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

Quaker Instant Oatmeal Flavor Variety (18 1.51 Ouncz) 27.3 Ounces 18 Count Paper Pouches vs Quaker Real Medleys Summer Berry Oatmeal 2.46 Ounce Cup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. Quaker Instant Oatmeal Flavor Variety (18 1.51 Ouncz) 27.3 Ounces 18 Count Paper Pouches	43g	57.7	369	75.7	28.8	6.8	5.0	9.1
Quaker Real ... Food 2 Food 2 • PEPSICO INC. Quaker Real Medleys Summer Berry Oatmeal 2.46 Ounce Cup	70g	85.4	357	72.9	20.0	10.0	4.3	11.4

Quaker Select Starts High Fiber Cinnamon Swirl Instant Oatmeal (8 1.58 Oz) 12.6 Ounce 8 Count Paper Box vs Quaker Strawberries & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Packet Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Selec... Food 1 Food 1 • PEPSICO INC. Quaker Select Starts High Fiber Cinnamon Swirl Instant Oatmeal (8 1.58 Oz) 12.6 Ounce 8 Count Paper Box	45g	47.4	369	76.2	13.8	22.2	4.9	8.9
Quaker Straw... Food 2 Food 2 • PEPSICO INC. Quaker Strawberries & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Packet Box	35g	48.0	381	76.4	33.5	6.0	6.2	8.0

Quaker Instant Oatmeal Honey & Almonds 1.76 Oz vs Quaker Instant Grits Butter (12 1 Ounce) 12 Ounce 12 Pack Packets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. BRAND OWNER Quaker Instant Oatmeal Honey & Almonds 1.76 Oz	50g	55.7	380	68.0	20.0	10.0	8.0	14.0
Quaker Insta... Food 2 Food 2 • PEPSICO INC. Quaker Instant Grits Butter (12 1 Ounce) 12 Ounce 12 Pack Packets	28g	38.2	366	74.7	0.9	4.7	5.7	8.1

Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper Box vs Gold Medal Tortilla Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Selec... Food 1 Food 1 • PEPSICO INC. Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper Box	45g	47.6	369	76.6	14.9	22.3	4.7	8.7
Gold Medal T... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Tortilla Flour	30g	42.9	356	75.5	1.6	2.4	1.3	10.5

Quaker Instant Oatmeal Cinnamon Roll (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Box vs Quaker Select Starts Weight Control Banana Bread (8 1.58 Ounce) 12.64 Ounce 8 Pack Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. Quaker Instant Oatmeal Cinnamon Roll (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Box	43g	56.4	372	74.4	20.9	7.0	5.8	9.3
Quaker Selec... Food 2 Food 2 • PEPSICO INC. Quaker Select Starts Weight Control Banana Bread (8 1.58 Ounce) 12.64 Ounce 8 Pack Paper Box	45g	44.1	356	64.4	2.2	13.3	6.7	15.6

Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper Box vs Quaker Select Starts Low Sugar Instant Oatmeal (4 1.23 Oz Strawberries & Cream, 6 1.23 Oz Peaches & Cream) 12.3 Ounce 10 Count Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Selec... Food 1 Food 1 • PEPSICO INC. Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper Box	45g	47.6	369	76.6	14.9	22.3	4.7	8.7
Quaker Selec... Food 2 Food 2 • PEPSICO INC. Quaker Select Starts Low Sugar Instant Oatmeal (4 1.23 Oz Strawberries & Cream, 6 1.23 Oz Peaches & Cream) 12.3 Ounce 10 Count Box	35g	41.7	373	69.5	13.3	7.9	7.8	10.6

Quaker Instant Oatmeal Cinnamon Roll (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Box vs Quaker Protein Cranberry Almond Instant Oatmeal (8 2.18 Oz) 17.4 Ounce 8 Pack Bag In Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. Quaker Instant Oatmeal Cinnamon Roll (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Box	43g	56.4	372	74.4	20.9	7.0	5.8	9.3
Quaker Prote... Food 2 Food 2 • PEPSICO INC. Quaker Protein Cranberry Almond Instant Oatmeal (8 2.18 Oz) 17.4 Ounce 8 Pack Bag In Box	62g	68.9	387	66.1	21.0	8.1	7.3	16.1

Pillsbury Hotel & Restaurant Self Rising All Purpose Flour vs Quaker Instant Oatmeal Honey & Almonds 1.76 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pillsbury Ho... Food 1 Food 1 • GENERAL MILLS SALES INC. Pillsbury Hotel & Restaurant Self Rising All Purpose Flour	30g	41.8	320	73.0	1.0	2.0	—	9.0
Quaker Insta... Food 2 Food 2 • PEPSICO INC. BRAND OWNER Quaker Instant Oatmeal Honey & Almonds 1.76 Oz	50g	55.7	380	68.0	20.0	10.0	8.0	14.0

Quaker Cinnamon & Spice Instant Oatmeal(10 1.51 Ounce) 15.1 Ounce 10 Count Paper Pouches vs Quaker Raisin, Date & Walnut Instant Oatmeal (10 1.3 Ounce) 13 Ounce 10 Pack Paper Pouch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Cinna... Food 1 Food 1 • PEPSICO INC. Quaker Cinnamon & Spice Instant Oatmeal(10 1.51 Ounce) 15.1 Ounce 10 Count Paper Pouches	43g	56.5	372	74.4	25.6	7.0	4.7	9.3
Quaker Raisi... Food 2 Food 2 • PEPSICO INC. Quaker Raisin, Date & Walnut Instant Oatmeal (10 1.3 Ounce) 13 Ounce 10 Pack Paper Pouch	37g	46.9	372	72.3	30.7	7.1	7.1	8.8

Gold Medal Golden Shield Bakers Cookie And Pastry Enriched Unbleached Flour vs Quaker Instant Oatmeal Cinnamon Roll (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal G... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Golden Shield Bakers Cookie And Pastry Enriched Unbleached Flour	100g	100.0	352	75.6	1.0	2.6	1.3	9.5
Quaker Insta... Food 2 Food 2 • PEPSICO INC. Quaker Instant Oatmeal Cinnamon Roll (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Box	43g	56.4	372	74.4	20.9	7.0	5.8	9.3

Zee Zees Grahamz, French Toast, Iw, Wg 1 Oz vs Gold Medal Golden Shield Bakers Cookie And Pastry Enriched Unbleached Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zee Zees Gra... Food 1 Food 1 • NATIONAL FOOD GROUP Zee Zees Grahamz, French Toast, Iw, Wg 1 Oz	28g	38.6	429	75.0	28.6	3.6	14.3	7.1
Gold Medal G... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Golden Shield Bakers Cookie And Pastry Enriched Unbleached Flour	100g	100.0	352	75.6	1.0	2.6	1.3	9.5

Quaker Oatmeal Real Medley Apple Walnut Cup 2.46 Z/12 vs Quaker Instant Grits Flavor Variety (3 1 Oz Original, 4 1 Oz Butter, 3 1 Oz Cheddar Cheese, 2 1 Oz Country Bacon) 12 Ounce 12 Pack Bag In Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Oatme... Food 1 Food 1 • PEPSICO INC. BRAND OWNER Quaker Oatmeal Real Medley Apple Walnut Cup 2.46 Z/12	75g	95.0	387	72.0	29.3	6.7	9.3	8.0
Quaker Insta... Food 2 Food 2 • PEPSICO INC. Quaker Instant Grits Flavor Variety (3 1 Oz Original, 4 1 Oz Butter, 3 1 Oz Cheddar Cheese, 2 1 Oz Country Bacon) 12 Ounce 12 Pack Bag In Box	28g	38.4	358	74.3	1.2	4.2	4.6	8.4

Quaker Instant Oatmeal Honey & Almonds 1.76 Oz vs Quaker Peaches & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Count Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. BRAND OWNER Quaker Instant Oatmeal Honey & Almonds 1.76 Oz	50g	55.7	380	68.0	20.0	10.0	8.0	14.0
Quaker Peach... Food 2 Food 2 • PEPSICO INC. Quaker Peaches & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Count Paper Box	35g	47.8	382	76.2	33.2	6.0	6.4	8.0

Quaker Lower Sugar Instant Oatmeal Apples & Cinnamon (10 1.09 Oz) 10.9 Ounce 10 Pack Packets vs Gold Medal Tortilla Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Lower... Food 1 Food 1 • PEPSICO INC. Quaker Lower Sugar Instant Oatmeal Apples & Cinnamon (10 1.09 Oz) 10.9 Ounce 10 Pack Packets	31g	37.0	355	71.0	19.4	9.7	4.8	9.7
Gold Medal T... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Tortilla Flour	30g	42.9	356	75.5	1.6	2.4	1.3	10.5

Quaker Instant Oatmeal Food Service Variety Pack (64 .98 Ounce) 62.72 Ounce 64 Count Paper Pouches vs Quaker Instant Oatmeal Dinosaur Eggs Brown Sugar (8 1.76 Oz) 14.1 Ounce 8 Pack Paper Packets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. Quaker Instant Oatmeal Food Service Variety Pack (64 .98 Ounce) 62.72 Ounce 64 Count Paper Pouches	43g	57.1	369	76.4	29.2	8.3	5.0	8.7
Quaker Insta... Food 2 Food 2 • PEPSICO INC. Quaker Instant Oatmeal Dinosaur Eggs Brown Sugar (8 1.76 Oz) 14.1 Ounce 8 Pack Paper Packets	50g	63.4	382	72.1	23.6	6.7	7.9	9.3

Quaker Instant Grits Flavor Variety (3 1 Oz Original, 4 1 Oz Butter, 3 1 Oz Cheddar Cheese, 2 1 Oz Country Bacon) 12 Ounce 12 Pack Bag In Box vs Quaker Instant Oatmeal Bakery Favorites Apple Crisp/Cinnamon Roll/Banana Bread (10 1.46 Ounce) 14.6 Ounce 10 Pack Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. Quaker Instant Grits Flavor Variety (3 1 Oz Original, 4 1 Oz Butter, 3 1 Oz Cheddar Cheese, 2 1 Oz Country Bacon) 12 Ounce 12 Pack Bag In Box	28g	38.4	358	74.3	1.2	4.2	4.6	8.4
Quaker Insta... Food 2 Food 2 • PEPSICO INC. Quaker Instant Oatmeal Bakery Favorites Apple Crisp/Cinnamon Roll/Banana Bread (10 1.46 Ounce) 14.6 Ounce 10 Pack Paper Box	40g	54.7	375	77.5	35.0	7.5	5.0	7.5

Quaker Protein Cranberry Almond Instant Oatmeal (8 2.18 Oz) 17.4 Ounce 8 Pack Bag In Box vs Quaker Instant Oatmeal Flavor Variety (18 1.51 Ouncz) 27.3 Ounces 18 Count Paper Pouches

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Prote... Food 1 Food 1 • PEPSICO INC. Quaker Protein Cranberry Almond Instant Oatmeal (8 2.18 Oz) 17.4 Ounce 8 Pack Bag In Box	62g	68.9	387	66.1	21.0	8.1	7.3	16.1
Quaker Insta... Food 2 Food 2 • PEPSICO INC. Quaker Instant Oatmeal Flavor Variety (18 1.51 Ouncz) 27.3 Ounces 18 Count Paper Pouches	43g	57.7	369	75.7	28.8	6.8	5.0	9.1

Quaker Instant Grits Butter 1.48 Ounce Plastic Cup vs Quaker Lower Sugar Instant Oatmeal Apples & Cinnamon (10 1.09 Oz) 10.9 Ounce 10 Pack Packets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. Quaker Instant Grits Butter 1.48 Ounce Plastic Cup	42g	58.5	357	75.8	0.8	4.5	3.8	8.5
Quaker Lower... Food 2 Food 2 • PEPSICO INC. Quaker Lower Sugar Instant Oatmeal Apples & Cinnamon (10 1.09 Oz) 10.9 Ounce 10 Pack Packets	31g	37.0	355	71.0	19.4	9.7	4.8	9.7

Quaker Raisin, Date & Walnut Instant Oatmeal (10 1.3 Ounce) 13 Ounce 10 Pack Paper Pouch vs Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Raisi... Food 1 Food 1 • PEPSICO INC. Quaker Raisin, Date & Walnut Instant Oatmeal (10 1.3 Ounce) 13 Ounce 10 Pack Paper Pouch	37g	46.9	372	72.3	30.7	7.1	7.1	8.8
Quaker Selec... Food 2 Food 2 • PEPSICO INC. Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper Box	45g	47.6	369	76.6	14.9	22.3	4.7	8.7

Quaker Instant Oatmeal Bakery Favorites Apple Crisp/Cinnamon Roll/Banana Bread (10 1.46 Ounce) 14.6 Ounce 10 Pack Paper Box vs Quaker Raisins & Spice Instant Oatmeal (10 1.51 Ounce) 15.1 Ounces 10 Count Paper Packets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. Quaker Instant Oatmeal Bakery Favorites Apple Crisp/Cinnamon Roll/Banana Bread (10 1.46 Ounce) 14.6 Ounce 10 Pack Paper Box	40g	54.7	375	77.5	35.0	7.5	5.0	7.5
Quaker Raisi... Food 2 Food 2 • PEPSICO INC. Quaker Raisins & Spice Instant Oatmeal (10 1.51 Ounce) 15.1 Ounces 10 Count Paper Packets	43g	56.5	349	74.4	32.6	7.0	4.7	9.3

Rocket Fuel Food Comparisons