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

Spicy Gochujang Cauliflower With Brussels Sprouts, Chickpeas And Quinoa, Riced Cauliflower, Cashews And Pickled Onions, Spicy Gochujang vs Southwest Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Gochuj... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Spicy Gochujang Cauliflower With Brussels Sprouts, Chickpeas And Quinoa, Riced Cauliflower, Cashews And Pickled Onions	311g	71.0	106	15.8	4.2	4.2	2.9	3.9
Southwest Rice Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Southwest Rice	188g	81.2	122	22.9	1.1	1.1	1.9	2.7

Italian Style Power Blend Of Whole Grains, Lentils, Spinach, Broccoli With White Beans And Garlic Parmesan Sauce, Italian Style vs Butternut Squash Bake, Butternut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Italian Style Power Blend Of Whole Grains, Lentils, Spinach, Broccoli With White Beans And Garlic Parmesan Sauce	326g	100.0	123	20.9	0.9	4.9	2.2	5.5
Butternut Sq... Food 2 Food 2 • CLASSIC COOKING INC. Butternut Squash Bake	198g	63.6	91	19.2	7.6	3.0	0.5	3.5

Seasoned Vegetables For The Air Fryer Mexican Street Corn vs Quinoa & Spinach Power Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Veg... Food 1 Food 1 • THE PICTSWEET COMPANY Seasoned Vegetables For The Air Fryer Mexican Street Corn	74g	35.7	135	27.0	8.1	2.7	2.0	2.7
Quinoa & Spi... Food 2 Food 2 Quinoa & Spinach Power Blend	283g	87.2	109	18.3	7.1	2.8	2.5	3.2

Sauced Mushroom & Green Bean Risotto, Sauced vs Broccoli & Rice Casserole

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sauced Mushr... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Sauced Mushroom & Green Bean Risotto	283g	100.0	124	23.7	1.8	0.7	1.6	3.2
Broccoli & R... Food 2 Food 2 • PRATER'S FOODS INC. Broccoli & Rice Casserole	110g	70.5	209	33.6	0.9	0.9	5.5	6.4

Au Gratin Potatoes With Real Cheddar Cheese, Au Gratin vs Vegetable Fried Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Au Gratin Po... Food 1 Food 1 • CAPTAIN KENS FROZEN FOODS Au Gratin Potatoes With Real Cheddar Cheese	170g	41.4	109	13.5	1.2	1.2	3.5	3.5
Vegetable Fr... Food 2 Food 2 • HY-VEE, INC. Vegetable Fried Rice	170g	85.2	129	26.5	2.9	1.2	1.2	3.5

Golden Crispy Crowns Seasoned Shredded Frozen Potatoes vs Cornbread Casserole Mix + Match, Cornbread Casserole

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Crisp... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Golden Crispy Crowns Seasoned Shredded Frozen Potatoes	84g	23.6	167	15.5	1.2	1.2	10.7	1.2
Cornbread Ca... Food 2 Food 2 • SAFEWAY, INC. Cornbread Casserole Mix + Match	85g	56.7	224	35.3	20.0	1.2	8.2	4.7

Vegetable Fried Rice vs Kineret Breaded Cauliflower, 14.1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Fr... Food 1 Food 1 • HY-VEE, INC. Vegetable Fried Rice	170g	85.2	129	26.5	2.9	1.2	1.2	3.5
Kineret Brea... Food 2 Food 2 • ROYAL WINE CORPORATION Kineret Breaded Cauliflower, 14.1 Oz	100g	39.3	160	21.0	1.0	1.0	7.0	4.0

Fried Rice Style Riced Cauliflower With Carrots, Peas, Onions And Eggs, Seasoned With Ginger And Soy Sauce, Fried Rice Style vs Green Giant, Steamers, Pearled Barley, Sugar Snap Peas And Julienne Carrots In An Herb Infused Extra Virgin Olive Oil Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fried Rice S... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Fried Rice Style Riced Cauliflower With Carrots, Peas, Onions And Eggs, Seasoned With Ginger And Soy Sauce	283g	27.6	53	6.7	2.1	1.8	1.4	3.2
Green Giant,... Food 2 Food 2 • GENERAL MILLS, INC. Green Giant, Steamers, Pearled Barley, Sugar Snap Peas And Julienne Carrots In An Herb Infused Extra Virgin Olive Oil Sauce	198g	49.8	71	14.7	2.0	2.0	1.5	1.5

Vegetable Fried Rice Savory Wok Fried Long Grain Rice With Edamame, Carrot, Onion, Red Bell Pepper And Egg Side Dish, Vegetable Fried Rice vs Petite Potatoes With Smoked Gouda, Onion & Thyme Artisan Seasoning Blend, Smoked Gouda, Onion & Thyme

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Fr... Food 1 Food 1 • INNOVASIAN CUISINE ENTERPRISES, LLC Vegetable Fried Rice Savory Wok Fried Long Grain Rice With Edamame, Carrot, Onion, Red Bell Pepper And Egg Side Dish	115g	47.5	122	23.5	1.7	2.6	0.9	4.4
Petite Potat... Food 2 Food 2 • THE KROGER CO. Petite Potatoes With Smoked Gouda, Onion & Thyme Artisan Seasoning Blend, Smoked Gouda, Onion & Thyme	113g	45.8	88	20.4	0.9	—	—	1.8

Fettuccine With Garlic & Herb Sauce Veggie Pasta, Fettuccine With Garlic & Herb Sauce vs Premium Long Grain Rice With A Hint Of Savory Garlic Side Dish, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fettuccine W... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Fettuccine With Garlic & Herb Sauce Veggie Pasta	111g	37.3	126	18.9	1.8	1.8	2.3	7.2
Premium Long... Food 2 Food 2 • INNOVASIAN CUISINE ENTERPRISES, LLC Premium Long Grain Rice With A Hint Of Savory Garlic Side Dish, Garlic	140g	73.3	150	27.1	0.7	0.7	2.9	2.9

Rotini Marinara Veggie Pasta, Rotini Marinara vs Asian Wok Quinoa Blend With Peas, Matchstick Carrots & Red Bell Pepper, Asian Wok

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rotini Marin... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Rotini Marinara Veggie Pasta	107g	37.2	140	19.6	2.8	1.9	3.7	7.5
Asian Wok Qu... Food 2 Food 2 • HARVEST FOOD GROUP, INC. Asian Wok Quinoa Blend With Peas, Matchstick Carrots & Red Bell Pepper	126g	39.5	119	18.3	1.6	2.4	4.0	3.2

Sweet Potato Casserole With Praline Topping Frozen Vegetables vs Sweet Potatoes With Brown Sugar, Farm Favorites Frozen Veg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 Sweet Potato Casserole With Praline Topping Frozen Vegetables	140g	92.1	250	35.7	18.6	2.1	11.4	2.1
Sweet Potato... Food 2 Food 2 Sweet Potatoes With Brown Sugar, Farm Favorites Frozen Veg	140g	61.7	107	25.0	9.3	2.9	—	1.4

Asparagus Risotto vs Breaded Zucchini Discs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asparagus Ri... Food 1 Food 1 • MEDIACAST MARTHA FOODS, LLC Asparagus Risotto	156g	49.6	109	16.7	0.6	0.6	3.2	2.6
Breaded Zucc... Food 2 Food 2 • GIANT EAGLE, INC. Breaded Zucchini Discs	76g	45.0	250	32.9	2.6	2.6	10.5	4.0

Italian Style Meatballs And Mozzarella Sandwiches vs Parmesan Encrusted Shrimp & Spinach Bites

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • NESTLE USA INC. Italian Style Meatballs And Mozzarella Sandwiches	127g	79.9	220	33.1	3.9	0.8	6.3	7.9
Parmesan Enc... Food 2 Food 2 • RICH PRODUCTS CORPORATION Parmesan Encrusted Shrimp & Spinach Bites	89g	36.1	292	22.5	2.3	1.1	16.9	12.4

Butternut Squash Risotto vs Breaded Cut Okra

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butternut Sq... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Butternut Squash Risotto	115g	43.1	165	19.1	0.9	—	9.6	2.6
Breaded Cut ... Food 2 Food 2 • STILWELL FOODS, INC. Breaded Cut Okra	85g	29.8	94	20.0	2.4	2.4	—	2.4

Creamy Garlic Pasta Shells In A Creamy Garlic Flavored Sauce Pasta Sides, Creamy Garlic vs Baked Potato, Casserole

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Garli... Food 1 Food 1 • BEKTROM FOODS, INC Creamy Garlic Pasta Shells In A Creamy Garlic Flavored Sauce Pasta Sides	71g	97.5	366	73.2	2.8	2.8	2.1	11.3
Baked Potato... Food 2 Food 2 • ST. CLAIR FOODS, INC. Baked Potato, Casserole	114g	33.4	149	15.8	0.9	0.9	7.0	3.5

Sweet & Savory Vegetable Rice Bowl vs Mashed Sweet Potatoes & Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet & Savo... Food 1 Food 1 • GLENCOURT INC. Sweet & Savory Vegetable Rice Bowl	248g	100.0	133	22.6	3.2	0.8	3.6	2.8
Mashed Sweet... Food 2 Food 2 • BIRDS EYE Mashed Sweet Potatoes & Carrots	123g	35.9	98	17.1	9.8	2.4	2.9	0.8

Steam In Bag Smokey Bacon Flavored Sauce Seasoned Green Beans & Potatoes, Smokey Bacon vs Vegetable Fried Rice Seasoned Long Grain Rice With Edamame, Carrot, Onion, Red Bell Pepper And Egg Side Dish, Vegetable Fried Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam In Bag... Food 1 Food 1 • HANOVER FOODS CORPORATION Steam In Bag Smokey Bacon Flavored Sauce Seasoned Green Beans & Potatoes, Smokey Bacon	283g	55.2	102	11.7	1.1	1.8	5.7	1.4
Vegetable Fr... Food 2 Food 2 • INNOVASIAN CUISINE ENTERPRISES, LLC Vegetable Fried Rice Seasoned Long Grain Rice With Edamame, Carrot, Onion, Red Bell Pepper And Egg Side Dish	115g	51.4	130	23.5	0.9	0.9	2.6	3.5

Couscous And Quinoa With Vegetables vs Kineret Breaded Cauliflower, 14.1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Couscous And... Food 1 Food 1 • KINGS SUPER MARKETS INC Couscous And Quinoa With Vegetables	114g	59.0	184	29.0	2.6	2.6	5.3	5.3
Kineret Brea... Food 2 Food 2 • ROYAL WINE CORPORATION Kineret Breaded Cauliflower, 14.1 Oz	100g	39.3	160	21.0	1.0	1.0	7.0	4.0

Four Cheese Stuffed With Sour Cream, Cheddar, Parmesan, Asiago And Monterey Jack Cheese Twice Baked Potatoes, Four Cheese vs Sweet & Savory Vegetable Rice Bowl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Four Cheese ... Food 1 Food 1 • WAL-MART STORES, INC. Four Cheese Stuffed With Sour Cream, Cheddar, Parmesan, Asiago And Monterey Jack Cheese Twice Baked Potatoes	145g	68.1	228	28.3	2.1	4.1	9.7	6.9
Sweet & Savo... Food 2 Food 2 • GLENCOURT INC. Sweet & Savory Vegetable Rice Bowl	248g	100.0	133	22.6	3.2	0.8	3.6	2.8

Rocket Fuel Food Comparisons