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

Sweet Belgian Waffles, Sweet Belgian vs Chocolatey Chip Waffles, Chocolatey Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Belgia... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Sweet Belgian Waffles	55g	55.3	455	54.6	27.3	1.8	23.6	5.5
Chocolatey C... Food 2 Food 2 • THE KELLOGG COMPANY Chocolatey Chip Waffles	70g	58.5	286	44.3	12.9	1.4	10.0	5.7

The Belgian Waffle With An American Twist, Strawberry & Blueberry vs Buttermilk Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Belgian ... Food 1 Food 1 • WAFFLEWAFFLE, LLC. The Belgian Waffle With An American Twist, Strawberry & Blueberry	64g	65.7	391	54.7	25.0	1.6	15.6	4.7
Buttermilk W... Food 2 Food 2 • FAREWAY STORES, INC. Buttermilk Waffles	70g	58.9	257	44.3	5.7	1.4	5.7	5.7

Whole Grain French Toast, Whole Grain vs Aunt Jemima, Lowfat Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Whole Grain French Toast	118g	57.0	161	27.1	5.1	2.5	3.8	6.8
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

Kimchi Korean Style Pancake, Kimchi Korean Style vs Chocolate Chip Muffin Tops, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kimchi Korea... Food 1 Food 1 • LUCKY FOODS, LLC Kimchi Korean Style Pancake	100g	35.7	170	25.0	2.0	7.0	6.0	—
Chocolate Ch... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Chocolate Chip Muffin Tops	50g	50.0	440	54.0	32.0	2.0	20.0	4.0

Belgian Pastry Waffles, Sweet Vanilla vs Apple Pie Belgian Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Belgian Past... Food 1 Food 1 • JULIAN'S RECIPE, LLC. Belgian Pastry Waffles, Sweet Vanilla	55g	57.6	455	56.4	32.7	1.8	21.8	3.6
Apple Pie Be... Food 2 Food 2 • LOFTHOUSE FOODS Apple Pie Belgian Waffles	65g	62.1	338	50.8	16.9	1.5	12.3	6.2

Cinnamon Roll vs Waffles, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Roll Food 1 Food 1 • WAFFLEWAFFLE, LLC. Cinnamon Roll	64g	61.7	375	51.6	21.9	1.6	17.2	4.7
Waffles, Ori... Food 2 Food 2 • HUDSON-MUNOZ, LLC Waffles, Original	70g	79.5	386	60.0	8.6	1.4	12.9	5.7

Buttermilk Oats & Ancient Grains Waffles, Buttermilk vs Blueberry Flavored Whole Grain Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk O... Food 1 Food 1 • GABRIEL INVESTMENT HOLDINGS, LLC Buttermilk Oats & Ancient Grains Waffles	73g	30.6	219	23.3	2.7	1.4	8.2	15.1
Blueberry Fl... Food 2 Food 2 • THE KELLOGG COMPANY Blueberry Flavored Whole Grain Waffles	55g	37.1	236	40.0	9.1	5.5	7.3	5.5

French Toast Sticks vs Krusteaz, Pancakes, Buttermilk, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • SIGNATURE CUSTOM PACKING French Toast Sticks	102g	74.0	265	38.2	9.8	1.0	10.8	4.9
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

Spartan, Multigrain Waffles vs Homestyle Gluten Free Waffles, Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Mul... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Multigrain Waffles	70g	45.2	200	34.3	4.3	1.4	5.0	5.7
Homestyle Gl... Food 2 Food 2 • MEIJER, INC. Homestyle Gluten Free Waffles	70g	64.9	286	48.6	5.7	1.4	10.0	1.4

Brookshire's, Buttermilk Waffles vs Wild Harvest, Organic Blueberry Waffles, Blueberry

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
Wild Harvest... Food 2 Food 2 • GREEN CHEMICAL PRODUCTS INC. Wild Harvest, Organic Blueberry Waffles, Blueberry	70g	52.6	286	42.9	10.0	4.3	10.0	5.7

Pancakes Baked With Whole Grain Brown Rice, Original vs Cinnamon French Toast Sticks, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pancakes Bak... Food 1 Food 1 • 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
Cinnamon Fre... Food 2 Food 2 • HY-VEE, INC. Cinnamon French Toast Sticks	110g	81.6	300	40.0	15.5	1.8	13.6	4.6

Blueberry Organic Waffles, Blueberry vs Belgian Waffles, Cinnamon Roll

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Or... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Blueberry Organic Waffles	70g	52.6	286	42.9	8.6	4.3	10.0	5.7
Belgian Waff... Food 2 Food 2 • WAFFLEWAFFLE, LLC. Belgian Waffles, Cinnamon Roll	71g	72.5	437	54.9	18.3	1.4	21.1	7.0

Key Food, Waffles, Chocolate Chip, Chocolate Chip vs Homestyle Waffles

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
Homestyle Wa... Food 2 Food 2 • CLASSIC COOKING INC. Homestyle Waffles	85g	60.9	235	38.8	2.4	2.4	8.2	2.4

Thick & Fluffy Belgian Style Waffles, Double Chocolatey vs Apple Villa, All Natural Apple Pancake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thick & Fluf... Food 1 Food 1 • THE KELLOGG COMPANY Thick & Fluffy Belgian Style Waffles, Double Chocolatey	55g	46.7	291	45.5	18.2	1.8	10.9	5.5
Apple Villa,... Food 2 Food 2 • CURRENT'S TACKLE Apple Villa, All Natural Apple Pancake	113g	64.5	219	32.7	20.4	3.5	9.7	4.4

Winn Dixie, Belgian Waffles, Multiberry, Multiberry vs Chocolate Chip Waffles, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Winn Dixie, ... Food 1 Food 1 • WINN-DIXIE STORES, INC. Winn Dixie, Belgian Waffles, Multiberry, Multiberry	65g	61.9	354	50.8	13.9	1.5	13.9	6.2
Chocolate Ch... Food 2 Food 2 • SWAP FOODS LLC Chocolate Chip Waffles	78g	73.1	256	50.0	7.7	2.6	5.8	1.3

Organic French Toaster Sticks vs Blueberry Flavored Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Fren... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Organic French Toaster Sticks	90g	64.8	222	40.0	11.1	3.3	3.9	6.7
Blueberry Fl... Food 2 Food 2 • THE KELLOGG COMPANY Blueberry Flavored Waffles	101g	78.5	248	40.6	11.9	1.0	6.9	4.0

Roundy's, Organics Homestyle Waffles vs Prince Waffles, Waffles, Chocolate Chip, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Or... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Organics Homestyle Waffles	78g	60.3	295	43.6	7.7	3.8	10.3	6.4
Prince Waffl... Food 2 Food 2 • THE RAW BAKERY Prince Waffles, Waffles, Chocolate Chip, Chocolate Chip	60g	58.8	467	53.3	21.7	1.7	25.0	6.7

Madagascar Vanilla Belgian Style Waffles, Madagascar Vanilla vs Double Chocolate Thick & Fluffy Belgian Style Waffles, Double Chocolate

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
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

Strawberry Flavored Waffles, Strawberry vs French Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • S. M. FLICKINGER CO., INC. Strawberry Flavored Waffles	70g	49.1	214	35.7	7.1	—	6.4	4.3
French Toast Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY French Toast	118g	74.7	195	33.1	8.5	0.8	3.4	6.8

Vanilla Poffitz Pancake Bites, Vanilla vs Original French Toast Sticks, Original

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
Original Fre... Food 2 Food 2 • KROGER Original French Toast Sticks	106g	73.7	292	36.8	8.5	0.9	13.2	5.7

Rocket Fuel Food Comparisons