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

Brown Sugar Mashed Sweet Potatoes & Carrots, Brown Sugar vs Sauced Cheesy Pasta & Broccoli With Onions & Bacon, Sauced With Onions & Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Sugar ... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Brown Sugar Mashed Sweet Potatoes & Carrots	134g	45.9	97	19.4	10.5	2.2	1.5	0.8
Sauced Chees... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Sauced Cheesy Pasta & Broccoli With Onions & Bacon, Sauced With Onions & Bacon	283g	81.0	110	15.9	0.7	1.4	2.8	4.6

Breaded Zucchini Discs 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
Breaded Zucc... Food 1 Food 1 • GIANT EAGLE, INC. Breaded Zucchini Discs	76g	45.0	250	32.9	2.6	2.6	10.5	4.0
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

Garlic Mashed Potatoes Sides, Garlic vs Mashed Butternut Squash With Brown Sugar, Mashed With Brown Sugar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Mashe... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Garlic Mashed Potatoes Sides	141g	29.7	78	11.4	0.7	0.7	2.8	2.8
Mashed Butte... Food 2 Food 2 • CONAGRA BRANDS, INC. Mashed Butternut Squash With Brown Sugar, Mashed With Brown Sugar	113g	33.8	88	15.9	5.3	0.9	1.8	1.8

Cheddar Bacon Potatoes Russet Potatoes In A 100% Real Cheddar Cheese Sauce Accented With Bacon & Topped With Toasted Bread Crumbs, Cheddar Bacon Potatoes vs Asparagus Risotto Creamy Cheese Risotto With Asparagus, Asparagus Risotto

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Baco... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Cheddar Bacon Potatoes Russet Potatoes In A 100% Real Cheddar Cheese Sauce Accented With Bacon & Topped With Toasted Bread Crumbs	121g	31.2	165	14.1	0.8	0.8	9.9	5.8
Asparagus Ri... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Asparagus Risotto Creamy Cheese Risotto With Asparagus	140g	45.6	107	17.1	1.4	0.7	3.2	2.9

Teriyaki vs Ancient Grains Chik'n Tenders, Ancient Grains Chik'n

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Teriyaki Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Teriyaki	140g	43.7	107	17.9	1.4	2.1	2.1	3.6
Ancient Grai... Food 2 Food 2 Ancient Grains Chik'n Tenders, Ancient Grains Chik'n	100g	26.9	180	17.0	2.0	3.0	7.0	14.0

Crispy Green Beans Fries vs Sweet Potato & Cauliflower Dino Veggie Tots, Sweet Potato & Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Green... Food 1 Food 1 • GOLDEN COUNTY FOODS, INC. Crispy Green Beans Fries	84g	27.6	131	19.1	1.2	2.4	6.0	2.4
Sweet Potato... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Sweet Potato & Cauliflower Dino Veggie Tots	76g	43.0	224	31.6	1.3	2.6	9.2	5.3

Mashed Butternut Squash With Brown Sugar, Mashed With Brown Sugar vs Southwestern Steam In Bag! Rice, Southwestern

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Butte... Food 1 Food 1 • CONAGRA BRANDS, INC. Mashed Butternut Squash With Brown Sugar, Mashed With Brown Sugar	113g	33.8	88	15.9	5.3	0.9	1.8	1.8
Southwestern... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Southwestern Steam In Bag! Rice	188g	81.2	122	22.9	1.1	1.1	1.9	2.7

Healthy Choice, Portabella Parmesan Risotto vs Green Corn Tamales

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS, INC. Healthy Choice, Portabella Parmesan Risotto	269g	61.4	82	13.0	1.5	1.5	1.5	3.4
Green Corn T... Food 2 Food 2 • GRACEKENNEDY FOODS (USA) LLC Green Corn Tamales	132g	57.1	159	24.2	9.9	2.3	5.3	3.0

Garlic Parmesan Freshly Cooked Pasta In A Creamy Garlic Parmesan Cheese Sauce, Topped With Garlic Seasoned Bread Crumbs Mac & Cheese, Garlic Parmesan vs Gourmet Twice Baked Potato, Cheddar Cheese, Sour Cream, Bacon & Chives

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Parme... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Garlic Parmesan Freshly Cooked Pasta In A Creamy Garlic Parmesan Cheese Sauce, Topped With Garlic Seasoned Bread Crumbs Mac & Cheese	225g	66.4	151	16.0	1.8	0.9	6.7	6.2
Gourmet Twic... Food 2 Food 2 • WAL-MART STORES, INC. Gourmet Twice Baked Potato, Cheddar Cheese, Sour Cream, Bacon & Chives	174g	52.7	167	17.8	2.9	2.3	8.1	5.8

Parmesan Risotto vs Moroccan Gold Plant Based Wrap, Moroccan Gold

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Ris... Food 1 Food 1 • CARLA'S PASTA INC. Parmesan Risotto	185g	86.3	184	24.3	0.5	0.5	8.1	4.3
Moroccan Gol... Food 2 Food 2 • CB FOOD COMPANY Moroccan Gold Plant Based Wrap	156g	82.9	160	29.5	1.9	2.6	3.2	3.9

Southwest Rice vs Cornbread Casserole Mix + Match, Cornbread Casserole

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest Rice Food 1 Food 1 • PRICE CHOPPER SUPERMARKETS Southwest Rice	188g	81.2	122	22.9	1.1	1.1	1.9	2.7
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

Yellow Rice With Pink Beans vs Potato Bake Potato Slices & Red Onion In A White Cheese Gratin Sauce, Potato Bake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Rice ... Food 1 Food 1 • GOYA FOODS, INC. Yellow Rice With Pink Beans	142g	63.4	127	24.7	1.4	2.1	2.1	3.5
Potato Bake ... Food 2 Food 2 • TARGET STORES Potato Bake Potato Slices & Red Onion In A White Cheese Gratin Sauce	132g	35.0	167	14.4	2.3	0.8	9.9	4.6

Spicy Sriracha Grain Steam In Bag Seasoned Wheat Berries, Barley, Green Beans And Red Bell Peppers Blend, Spicy Sriracha Grain vs Regular Hushpuppies

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Srirac... Food 1 Food 1 • TARGET STORES Spicy Sriracha Grain Steam In Bag Seasoned Wheat Berries, Barley, Green Beans And Red Bell Peppers Blend	140g	41.5	100	18.6	1.4	3.6	1.8	3.6
Regular Hush... Food 2 Food 2 • HARVEST SELECT CATFISH Regular Hushpuppies	52g	37.2	269	38.5	3.9	1.9	9.6	3.9

Farm Rich Jalapeo Peppers, 18 Oz vs Macaroni & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farm Rich Ja... Food 1 Food 1 • RICH PRODUCTS CORPORATION Farm Rich Jalapeo Peppers, 18 Oz	80g	40.6	275	27.5	1.3	1.2	17.5	5.0
Macaroni & C... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Macaroni & Cheese	227g	81.8	185	18.9	3.1	0.4	8.8	7.5

Asian Bbq Style 7 Whole Grains vs Green Giant Rosemary Steamers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asian Bbq St... Food 1 Food 1 • LAKESIDE FOODS, INC. Asian Bbq Style 7 Whole Grains	142g	53.6	120	21.1	4.2	2.1	2.1	2.8
Green Giant ... Food 2 Food 2 • GENERAL MILLS, INC. Green Giant Rosemary Steamers	226g	49.5	88	14.2	2.2	3.1	2.7	2.7

Crispy Lightly Breaded Cauliflower Florets, Crispy vs Corn Veggie Tots, Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Light... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Crispy Lightly Breaded Cauliflower Florets	84g	25.6	179	22.6	2.4	7.1	8.3	3.6
Corn Veggie ... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Corn Veggie Tots	85g	35.2	200	27.1	2.4	5.9	9.4	3.5

Kineret Breaded Cauliflower, 14.1 Oz vs Creamy Pesto Whole Grain Blend Of Brown Rice & Red Quinoa, Sliced Green And Yellow Zucchini Squash, Halved Cherry Tomatoes, And Chopped Kale In A Creamy Pesto Sauce Topped With Parmesan Cheese Veggies & Grains, Creamy Pesto

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kineret Brea... Food 1 Food 1 • ROYAL WINE CORPORATION Kineret Breaded Cauliflower, 14.1 Oz	100g	39.3	160	21.0	1.0	1.0	7.0	4.0
Creamy Pesto... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Creamy Pesto Whole Grain Blend Of Brown Rice & Red Quinoa, Sliced Green And Yellow Zucchini Squash, Halved Cherry Tomatoes, And Chopped Kale In A Creamy Pesto Sauce Topped With Parmesan Cheese Veggies & Grains	368g	29.4	49	5.4	0.8	1.4	2.2	2.2

Jerusalem Potato Burekas vs Organic Wild Rice Mushroom Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jerusalem Po... Food 1 Food 1 • ANALOGIX SEMICONDUCTOR, INC. Jerusalem Potato Burekas	38g	23.2	289	31.6	—	—	15.8	5.3
Organic Wild... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Organic Wild Rice Mushroom Blend	142g	59.2	141	22.5	2.8	1.4	4.2	3.5

Garlic & Parmesan Roasted Red Potatoes, Garlic & Parmesan vs Meat Tortellini Pasta, Meat, Tortellini

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Par... Food 1 Food 1 • MR. DEE'S INC. Garlic & Parmesan Roasted Red Potatoes	100g	35.6	120	20.0	2.0	2.0	3.5	3.0
Meat Tortell... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Meat Tortellini Pasta, Meat, Tortellini	100g	56.6	210	31.0	1.0	2.0	4.5	9.0

Belgian Style Blueberry Waffles, Blueberry vs Chicken Breast Meat, Bacon Added, Crisp Vegetables & Cooked Eggs In A Delicious Gourmet Sauce Fried Rice, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Belgian Styl... Food 1 Food 1 • THE KELLOGG COMPANY Belgian Style Blueberry Waffles, Blueberry	55g	46.9	291	45.5	14.6	1.8	10.9	3.6
Chicken Brea... Food 2 Food 2 • WAL-MART STORES, INC. Chicken Breast Meat, Bacon Added, Crisp Vegetables & Cooked Eggs In A Delicious Gourmet Sauce Fried Rice	255g	100.0	169	27.1	1.2	0.8	3.1	6.3

Rocket Fuel Food Comparisons