369	50.8	20.0	3.1	15.4	6.2

Cinnamon Power Waffles, Cinnamon vs Belgian Double Chocolate Waffles, Belgian Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Pow... Food 1 Food 1 • BAKER MILLS Cinnamon Power Waffles	76g	41.8	303	32.9	9.2	3.9	13.2	15.8
Belgian Doub... Food 2 Food 2 • GIANT EAGLE, INC. Belgian Double Chocolate Waffles	65g	59.8	369	50.8	21.5	3.1	15.4	6.2

Pancakes, Homestyle vs Pancakes, Buttermilk

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
Pancakes, Bu... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Pancakes, Buttermilk	97g	72.9	227	39.2	11.3	1.0	5.2	4.1

Chocolatey Chip Banana Waffles, Chocolatey Chip Banana vs Apple Cinnamon Organic Mini Waffles, Apple Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolatey C... Food 1 Food 1 • THE KELLOGG COMPANY Chocolatey Chip Banana Waffles	70g	86.5	286	45.7	1.4	1.4	10.0	4.3
Apple Cinnam... Food 2 Food 2 • MEIJER, INC. Apple Cinnamon Organic Mini Waffles	96g	74.1	271	41.7	8.3	2.1	8.3	6.3

Cinnamon French Toast, Cinnamon vs Blueberry Waffles, Blueberry

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
Blueberry Wa... Food 2 Food 2 • SHURFINE Blueberry Waffles	70g	47.2	200	34.3	7.1	—	5.0	4.3

Cinnamon French Toast Bites, Cinnamon vs French Toast Sticks

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Fre... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Cinnamon French Toast Bites	110g	81.6	300	40.0	15.5	1.8	13.6	4.6
French Toast... Food 2 Food 2 • RIVERSIDE FOODS, LLC French Toast Sticks	110g	77.6	291	38.2	10.0	1.8	14.6	4.6

Cinnamon Naturally Sweetened Waffles Crafted With Yuca Root And Aromatic Cinnamon, Cinnamon vs 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
Waffles, Blu... Food 2 Food 2 • SWAPPLES Waffles, Blueberry	95g	85.1	242	46.3	4.2	1.1	5.3	1.1

Belgian Waffles vs Sweet Maple Flavor Bacon Stuffed Waffle, Sweet Maple

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
Sweet Maple ... Food 2 Food 2 • GENERAL MILLS, INC. Sweet Maple Flavor Bacon Stuffed Waffle	107g	62.9	336	31.8	7.5	0.9	19.6	9.4

Cinnamon French Toast Slices, Cinnamon vs Whole Wheat Pancakes, Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Fre... Food 1 Food 1 • GLUTEN FREE BAKE SHOP INC Cinnamon French Toast Slices	67g	42.3	328	34.3	7.5	1.5	19.4	4.5
Whole Wheat ... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Whole Wheat Pancakes	117g	70.8	179	35.0	7.7	4.3	2.1	6.0

French Toast Sticks, Cinnamon vs Cinnamon Naturally Sweetened Waffles Crafted With Yuca Root And Aromatic Cinnamon, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • KSLB HOLDINGS, LLC French Toast Sticks, Cinnamon	119g	100.0	227	46.2	11.8	1.7	4.2	2.5
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

Waffles Homestyle vs Double Cinnamon French Toast Sticks, Double Cinnamon

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
Double Cinna... Food 2 Food 2 • MURRY'S, INC. Double Cinnamon French Toast Sticks	110g	81.6	300	40.0	15.5	1.8	13.6	4.6

Rocket Fuel Food Comparisons