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

Peppermint Mocha Flavored Holiday Nog, Peppermint Mocha vs Caramel Popcorn Whole Milk, Caramel Popcorn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peppermint M... Food 1 Food 1 • KEMPS LLC Peppermint Mocha Flavored Holiday Nog	236g	81.0	119	17.8	16.1	0.4	3.8	3.8
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

Strawberry Banana Flavor Caffeinated & Cultured Dairy Drink, Strawberry Banana vs Southern Eggnog

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • DANONE US, LLC Strawberry Banana Flavor Caffeinated & Cultured Dairy Drink	296g	37.3	64	6.4	6.4	—	0.5	8.5
Southern Eggnog Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Southern Eggnog	120g	45.1	158	19.2	19.2	—	7.5	4.2

Chocolate 2% Reduced Fat Milk, Chocolate vs Bite Sized Eggnog Flavored Shortbread Cookies, Eggnog

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate 2%... Food 1 Food 1 • KEMPS LLC Chocolate 2% Reduced Fat Milk	236g	59.5	19	13.1	11.9	0.4	2.1	3.4
Bite Sized E... Food 2 Food 2 • SWEETZELS COOKIES, INC. Bite Sized Eggnog Flavored Shortbread Cookies, Eggnog	29g	30.8	483	55.2	20.7	—	24.1	—

Chocolate Milk, Chocolate vs Reduced Fat Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Milk Food 1 Food 1 • ARPS DAIRY, INC. Chocolate Milk	240g	49.5	83	10.8	10.4	0.4	3.3	3.3
Reduced Fat ... Food 2 Food 2 • OBERWEIS DAIRY, INC. Reduced Fat Milk, Chocolate	355g	77.1	76	11.3	10.4	0.3	2.3	3.1

Chocolate Deliciously Creamy Milk, Chocolate vs Custard Shake, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate De... Food 1 Food 1 • SAND HILL DAIRY Chocolate Deliciously Creamy Milk	240g	49.4	83	10.4	10.0	—	3.8	3.3
Custard Shak... Food 2 Food 2 • UPSTATE NIAGARA COOPERATIVE, INC. Custard Shake, Vanilla	120g	43.2	150	18.3	17.5	—	6.7	4.2

Dairy Beverage, Hot Chocolate vs Sweetened 50% Less Sugar Condensed Dairy Product, Sweetened

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dairy Bevera... Food 1 Food 1 • DEAN FOODS COMPANY Dairy Beverage, Hot Chocolate	240g	73.5	83	15.8	12.9	0.4	0.6	3.3
Sweetened 50... Food 2 Food 2 • NESTLE USA INC. Sweetened 50% Less Sugar Condensed Dairy Product	30g	21.8	200	36.7	36.7	—	3.3	3.3

Golden Nog Dairy Beverage vs Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Nog D... Food 1 Food 1 • OAKHURST DAIRY Golden Nog Dairy Beverage	236g	77.2	106	17.0	16.5	0.4	2.5	3.8
Chocolate Food 2 Food 2 • SMITHFOODS INC. Chocolate	240g	45.6	58	9.6	9.2	—	1.0	3.3

Alabama's Organic Milk vs Pumpkin Spice Egg Nog, Pumpkin Spice

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
Pumpkin Spic... Food 2 Food 2 • PLAINS DAIRY, LLC. Pumpkin Spice Egg Nog	160g	70.8	162	22.5	22.5	—	6.9	3.1

Core Power, High Protein Milk Shake, Strawberry, Banana, Strawberry, Banana vs Sweet & Creamy Sweetened Condensed Milk, Sweet & Creamy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Core Power, ... Food 1 Food 1 • FAIR OAKS FARMS BRANDS, INC. Core Power, High Protein Milk Shake, Strawberry, Banana, Strawberry, Banana	340g	21.7	44	3.2	3.2	—	1.0	5.9
Sweet & Crea... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Sweet & Creamy Sweetened Condensed Milk	39g	42.8	333	56.4	53.9	—	7.7	7.7

Creamy Vanilla Flavored Nutrition Shake, Creamy Vanilla vs Milk Shake, Chocolate, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Vanil... Food 1 Food 1 • TARGET STORES Creamy Vanilla Flavored Nutrition Shake	237g	79.1	105	16.9	9.7	—	2.5	3.8
Milk Shake, ... Food 2 Food 2 • DEAN FOODS COMPANY Milk Shake, Chocolate, Chocolate	354g	100.0	119	19.2	17.8	0.6	3.4	4.2

Sweetened Condensed Milk vs Premium Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Co... Food 1 Food 1 • MAMAMILLA Sweetened Condensed Milk	39g	44.2	338	58.2	56.4	—	8.5	7.2
Premium Milk... Food 2 Food 2 • GOSSNER FOODS INC Premium Milk Chocolate	236g	61.3	102	13.1	11.4	—	3.8	3.4

Organic Milk, Chocolate vs Lotte, Milkis

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Milk... Food 1 Food 1 • WEIS MARKETS, INC. Organic Milk, Chocolate	240g	55.4	79	11.7	10.4	—	2.1	3.8
Lotte, Milkis Food 2 Food 2 • SUSHI AMERIKO Lotte, Milkis	250g	60.0	52	12.0	12.0	—	—	—

Fat Free Milk, Chocolate vs Dha Omega 3 Organic Lowfat Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fat Free Mil... Food 1 Food 1 • HP HOOD LLC Fat Free Milk, Chocolate	240g	55.6	67	12.1	11.3	0.4	—	4.6
Dha Omega 3 ... Food 2 Food 2 • DANONE US, LLC Dha Omega 3 Organic Lowfat Milk, Chocolate	240g	55.5	71	11.7	11.3	—	1.3	3.3

Organic A2/A2 Homegrown Eggnog vs Protein+ 1% Lowfat Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic A2/A... Food 1 Food 1 • ALEXANDRE FAMILY FARM LLC Organic A2/A2 Homegrown Eggnog	120g	25.4	158	10.8	10.8	—	10.8	3.3
Protein+ 1% ... Food 2 Food 2 • DANONE US, LLC Protein+ 1% Lowfat Milk, Chocolate	296g	77.4	78	13.5	12.5	0.3	0.2	5.1

Chocolate Milk vs Sugar Cookie Flavored Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Milk Food 1 Food 1 • NESTLE USA INC. Chocolate Milk	240g	45.7	62	10.0	9.2	0.4	1.0	3.3
Sugar Cookie... Food 2 Food 2 • PRAIRIE FARMS DAIRY, INC. Sugar Cookie Flavored Milk	240g	51.5	83	10.8	10.8	—	2.9	2.9

Pediatric Shake, Vanilla With Fiber vs Ultra Filtered Low Fat Milk, Vanilla, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pediatric Sh... Food 1 Food 1 • WALGREENS CO. Pediatric Shake, Vanilla With Fiber	240g	59.6	100	13.8	7.5	1.2	3.8	2.9
Ultra Filter... Food 2 Food 2 • FAIR OAKS FARMS BRANDS, INC. Ultra Filtered Low Fat Milk, Vanilla, Vanilla	240g	35.7	54	7.5	7.5	—	1.0	3.8

Vanilla Mint Vitamin D Milk, Vanilla Mint vs Horchata Flavored Milk And Rice Drink, Horchata

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
Horchata Fla... Food 2 Food 2 • STREMICKS HERITAGE FOODS LLC Horchata Flavored Milk And Rice Drink	240g	51.8	58	10.8	10.0	—	1.3	1.3

Vanilla 4.5% Shake Mix, Vanilla vs Birthday Cake Batter Milkshake, Birthday Cake Batter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla 4.5%... Food 1 Food 1 • DARIGOLD, INC. Vanilla 4.5% Shake Mix	240g	100.0	158	23.8	20.0	—	5.0	4.6
Birthday Cak... Food 2 Food 2 • RICH PRODUCTS CORPORATION Birthday Cake Batter Milkshake	355g	100.0	118	18.3	14.9	—	3.9	3.1

Frosted Vanilla Shake Reduced Fat Ice Cream, Frosted Vanilla Shake vs Pumpkin Spice Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Frosted Vani... Food 1 Food 1 • PRAIRIE FARMS DAIRY, INC. Frosted Vanilla Shake Reduced Fat Ice Cream	283g	87.3	88	15.6	13.4	—	1.6	2.8
Pumpkin Spic... Food 2 Food 2 • VOLLEMAN DAIRY PROCESSING LLC Pumpkin Spice Milk	240g	55.4	83	11.7	11.3	—	2.9	2.9

Original Dairy Free Soy Nog, Original vs Low Fat Milk, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Dai... Food 1 Food 1 • DANONE US, LLC Original Dairy Free Soy Nog	120g	23.9	67	10.8	10.0	0.8	1.3	2.5
Low Fat Milk... Food 2 Food 2 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Low Fat Milk, Vanilla	240g	47.8	62	10.8	9.6	0.8	1.0	3.3

Rocket Fuel Food Comparisons