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

Spartan, Waffles, Buttermilk, Buttermilk vs Kimchi Korean Style Pancake, Kimchi Korean Style

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
Kimchi Korea... Food 2 Food 2 • LUCKY FOODS, LLC Kimchi Korean Style Pancake	100g	35.7	170	25.0	2.0	7.0	6.0	—

Flax Waffles, Flax vs Red Berries Flavored Waffles, Red Berries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flax Waffles Food 1 Food 1 • WHOLE FOODS MARKET, INC. Flax Waffles	70g	42.8	257	35.7	7.1	4.3	10.0	5.7
Red Berries ... Food 2 Food 2 • THE KELLOGG COMPANY Red Berries Flavored Waffles	70g	53.1	214	42.9	8.6	4.3	3.6	5.7

Mini Stuffed Pancakes, Blueberry vs All Natural Apple Pancrepes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Stuffed... Food 1 Food 1 • BANTAM PANCAKES Mini Stuffed Pancakes, Blueberry	37g	21.5	216	29.7	10.8	—	8.1	5.4
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

French Toast Sticks, Cinnamon Sprinkle vs Whole Grain Waffles, Whole Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • RICH PRODUCTS CORPORATION French Toast Sticks, Cinnamon Sprinkle	106g	87.5	311	43.4	12.3	0.9	13.2	4.7
Whole Grain ... Food 2 Food 2 • ALDI INC. Whole Grain Waffles	70g	41.2	200	34.3	5.7	4.3	5.0	5.7

French Toast Sticks, Cinnamon Sprinkle vs French Toast Sticks, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • RICH PRODUCTS CORPORATION French Toast Sticks, Cinnamon Sprinkle	106g	87.3	321	44.3	13.2	1.9	13.2	4.7
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

Blue Raspberry Flavored Mermaid Waffles, Blue Raspberry vs Maple & Brown Butter Cauliflower Wafels, Maple & Brown Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blue Raspber... Food 1 Food 1 • THE KELLOGG COMPANY Blue Raspberry Flavored Mermaid Waffles	55g	49.1	236	47.3	12.7	1.8	4.6	5.5
Maple & Brow... Food 2 Food 2 • JULIAN'S RECIPE, LLC. Maple & Brown Butter Cauliflower Wafels	57g	24.8	298	28.1	10.5	5.3	17.5	8.8

Pancakes, Maple vs The Belgian Waffle With An American Twist, Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pancakes, Maple Food 1 Food 1 • DEWAFELBAKKERS, INC. Pancakes, Maple	117g	100.0	239	44.4	16.2	0.9	4.3	4.3
The Belgian ... Food 2 Food 2 • WAFFLEWAFFLE, LLC. The Belgian Waffle With An American Twist, Double Chocolate	64g	63.4	391	53.1	23.4	1.6	17.2	6.3

Homestyle Protein Waffles, Homestyle vs Waffles

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
Waffles Food 2 Food 2 • TOPCO ASSOCIATES, INC. Waffles	70g	49.2	214	37.1	7.1	1.4	5.7	4.3

Chocolate Chip Thick And Fluffy Power Waffles, Chocolate Chip vs Spartan, Waffles, Chocolate Chip, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • BAKER MILLS Chocolate Chip Thick And Fluffy Power Waffles	70g	41.8	329	35.7	10.0	4.3	14.3	14.3
Spartan, Waf... Food 2 Food 2 • MCILHENNY COMPANY Spartan, Waffles, Chocolate Chip, Chocolate Chip	70g	49.2	214	37.1	7.1	1.4	5.7	4.3

Chocolatey Chip Waffles, Chocolatey Chip vs Authentic Belgian Cuisine Waffles, Chocolate Filled

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolatey C... Food 1 Food 1 • THE KELLOGG COMPANY Chocolatey Chip Waffles	70g	86.3	286	45.7	12.9	1.4	10.0	5.7
Authentic Be... Food 2 Food 2 • THE RAW BAKERY Authentic Belgian Cuisine Waffles, Chocolate Filled	80g	56.4	280	37.5	8.8	1.2	11.3	6.3

Chocolatey Chip Pancakes, Chocolatey Chip vs Whole Grain Waffles, Whole Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolatey C... Food 1 Food 1 • THE KELLOGG COMPANY Chocolatey Chip Pancakes	105g	80.0	248	40.0	11.4	1.0	7.6	5.7
Whole Grain ... Food 2 Food 2 • ALDI INC. Whole Grain Waffles	70g	41.2	200	34.3	5.7	4.3	5.0	5.7

Buttermilk & Vanilla Thick And Fluffy Power Waffles, Buttermilk & Vanilla vs Roundy's, Buttermilk Waffles

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
Roundy's, Bu... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Buttermilk Waffles	70g	48.8	257	37.1	2.9	1.4	8.6	5.7

Food Lion, French Toast Bites, Cinnamon, Cinnamon vs Shoprite, Homestyle Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, F... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, French Toast Bites, Cinnamon, Cinnamon	110g	77.6	291	38.2	10.0	1.8	14.6	4.6
Shoprite, Ho... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Shoprite, Homestyle Pancakes	90g	73.4	211	43.3	5.6	2.2	2.8	2.2

Ginger Bread Mini Waffles, Ginger Bread vs Homestyle Pancakes, Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ginger Bread... Food 1 Food 1 • MAKE EACH DAY DELICIOUS LLC Ginger Bread Mini Waffles	85g	42.9	200	31.8	9.4	5.9	5.9	8.2
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

Mini Stuffed Pancakes, Blueberry vs Hy Vee, All Natural Waffles, Flaxseed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Stuffed... Food 1 Food 1 • BANTAM PANCAKES Mini Stuffed Pancakes, Blueberry	37g	21.5	216	29.7	10.8	—	8.1	5.4
Hy Vee, All ... Food 2 Food 2 • HY-VEE, INC. Hy Vee, All Natural Waffles, Flaxseed	70g	44.7	243	37.1	5.7	4.3	11.4	5.7

Chocolatey Chip Banana Waffles, Chocolatey Chip Banana vs Waffles, Original

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
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

Special Value, Waffles, Chocolate Chip, Chocolate Chip vs Confetti Waffles, Confetti

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
Confetti Waf... Food 2 Food 2 • TARGET STORES Confetti Waffles	70g	45.2	214	34.3	7.1	1.4	6.4	4.3

Birthday Cake Flavored Belgian Waffles, Birthday Cake vs Chocolate Waffles, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Birthday Cak... Food 1 Food 1 • WAFFLEWAFFLE, LLC. Birthday Cake Flavored Belgian Waffles	71g	74.4	451	56.3	22.5	1.4	21.1	7.0
Chocolate Wa... Food 2 Food 2 • JAROEN INNOVATION LLC DBA WAFFLY GOOD WAFFLES Chocolate Waffles	65g	59.1	431	49.2	23.1	1.5	23.1	6.2

Roundy's, Cinnamon Waffles vs Whole Grain French Toast, Whole Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Ci... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Cinnamon Waffles	70g	56.4	300	42.9	5.7	1.4	12.9	4.3
Whole Grain ... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Whole Grain French Toast	118g	57.0	161	27.1	5.1	2.5	3.8	6.8

Pumpkin Spice Waffles vs Chocolate French Crepes With A Delicious Chocolate Hazelnut Filling, Chocolate Hazelnut Filling

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Spic... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Pumpkin Spice Waffles	70g	56.8	257	42.9	12.9	1.4	8.6	4.3
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

Rocket Fuel Food Comparisons