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

French Toast Sticks vs Belgian Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • RIVERSIDE FOODS, LLC French Toast Sticks	110g	77.6	291	38.2	10.0	1.8	14.6	4.6
Belgian Waffles Food 2 Food 2 • BRUNO'S SUPERMARKETS, INC. Belgian Waffles	65g	56.1	338	46.2	10.8	1.5	13.9	6.2

Unicorn Mini Pancakes Buttermilk With Candy Bits, Unicorn With Candy Bits vs Apple Cinnamon Flavored Mini Waffles, Apple Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unicorn Mini... Food 1 Food 1 • DEWAFELBAKKERS, INC. Unicorn Mini Pancakes Buttermilk With Candy Bits, Unicorn With Candy Bits	110g	86.6	227	40.9	12.7	0.9	4.6	4.6
Apple Cinnam... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Apple Cinnamon Flavored Mini Waffles	96g	74.1	271	41.7	8.3	2.1	8.3	6.3

Cinnamon Roll vs Buttermilk Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Roll Food 1 Food 1 • WAFFLEWAFFLE, LLC. Cinnamon Roll	64g	61.7	375	51.6	21.9	1.6	17.2	4.7
Buttermilk P... Food 2 Food 2 • FRESH & EASY Buttermilk Pancakes	117g	90.2	231	40.2	9.4	0.9	5.1	5.1

Multigrain Organic Waffles, Multigrain vs Homestyle Pancakes

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
Homestyle Pa... Food 2 Food 2 • GIANT EAGLE, INC. Homestyle Pancakes	90g	79.3	222	46.7	6.7	2.2	3.3	2.2

Kroger, Waffles, Cinnamon, Cinnamon vs French Toast Sticks

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Waff... Food 1 Food 1 • THE KROGER CO. Kroger, Waffles, Cinnamon, Cinnamon	70g	56.4	300	42.9	5.7	1.4	12.9	4.3
French Toast... Food 2 Food 2 • MEMBER'S MARK French Toast Sticks	106g	85.5	302	42.5	13.2	0.9	13.2	4.7

Original French Toast Sticks, Original vs Original Classic Recipe Cauliflower Wafels, Original Classic Recipe

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Fre... Food 1 Food 1 • HARRIS-TEETER INC. Original French Toast Sticks	110g	77.6	291	38.2	10.0	1.8	14.6	4.6
Original Cla... Food 2 Food 2 • JULIAN'S RECIPE, LLC. Original Classic Recipe Cauliflower Wafels	57g	22.9	298	26.3	10.5	5.3	17.5	8.8

Birthday Cake Belgian Waffles, Birthday Cake vs Authentic French Brioche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Birthday Cak... Food 1 Food 1 • WAFFLEWAFFLE, LLC. Birthday Cake Belgian Waffles	71g	76.6	451	57.8	28.2	1.4	21.1	5.6
Authentic Fr... Food 2 Food 2 • PREMIER CAN-AM CORPORATION Authentic French Brioche	56g	54.2	321	51.8	12.5	1.8	8.9	8.9

Vanilla Poffitz Pancake Bites, Vanilla vs Key Food, Buttermilk Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Poff... Food 1 Food 1 • U.S. WAFFLE COMPANY, INC. Vanilla Poffitz Pancake Bites	51g	47.8	392	49.0	17.7	—	21.6	5.9
Key Food, Bu... Food 2 Food 2 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Buttermilk Waffles	70g	52.5	286	40.0	2.9	1.4	10.0	7.1

Mixed Berry Belgian Waffles vs Spartan, Waffles, Buttermilk, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 • HY-VEE, INC. Mixed Berry Belgian Waffles	65g	61.9	354	50.8	13.9	1.5	13.9	6.2
Spartan, Waf... Food 2 Food 2 • MCILHENNY COMPANY Spartan, Waffles, Buttermilk, Buttermilk	70g	47.3	200	35.7	4.3	1.4	4.3	4.3

High Protein French Toast Sticks, Cinnamon vs Waffles, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
High Protein... Food 1 Food 1 • RICH PRODUCTS CORPORATION High Protein French Toast Sticks, Cinnamon	114g	86.4	316	40.4	15.8	0.9	13.2	9.7
Waffles, Blu... Food 2 Food 2 • SWAPPLES Waffles, Blueberry	95g	85.1	242	46.3	4.2	1.1	5.3	1.1

Wild Blueberry! Waffles, Wild Blueberry! vs Blueberry Blintzes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Blueber... Food 1 Food 1 • COLERIDGE PARTNERS LLC Wild Blueberry! Waffles	55g	53.8	364	54.6	21.8	3.6	14.6	9.1
Blueberry Bl... Food 2 Food 2 • CUISINE INNOVATIONS, LLC Blueberry Blintzes	61g	33.7	131	27.9	16.4	—	0.8	3.3

Original Belgian Homestyle Waffles, Original vs Waffles, Buckwheat With Berries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Bel... Food 1 Food 1 • DAGIM TAHORIM CO INC Original Belgian Homestyle Waffles	65g	44.3	369	35.4	12.3	—	16.9	6.2
Waffles, Buc... Food 2 Food 2 • KSLB HOLDINGS, LLC Waffles, Buckwheat With Berries	85g	67.0	247	43.5	3.5	3.5	7.1	2.4

Vanilla Bliss Flavored Minis, Vanilla Bliss vs Roundy's, Multigrain Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Blis... Food 1 Food 1 • THE KELLOGG COMPANY Vanilla Bliss Flavored Minis	46g	44.9	304	50.0	21.7	—	9.8	4.4
Roundy's, Mu... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Multigrain Waffles	70g	48.8	257	40.0	4.3	4.3	8.6	5.7

Aunt Jemima, Lowfat Pancakes vs Pumpkin Belgian Waffles

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
Pumpkin Belg... Food 2 Food 2 • CONAGRA BRANDS, INC. Pumpkin Belgian Waffles	65g	56.1	338	46.2	10.8	1.5	13.9	6.2

Prince Waffles, Waffles, Chocolate Chip, Chocolate Chip vs Frozen Pancakes, Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Prince Waffl... Food 1 Food 1 • THE RAW BAKERY Prince Waffles, Waffles, Chocolate Chip, Chocolate Chip	60g	58.8	467	53.3	21.7	1.7	25.0	6.7
Frozen Panca... Food 2 Food 2 • FAME MARKETING CORPORATION Frozen Pancakes, Buttermilk	117g	92.2	231	41.0	9.4	0.9	5.1	5.1

All Natural Apple Pancrepes vs Brookshire's, Waffles, Blueberry, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Natural ... Food 1 Food 1 • ELEVATION BRANDS LLC All Natural Apple Pancrepes	113g	55.0	177	25.7	10.6	0.9	6.2	3.5
Brookshire's... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Brookshire's, Waffles, Blueberry, Blueberry	70g	60.4	300	45.7	10.0	1.4	10.0	5.7

Waffles, Buttery Maple! Waffles vs Waffle Waffle, Gourmet Belgian Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles, But... Food 1 Food 1 • COLERIDGE PARTNERS LLC Waffles, Buttery Maple! Waffles	68g	67.4	368	54.4	22.1	2.9	13.2	8.8
Waffle Waffl... Food 2 Food 2 • WAFFLEWAFFLE, LLC. Waffle Waffle, Gourmet Belgian Waffles	33g	36.5	424	57.6	27.3	—	18.2	6.1

Breaded Chicken Patties vs Barbecue Sauce & 6 Boneless Rib Shaped Patties

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breaded Chic... Food 1 Food 1 • GIANT EAGLE, INC. Breaded Chicken Patties	70g	22.8	286	18.6	1.4	1.4	18.6	12.9
Barbecue Sau... Food 2 Food 2 • OSI INDUSTRIES, LLC Barbecue Sauce & 6 Boneless Rib Shaped Patties	123g	29.4	146	13.8	12.2	1.6	6.5	6.5

Italian Style Breaded Eggplant Cutlets vs On Cor, Barbecue Sauce & 6 Boneless Rib Shaped Patties

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • DOMINEX, INC. Italian Style Breaded Eggplant Cutlets	85g	29.7	118	21.2	2.4	3.5	2.4	3.5
On Cor, Barb... Food 2 Food 2 • TEXAS CITRUS EXCHANGE On Cor, Barbecue Sauce & 6 Boneless Rib Shaped Patties	123g	25.2	167	13.0	10.6	2.4	8.1	10.6

Donut Cheeseburger vs Chicken Patties Chicken Breast Patty Fritters With Rib Meat, Chicken Patties

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Donut Cheese... Food 1 Food 1 • WAL-MART STORES, INC. Donut Cheeseburger	174g	86.8	351	27.0	12.1	0.6	21.8	11.5
Chicken Patt... Food 2 Food 2 • PRO VIEW FOODS Chicken Patties Chicken Breast Patty Fritters With Rib Meat	65g	23.0	246	18.5	—	—	13.9	10.8

Rocket Fuel Food Comparisons