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

Scallion Korean Pancake vs Strawberry Flavored Waffles, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scallion Kor... Food 1 Food 1 • JAYONE FOODS, INC. Scallion Korean Pancake	85g	40.9	212	27.1	1.2	2.4	9.4	4.7
Strawberry F... Food 2 Food 2 • S. M. FLICKINGER CO., INC. Strawberry Flavored Waffles	70g	49.1	214	35.7	7.1	—	6.4	4.3

Original French Toast Slices, Original vs Sweet Potato Waffle Fries With Brown Sugar, Cinnamon & Honey, Brown Sugar, Cinnamon & Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Fre... Food 1 Food 1 • FOOD TOWN STORES INC. Original French Toast Slices	90g	62.0	289	36.7	8.9	1.1	13.3	5.6
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

Waffles, Sweet Potato vs Homestyle Waffles

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 Wa... Food 2 Food 2 • FRESH & EASY Homestyle Waffles	70g	48.7	271	37.1	4.3	1.4	10.0	5.7

Original French Toaster Sticks, Original vs Strawberry Flavored Waffles, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Fre... Food 1 Food 1 • THE KELLOGG COMPANY Original French Toaster Sticks	90g	78.5	233	41.1	10.0	1.1	6.7	4.4
Strawberry F... Food 2 Food 2 • S. M. FLICKINGER CO., INC. Strawberry Flavored Waffles	70g	49.1	214	35.7	7.1	—	6.4	4.3

Roscoe's, Original Waffles vs Authentic French Brioche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roscoe's, Or... Food 1 Food 1 • LOFTHOUSE FOODS Roscoe's, Original Waffles	70g	79.5	386	60.0	8.6	1.4	12.9	5.7
Authentic Fr... Food 2 Food 2 • PREMIER CAN-AM CORPORATION Authentic French Brioche	56g	54.2	321	51.8	12.5	1.8	8.9	8.9

Cinnamon Waffles, Cinnamon vs Belgian Waffles, Honeycrisp Apple Inspired

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Waf... Food 1 Food 1 • SWAPPLES Cinnamon Waffles	95g	85.2	242	47.4	3.2	2.1	5.3	1.1
Belgian Waff... Food 2 Food 2 • AHOLD USA, INC. Belgian Waffles, Honeycrisp Apple Inspired	65g	62.1	338	50.8	16.9	1.5	12.3	6.2

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Pa... Food 1 Food 1 • GIANT EAGLE, INC. Homestyle Pancakes	90g	79.3	222	46.7	6.7	2.2	3.3	2.2
Key Food, Wa... Food 2 Food 2 • 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 Organic Waffles, Blueberry vs Low Fat Waffles, Low Fat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Or... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Blueberry Organic Waffles	70g	52.5	271	41.4	8.6	2.9	10.0	5.7
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

French Toast Sticks, Cinnamon vs French Toast Sticks, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. French Toast Sticks, Cinnamon	45g	41.2	289	48.9	6.7	2.2	10.0	2.2
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

French Toast Sticks, Cinnamon vs Cinnamon Waffles, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • RICH PRODUCTS CORPORATION French Toast Sticks, Cinnamon	106g	87.5	311	43.4	12.3	0.9	13.2	4.7
Cinnamon Waf... Food 2 Food 2 • WAL-MART STORES, INC. Cinnamon Waffles	70g	41.4	186	31.4	7.1	1.4	5.0	4.3

Rich Blueberry Flavor Thick And Fluffy Belgian Style Waffles, Rich Blueberry vs Waffles, Multigrain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Blueber... Food 1 Food 1 • THE KELLOGG COMPANY Rich Blueberry Flavor Thick And Fluffy Belgian Style Waffles	55g	44.8	291	43.6	14.6	1.8	10.9	5.5
Waffles, Mul... Food 2 Food 2 • KSLB HOLDINGS, LLC Waffles, Multigrain	75g	48.9	213	38.7	4.0	5.3	6.7	6.7

Aunt Jemima, Lowfat Pancakes vs Buttermilk Mini Pancakes, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Aunt Jemima,... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Aunt Jemima, Lowfat Pancakes	103g	84.7	223	42.7	10.7	1.0	2.9	4.9
Buttermilk M... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Buttermilk Mini Pancakes	110g	84.9	209	40.0	9.1	0.9	2.7	4.6

Confetti Waffles, Confetti vs Original Paleo Waffles, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Confetti Waf... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Confetti Waffles	70g	45.2	214	34.3	7.1	1.4	6.4	4.3
Original Pal... Food 2 Food 2 • CJK FOODS Original Paleo Waffles	85g	51.1	212	31.8	—	1.2	8.2	2.4

Blueberry Naturally Sweetened Waffles Crafted With Yuca Root And Whole Blueberries, Blueberry vs Van's, Homestyle Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Na... Food 1 Food 1 • SWAP FOODS LLC Blueberry Naturally Sweetened Waffles Crafted With Yuca Root And Whole Blueberries	95g	85.1	242	46.3	4.2	1.1	5.3	1.1
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

Homestyle Protein Waffles, Homestyle vs Cinnamon French Toast Bites, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Pr... Food 1 Food 1 • BANZA LLC Homestyle Protein Waffles	76g	40.1	289	31.6	6.6	3.9	13.2	13.2
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

Cinnamon Toast Crunch Waffles With Cinnadust, Cinnamon Toast Crunch With Cinnadust vs 6 Satisfying Belgian Waffles, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Toa... Food 1 Food 1 • GENERAL MILLS, INC. Cinnamon Toast Crunch Waffles With Cinnadust, Cinnamon Toast Crunch With Cinnadust	45g	38.9	311	46.7	13.3	2.2	10.0	6.7
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

Key Food, Pancakes, Buttermilk vs Waffles, Red Velvet

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
Waffles, Red... Food 2 Food 2 • WAFFLEWAFFLE, LLC. Waffles, Red Velvet	64g	61.7	375	51.6	21.9	1.6	17.2	4.7

Whole Grain Mini Pancakes, Banana vs Homestyle Pancakes, Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • DEWAFELBAKKERS, INC. Whole Grain Mini Pancakes, Banana	85g	64.8	235	43.5	8.2	4.7	4.7	5.9
Homestyle Pa... Food 2 Food 2 • FESTIVE FINER FOODS Homestyle Pancakes	117g	86.2	231	39.3	10.3	1.7	5.1	6.8

Homestyle Mini Waffles, Homestyle vs Scallion Korean Pancake

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
Scallion Kor... Food 2 Food 2 • JAYONE FOODS, INC. Scallion Korean Pancake	85g	40.9	212	27.1	1.2	2.4	9.4	4.7

Mini Pancakes, Blueberry vs Buttermilk Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Pancake... Food 1 Food 1 • GENERAL MILLS, INC. Mini Pancakes, Blueberry	80g	57.0	225	38.8	12.5	2.5	6.3	3.8
Buttermilk P... Food 2 Food 2 • FOOD TOWN STORES INC. Buttermilk Pancakes	117g	98.1	239	43.6	9.4	0.9	5.1	5.1

Rocket Fuel Food Comparisons