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

Vanilla Dairy + Almond Lactose Free Lowfat Milk With Almond Blend, Vanilla vs Pumpkin Spice Eggnog, Pumpkin Spice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Dair... Food 1 Food 1 • DAIRY FARMERS OF AMERICA, INC. Vanilla Dairy + Almond Lactose Free Lowfat Milk With Almond Blend	236g	33.8	47	7.2	7.2	—	1.1	2.1
Pumpkin Spic... Food 2 Food 2 • BORDEN, INC. Pumpkin Spice Eggnog	120g	54.8	183	23.3	21.7	—	8.3	4.2

Cinnamon Flavored Oat Horchata Drink, Cinnamon vs Kroger, 1% Lowfat Milk, Chocolate, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Fla... Food 1 Food 1 • CHOBANI, INC. Cinnamon Flavored Oat Horchata Drink	240g	24.0	46	5.4	3.8	0.4	1.7	0.4
Kroger, 1% L... Food 2 Food 2 • THE KROGER CO. Kroger, 1% Lowfat Milk, Chocolate, Chocolate	240g	61.5	75	13.3	12.5	0.4	1.3	3.3

Kroger, Cultured Lowfat Buttermilk vs Light Egg Nog, Light

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Cult... Food 1 Food 1 • THE KROGER CO. Kroger, Cultured Lowfat Buttermilk	240g	23.8	46	5.0	5.0	—	1.0	3.8
Light Egg Nog Food 2 Food 2 • PRAIRIE FARMS DAIRY, INC. Light Egg Nog	120g	43.4	125	18.3	18.3	—	3.8	4.2

Vanilla Milkshake, Vanilla vs Nonfat Chocolate Milk, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Milk... Food 1 Food 1 • SCHNEIDER'S DAIRY, INC. Vanilla Milkshake	480g	79.2	67	8.3	8.3	—	2.9	2.5
Nonfat Choco... Food 2 Food 2 • TOFT DAIRY INC. Nonfat Chocolate Milk, Chocolate	236g	50.7	59	11.0	8.9	0.2	—	3.4

Dean's, Eggnog vs Omega 3 + Protein Vanilla Lightly Sweetened Flaxmilk, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dean's, Eggnog Food 1 Food 1 • DEAN FOODS COMPANY Dean's, Eggnog	120g	41.3	150	17.5	16.7	—	6.7	3.3
Omega 3 + Pr... Food 2 Food 2 • GOOD KARMA FOODS, INC. Omega 3 + Protein Vanilla Lightly Sweetened Flaxmilk, Vanilla	240g	21.8	46	4.6	4.2	—	1.3	3.3

White Chocolate 2% Reduced Fat Milk, White Chocolate vs Egg Nog

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
Egg Nog Food 2 Food 2 • WHOLE FOODS MARKET, INC. Egg Nog	127g	41.3	142	16.5	15.8	—	6.3	3.9

Vanilla 4.5% Shake Mix, Vanilla vs Sweetened Fat Free Condensed Milk, Sweetened

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
Sweetened Fa... Food 2 Food 2 • GS1 MEXICO Sweetened Fat Free Condensed Milk	30g	100.0	383	86.7	86.7	—	—	10.0

Peanut Butter Cookie Flavored Syntha 6 Ultra Premium Protein Matrix Powder Drink Mix, Peanut Butter Cookie vs Lacto Ease Powered Milk Beverage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Butte... Food 1 Food 1 • GLANBIA PERFORMANCE NUTRITION, INC. Peanut Butter Cookie Flavored Syntha 6 Ultra Premium Protein Matrix Powder Drink Mix	47g	24.9	426	31.9	4.3	2.1	12.8	46.8
Lacto Ease P... Food 2 Food 2 • NESTLE USA INC. Lacto Ease Powered Milk Beverage	36g	39.6	472	58.3	30.6	—	19.4	13.9

Original Protein 9 G Nutrition Shake, Vanilla, Vanilla vs Plus Protein 13 G Nutrition Shake, Milk Chocolate, Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Pro... Food 1 Food 1 • PERRIGO COMPANY Original Protein 9 G Nutrition Shake, Vanilla, Vanilla	237g	61.4	93	13.5	6.3	0.4	2.5	3.8
Plus Protein... Food 2 Food 2 • PERRIGO COMPANY Plus Protein 13 G Nutrition Shake, Milk Chocolate, Milk Chocolate	240g	96.3	146	20.8	9.2	0.4	4.6	5.4

Sweetie, Strawberry vs French Vanilla Non Dairy Coffee Creamer, French Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetie, Str... Food 1 Food 1 • SHATTO MILK COMPANY Sweetie, Strawberry	18g	34.0	389	94.4	94.4	—	—	—
French Vanil... Food 2 Food 2 • FAMILY DOLLAR STORES INC. French Vanilla Non Dairy Coffee Creamer	12g	22.0	417	91.7	75.0	—	—	—

La Lechera Dulce De Leche 11.5 Oz. Bottle vs Klim 1+ Prebio 1 1600 G N1 Canister

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
La Lechera D... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. La Lechera Dulce De Leche 11.5 Oz. Bottle	38g	41.1	316	55.3	55.3	—	7.9	5.3
Klim 1+ Preb... Food 2 Food 2 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Klim 1+ Prebio 1 1600 G N1 Canister	36g	41.7	444	61.1	47.2	—	16.7	13.9

Nestle La Lechera Sweetened Condensed Milk Squeeze Pouch vs Barista Series Hemp

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nestle La Le... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Nestle La Lechera Sweetened Condensed Milk Squeeze Pouch	39g	42.7	333	56.4	56.4	—	9.0	7.7
Barista Seri... Food 2 Food 2 • CAMPBELL SOUP COMPANY Barista Series Hemp	240g	35.1	57	7.8	4.9	0.4	2.5	1.6

La Lechera Dulce De Leche 11.5 Oz. Bottle vs Our Family Butterscotch Pudding, 13 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
La Lechera D... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. La Lechera Dulce De Leche 11.5 Oz. Bottle	38g	41.1	316	55.3	55.3	—	7.9	5.3
Our Family B... Food 2 Food 2 • CONAGRA BRANDS, INC Our Family Butterscotch Pudding, 13 Oz	92g	31.9	98	18.5	14.1	1.1	2.7	—

Nido Kinder 1+ Powdered Milk Beverage 4.85 Lb Canister vs Odwalla Almondmilk Shake Snickerdoodle Bottle, 15.2 Fl Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nido Kinder ... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Nido Kinder 1+ Powdered Milk Beverage 4.85 Lb Canister	34g	36.0	471	58.8	47.1	2.9	20.6	11.8
Odwalla Almo... Food 2 Food 2 • THE COCA-COLA COMPANY Odwalla Almondmilk Shake Snickerdoodle Bottle, 15.2 Fl Oz	456g	62.6	51	6.9	6.5	—	1.6	1.8

Odwalla Almondmilk Shake Snickerdoodle Bottle, 15.2 Fl Oz vs Nido 3+ Powdered Milk Beverage 28.2 Oz. Canister

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Odwalla Almo... Food 1 Food 1 • THE COCA-COLA COMPANY Odwalla Almondmilk Shake Snickerdoodle Bottle, 15.2 Fl Oz	456g	62.6	51	6.9	6.5	—	1.6	1.8
Nido 3+ Powd... Food 2 Food 2 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Nido 3+ Powdered Milk Beverage 28.2 Oz. Canister	36g	41.7	444	63.9	30.6	2.8	16.7	13.9

Klim 1+ Prebio 1 1600 G N1 Canister vs Nido 1+ Powdered Milk Beverage 360 G Can

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Klim 1+ Preb... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Klim 1+ Prebio 1 1600 G N1 Canister	36g	41.7	444	61.1	47.2	—	16.7	13.9
Nido 1+ Powd... Food 2 Food 2 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Nido 1+ Powdered Milk Beverage 360 G Can	34g	36.0	471	58.8	47.1	2.9	20.6	11.8

Odwalla Almondmilk Shake Snickerdoodle Bottle, 15.2 Fl Oz vs Nestle La Lechera Dulce De Leche 13.4 Oz. Can

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Odwalla Almo... Food 1 Food 1 • THE COCA-COLA COMPANY Odwalla Almondmilk Shake Snickerdoodle Bottle, 15.2 Fl Oz	456g	62.6	51	6.9	6.5	—	1.6	1.8
Nestle La Le... Food 2 Food 2 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Nestle La Lechera Dulce De Leche 13.4 Oz. Can	39g	43.0	308	56.4	56.4	—	7.7	5.1

Nestle La Lechera Dulce De Leche 13.4 Oz. Can vs Nido 3+ Powdered Milk Beverage 28.2 Oz. Canister

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nestle La Le... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Nestle La Lechera Dulce De Leche 13.4 Oz. Can	39g	43.0	308	56.4	56.4	—	7.7	5.1
Nido 3+ Powd... Food 2 Food 2 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Nido 3+ Powdered Milk Beverage 28.2 Oz. Canister	36g	41.7	444	63.9	30.6	2.8	16.7	13.9

Nido Kinder 1+ Powdered Milk Beverage 4.85 Lb Canister vs Nido 1+ Powdered Milk Beverage 360 G Can

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nido Kinder ... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Nido Kinder 1+ Powdered Milk Beverage 4.85 Lb Canister	34g	36.0	471	58.8	47.1	2.9	20.6	11.8
Nido 1+ Powd... Food 2 Food 2 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Nido 1+ Powdered Milk Beverage 360 G Can	34g	36.0	471	58.8	47.1	2.9	20.6	11.8

Nestle La Lechera Dulce De Leche 13.4 Oz. Can vs Nestle Nido 1+ Toddler Milk Beverage 1.6 Kg Can

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nestle La Le... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Nestle La Lechera Dulce De Leche 13.4 Oz. Can	39g	43.0	308	56.4	56.4	—	7.7	5.1
Nestle Nido ... Food 2 Food 2 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Nestle Nido 1+ Toddler Milk Beverage 1.6 Kg Can	34g	36.0	471	58.8	47.1	2.9	20.6	11.8

Rocket Fuel Food Comparisons