What are Rocket Fuel food comparisons?

Rocket Fuel food comparisons help you understand the nutritional differences between similar foods in this category. We have 19 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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Yellow Corn Flour vs Banana (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • USDA Yellow Corn Flour	100.0	364	80.8	1.0	4.3	1.7	6.2
Banana (Raw) Food 2 Food 2 • USDA Banana (Raw)	42.5	97	23.0	15.8	1.7	0.3	0.7

Amaranth Flour vs Sorghum Flour, White, Pearled, Unenriched, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amaranth Flour Food 1 Food 1 • USDA Amaranth Flour	100.0	—	68.8	—	7.2	6.2	13.2
Sorghum Flou... Food 2 Food 2 • USDA Sorghum Flour, White, Pearled, Unenriched, Dry, Raw	100.0	—	73.5	—	3.3	3.2	10.2

Banana (Raw) vs Barley Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana (Raw) Food 1 Food 1 • USDA Banana (Raw)	42.5	97	23.0	15.8	1.7	0.3	0.7
Barley Flour Food 2 Food 2 • USDA Barley Flour	100.0	—	77.4	—	12.8	2.5	8.7

Farro Kernel vs Mango (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farro Kernel Food 1 Food 1 • USDA Farro Kernel	100.0	—	72.1	—	7.3	3.1	12.6
Mango (Raw) Food 2 Food 2 • USDA Mango (Raw)	32.1	—	17.4	11.1	1.3	0.7	0.7

Grape (Raw) vs Sorghum, Whole Grain, White, Dry, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grape (Raw) Food 1 Food 1 • USDA Grape (Raw)	37.1	—	18.6	16.1	—	0.2	0.9
Sorghum, Who... Food 2 Food 2 • USDA Sorghum, Whole Grain, White, Dry, Raw	100.0	—	73.6	—	8.3	4.2	10.1

Reconstituted Orange Juice (From Concentrate) vs Chickpea (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Reconstitute... Food 1 Food 1 • USDA Reconstituted Orange Juice (From Concentrate)	20.6	—	10.3	8.3	—	0.3	0.7
Chickpea (Ca... Food 2 Food 2 • USDA Chickpea (Canned)	39.9	—	20.3	—	—	3.1	7.0

00 Wheat Flour vs Pistachio Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
00 Wheat Flour Food 1 Food 1 • USDA 00 Wheat Flour	100.0	—	74.5	—	2.7	1.5	11.4
Pistachio Nu... Food 2 Food 2 • USDA Pistachio Nut (Raw)	36.9	—	27.7	—	7.0	45.0	20.5

Grape Juice (Reconstituted) vs Red Potato (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grape Juice ... Food 1 Food 1 • USDA Grape Juice (Reconstituted)	31.2	—	15.6	14.0	—	0.3	0.3
Red Potato (... Food 2 Food 2 • USDA Red Potato (Raw)	32.4	—	16.3	0.7	—	0.3	2.1

Sugar (Granulated) vs Plantains, Underripe, Raw

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sugar (Granu... Food 1 Food 1 • USDA Sugar (Granulated)	100.0	385	99.6	99.8	—	0.3	—
Plantains, U... Food 2 Food 2 • USDA Plantains, Underripe, Raw	61.9	—	33.6	2.4	2.5	0.7	1.2

Millet Seed (Dried) vs King Oyster Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Millet Seed ... Food 1 Food 1 • USDA Millet Seed (Dried)	100.0	—	74.5	—	2.6	4.2	10.0
King Oyster ... Food 2 Food 2 • USDA King Oyster Mushroom	10.9	—	8.5	—	3.0	0.3	2.4

Sweet Potato (Raw) vs Chickpea (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • USDA Sweet Potato (Raw)	34.5	—	17.3	6.1	—	0.4	1.6
Chickpea (Ca... Food 2 Food 2 • USDA Chickpea (Canned)	39.9	—	20.3	—	—	3.1	7.0

Fried Rice vs White Kidney Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fried Rice Food 1 Food 1 • USDA Fried Rice	64.2	174	32.5	0.6	—	3.2	3.8
White Kidney... Food 2 Food 2 • USDA White Kidney Bean	100.0	—	59.8	—	—	2.2	21.6

Grape (Raw) vs Tomato Paste (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grape (Raw) Food 1 Food 1 • USDA Grape (Raw)	37.1	—	18.6	16.1	—	0.2	0.9
Tomato Paste... Food 2 Food 2 • USDA Tomato Paste (Canned)	30.7	—	20.2	11.7	4.7	0.7	4.2

Kidney Bean (Canned) vs Banana (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kidney Bean ... Food 1 Food 1 • USDA Kidney Bean (Canned)	42.2	—	21.5	—	—	1.3	7.3
Banana (Raw) Food 2 Food 2 • USDA Banana (Raw)	42.5	97	23.0	15.8	1.7	0.3	0.7

Chickpea (Canned) vs Sweet Cherry (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chickpea (Ca... Food 1 Food 1 • USDA Chickpea (Canned)	39.9	—	20.3	—	—	3.1	7.0
Sweet Cherry... Food 2 Food 2 • USDA Sweet Cherry (Raw)	32.2	—	16.2	13.9	—	0.2	1.0

Yellow Bell Pepper (Raw) vs Farro Kernel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Bell ... Food 1 Food 1 • USDA Yellow Bell Pepper (Raw)	11.0	—	6.6	—	1.1	0.1	0.8
Farro Kernel Food 2 Food 2 • USDA Farro Kernel	100.0	—	72.1	—	7.3	3.1	12.6

Banana (Overripe, Raw) vs Cashew Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana (Over... Food 1 Food 1 • USDA Banana (Overripe, Raw)	36.7	85	20.1	15.8	1.7	0.2	0.7
Cashew Nut (... Food 2 Food 2 • USDA Cashew Nut (Raw)	58.4	—	36.3	—	4.1	38.9	17.4

White Grape Juice vs White Kidney Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Grape ... Food 1 Food 1 • USDA White Grape Juice	31.7	—	15.8	14.5	—	0.3	0.1
White Kidney... Food 2 Food 2 • USDA White Kidney Bean	100.0	—	59.8	—	—	2.2	21.6

Red Bell Pepper (Raw) vs Chickpea (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Bell Pep... Food 1 Food 1 • USDA Red Bell Pepper (Raw)	11.0	—	6.7	—	1.2	0.1	0.9
Chickpea (Ca... Food 2 Food 2 • USDA Chickpea (Canned)	39.9	—	20.3	—	—	3.1	7.0

Rocket Fuel Food Comparisons For Diabetics