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

French Toast Sticks, Whole Grain, 2 Pack vs Waffles, Whole Grain, Wholesome Choice, Maple, 4.25"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY French Toast Sticks, Whole Grain, 2 Pack	85g	70.0	282	44.7	14.1	2.4	8.2	7.1
Waffles, Who... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Waffles, Whole Grain, Wholesome Choice, Maple, 4.25"	40g	25.5	225	35.0	7.5	2.5	7.5	5.0

Pepperidge Farm Swirl Baked Apple With Caramel Breakfast Bread, 14 Oz. Bag vs English Muffin, Whole Grain, Sliced, 3.7"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Swirl Baked Apple With Caramel Breakfast Bread, 14 Oz. Bag	33g	33.1	303	54.6	18.2	3.0	6.1	9.1
English Muff... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY English Muffin, Whole Grain, Sliced, 3.7"	62g	41.4	194	37.1	1.6	3.2	1.6	6.5

Brioche, Hot Dog Buns, Sliced, 6" X 1.75" vs Hamburger Buns, Whole Grain, Sliced, 3.75", Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brioche, Hot... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Brioche, Hot Dog Buns, Sliced, 6" X 1.75"	51g	45.1	235	47.1	3.9	2.0	2.0	7.8
Hamburger Bu... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Hamburger Buns, Whole Grain, Sliced, 3.75", Individually Wrapped	51g	41.2	216	45.1	2.0	3.9	2.0	7.8

Pepperidge Farm Whole Grain German Dark Wheat, 24 Oz. Loaf vs Bread Sticks, Whole Grain, Low Sodium, 5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Whole Grain German Dark Wheat, 24 Oz. Loaf	43g	29.2	256	44.2	7.0	9.3	3.5	11.6
Bread Sticks... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Bread Sticks, Whole Grain, Low Sodium, 5"	28g	23.7	250	46.4	3.6	3.6	3.6	3.6

Pepperidge Farm Light Style Oatmeal Bread, 1 Lb Bag vs Bridgford Honey Wheat Breadstick Dough, Layer Pack (Whole Grain) 6728

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperidge F... Food 1 Food 1 • PEPPERIDGE FARM INC. Pepperidge Farm Light Style Oatmeal Bread, 1 Lb Bag	57g	50.8	246	49.1	5.3	3.5	1.8	10.5
Bridgford Ho... Food 2 Food 2 • BRIDGFORD FOODS CORPORATION Bridgford Honey Wheat Breadstick Dough, Layer Pack (Whole Grain) 6728	57g	48.6	263	49.1	7.0	5.3	3.5	10.5

Muffins, Whole Grain, Cornbread, Individually Wrapped vs Pepperidge Farm Bread Italian Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Who... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Cornbread, Individually Wrapped	51g	44.8	294	45.1	17.7	—	9.8	5.9
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM Pepperidge Farm Bread Italian Sweet	57g	52.8	263	52.6	14.0	5.3	2.6	8.8

Bridgford Honey Wheat Sandwich Roll Dough, Layer Pack (Whole Grain) 6738 vs Biscuit Dough Made With Whole Grain/51 Handi Split 1.35 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bridgford Ho... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Bridgford Honey Wheat Sandwich Roll Dough, Layer Pack (Whole Grain) 6738	68g	58.5	265	48.5	7.4	4.4	2.9	10.3
Biscuit Doug... Food 2 Food 2 • RICH PRODUCTS CORPORATION Biscuit Dough Made With Whole Grain/51 Handi Split 1.35 Oz	38g	24.9	286	38.0	2.9	4.5	12.5	6.4

Mini Loaf, Cornbread, Individually Wrapped, Retail, 3.25" X 1.5" vs Brioche, Braided Loaf, 4.5" X 4.5"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Loaf, C... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Mini Loaf, Cornbread, Individually Wrapped, Retail, 3.25" X 1.5"	57g	50.5	316	47.4	21.1	1.8	12.3	5.3
Brioche, Bra... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Brioche, Braided Loaf, 4.5" X 4.5"	28g	29.1	286	53.6	10.7	—	5.4	10.7

Bagel Cinnamon Raisin, Thaw&Serve, Sliced, 15/6/2.3 Oz vs Pioneer 1.2 Oz. Square Buttermilk Biscuits

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bagel Cinnam... Food 1 Food 1 • QUALITY BAKERIES LLC Bagel Cinnamon Raisin, Thaw&Serve, Sliced, 15/6/2.3 Oz	65g	64.9	262	53.9	10.8	3.1	0.8	7.7
Pioneer 1.2 ... Food 2 Food 2 • C. H. GUENTHER AND SON INC. Pioneer 1.2 Oz. Square Buttermilk Biscuits	68g	54.1	338	42.7	1.5	1.5	14.7	5.9

Conestoga Simple Split 3.0 Oz. Buttermilk Biscuits vs Waffles, Whole Grain, Wholesome Choice, Gourmet, Bulk, 4"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Conestoga Si... Food 1 Food 1 • C. H. GUENTHER AND SON INC. Conestoga Simple Split 3.0 Oz. Buttermilk Biscuits	64g	52.1	344	43.8	3.1	1.6	17.2	4.7
Waffles, Who... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Waffles, Whole Grain, Wholesome Choice, Gourmet, Bulk, 4"	37g	21.5	216	32.4	5.4	2.7	8.1	5.4

Bridgford White Whole Wheat Maple Flavored Biscuits, Layer Pack (Whole Grain) 6245 vs Bridgford White Whole Wheat Cheesy Garlic Breadstick Dough, Layer Pack (Whole Grain) 6787

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bridgford Wh... Food 1 Food 1 • BRIDGFORD FOODS CORPORATION Bridgford White Whole Wheat Maple Flavored Biscuits, Layer Pack (Whole Grain) 6245	71g	60.5	268	46.5	11.3	2.8	7.0	7.0
Bridgford Wh... Food 2 Food 2 • BRIDGFORD FOODS CORPORATION Bridgford White Whole Wheat Cheesy Garlic Breadstick Dough, Layer Pack (Whole Grain) 6787	32g	27.1	312	46.9	6.3	3.1	9.4	9.4

Croissants, Margarine, Round, Fully Sliced, 2.0 Oz, 3" X 1.8" vs Bagels, Whole Grain, Sliced, Individually Wrapped, 4"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Croissants, ... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Croissants, Margarine, Round, Fully Sliced, 2.0 Oz, 3" X 1.8"	57g	50.4	298	49.1	7.0	3.5	8.8	8.8
Bagels, Whol... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Bagels, Whole Grain, Sliced, Individually Wrapped, 4"	54g	49.2	241	50.0	5.6	3.7	0.9	7.4

Whole Grain Rich Sweet Hawaiian Roll Dough vs Pepperidge Farm Jewish Rye Soft Rye Bread, 16 Oz. Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • RICH PRODUCTS CORPORATION Whole Grain Rich Sweet Hawaiian Roll Dough	39g	32.0	269	45.3	9.9	3.8	5.7	9.7
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Jewish Rye Soft Rye Bread, 16 Oz. Bag	32g	27.4	250	46.9	3.1	3.1	3.1	9.4

Old El Paso Southwest Seasoned Flour Tortillas 8 Count vs Pepperidge Farm Farmhouse Brioche Bread, 22 Oz Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • GENERAL MILLS SALES INC. Old El Paso Southwest Seasoned Flour Tortillas 8 Count	39g	36.8	333	51.3	2.6	2.6	10.3	7.7
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Farmhouse Brioche Bread, 22 Oz Loaf	45g	40.6	289	48.9	11.1	2.2	4.4	13.3

Muffins, Whole Grain, Cornbread, Individually Wrapped vs Conestoga 2.25 Oz. Reduced Sodium Classic Simple Split Biscuit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muffins, Who... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Muffins, Whole Grain, Cornbread, Individually Wrapped	71g	68.2	310	50.7	25.4	1.4	11.3	4.2
Conestoga 2.... Food 2 Food 2 • C. H. GUENTHER AND SON INC. Conestoga 2.25 Oz. Reduced Sodium Classic Simple Split Biscuit	64g	50.1	344	42.2	4.7	1.6	17.2	4.7

Kaiser Rolls, French Cut, Sliced, 4" vs Knot, Garlic, Whole Grain, 1.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kaiser Rolls... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Kaiser Rolls, French Cut, Sliced, 4"	85g	80.4	247	49.4	4.7	1.2	1.8	8.2
Knot, Garlic... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Knot, Garlic, Whole Grain, 1.3 Oz	37g	31.0	324	48.7	8.1	5.4	9.5	8.1

Old El Paso Southwest Seasoned Flour Tortillas 8 Count vs Pepperidge Farm Mini Brown Sugar Cinnamon Bagels, 12 Pack, 17 Oz. Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old El Paso ... Food 1 Food 1 • GENERAL MILLS SALES INC. Old El Paso Southwest Seasoned Flour Tortillas 8 Count	39g	36.8	333	51.3	2.6	2.6	10.3	7.7
Pepperidge F... Food 2 Food 2 • PEPPERIDGE FARM INC. Pepperidge Farm Mini Brown Sugar Cinnamon Bagels, 12 Pack, 17 Oz. Bag	120g	100.0	292	60.8	14.2	3.3	1.7	8.3

Biscuits, Lower Sodium, Sliced, 3" vs Hamburger Buns, Whole Grain, Sliced, 3"

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Biscuits, Lo... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Biscuits, Lower Sodium, Sliced, 3"	57g	48.3	316	45.6	3.5	1.8	12.3	7.0
Hamburger Bu... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Hamburger Buns, Whole Grain, Sliced, 3"	34g	29.4	265	47.1	2.9	2.9	2.9	8.8

Waffles, Whole Grain, Wholesome Choice, Maple Chip Mini, 3", Bulk vs Loaf, Whole Grain, Banana, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Waffles, Who... Food 1 Food 1 • BAKE CRAFTERS FOOD COMPANY Waffles, Whole Grain, Wholesome Choice, Maple Chip Mini, 3", Bulk	40g	27.4	225	37.5	10.0	2.5	7.5	5.0
Loaf, Whole ... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Loaf, Whole Grain, Banana, Individually Wrapped	102g	96.0	275	50.0	25.5	2.0	6.9	4.9

Martin's Long Potato Rolls/Hot Dog Buns vs Muffins, Golden Cornbread, Individually Wrapped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Martin's Lon... Food 1 Food 1 • MARTINS FAMOUS PASTRY SHOPPE INC Martin's Long Potato Rolls/Hot Dog Buns	53g	24.1	140	24.0	5.0	1.0	1.5	5.0
Muffins, Gol... Food 2 Food 2 • BAKE CRAFTERS FOOD COMPANY Muffins, Golden Cornbread, Individually Wrapped	62g	56.4	306	48.4	19.4	1.6	9.7	6.5

Rocket Fuel Food Comparisons