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.

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Milk Chocolate Double Dipped Virginia Peanuts, Milk Chocolate vs Nestle, La Lechera, Fat Free Sweetened Condensed Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milk Chocola... Food 1 Food 1 • GIANT EAGLE, INC. Milk Chocolate Double Dipped Virginia Peanuts	30g	23.9	533	46.7	40.0	3.3	36.7	13.3
Nestle, La L... Food 2 Food 2 • GS1 MEXICO Nestle, La Lechera, Fat Free Sweetened Condensed Milk	30g	51.0	383	86.7	86.7	—	—	10.0

Calnaturale, Svelte, Hello Beautiful Organic Protein Shake, Chocolate, Chocolate vs Chocolate Chip Cookie Dough, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Calnaturale,... Food 1 Food 1 • CALIFORNIA NATURAL PRODUCTS Calnaturale, Svelte, Hello Beautiful Organic Protein Shake, Chocolate, Chocolate	330g	31.8	55	6.4	1.8	1.5	2.1	3.3
Chocolate Ch... Food 2 Food 2 • UPSTATE NIAGARA COOPERATIVE, INC. Chocolate Chip Cookie Dough, Original	240g	67.1	104	14.2	13.8	—	3.3	4.2

Reduced Fat Milk, Orange Cream Ice Pop vs Alpina, Avena Oatmeal Smoothie, Cinnamon, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Reduced Fat ... Food 1 Food 1 • FOSTER DAIRY FARMS Reduced Fat Milk, Orange Cream Ice Pop	236g	57.4	81	12.3	11.9	—	2.1	3.8
Alpina, Aven... Food 2 Food 2 • ALPINA PRODUCTOS ALIMENTICIOS Alpina, Avena Oatmeal Smoothie, Cinnamon, Cinnamon	200g	45.6	75	12.0	11.5	0.5	2.0	2.5

Organic Lowfat Milk, Chocolate vs Vanilla Flavored Milk Beverage, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Lowf... Food 1 Food 1 • DANONE US, LLC Organic Lowfat Milk, Chocolate	240g	45.7	62	10.0	9.2	0.4	1.0	3.3
Vanilla Flav... Food 2 Food 2 • NESTLE USA INC. Vanilla Flavored Milk Beverage	237g	39.6	68	8.4	—	—	2.1	3.4

Chocolate 2% Reduced Fat Lactose Free Ultra Filtered Milk, Chocolate vs Original Strawberries & Cream Meal Replacement Shake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate 2%... Food 1 Food 1 • CHOBANI, INC. Chocolate 2% Reduced Fat Lactose Free Ultra Filtered Milk	240g	29.4	88	6.3	5.0	—	2.1	8.3
Original Str... Food 2 Food 2 Original Strawberries & Cream Meal Replacement Shake	325g	37.9	55	7.4	5.5	1.5	1.9	3.1

Chocolate Milk, Strawberry vs Reduced Fat Chocolate Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Mi... Food 1 Food 1 • TURNER DAIRY FARMS INC. Chocolate Milk, Strawberry	240g	49.5	88	10.8	10.4	0.4	3.3	3.3
Reduced Fat ... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Reduced Fat Chocolate Milk, Chocolate	240g	45.5	67	9.6	8.8	—	2.1	3.3

Sweetened 50% Less Sugar Condensed Dairy Product, Sweetened vs Milkshakes, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened 50... Food 1 Food 1 • NESTLE USA INC. Sweetened 50% Less Sugar Condensed Dairy Product	30g	21.8	200	36.7	36.7	—	3.3	3.3
Milkshakes, ... Food 2 Food 2 • UNITED DAIRY FARMERS INC Milkshakes, Strawberry	255g	100.0	165	29.0	29.0	—	4.7	2.8

Banana Taffy Whole Milk, Banana Taffy vs 2% Chocolate Reduced Fat Ultra Filtered Organic Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Taffy... Food 1 Food 1 • BORDEN DAIRY COMPANY Banana Taffy Whole Milk	240g	53.4	92	11.3	11.3	—	3.3	3.3
2% Chocolate... Food 2 Food 2 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS 2% Chocolate Reduced Fat Ultra Filtered Organic Milk	240g	27.7	67	6.3	5.0	0.4	2.5	5.4

Protein Fortified Dairy Beverage, Chocolate vs Original Egg Nog, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein Fort... Food 1 Food 1 • SUPER STORE INDUSTRIES Protein Fortified Dairy Beverage, Chocolate	360g	92.5	83	13.6	12.2	0.6	1.1	5.6
Original Egg... Food 2 Food 2 • UPSTATE NIAGARA COOPERATIVE, INC. Original Egg Nog	120g	45.0	158	19.2	18.3	—	7.5	5.0

Holiday Egg Nog, Holiday vs Blueberry Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Holiday Egg Nog Food 1 Food 1 • BERKELEY FARMS INC. Holiday Egg Nog	120g	41.2	150	17.5	16.7	—	6.7	5.0
Blueberry Milk Food 2 Food 2 • VOLLEMAN DAIRY PROCESSING LLC Blueberry Milk	240g	53.5	83	11.3	10.8	—	2.9	2.9

Light Eggnog vs Organic Protein Smoothie, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Eggnog Food 1 Food 1 • HANNAFORD BROS. CO. Light Eggnog	120g	41.5	108	17.5	16.7	—	2.9	3.3
Organic Prot... Food 2 Food 2 • STONYFIELD FARM INC Organic Protein Smoothie, Vanilla	295g	49.7	64	8.8	5.1	0.3	0.7	5.1

Holiday Nog vs Sweetened Organic Condensed Milk, Sweetened

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Holiday Nog Food 1 Food 1 • URBAN REMEDY Holiday Nog	237g	47.7	97	11.0	5.9	0.8	4.6	2.1
Sweetened Or... Food 2 Food 2 • NESTLE USA INC. Sweetened Organic Condensed Milk	30g	42.5	433	73.3	73.3	—	10.0	10.0

Chocolate Milk vs Cinnamon Vanilla Holiday Milk, Cinnamon Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Milk Food 1 Food 1 • HUNTER JERSEY FARMS INC Chocolate Milk	414g	94.8	92	12.1	11.4	0.5	3.4	3.4
Cinnamon Van... Food 2 Food 2 • TARGET STORES Cinnamon Vanilla Holiday Milk	240g	75.1	104	15.8	15.0	—	3.3	3.3

Light Vanilla Nog, Light vs Real Dairy Power Shake, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Vanill... Food 1 Food 1 • TURKEY HILL DAIRY INC. Light Vanilla Nog	120g	45.4	125	19.2	18.3	—	3.8	4.2
Real Dairy P... Food 2 Food 2 • DAIRY FARMERS OF AMERICA, INC. Real Dairy Power Shake, Strawberry	325g	100.0	105	16.3	16.0	0.3	2.8	3.7

Rich Chocolate Ultra Filtered Milk, Chocolate vs Organic Chocolate 2% Reduced Fat Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Chocola... Food 1 Food 1 • FAIR OAKS FARMS BRANDS, INC. Rich Chocolate Ultra Filtered Milk, Chocolate	414g	41.5	53	5.1	5.1	—	1.9	3.9
Organic Choc... Food 2 Food 2 • STAR MARKETS CO. Organic Chocolate 2% Reduced Fat Milk, Chocolate	240g	55.4	79	11.7	10.4	—	2.1	3.8

Vanilla Mint Vitamin D Milk, Vanilla Mint vs Fat Free Sweetened Condensed Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Mint... Food 1 Food 1 • SCHNEIDER'S DAIRY, INC. Vanilla Mint Vitamin D Milk	240g	59.4	88	12.5	12.5	—	2.9	2.9
Fat Free Swe... Food 2 Food 2 • EAGLE FAMILY FOODS GROUP LLC Fat Free Sweetened Condensed Milk	41g	49.0	24	61.0	61.0	—	—	9.8

Strawberry Flavored Lowfat Milk, Strawberry vs 2% Reduced Fat Chocolate Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • NESTLE USA INC. Strawberry Flavored Lowfat Milk	414g	77.7	60	9.7	9.2	0.2	1.0	3.4
2% Reduced F... Food 2 Food 2 • GOSSNER FOODS INC 2% Reduced Fat Chocolate Milk	240g	59.5	83	12.9	12.5	0.4	2.1	3.3

Creamy Chocolate Milk Shake, Creamy Chocolate vs Flavored Milk, Orange Creme

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Choco... Food 1 Food 1 • HP HOOD LLC-LICENSED PRODUCTS Creamy Chocolate Milk Shake	355g	100.0	93	15.8	14.4	0.6	2.0	3.7
Flavored Mil... Food 2 Food 2 • PRAIRIE FARMS DAIRY, INC. Flavored Milk, Orange Creme	240g	69.3	96	14.6	14.6	—	2.9	2.9

Old Fashioned Chocolate Homogenized Milk, Old Fashioned Chocolate vs Orange Cream, Orange

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old Fashione... Food 1 Food 1 • DARIGOLD, INC. Old Fashioned Chocolate Homogenized Milk	414g	100.0	123	16.9	14.5	0.2	4.1	4.8
Orange Cream Food 2 Food 2 • MULTICOM PUBLISHING INCORPORATED Orange Cream	250g	57.4	88	11.6	11.2	—	3.6	2.8

Omega 3 + Protein Vanilla Lightly Sweetened Flaxmilk, Vanilla vs Reduced Fat Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Omega 3 + Pr... Food 1 Food 1 • GOOD KARMA FOODS, INC. Omega 3 + Protein Vanilla Lightly Sweetened Flaxmilk, Vanilla	240g	21.8	46	4.6	4.2	—	1.3	3.3
Reduced Fat ... Food 2 Food 2 • SHAMROCK FOODS COMPANY Reduced Fat Milk, Chocolate	354g	83.0	85	12.2	11.3	0.3	2.3	3.7

Rocket Fuel Food Comparisons