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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Chestnut Flour vs Plantains, Overripe, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chestnut Flour Food 1 Food 1 • USDA Chestnut Flour	100.0	—	80.5	—	8.7	4.6	5.3
Plantains, O... Food 2 Food 2 • USDA Plantains, Overripe, Raw	54.6	—	29.2	19.2	1.8	1.0	1.2

Sugar (Granulated) vs Rice, Red, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sugar (Granu... Food 1 Food 1 • USDA Sugar (Granulated)	100.0	385	99.6	99.8	—	0.3	—
Rice, Red, U... Food 2 Food 2 • USDA Rice, Red, Unenriched, Dry, Raw	100.0	—	76.2	—	4.2	3.4	8.6

White Wheat Flour (Unbleached, Enriched) vs Einkorn Wheat Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Wheat ... Food 1 Food 1 • USDA White Wheat Flour (Unbleached, Enriched)	100.0	358	73.2	—	—	1.5	13.1
Einkorn Whea... Food 2 Food 2 • USDA Einkorn Wheat Grain	100.0	—	68.7	—	8.9	3.8	15.1

Blackeyed Pea vs Navy Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blackeyed Pea Food 1 Food 1 • USDA Blackeyed Pea	37.7	—	19.2	—	—	1.3	6.9
Navy Bean Food 2 Food 2 • USDA Navy Bean	39.4	—	20.0	—	—	1.4	6.6

White Grape Juice vs Reconstituted Orange Juice (From Concentrate)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Grape ... Food 1 Food 1 • USDA White Grape Juice	31.7	—	15.8	14.5	—	0.3	0.1
Reconstitute... Food 2 Food 2 • USDA Reconstituted Orange Juice (From Concentrate)	20.6	—	10.3	8.3	—	0.3	0.7

Navy Bean vs Yellow Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Navy Bean Food 1 Food 1 • USDA Navy Bean	39.4	—	20.0	—	—	1.4	6.6
Yellow Potato Food 2 Food 2 • USDA Yellow Potato	31.8	—	16.0	0.7	—	0.3	1.8

Blackeyed Pea vs Long Grain Brown Rice Kernel (Uncooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blackeyed Pea Food 1 Food 1 • USDA Blackeyed Pea	37.7	—	19.2	—	—	1.3	6.9
Long Grain B... Food 2 Food 2 • USDA Long Grain Brown Rice Kernel (Uncooked)	100.0	—	76.7	—	3.0	3.3	7.3

Semolina Flour (Durum Wheat) vs Pistachio Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Semolina Flo... Food 1 Food 1 • USDA Semolina Flour (Durum Wheat)	100.0	—	73.8	—	3.2	1.6	11.7
Pistachio Nu... Food 2 Food 2 • USDA Pistachio Nut (Raw)	36.9	—	27.7	—	7.0	45.0	20.5

Quinoa Flour vs Red Potato (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Flour Food 1 Food 1 • USDA Quinoa Flour	100.0	—	69.5	—	6.3	6.6	11.9
Red Potato (... Food 2 Food 2 • USDA Red Potato (Raw)	32.4	—	16.3	0.7	—	0.3	2.1

Grape (Raw) vs Sugar (Granulated)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grape (Raw) Food 1 Food 1 • USDA Grape (Raw)	37.1	—	18.6	16.1	—	0.2	0.9
Sugar (Granu... Food 2 Food 2 • USDA Sugar (Granulated)	100.0	385	99.6	99.8	—	0.3	—

Blackeyed Pea (Raw) vs Rice, Red, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blackeyed Pe... Food 1 Food 1 • USDA Blackeyed Pea (Raw)	100.0	—	61.8	—	—	2.4	21.2
Rice, Red, U... Food 2 Food 2 • USDA Rice, Red, Unenriched, Dry, Raw	100.0	—	76.2	—	4.2	3.4	8.6

Grape (Raw) vs Banana (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grape (Raw) Food 1 Food 1 • USDA Grape (Raw)	37.1	—	18.6	16.1	—	0.2	0.9
Banana (Raw) Food 2 Food 2 • USDA Banana (Raw)	42.5	97	23.0	15.8	1.7	0.3	0.7

White Wheat Flour (Unbleached, Enriched) vs Wild Rice, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Wheat ... Food 1 Food 1 • USDA White Wheat Flour (Unbleached, Enriched)	100.0	358	73.2	—	—	1.5	13.1
Wild Rice, D... Food 2 Food 2 • USDA Wild Rice, Dry, Raw	100.0	—	75.7	—	4.3	1.7	12.8

Farro Kernel vs Cashew Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farro Kernel Food 1 Food 1 • USDA Farro Kernel	100.0	—	72.1	—	7.3	3.1	12.6
Cashew Nut (... Food 2 Food 2 • USDA Cashew Nut (Raw)	58.4	—	36.3	—	4.1	38.9	17.4

Sorghum, Whole Grain, White, Dry, Raw vs Pinto Bean (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum, Who... Food 1 Food 1 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1
Pinto Bean (... Food 2 Food 2 • USDA Pinto Bean (Canned)	38.6	—	19.6	—	—	1.3	6.7

Buckwheat Flour vs Mango (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buckwheat Flour Food 1 Food 1 • USDA Buckwheat Flour	100.0	—	75.0	—	10.4	2.5	8.9
Mango (Raw) Food 2 Food 2 • USDA Mango (Raw)	32.1	—	17.4	11.1	1.3	0.7	0.7

Tomato Catsup vs Flour (All Purpose)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Catsup Food 1 Food 1 • USDA Tomato Catsup	53.4	117	26.8	21.8	—	0.6	1.1
Flour (All P... Food 2 Food 2 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9

Grape Juice (Reconstituted) vs Garlic Bulb (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grape Juice ... Food 1 Food 1 • USDA Grape Juice (Reconstituted)	31.2	—	15.6	14.0	—	0.3	0.3
Garlic Bulb ... Food 2 Food 2 • USDA Garlic Bulb (Raw)	50.3	143	28.2	—	2.7	0.4	6.6

King Oyster Mushroom vs Amaranth Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
King Oyster ... Food 1 Food 1 • USDA King Oyster Mushroom	10.9	—	8.5	—	3.0	0.3	2.4
Amaranth Flour Food 2 Food 2 • USDA Amaranth Flour	100.0	—	68.8	—	7.2	6.2	13.2

Sweet Potato (Raw) vs Cashew Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • USDA Sweet Potato (Raw)	34.5	—	17.3	6.1	—	0.4	1.6
Cashew Nut (... Food 2 Food 2 • USDA Cashew Nut (Raw)	58.4	—	36.3	—	4.1	38.9	17.4

Rocket Fuel Food Comparisons For Diabetics