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

Apple & Cinnamon Filled Crepes, Apple & Cinnamon vs French Toast Sticks

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple & Cinn... Food 1 Food 1 • HARRIS-TEETER INC. Apple & Cinnamon Filled Crepes	120g	80.5	208	37.5	13.3	3.3	3.8	6.7
French Toast... Food 2 Food 2 • SIGNATURE CUSTOM PACKING French Toast Sticks	102g	74.0	265	38.2	9.8	1.0	10.8	4.9

Blueberry Blast Blueberry Flavored Mini Pancakes, Blueberry Blast vs Krusteaz, Pancakes, Buttermilk, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Bl... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Blueberry Blast Blueberry Flavored Mini Pancakes	90g	76.4	267	46.7	16.7	3.3	6.7	5.6
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

Food Lion, Waffles, Blueberry, Blueberry vs Buttermilk Pancakes, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, W... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, Waffles, Blueberry, Blueberry	70g	62.3	314	47.1	10.0	1.4	10.0	5.7
Buttermilk P... Food 2 Food 2 • CONAGRA BRANDS, INC. Buttermilk Pancakes	105g	78.8	210	40.0	8.6	1.9	2.9	5.7

Cinnamon Brown Sugar Extra Thick & Fluffy French Toast Slices, Cinnamon Brown Sugar vs French Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Bro... Food 1 Food 1 • THE KELLOGG COMPANY Cinnamon Brown Sugar Extra Thick & Fluffy French Toast Slices	60g	50.8	250	45.0	—	1.7	4.2	8.3
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

Blueberry Naturally Sweetened Waffles Crafted With Yuca Root And Whole Blueberries, Blueberry vs Pancakes, Blueberry

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
Pancakes, Bl... Food 2 Food 2 • TOPS MARKETS, LLC Pancakes, Blueberry	117g	90.1	239	40.2	12.0	0.9	5.1	6.0

Pumpkin Pie Flavored Pancakes, Pumpkin Pie vs Original French Toaster Sticks, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Pie ... Food 1 Food 1 • THE KELLOGG COMPANY Pumpkin Pie Flavored Pancakes	105g	74.3	229	37.1	7.6	1.0	6.7	5.7
Original Fre... Food 2 Food 2 • THE KELLOGG COMPANY Original French Toaster Sticks	90g	78.5	233	41.1	10.0	1.1	6.7	4.4

Roundy's, Multigrain Waffles vs Homestyle Eggoji Waffles, Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Mu... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Multigrain Waffles	70g	48.8	257	40.0	4.3	4.3	8.6	5.7
Homestyle Eg... Food 2 Food 2 • THE KELLOGG COMPANY Homestyle Eggoji Waffles	70g	50.8	257	38.6	2.9	1.4	8.6	5.7

Original Belgian Waffles, Original vs Vanilla Belgian Waffles, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Bel... Food 1 Food 1 • HARRIS-TEETER INC. Original Belgian Waffles	65g	54.0	338	44.6	10.8	1.5	13.9	7.7
Vanilla Belg... Food 2 Food 2 • WAFFLEWAFFLE, LLC. Vanilla Belgian Waffles	71g	74.4	451	56.3	25.4	1.4	21.1	7.0

Strawberry Strudel Flavored Wafflers, Strawberry Strudel vs Cinnamon French Toast Sticks, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry S... Food 1 Food 1 • THE KELLOGG COMPANY Strawberry Strudel Flavored Wafflers	76g	72.1	316	50.0	17.1	1.3	10.5	5.3
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

365 Everyday Value, Organic Homestyle Mini Waffles vs Homestyle Mini Waffles, Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
365 Everyday... Food 1 Food 1 • WHOLE FOODS MARKET, INC. 365 Everyday Value, Organic Homestyle Mini Waffles	64g	44.8	266	40.6	6.3	4.7	9.4	6.3
Homestyle Mi... Food 2 Food 2 • TARGET STORES Homestyle Mini Waffles	96g	75.9	281	41.7	6.3	1.0	10.4	6.3

Blueberry Naturally Sweetened Waffles Crafted With Yuca Root And Whole Blueberries, Blueberry vs French Toast Cinnamon Sticks, French Toast Cinnamon

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
French Toast... Food 2 Food 2 • GIANT EAGLE, INC. French Toast Cinnamon Sticks	110g	81.6	300	40.0	15.5	1.8	13.6	4.6

Blueberry Flavored Pancakes, Blueberry vs Golden Goodness

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Blueberry Flavored Pancakes	105g	86.2	248	42.9	14.3	1.0	6.7	4.8
Golden Goodness Food 2 Food 2 • KASHI INTERNATIONAL CORPORATION Golden Goodness	76g	46.9	237	35.5	6.6	3.9	10.5	4.0

Butter Milk Waffles vs Maple Belgian Liege Waffles, Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter Milk ... Food 1 Food 1 • WINCO FOODS, INC. Butter Milk Waffles	70g	52.6	271	40.0	2.9	1.4	10.0	5.7
Maple Belgia... Food 2 Food 2 • RUSSELL MCCALL'S INC. Maple Belgian Liege Waffles	65g	68.5	477	56.9	27.7	1.5	24.6	6.2

Cinnamon French Toast, Cinnamon vs Confetti Waffles, Confetti

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

French Toast Sticks, Cinnamon vs Dutch Puffy Pancake Bites, Dutch

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
Dutch Puffy ... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Dutch Puffy Pancake Bites	51g	34.5	373	37.3	17.7	2.0	19.6	5.9

Strawberry, White Chocolate, Blueberry Flavor Red, White & Blue Waffles, Strawberry, White Chocolate, Blueberry vs Cinnamon Belgian Waffles, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry, ... Food 1 Food 1 • DEFENSE COMMISSARY AGENCY Strawberry, White Chocolate, Blueberry Flavor Red, White & Blue Waffles, Strawberry, White Chocolate, Blueberry	70g	66.1	329	50.0	11.4	1.4	11.4	5.7
Cinnamon Bel... Food 2 Food 2 • HARRIS-TEETER INC. Cinnamon Belgian Waffles	65g	56.0	354	46.2	13.9	1.5	13.9	7.7

Low Fat Homestyle Waffles vs Family Pack Buttermilk Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Home... Food 1 Food 1 • AHOLD USA, INC. Low Fat Homestyle Waffles	70g	58.9	229	44.3	4.3	1.4	3.6	7.1
Family Pack ... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Family Pack Buttermilk Waffles	70g	47.3	200	35.7	4.3	1.4	4.3	4.3

Cinnamon French Toaster Sticks, Cinnamon vs Homestyle Classic Golden Waffles, Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Fre... Food 1 Food 1 • THE KELLOGG COMPANY Cinnamon French Toaster Sticks	90g	74.6	244	43.3	16.7	1.1	6.7	4.4
Homestyle Cl... Food 2 Food 2 • KIDFRESH Homestyle Classic Golden Waffles	70g	32.8	214	28.6	1.4	4.3	7.1	11.4

Strawberry Shortcake Flavored Thick Belgian Style Waffles, Strawberry Shortcake vs Homestyle Gluten Free Waffles, Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry S... Food 1 Food 1 • THE KELLOGG COMPANY Strawberry Shortcake Flavored Thick Belgian Style Waffles	55g	42.8	291	41.8	12.7	1.8	10.9	5.5
Homestyle Gl... Food 2 Food 2 • THE KROGER CO. Homestyle Gluten Free Waffles	80g	76.2	312	52.5	6.3	3.8	11.3	2.5

Strawberry Shortcake Flavored Belgian Style Waffles, Strawberry Shortcake vs Mixed Berry Marvel Flavored Waffles, Mixed Berry Marvel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry S... Food 1 Food 1 • THE KELLOGG COMPANY Strawberry Shortcake Flavored Belgian Style Waffles	55g	42.8	291	41.8	12.7	1.8	10.9	5.5
Mixed Berry ... Food 2 Food 2 • THE KELLOGG COMPANY Mixed Berry Marvel Flavored Waffles	70g	52.5	286	40.0	7.1	1.4	11.4	5.7

Rocket Fuel Food Comparisons