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

Pumpkin Pie Flavored Pancakes, Pumpkin Pie vs Hannaford, Waffles, Chocolate Chip, Chocolate Chip

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
Hannaford, W... Food 2 Food 2 • HANNAFORD BROS. CO. Hannaford, Waffles, Chocolate Chip, Chocolate Chip	70g	58.0	343	44.3	8.6	1.4	15.7	5.7

Chocolate Waffles, Chocolate vs French Toast Sticks

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Wa... Food 1 Food 1 • JAROEN INNOVATION LLC DBA WAFFLY GOOD WAFFLES Chocolate Waffles	65g	59.1	431	49.2	23.1	1.5	23.1	6.2
French Toast... Food 2 Food 2 • HIMALAYA INTERNATIONAL INC. French Toast Sticks	100g	69.9	291	38.0	10.0	2.0	14.0	4.0

Homestyle French Toast, Homestyle vs Original Whole Grain Waffles, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Fr... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Homestyle French Toast	118g	64.9	178	28.8	5.1	0.8	3.4	6.8
Original Who... Food 2 Food 2 • THE KELLOGG COMPANY Original Whole Grain Waffles	55g	37.1	218	40.0	10.9	5.5	7.3	5.5

Key Food, Waffles, Homestyle vs French Toast Sticks, Original

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
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

Danish Style Buttermilk Pancake Bites, Danish Style Buttermilk vs The Belgian Waffle With An American Twist, Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Danish Style... Food 1 Food 1 • FEEL GOOD FOODS I LLC Danish Style Buttermilk Pancake Bites	56g	32.9	268	32.1	8.9	1.8	14.3	5.4
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

My Essentials, Homestyle Waffles vs Butter Milk Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
My Essential... Food 1 Food 1 • DELHAIZE AMERICA, INC. My Essentials, Homestyle Waffles	70g	52.6	271	40.0	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

Blueberry Flavored Gluten Free Waffles, Blueberry vs Chocolate Bits Flavored Waffles, Chocolate Bits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Blueberry Flavored Gluten Free Waffles	80g	82.2	325	55.0	11.3	2.5	11.3	2.5
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

Food Lion, Waffles vs Blueberry Organic Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, W... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, Waffles	70g	56.4	300	42.9	4.3	1.4	11.4	5.7
Blueberry Or... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Blueberry Organic Waffles	70g	52.5	271	41.4	8.6	2.9	10.0	5.7

Buttermilk Waffles vs French Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk W... Food 1 Food 1 • RALEY'S Buttermilk Waffles	70g	47.3	200	34.3	2.9	—	4.3	4.3
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

Krusteaz, Mini Pancakes vs Kroger, Mini Pancakes

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
Kroger, Mini... Food 2 Food 2 • THE KROGER CO. Kroger, Mini Pancakes	108g	78.7	194	38.9	8.3	1.9	2.3	5.6

Buttermilk & Vanilla Power Waffles, Buttermilk & Vanilla vs Waffles, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk &... Food 1 Food 1 • BAKER MILLS Buttermilk & Vanilla Power Waffles	76g	39.8	316	31.6	9.2	3.9	14.5	15.8
Waffles, Ori... Food 2 Food 2 • KSLB HOLDINGS, LLC Waffles, Original	75g	53.1	187	41.3	4.0	5.3	2.7	6.7

Sweet Potato Waffle Fries With Brown Sugar, Cinnamon & Honey, Brown Sugar, Cinnamon & Honey vs Cherry Filled Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • 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
Cherry Fille... Food 2 Food 2 • THE RAW BAKERY Cherry Filled Waffles	80g	49.0	225	32.5	8.8	1.2	7.5	5.0

Maple Bite Size Griddle Puffs Made With Real Maple Sugar Griddle Poppers, Maple vs Apples & Cinnamon Bite Size Griddle Puffs With Diced Real Apples And Cinnamon Griddle Poppers, Apples & Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Bite S... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Maple Bite Size Griddle Puffs Made With Real Maple Sugar Griddle Poppers	60g	50.0	367	45.0	20.0	1.7	18.3	5.0
Apples & Cin... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Apples & Cinnamon Bite Size Griddle Puffs With Diced Real Apples And Cinnamon Griddle Poppers	60g	42.6	300	38.3	21.7	1.7	13.3	5.0

Banana Waffles, Banana vs Original Belgian Waffles, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Waffles Food 1 Food 1 • AHOLD USA, INC. Banana Waffles	70g	56.4	300	42.9	5.7	1.4	11.4	5.7
Original Bel... Food 2 Food 2 • HARRIS-TEETER INC. Original Belgian Waffles	65g	54.0	338	44.6	10.8	1.5	13.9	7.7

French Toast Sticks, Cinnamon vs French Toast Sticks, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • KSLB HOLDINGS, LLC French Toast Sticks, Cinnamon	119g	100.0	227	46.2	11.8	1.7	4.2	2.5
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

Restaurant Style Belgian Waffles, Restaurant Style vs Roundy's, Organics Homestyle Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Restaurant S... Food 1 Food 1 • CONAGRA BRANDS, INC. Restaurant Style Belgian Waffles	142g	100.0	373	45.1	12.0	1.4	17.6	7.0
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

Maple Belgian Waffles vs Buttermilk Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Belgia... Food 1 Food 1 • CONAGRA BRANDS, INC. Maple Belgian Waffles	65g	61.8	369	50.8	15.4	1.5	15.4	6.2
Buttermilk P... Food 2 Food 2 • CONAGRA BRANDS, INC. Buttermilk Pancakes	135g	100.0	207	39.3	8.9	1.5	2.6	5.9

Sweet Belgian Style Waffles, Sea Salt Caramel vs Blueberry Flavored Thick & Fluffy French Toast, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Belgia... Food 1 Food 1 • JULIAN'S RECIPE, LLC. Sweet Belgian Style Waffles, Sea Salt Caramel	55g	69.3	455	65.5	29.1	—	18.2	5.5
Blueberry Fl... Food 2 Food 2 • THE KELLOGG COMPANY Blueberry Flavored Thick & Fluffy French Toast	60g	50.9	233	43.3	15.0	—	3.3	8.3

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • SHURFINE Chocolate Chip Waffles	70g	47.2	200	34.3	5.7	—	5.7	4.3
Chocolate Ch... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Chocolate Chip Waffles	70g	45.3	200	34.3	5.7	1.4	5.7	4.3

Original Whole Grain Waffles Made With Madagascar Vanilla, Original With Madagascar Vanilla vs Crepes With Fruit Filling

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Who... Food 1 Food 1 • THE KELLOGG COMPANY Original Whole Grain Waffles Made With Madagascar Vanilla, Original With Madagascar Vanilla	55g	37.1	218	40.0	10.9	5.5	7.3	5.5
Crepes With ... Food 2 Food 2 • CREAPAN Crepes With Fruit Filling	65g	37.8	215	31.5	23.2	2.0	7.2	3.1

Rocket Fuel Food Comparisons