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.

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Cinnamon Belgian Waffles, Cinnamon vs Buttermilk Flapjack Puffs, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Bel... Food 1 Food 1 • HARRIS-TEETER INC. Cinnamon Belgian Waffles	65g	56.0	354	46.2	13.9	1.5	13.9	7.7
Buttermilk F... Food 2 Food 2 • BAKER MILLS Buttermilk Flapjack Puffs	94g	42.1	266	27.7	8.5	4.3	12.8	10.6

Aunt Jemima, Lowfat Pancakes vs Buttery Maple! Snackn Waffles, Buttery Maple!

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Aunt Jemima,... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Aunt Jemima, Lowfat Pancakes	103g	84.7	223	42.7	10.7	1.0	2.9	4.9
Buttery Mapl... Food 2 Food 2 • SOUTHEASTERN MEATS OF PELHAM, INC. Buttery Maple! Snackn Waffles	68g	71.2	368	54.4	22.1	—	13.2	8.8

Gluten Free Waffles, Dark Chocolate Chip vs Protein Toaster Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 Gluten Free Waffles, Dark Chocolate Chip	70g	66.6	314	48.6	10.0	—	10.0	2.9
Protein Toas... Food 2 Food 2 • ACADIA ACQUISITION, LLC Protein Toaster Waffles	74g	43.4	324	32.4	5.4	1.4	14.9	16.2

Buttermilk Pancakes vs Classic Plant Based Power Waffles, Classic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk P... Food 1 Food 1 • FRESH & EASY Buttermilk Pancakes	117g	90.2	231	40.2	9.4	0.9	5.1	5.1
Classic Plan... Food 2 Food 2 • BAKER MILLS Classic Plant Based Power Waffles	76g	44.0	289	34.2	6.6	3.9	13.2	13.2

Chocolatey Chip Flavored Pancakes, Chocolatey Chip vs Strawberry, White Chocolate, Blueberry Flavor Red, White & Blue Waffles, Strawberry, White Chocolate, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolatey C... Food 1 Food 1 • THE KELLOGG COMPANY Chocolatey Chip Flavored Pancakes	48g	47.1	271	50.0	20.8	—	7.3	4.2
Strawberry, ... Food 2 Food 2 • 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

French Toast Waffles vs Chocolatey Delicious Crispy Toaster Waffles, Chocolatey Delicious

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • THE KELLOGG COMPANY French Toast Waffles	45g	36.8	311	44.4	11.1	2.2	13.3	6.7
Chocolatey D... Food 2 Food 2 • GENERAL MILLS, INC. Chocolatey Delicious Crispy Toaster Waffles	45g	38.9	289	46.7	11.1	2.2	10.0	6.7

Ahold, Waffles, Chocolate Chip, Chocolate Chip vs Strawberry, White Chocolate, Blueberry Flavor Red, White & Blue Waffles, Strawberry, White Chocolate, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ahold, Waffl... Food 1 Food 1 • AHOLD USA, INC. Ahold, Waffles, Chocolate Chip, Chocolate Chip	70g	56.5	286	42.9	8.6	1.4	10.0	5.7
Strawberry, ... Food 2 Food 2 • 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

Homestyle Toaster Waffles, Homestyle vs Battered French Toast Sticks, Battered French

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle To... Food 1 Food 1 • BIRCH BENDERS, INC. Homestyle Toaster Waffles	62g	42.6	306	37.1	8.1	1.6	12.9	6.5
Battered Fre... Food 2 Food 2 • ENDE FOODS, INC. Battered French Toast Sticks	91g	61.9	308	38.5	12.1	3.3	13.2	6.6

French Toast Sticks vs Price Rite, Buttermilk Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • HEINZ FROZEN FOOD COMPANY French Toast Sticks	113g	100.0	319	49.6	22.1	1.8	10.6	5.3
Price Rite, ... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Price Rite, Buttermilk Pancakes	105g	88.4	238	43.8	11.4	1.0	4.8	4.8

Buttermilk Waffles vs Spartan, Waffles, Blueberry, Blueberry

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
Spartan, Waf... Food 2 Food 2 • MCILHENNY COMPANY Spartan, Waffles, Blueberry, Blueberry	70g	45.1	243	34.3	7.1	1.4	8.6	4.3

Sweet Maple Flavor Bacon Stuffed Waffle, Sweet Maple vs Buttermilk Mini Pancakes, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Maple ... Food 1 Food 1 • GENERAL MILLS, INC. Sweet Maple Flavor Bacon Stuffed Waffle	107g	62.9	336	31.8	7.5	0.9	19.6	9.4
Buttermilk M... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Buttermilk Mini Pancakes	85g	62.1	282	38.8	20.0	1.2	8.2	8.2

Whole Wheat Waffles vs Pumpkin Spice Pumpkin, Cinnamon, Nutmeg & Ginger Waffles, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Whole Wheat Waffles	70g	44.7	271	38.6	4.3	5.7	10.0	7.1
Pumpkin Spic... Food 2 Food 2 • THE KELLOGG COMPANY Pumpkin Spice Pumpkin, Cinnamon, Nutmeg & Ginger Waffles	70g	54.3	300	41.4	8.6	1.4	12.9	5.7

Restaurant Style Belgian Waffles, Restaurant Style vs Buttermilk 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
Buttermilk W... Food 2 Food 2 • FAREWAY STORES, INC. Buttermilk Waffles	70g	58.9	257	44.3	5.7	1.4	5.7	5.7

Waffles vs Organic Waffles, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles Food 1 Food 1 • TOPCO ASSOCIATES, INC. Waffles	70g	49.2	214	37.1	7.1	1.4	5.7	4.3
Organic Waff... Food 2 Food 2 • KSLB HOLDINGS, LLC Organic Waffles, Original	75g	46.9	213	34.7	4.0	2.7	8.0	5.3

Multigrain Organic Waffles, Multigrain vs Cinnamon Brown Sugar Belgian Style Waffles, Cinnamon Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multigrain O... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Multigrain Organic Waffles	70g	50.6	257	40.0	7.1	2.9	10.0	5.7
Cinnamon Bro... Food 2 Food 2 • THE KELLOGG COMPANY Cinnamon Brown Sugar Belgian Style Waffles	55g	46.8	309	45.5	18.2	1.8	12.7	3.6

Original French Toaster Sticks, Original vs Custard Filled

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Fre... Food 1 Food 1 • THE KELLOGG COMPANY Original French Toaster Sticks	90g	78.5	233	41.1	10.0	1.1	6.7	4.4
Custard Filled Food 2 Food 2 • THE RAW BAKERY Custard Filled	80g	56.6	262	37.5	12.5	1.2	10.0	5.0

Kroger, Buttermilk Waffles, Buttermilk, Buttermilk vs Blueberry Organic Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Butt... Food 1 Food 1 • THE KROGER CO. Kroger, Buttermilk Waffles, Buttermilk, Buttermilk	70g	48.8	257	37.1	2.9	1.4	8.6	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

Cinnamon Toast Minis Waffles, Cinnamon Toast vs Mixed Berry Flavored Thick & Fluffy Belgian Style Waffles, Mixed Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Toa... Food 1 Food 1 • THE KELLOGG COMPANY Cinnamon Toast Minis Waffles	92g	87.5	315	50.0	18.5	1.1	10.9	5.4
Mixed Berry ... Food 2 Food 2 • SAFEWAY, INC. Mixed Berry Flavored Thick & Fluffy Belgian Style Waffles	65g	59.8	354	49.2	13.9	1.5	13.9	7.7

Mlb Homestyle Waffles vs 6 Satisfying Belgian Waffles, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mlb Homestyl... Food 1 Food 1 • U.S. WAFFLE COMPANY, INC. Mlb Homestyle Waffles	70g	53.2	229	40.0	5.7	1.4	5.0	4.3
6 Satisfying... Food 2 Food 2 • WAFFLEWAFFLE, LLC. 6 Satisfying Belgian Waffles, Chocolate Chip	71g	74.3	451	56.3	22.5	1.4	22.5	7.0

Strawberry Shortcake Flavored Belgian Style Waffles, Strawberry Shortcake vs Confetti Waffles, Confetti

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
Confetti Waf... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Confetti Waffles	70g	45.2	214	34.3	7.1	1.4	6.4	4.3

Rocket Fuel Food Comparisons