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

Key Food, Pancakes, Homestyle vs Strawberry Shortcake Flavored Belgian Style Waffles, Strawberry Shortcake

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, Homestyle	117g	98.1	239	43.6	11.1	0.9	5.1	5.1
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

Key Food, Waffles, Homestyle vs Organic French Toaster Sticks

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, Homestyle	70g	52.6	271	40.0	2.9	1.4	10.0	5.7
Organic Fren... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Organic French Toaster Sticks	90g	64.8	222	40.0	11.1	3.3	3.9	6.7

Hannaford, Homestyle Waffles vs Danish Style Buttermilk Pancake Bites, Danish Style Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hannaford, H... Food 1 Food 1 • HANNAFORD BROS. CO. Hannaford, Homestyle Waffles	70g	56.4	300	42.9	4.3	1.4	11.4	5.7
Danish Style... Food 2 Food 2 • FEEL GOOD FOODS I LLC Danish Style Buttermilk Pancake Bites	56g	32.9	268	32.1	8.9	1.8	14.3	5.4

Hannaford, French Toast Bites, Cinnamon, Cinnamon vs Cinnamon Mini Pancake Bites, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hannaford, F... Food 1 Food 1 • HANNAFORD BROS. CO. Hannaford, French Toast Bites, Cinnamon, Cinnamon	110g	77.6	291	38.2	10.0	1.8	14.6	4.6
Cinnamon Min... Food 2 Food 2 • HY-VEE, INC. Cinnamon Mini Pancake Bites	51g	34.5	353	37.3	17.7	2.0	19.6	5.9

Rich Blueberry Flavor Thick And Fluffy Belgian Style Waffles, Rich Blueberry vs Sweet Maple Flavor Bacon Stuffed Waffle, Sweet Maple

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
Sweet Maple ... Food 2 Food 2 • GENERAL MILLS, INC. Sweet Maple Flavor Bacon Stuffed Waffle	107g	62.9	336	31.8	7.5	0.9	19.6	9.4

Original Thick & Fluffy Pancakes, Original vs Food Lion, Pancakes, Buttermilk, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Thi... Food 1 Food 1 • DAGIM TAHORIM CO INC Original Thick & Fluffy Pancakes	74g	58.3	284	41.9	12.2	1.4	10.8	5.4
Food Lion, P... Food 2 Food 2 • FOOD TOWN STORES INC. Food Lion, Pancakes, Buttermilk, Buttermilk	117g	94.2	239	42.7	10.3	1.7	5.1	6.0

Krusteaz, Mini Pancakes vs Dark Chocolate Power Waffles, Dark Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Krusteaz, Mi... Food 1 Food 1 • CONAGRA BRANDS, INC. Krusteaz, Mini Pancakes	108g	80.8	204	39.8	8.3	1.9	2.3	4.6
Dark Chocola... Food 2 Food 2 • BAKER MILLS Dark Chocolate Power Waffles	76g	39.9	303	31.6	10.5	3.9	13.2	15.8

Strawberry Flavored Waffles, Strawberry vs French Toast Sticks, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • S. M. FLICKINGER CO., INC. Strawberry Flavored Waffles	70g	49.1	214	35.7	7.1	—	6.4	4.3
French Toast... Food 2 Food 2 • RICH PRODUCTS CORPORATION French Toast Sticks, Cinnamon	114g	86.6	316	40.4	15.8	0.9	13.2	8.8

French Toast Slices vs Roundy's, Organics Homestyle Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • GLUTEN FREE BAKE SHOP INC French Toast Slices	67g	38.5	313	31.3	4.5	1.5	19.4	4.5
Roundy's, Or... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Organics Homestyle Waffles	78g	60.3	295	43.6	7.7	3.8	10.3	6.4

Strawberry Shortcake Flavored Belgian Style Waffles, Strawberry Shortcake vs Original French Toaster Sticks, Original

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
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

Chocolate Chip Waffles, Chocolate Chip vs Spartan, Multigrain Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Chocolate Chip Waffles	70g	45.3	200	34.3	5.7	1.4	5.7	4.3
Spartan, Mul... Food 2 Food 2 • MCILHENNY COMPANY Spartan, Multigrain Waffles	70g	45.2	200	34.3	4.3	1.4	5.0	5.7

Chocolate Bits Flavored Waffles, Chocolate Bits vs Chocolate Chip Muffin, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Bi... Food 1 Food 1 • DOLLAR TREE STORES, INC. Chocolate Bits Flavored Waffles	70g	49.0	257	37.1	7.1	1.4	8.6	4.3
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

Apple Flavored Mini Pancakes, Apple vs Buttermilk Round Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Flavor... Food 1 Food 1 • THE KELLOGG COMPANY Apple Flavored Mini Pancakes	86g	58.6	244	39.5	11.6	4.7	8.1	4.7
Buttermilk R... Food 2 Food 2 • WHITE ROSE TEA INC. Buttermilk Round Waffles	70g	52.5	286	40.0	2.9	1.4	10.0	7.1

Food Lion, Waffles, Chocolate Chip, Chocolate Chip vs Belgian Double Chocolate Waffles, Belgian Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, W... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, Waffles, Chocolate Chip, Chocolate Chip	70g	58.0	343	44.3	8.6	1.4	15.7	5.7
Belgian Doub... Food 2 Food 2 • GIANT EAGLE, INC. Belgian Double Chocolate Waffles	65g	59.8	369	50.8	21.5	3.1	15.4	6.2

Food Lion, Pancakes, Buttermilk, Buttermilk vs Family Pack Buttermilk Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, P... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, Pancakes, Buttermilk, Buttermilk	117g	94.2	239	42.7	10.3	1.7	5.1	6.0
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

Original French Toast Sticks vs Roundy's, Home Style Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Fre... Food 1 Food 1 • HANNAFORD BROS. CO. Original French Toast Sticks	110g	77.6	291	38.2	10.0	1.8	14.6	4.6
Roundy's, Ho... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Home Style Waffles	70g	50.7	257	38.6	2.9	1.4	10.0	5.7

Hannaford, Homestyle Waffles vs Sweet Potato Waffle Fries With Brown Sugar, Cinnamon & Honey, Brown Sugar, Cinnamon & Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hannaford, H... Food 1 Food 1 • HANNAFORD BROS. CO. Hannaford, Homestyle Waffles	70g	56.4	300	42.9	4.3	1.4	11.4	5.7
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

Strawberry Flavored Waffles, Strawberry vs Chocolatey Chip Pancakes, Chocolatey Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • S. M. FLICKINGER CO., INC. Strawberry Flavored Waffles	70g	49.1	214	35.7	7.1	—	6.4	4.3
Chocolatey C... Food 2 Food 2 • THE KELLOGG COMPANY Chocolatey Chip Pancakes	105g	80.0	248	40.0	11.4	1.0	7.6	5.7

Cinnamon French Toast, Cinnamon vs Food Lion, Waffles, Chocolate Chip, Chocolate Chip

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
Food Lion, W... Food 2 Food 2 • FOOD TOWN STORES INC. Food Lion, Waffles, Chocolate Chip, Chocolate Chip	70g	58.0	343	44.3	8.6	1.4	15.7	5.7

Pancrepes, Blueberry vs Buttermilk Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pancrepes, B... Food 1 Food 1 • ELEVATION BRANDS LLC Pancrepes, Blueberry	113g	51.3	150	24.8	9.7	1.8	5.3	2.7
Buttermilk P... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Buttermilk Pancakes	97g	75.0	206	40.2	9.3	1.0	2.6	5.2

Rocket Fuel Food Comparisons