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

Milk Shakers, Simply Vanilla vs Milkshake Cinnabon, Cinnamon Roll

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milk Shakers... Food 1 Food 1 • WHITNEY FOODS, INC. Milk Shakers, Simply Vanilla	237g	71.3	110	15.6	15.2	0.4	3.8	3.0
Milkshake Ci... Food 2 Food 2 • RICH PRODUCTS CORPORATION Milkshake Cinnabon, Cinnamon Roll	474g	100.0	141	18.1	15.0	0.2	5.1	2.5

Chocolate 2% Reduced Fat Milk Boxes, Chocolate vs International Delight, Nog, Dairy Beverage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate 2%... Food 1 Food 1 • THE A2 MILK COMPANY Chocolate 2% Reduced Fat Milk Boxes	236g	43.6	64	9.3	8.9	—	2.1	3.4
Internationa... Food 2 Food 2 • DEAN FOODS COMPANY International Delight, Nog, Dairy Beverage	120g	43.6	108	18.3	16.7	—	1.7	3.3

Muscle Milk, Lean Muscle Protein Powder, Vanilla Creme, Vanilla Creme vs Vitamin D Mmmmilk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muscle Milk,... Food 1 Food 1 • PEPSICO, INC. (CYTOSPORT) Muscle Milk, Lean Muscle Protein Powder, Vanilla Creme, Vanilla Creme	55g	21.2	436	27.3	5.5	5.5	16.4	45.5
Vitamin D Mm... Food 2 Food 2 • SHAMROCK FOODS COMPANY Vitamin D Mmmmilk, Chocolate	240g	55.3	96	12.1	11.3	0.4	3.8	3.8

Old Fashioned Vanilla Homogenized Milk, Old Fashioned Vanilla vs Vanilla Grade A Milk, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old Fashione... Food 1 Food 1 • DARIGOLD, INC. Old Fashioned Vanilla Homogenized Milk	414g	100.0	111	15.5	14.7	—	3.9	3.9
Vanilla Grad... Food 2 Food 2 • ROSA BROTHERS MILK COMPANY INCORPORATED Vanilla Grade A Milk	240g	51.4	83	10.8	10.8	—	3.3	2.9

Milk, Chocolate vs High Protein Lowfat Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milk, Chocolate Food 1 Food 1 • TURKEY HILL DAIRY INC. Milk, Chocolate	414g	100.0	77	13.5	12.8	—	1.1	3.4
High Protein... Food 2 Food 2 • DANONE US, LLC High Protein Lowfat Milk, Chocolate	296g	55.6	71	9.8	9.1	0.3	1.0	5.1

Reduced Fat Milk, With Milk Vanilla & Cinnamon vs Oat Smoothie, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Reduced Fat ... Food 1 Food 1 • ANDERSON ERICKSON DAIRY CO. Reduced Fat Milk, With Milk Vanilla & Cinnamon	240g	55.5	79	11.7	10.4	—	2.1	2.9
Oat Smoothie... Food 2 Food 2 • GOYA FOODS, INC. Oat Smoothie, Original	250g	37.7	68	8.4	5.6	0.8	2.8	2.0

Strawberry Flavored Whole Milk, Strawberry vs 1% Lowfat Chocolate Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • DFA DAIRY BRANDS, LLC Strawberry Flavored Whole Milk	240g	53.4	88	11.3	10.4	—	3.3	3.3
1% Lowfat Ch... Food 2 Food 2 • WEIS MARKETS, INC. 1% Lowfat Chocolate Milk, Chocolate	355g	95.2	76	13.5	13.0	—	1.1	3.4

Midnight Chocolate 2% Reduced Fat Milk, Midnight Chocolate vs 2% Reduced Fat Milk, Midnight Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Midnight Cho... Food 1 Food 1 • LALA U.S., INC. Midnight Chocolate 2% Reduced Fat Milk	240g	65.4	88	14.2	12.9	0.4	2.1	3.8
2% Reduced F... Food 2 Food 2 • LALA U.S., INC. 2% Reduced Fat Milk, Midnight Chocolate	240g	63.5	88	13.8	12.9	0.4	2.1	3.3

Milk, Dutch Chocolate vs Condensed Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milk, Dutch ... Food 1 Food 1 • COUNTRY DAIRY INC. Milk, Dutch Chocolate	236g	61.3	97	13.1	12.3	—	3.8	3.4
Condensed Milk Food 2 Food 2 • JYHR Condensed Milk	100g	100.0	328	56.8	—	—	7.5	8.2

Organic Chocolate Lowfat Milk, Chocolate vs Caramel Popcorn Whole Milk, Caramel Popcorn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Choc... Food 1 Food 1 • DANONE US, LLC Organic Chocolate Lowfat Milk, Chocolate	236g	45.6	64	9.8	9.3	—	1.1	3.4
Caramel Popc... Food 2 Food 2 • BORDEN DAIRY COMPANY Caramel Popcorn Whole Milk	240g	55.4	92	11.7	11.3	—	3.3	3.3

Low Fat Chocolate Milk, Chocolate vs Chocolate Fat Free Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Choc... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Low Fat Chocolate Milk, Chocolate	240g	57.8	75	12.9	9.6	0.8	1.0	2.5
Chocolate Fa... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Chocolate Fat Free Milk	240g	53.6	62	11.3	10.8	—	—	3.3

Lactose Free Eggnog vs Old Fashioned Egg Nog, Old Fashioned

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lactose Free... Food 1 Food 1 • AKPHARMA INC. Lactose Free Eggnog	120g	39.3	142	16.7	15.8	—	7.5	3.3
Old Fashione... Food 2 Food 2 • DARIGOLD, INC. Old Fashioned Egg Nog	120g	47.2	167	20.0	15.0	—	8.3	2.5

Caramel Flavored Sweetened Condensed Milk, Caramel vs Chocolate 1% Low Fat Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caramel Flav... Food 1 Food 1 • EAGLE FAMILY FOODS GROUP LLC Caramel Flavored Sweetened Condensed Milk	39g	42.8	333	56.4	56.4	—	7.7	7.7
Chocolate 1%... Food 2 Food 2 • MEIJER, INC. Chocolate 1% Low Fat Milk	240g	39.7	54	8.3	7.5	—	1.0	3.3

Alabama's Organic Milk vs Chocolate Fudge Brownie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Alabama's Or... Food 1 Food 1 • WORKING COWS DAIRY Alabama's Organic Milk	240g	53.7	69	11.7	10.8	0.4	0.8	3.3
Chocolate Fu... Food 2 Food 2 • WHITNEY FOODS, INC. Chocolate Fudge Brownie	296g	96.8	108	17.2	16.2	0.7	3.0	3.0

Intense Milk, Caramel Apple vs Sweet Heaven Sweetened Condensed Creamer, Sweet Heaven

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Intense Milk... Food 1 Food 1 • UPSTATE NIAGARA COOPERATIVE, INC. Intense Milk, Caramel Apple	240g	69.0	108	14.6	13.8	—	3.8	4.2
Sweet Heaven... Food 2 Food 2 • PREMIUM GLOBAL GROUP, LLC Sweet Heaven Sweetened Condensed Creamer	30g	46.7	467	80.0	73.3	—	13.3	3.3

Chocolate 2% Reduced Fat Organic Milk, Chocolate vs Natural Milk Flavor Drink, Natural Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate 2%... Food 1 Food 1 • GLENCOURT INC. Chocolate 2% Reduced Fat Organic Milk	240g	43.6	71	9.6	9.6	0.4	2.1	3.3
Natural Milk... Food 2 Food 2 • BRISTOL-MYERS SQUIBB/MEAD JOHNSON NUTRITIONALS Natural Milk Flavor Drink	240g	37.7	67	8.3	3.8	0.4	2.5	2.5

Chocolate Fudge Brownie vs Rumble, Supershake Nourishing Drink, Vanilla Maple, Vanilla Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Fu... Food 1 Food 1 • WHITNEY FOODS, INC. Chocolate Fudge Brownie	296g	96.8	108	17.2	16.2	0.7	3.0	3.0
Rumble, Supe... Food 2 Food 2 • FORGE MOUNTAIN CORP. Rumble, Supershake Nourishing Drink, Vanilla Maple, Vanilla Maple	355g	39.1	70	7.9	3.1	2.3	2.3	5.6

1% Lowfat Milk, Strawberry vs Coffee Flavor Caffeinated Cultured Dairy Drink, Coffee

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
1% Lowfat Mi... Food 1 Food 1 • PRAIRIE FARMS DAIRY, INC. 1% Lowfat Milk, Strawberry	240g	55.6	67	11.7	11.7	—	1.0	3.3
Coffee Flavo... Food 2 Food 2 • DANONE US, LLC Coffee Flavor Caffeinated Cultured Dairy Drink	296g	35.4	61	6.1	4.4	—	0.5	8.5

Low Fat Milk, Chocolate vs Nutrition Shake Plus, Vanilla, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Milk... Food 1 Food 1 • OBERWEIS DAIRY, INC. Low Fat Milk, Chocolate	237g	25.9	38	5.9	5.1	0.4	0.2	3.8
Nutrition Sh... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Nutrition Shake Plus, Vanilla, Vanilla	240g	98.2	146	20.8	8.3	—	4.6	5.4

Low Fat Milk, Vanilla vs 2% Reduced Fat Ultra Filtered Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Milk... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Low Fat Milk, Vanilla	240g	47.8	62	10.8	9.6	0.8	1.0	3.3
2% Reduced F... Food 2 Food 2 • FAIR OAKS FARMS BRANDS, INC. 2% Reduced Fat Ultra Filtered Milk, Chocolate	240g	23.8	58	5.4	5.0	0.4	1.9	5.4

Rocket Fuel Food Comparisons