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

Lowfat Milk, Vanilla vs Plain Buttermilk, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Milk,... Food 1 Food 1 • SAO NOI, LLC. Lowfat Milk, Vanilla	236g	47.8	64	11.0	9.8	0.8	1.1	3.4
Plain Butter... Food 2 Food 2 • UNITED WORLD IMPORTS INC. Plain Buttermilk	240g	29.7	46	6.3	6.3	—	0.4	4.6

Icy Cold Fat Free Milk, Strawberry vs Vanilla Plant Based Milk, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Icy Cold Fat... Food 1 Food 1 • ANDERSON ERICKSON DAIRY CO. Icy Cold Fat Free Milk, Strawberry	240g	45.7	54	9.6	9.2	—	—	3.3
Vanilla Plan... Food 2 Food 2 • RIPPLE FOODS Vanilla Plant Based Milk	240g	23.9	50	5.4	5.0	0.4	1.9	3.3

Classic Egg Nog, Classic vs Sweetened Condensed Filled Milk, Sweetened

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Egg Nog Food 1 Food 1 • ANDERSON ERICKSON DAIRY CO. Classic Egg Nog	120g	56.7	200	24.2	23.3	—	10.0	4.2
Sweetened Co... Food 2 Food 2 • VILORE FOODS CO., INC. Sweetened Condensed Filled Milk	30g	43.5	367	73.3	63.3	—	3.3	3.3

Golden Nog Dairy Beverage, Golden Nog vs Mint Old Fashioned Creamline Chocolate Milk, Mint

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
Mint Old Fas... Food 2 Food 2 • TRINITY VALLEY LLC Mint Old Fashioned Creamline Chocolate Milk	240g	41.5	79	8.8	5.0	—	3.8	3.3

Organic Valley, Good To Go, 1% Lowfat Milk, Chocolate, Chocolate vs Simply Oat Original Bottle, 46 Fl Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Vall... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Organic Valley, Good To Go, 1% Lowfat Milk, Chocolate, Chocolate	325g	57.6	62	9.2	8.9	0.3	1.2	3.4
Simply Oat O... Food 2 Food 2 • THE MINUTE MAID COMPANY Simply Oat Original Bottle, 46 Fl Oz	240g	26.1	33	6.3	1.7	0.8	0.4	0.8

Lowfat Dairy Smoothie, Mango vs Golden Eggnog, Thick & Creamy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Dairy... Food 1 Food 1 • FIESTA MART INC. Lowfat Dairy Smoothie, Mango	227g	65.5	75	14.5	13.7	—	1.3	2.6
Golden Eggno... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Golden Eggnog, Thick & Creamy	118g	39.2	153	17.0	15.3	—	7.6	4.2

Holiday Nog Coconutmilk Seasonal Beverage, Holiday Nog vs Organic 1% Lowfat Milk, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Holiday Nog ... Food 1 Food 1 • DANONE US, LLC Holiday Nog Coconutmilk Seasonal Beverage	120g	29.9	75	12.5	12.5	—	1.7	—
Organic 1% L... Food 2 Food 2 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Organic 1% Lowfat Milk, Strawberry	240g	49.8	62	11.3	10.0	0.8	1.0	3.3

Lowfat Milk, Chocolate vs Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Milk,... Food 1 Food 1 • DANONE US, LLC Lowfat Milk, Chocolate	296g	55.6	71	9.8	9.1	0.3	1.0	5.1
Double Choco... Food 2 Food 2 • FAIR OAKS FARMS BRANDS, INC. Double Chocolate	240g	33.8	54	7.5	7.1	0.4	1.0	3.8

Premium Strawberry Milk, Strawberry vs 3.25% Cultured Buttermilk Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Stra... Food 1 Food 1 • PRAIRIE FARMS DAIRY, INC. Premium Strawberry Milk, Strawberry	240g	49.5	88	10.8	10.8	0.4	3.3	3.3
3.25% Cultur... Food 2 Food 2 • KEMPS LLC 3.25% Cultured Buttermilk Blend	236g	25.7	68	5.5	5.1	—	3.4	3.4

Low Fat Chocolate vs Truly Yummy Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Choc... Food 1 Food 1 • LIDL Low Fat Chocolate	236g	57.5	72	12.3	11.4	—	1.1	3.4
Truly Yummy ... Food 2 Food 2 • HARRIS-TEETER INC. Truly Yummy Milk	240g	53.4	92	11.7	10.8	0.4	3.8	3.8

Vitamin D Milk, Chocolate vs Egg Nog

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vitamin D Mi... Food 1 Food 1 • SHAMROCK FOODS COMPANY Vitamin D Milk, Chocolate	591g	100.0	93	12.0	11.2	0.3	3.4	3.6
Egg Nog Food 2 Food 2 • WHOLE FOODS MARKET, INC. Egg Nog	127g	41.3	142	16.5	15.8	—	6.3	3.9

2% Reduced Fat Milk, Chocolate vs Pumpkin Spice Flavored Milk, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2% Reduced F... Food 1 Food 1 • SAFEWAY, INC. 2% Reduced Fat Milk, Chocolate	240g	61.4	83	12.9	12.1	—	2.1	3.3
Pumpkin Spic... Food 2 Food 2 • HUNTER JERSEY FARMS INC Pumpkin Spice Flavored Milk	240g	71.4	92	15.0	14.6	—	2.1	2.9

Cotton Candy Whole Milk vs Eggnog, Classic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cotton Candy... Food 1 Food 1 • MEMORY LANE DAIRY LLC Cotton Candy Whole Milk	240g	61.3	96	12.9	12.9	—	3.3	2.9
Eggnog, Classic Food 2 Food 2 • SUPERVALU, INC. Eggnog, Classic	120g	43.3	142	18.3	17.5	—	6.7	3.3

Darigold, Eggnog, Pumpkin Spice, Pumpkin Spice vs Milkshake Cinnabon, Cinnamon Roll

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Darigold, Eg... Food 1 Food 1 • DARIGOLD, INC. Darigold, Eggnog, Pumpkin Spice, Pumpkin Spice	120g	45.3	158	19.2	14.2	—	7.5	2.5
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 Low Fat Milk, Chocolate vs Protein Fortified Dairy Beverage, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Lo... Food 1 Food 1 • LALA U.S., INC. Chocolate Low Fat Milk	237g	51.5	63	11.0	10.1	—	1.1	3.8
Protein Fort... Food 2 Food 2 • SUPER STORE INDUSTRIES Protein Fortified Dairy Beverage, Strawberry	360g	92.8	83	13.1	12.2	—	1.1	5.6

White Chocolate 2% Reduced Fat Milk, White Chocolate vs Strawberry Creme Flavored Milk, Strawberry Creme

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Chocol... Food 1 Food 1 • DIVERSIFIED FOODS, INC. White Chocolate 2% Reduced Fat Milk	236g	51.5	76	11.0	10.2	—	2.1	3.4
Strawberry C... Food 2 Food 2 • PRAIRIE FARMS DAIRY, INC. Strawberry Creme Flavored Milk	240g	69.3	96	14.6	14.6	—	2.9	2.9

Lowfat Yogurt, Strawberry, Original vs Dairy Beverage, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • SUPER STORE INDUSTRIES Lowfat Yogurt, Strawberry, Original	225g	83.4	98	18.7	14.7	—	0.9	3.1
Dairy Bevera... Food 2 Food 2 • SAFEWAY, INC. Dairy Beverage, Strawberry	354g	92.8	85	13.3	12.2	—	1.1	5.7

Organic Lowfat Egg Nog vs Swiss Style Chocolate Low Fat Milk, Swiss Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Lowf... Food 1 Food 1 • NEW SEASONS MARKET, LLC Organic Lowfat Egg Nog	120g	29.5	100	12.5	11.7	—	2.5	5.8
Swiss Style ... Food 2 Food 2 • KEMPS LLC Swiss Style Chocolate Low Fat Milk	236g	55.5	72	11.9	11.0	—	1.1	3.4

Mint Old Fashioned Creamline Chocolate Milk, Mint vs Premium Eggnog

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mint Old Fas... Food 1 Food 1 • TRINITY VALLEY LLC Mint Old Fashioned Creamline Chocolate Milk	240g	41.5	79	8.8	5.0	—	3.8	3.3
Premium Eggnog Food 2 Food 2 • MILK INDUSTRY MANAGEMENT CORPORATION Premium Eggnog	120g	47.1	158	20.0	19.2	—	7.5	3.3

Vanilla Flavored Holiday Nog Dairy Beverage, Vanilla vs Southern Pralines & Cream Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • HP HOOD LLC Vanilla Flavored Holiday Nog Dairy Beverage	120g	42.9	142	18.3	17.5	0.2	6.7	2.5
Southern Pra... Food 2 Food 2 • LALA U.S., INC. Southern Pralines & Cream Milk	240g	67.0	112	14.2	12.9	—	4.6	3.8

Rocket Fuel Food Comparisons