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

Blueberry Blintzes vs Waffles Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Bl... Food 1 Food 1 • CUISINE INNOVATIONS, LLC Blueberry Blintzes	61g	33.7	131	27.9	16.4	—	0.8	3.3
Waffles Choc... Food 2 Food 2 • WEIS MARKETS, INC. Waffles Chocolate Chip	70g	56.6	300	42.9	10.0	1.4	11.4	4.3

Cinnamon Blast French Toast Bites, Cinnamon Blast vs Giant Eagle, Waffles, Banana, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Bla... Food 1 Food 1 • ALDI INC. Cinnamon Blast French Toast Bites	110g	81.6	300	40.0	15.5	1.8	13.6	4.6
Giant Eagle,... Food 2 Food 2 • GIANT EAGLE, INC. Giant Eagle, Waffles, Banana, Banana	70g	56.4	300	42.9	5.7	1.4	11.4	5.7

Cinnamon Waffles, Cinnamon vs Original French Toast Slices, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Waf... Food 1 Food 1 • WAL-MART STORES, INC. Cinnamon Waffles	70g	41.4	186	31.4	7.1	1.4	5.0	4.3
Original Fre... Food 2 Food 2 • FOOD TOWN STORES INC. Original French Toast Slices	90g	62.0	289	36.7	8.9	1.1	13.3	5.6

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

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 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

Key Food, Waffles, Chocolate Chip, Chocolate Chip vs Strawberry Flavored Waffles, Strawberry

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
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

Blueberry Classic Golden Pancakes Made With Real Blueberries, Blueberry vs Butter Milk Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Cl... Food 1 Food 1 • KIDFRESH Blueberry Classic Golden Pancakes Made With Real Blueberries	102g	60.5	216	33.3	7.8	2.9	6.9	7.8
Butter Milk ... Food 2 Food 2 • WINCO FOODS, INC. Butter Milk Waffles	70g	52.6	271	40.0	2.9	1.4	10.0	5.7

Real Chocolate Chip Waffles, Real Chocolate Chip vs Waffles Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Real Chocola... Food 1 Food 1 • SATISPIE, LLC Real Chocolate Chip Waffles	70g	58.5	286	44.3	7.1	1.4	10.0	5.7
Waffles Choc... Food 2 Food 2 • WEIS MARKETS, INC. Waffles Chocolate Chip	70g	56.6	300	42.9	10.0	1.4	11.4	4.3

Waffle Waffle, Gourmet Belgian Waffles vs All Natural Apple Pancrepes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffle Waffl... Food 1 Food 1 • WAFFLEWAFFLE, LLC. Waffle Waffle, Gourmet Belgian Waffles	33g	36.5	424	57.6	27.3	—	18.2	6.1
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

Buttermilk Pancakes, Buttermilk vs French Toast Sticks, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk P... Food 1 Food 1 • CONAGRA BRANDS, INC. Buttermilk Pancakes	105g	78.8	210	40.0	8.6	1.9	2.9	5.7
French Toast... Food 2 Food 2 • RICH PRODUCTS CORPORATION French Toast Sticks, Original	114g	85.2	307	40.4	8.8	1.8	13.2	5.3

Prince Waffles, Waffles, Apple Cinnamon, Apple Cinnamon vs Double Cinnamon French Toast Sticks, Double Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Prince Waffl... Food 1 Food 1 • THE RAW BAKERY Prince Waffles, Waffles, Apple Cinnamon, Apple Cinnamon	60g	57.4	400	51.7	21.7	1.7	20.0	6.7
Double Cinna... Food 2 Food 2 • MURRY'S, INC. Double Cinnamon French Toast Sticks	110g	81.6	300	40.0	15.5	1.8	13.6	4.6

Whole Grain Mini Pancakes, Banana vs Strawberry Shortcake Flavored Belgian Style Waffles, Strawberry Shortcake

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
Strawberry S... Food 2 Food 2 • THE KELLOGG COMPANY Strawberry Shortcake Flavored Belgian Style Waffles	55g	42.8	291	41.8	12.7	1.8	10.9	5.5

Campfire S'mores Protein Packed Power Waffles, Campfire S'mores vs Chocolate Chip Muffin, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Campfire S'm... Food 1 Food 1 • BAKER MILLS Campfire S'mores Protein Packed Power Waffles	76g	41.8	303	32.9	11.8	3.9	13.2	15.8
Chocolate Ch... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Chocolate Chip Muffin	156g	100.0	404	55.8	30.1	1.3	18.6	3.9

Spartan, Multigrain Waffles vs Cinnamon Naturally Sweetened Waffles Crafted With Yuca Root And Aromatic Cinnamon, Cinnamon

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
Cinnamon Nat... Food 2 Food 2 • SWAP FOODS LLC Cinnamon Naturally Sweetened Waffles Crafted With Yuca Root And Aromatic Cinnamon	95g	85.2	242	47.4	3.2	2.1	5.3	1.1

Organic Waffles, Original vs French Toast Slices

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Waff... Food 1 Food 1 • KSLB HOLDINGS, LLC Organic Waffles, Original	75g	46.9	213	34.7	4.0	2.7	8.0	5.3
French Toast... Food 2 Food 2 • GLUTEN FREE BAKE SHOP INC French Toast Slices	67g	38.5	313	31.3	4.5	1.5	19.4	4.5

Kroger, Waffles, Blueberry, Blueberry vs Birthday Cake Flavored Belgian Waffles, Birthday Cake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Waff... Food 1 Food 1 • THE KROGER CO. Kroger, Waffles, Blueberry, Blueberry	70g	54.7	271	41.4	8.6	1.4	8.6	5.7
Birthday Cak... Food 2 Food 2 • WAFFLEWAFFLE, LLC. Birthday Cake Flavored Belgian Waffles	71g	74.4	451	56.3	22.5	1.4	21.1	7.0

Chocolatey Delicious Crispy Toaster Waffles, Chocolatey Delicious vs Kroger, Waffles, Blueberry, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolatey D... Food 1 Food 1 • GENERAL MILLS, INC. Chocolatey Delicious Crispy Toaster Waffles	45g	38.9	289	46.7	11.1	2.2	10.0	6.7
Kroger, Waff... Food 2 Food 2 • THE KROGER CO. Kroger, Waffles, Blueberry, Blueberry	70g	54.7	271	41.4	8.6	1.4	8.6	5.7

Kroger, Homestyle Waffles vs Butter Milk Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Home... Food 1 Food 1 • THE KROGER CO. Kroger, Homestyle Waffles	70g	50.7	257	38.6	2.9	1.4	10.0	5.7
Butter Milk ... Food 2 Food 2 • HANNAFORD BROS. CO. Butter Milk Pancakes	129g	100.0	248	46.5	17.8	1.6	3.9	5.4

Cheese Blintzes, Cheese vs Whole Wheat Pancakes, Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Blintzes Food 1 Food 1 • OLD FASHIONED KITCHEN, INC. Cheese Blintzes	61g	21.4	131	21.3	8.2	3.3	3.3	9.8
Whole Wheat ... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Whole Wheat Pancakes	117g	70.8	179	35.0	7.7	4.3	2.1	6.0

Shoprite, Organic Waffles Multigrain vs Chocolate Bits Flavored Waffles, Chocolate Bits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shoprite, Or... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Shoprite, Organic Waffles Multigrain	70g	50.6	271	40.0	7.1	2.9	10.0	5.7
Chocolate Bi... Food 2 Food 2 • DOLLAR TREE STORES, INC. Chocolate Bits Flavored Waffles	70g	49.0	257	37.1	7.1	1.4	8.6	4.3

Winn Dixie, Belgian Waffles, Multiberry, Multiberry vs Homestyle Belgian Waffles, Homestyle

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
Homestyle Be... Food 2 Food 2 • WAFFLEWAFFLE, LLC. Homestyle Belgian Waffles	71g	72.5	437	54.9	18.3	1.4	21.1	7.0

Rocket Fuel Food Comparisons