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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate 2%... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Chocolate 2% Reduced Fat Milk	240g	55.4	79	11.7	10.4	—	2.1	3.8
2% Milkfat C... Food 2 Food 2 2% Milkfat Chocolate Milk	240g	49.6	75	10.8	9.6	0.4	2.1	3.3

Vanilla 1% Lowfat Milk, Vanilla vs Cinnamon Holiday Nog Ultra Pasteurized Dairy Beverage, Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla 1% L... Food 1 Food 1 • KEMPS LLC Vanilla 1% Lowfat Milk	236g	61.5	76	13.1	12.7	—	1.1	3.4
Cinnamon Hol... Food 2 Food 2 • KEMPS LLC Cinnamon Holiday Nog Ultra Pasteurized Dairy Beverage	236g	83.0	119	17.8	16.5	—	3.4	3.4

Protein Fortified Dairy Beverage, Chocolate vs Strawberry Banana Dairy Drink, Strawberry Banana

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
Strawberry B... Food 2 Food 2 • DANONE US, LLC Strawberry Banana Dairy Drink	207g	59.6	72	14.5	13.5	—	0.7	2.4

Cinnamon Vanilla Holiday Milk, Cinnamon Vanilla vs Peach Flavored Dairy Drink, Peach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Van... Food 1 Food 1 • TARGET STORES Cinnamon Vanilla Holiday Milk	240g	75.1	104	15.8	15.0	—	3.3	3.3
Peach Flavor... Food 2 Food 2 • DANONE US, LLC Peach Flavored Dairy Drink	207g	59.6	72	14.5	13.5	—	0.7	2.4

Mango Flavor Dairy Drink, Mango vs Chocolate 2% Lactose Free Reduced Fat Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Flavor... Food 1 Food 1 • DANONE US, LLC Mango Flavor Dairy Drink	207g	59.6	72	14.5	13.5	—	0.7	2.4
Chocolate 2%... Food 2 Food 2 • WAL-MART STORES, INC. Chocolate 2% Lactose Free Reduced Fat Milk	240g	49.5	75	10.4	10.0	—	2.1	3.8

Holiday Nog Dairy Beverage, Eggnog vs Old Fashioned Egg Nog Flavored Ultra Pasteurized, Old Fashioned Egg Nog

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Holiday Nog ... Food 1 Food 1 • HANNAFORD BROS. CO. Holiday Nog Dairy Beverage, Eggnog	120g	41.4	142	17.5	16.7	—	6.7	2.5
Old Fashione... Food 2 Food 2 • THE KROGER CO. Old Fashioned Egg Nog Flavored Ultra Pasteurized	120g	47.2	167	20.0	15.0	—	8.3	2.5

Roundy's, Sweetened Condensed Milk vs Protein Plus, Chocolate Protein Enhanced Milk Beverage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Sw... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Sweetened Condensed Milk	39g	42.8	333	56.4	56.4	—	7.7	7.7
Protein Plus... Food 2 Food 2 • NESTLE USA INC. Protein Plus, Chocolate Protein Enhanced Milk Beverage	414g	44.1	41	5.6	5.3	0.2	0.5	3.1

Chocolate Lowfat Milk, Chocolate vs Strawberry Reduced Fat Mmmmilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Lo... Food 1 Food 1 • NESTLE USA INC. Chocolate Lowfat Milk	414g	77.7	60	9.7	8.9	0.2	1.0	3.4
Strawberry R... Food 2 Food 2 • SHAMROCK FOODS COMPANY Strawberry Reduced Fat Mmmmilk	354g	87.0	85	12.4	11.9	—	2.0	4.2

Chocolate 2% Reduced Fat Milk, Chocolate vs Whole Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate 2%... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Chocolate 2% Reduced Fat Milk	240g	55.4	79	11.7	10.4	—	2.1	3.8
Whole Butter... Food 2 Food 2 • WESTERN FAMILY FOODS, INC. Whole Buttermilk	240g	29.6	71	6.3	6.3	—	3.3	3.8

Chocolate 2% Lactose Free Reduced Fat Milk, Chocolate vs Trumoo, 1% Lowfat Milk, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate 2%... Food 1 Food 1 • WAL-MART STORES, INC. Chocolate 2% Lactose Free Reduced Fat Milk	240g	49.5	75	10.4	10.0	—	2.1	3.8
Trumoo, 1% L... Food 2 Food 2 • DEAN FOODS COMPANY Trumoo, 1% Lowfat Milk, Strawberry	414g	67.4	56	8.2	7.7	—	1.1	3.4

Chocolate Almond & Coconut Swirled, Chocolate Almond & Coconut vs Midnight Chocolate 2% Reduced Fat Natural Milk, Midnight Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Al... Food 1 Food 1 • SHAMROCK FOODS COMPANY Chocolate Almond & Coconut Swirled	354g	86.5	88	13.0	9.0	0.6	3.7	4.2
Midnight Cho... Food 2 Food 2 • LALA U.S., INC. Midnight Chocolate 2% Reduced Fat Natural Milk	240g	65.4	88	14.2	12.9	0.4	2.1	3.8

Dannon, Activia, Probiotic Drink With Bifidus, Peach, Peach vs Chocolate Vitamin D Whole Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dannon, Acti... Food 1 Food 1 • DANONE US, LLC Dannon, Activia, Probiotic Drink With Bifidus, Peach, Peach	207g	55.6	82	13.5	12.6	—	1.5	2.9
Chocolate Vi... Food 2 Food 2 • SUPER STORE INDUSTRIES Chocolate Vitamin D Whole Milk	414g	100.0	92	12.6	12.1	0.2	3.4	3.4

Cream Top Whole Milk With Coffee & Maple Syrup, Coffee & Maple Syrup vs Decadent Chocolate Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cream Top Wh... Food 1 Food 1 • AMISH COUNTRY DAIRY LLC Cream Top Whole Milk With Coffee & Maple Syrup, Coffee & Maple Syrup	227g	55.4	93	12.3	12.3	—	3.5	2.6
Decadent Cho... Food 2 Food 2 • GH PROCESSING Decadent Chocolate Milk	240g	57.4	88	12.1	11.3	—	2.9	2.9

Natural Milk Flavor Drink, Natural Milk vs Chocolate Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Milk... Food 1 Food 1 • 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 Milk Food 2 Food 2 • HUNTER JERSEY FARMS INC Chocolate Milk	414g	94.8	92	12.1	11.4	0.5	3.4	3.4

Traditional Eggnog vs Fried Cherry Pie Whole Milk, Fried Cherry Pie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • KLEINPETER FARMS DAIRY INC. Traditional Eggnog	118g	49.0	169	21.2	20.3	—	7.6	4.2
Fried Cherry... Food 2 Food 2 • BORDEN DAIRY COMPANY Fried Cherry Pie Whole Milk	240g	55.4	92	11.7	11.3	—	3.3	3.3

Chocolate 2% Reduced Fat Milk Boxes, Chocolate vs Myo Original Shakes, Chocolate Fudge

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
Myo Original... Food 2 Food 2 • ROSS PRODUCTS DIVISION Myo Original Shakes, Chocolate Fudge	500g	33.4	60	4.0	0.2	0.6	1.4	8.4

Organic Milk, Chocolate vs Calnaturale, Svelte, Organic Protein Shake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Milk... Food 1 Food 1 • PACIFIC FOODS OF OREGON, INC. Organic Milk, Chocolate	240g	39.7	67	8.8	8.3	0.4	2.1	3.3
Calnaturale,... Food 2 Food 2 • CALIFORNIA NATURAL PRODUCTS Calnaturale, Svelte, Organic Protein Shake	330g	31.8	55	6.4	1.8	1.5	2.1	3.3

Vanilla Reduced Fat Milk, Vanilla vs Chocolate Vitamin D Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Redu... Food 1 Food 1 • HP HOOD LLC Vanilla Reduced Fat Milk	240g	59.4	83	12.5	12.1	—	2.1	3.3
Chocolate Vi... Food 2 Food 2 • SUPER STORE INDUSTRIES Chocolate Vitamin D Milk	240g	57.4	96	12.5	12.1	0.4	3.3	3.8

Sweetened Condensed Creamer vs Orange Pineapple Immune Support Probiotic Smoothie, Orange Pineapple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetened Co... Food 1 Food 1 • WALONG MARKETING, INC. Sweetened Condensed Creamer	39g	45.1	331	59.0	46.2	—	10.3	2.6
Orange Pinea... Food 2 Food 2 • LALA U.S., INC. Orange Pineapple Immune Support Probiotic Smoothie	198g	33.7	66	10.1	7.6	1.5	1.0	5.1

Darigold, Low Fat Milk, Chocolate, Chocolate vs Chocolate Almond & Coconut Swirled Milk, Chocolate Almond & Coconut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Darigold, Lo... Food 1 Food 1 • DARIGOLD, INC. Darigold, Low Fat Milk, Chocolate, Chocolate	237g	59.5	80	13.1	12.2	0.4	1.1	4.2
Chocolate Al... Food 2 Food 2 • SHAMROCK FOODS COMPANY Chocolate Almond & Coconut Swirled Milk	240g	59.3	88	12.9	8.8	0.4	3.3	4.2

Rocket Fuel Food Comparisons