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

Kettle Popped Popcorn, Red Quinoa, Black Chia, Amaranth vs Strawberry Shortcake Yogurt Covered Raisins, Strawberry Shortcake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kettle Poppe... Food 1 Food 1 • SARATOGA CHIPS LLC Kettle Popped Popcorn, Red Quinoa, Black Chia, Amaranth	28g	26.5	536	64.3	21.4	14.3	25.0	7.1
Strawberry S... Food 2 Food 2 • MEIJER, INC. Strawberry Shortcake Yogurt Covered Raisins	30g	100.0	433	73.3	63.3	—	16.7	3.3

Gourmet Popcorn, Grape Sweet Corn vs Strawberry Yogurt Pretzels, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Popc... Food 1 Food 1 • KNIGHTS Gourmet Popcorn, Grape Sweet Corn	28g	25.2	411	53.6	14.3	7.1	21.4	—
Strawberry Y... Food 2 Food 2 • DIERBERG'S MARKETS, INC. Strawberry Yogurt Pretzels	30g	40.5	467	70.0	43.3	—	20.0	3.3

Belmont Peanuts, Gourmet Peanuts, Artisan Butter Toffee, Artisan Butter Toffee vs Ziggy's, Kettle Corn, Savory Chili Lime, Savory Chili Lime

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Belmont Pean... Food 1 Food 1 • BELMONT PEANUTS OF SOUTHAMPTON Belmont Peanuts, Gourmet Peanuts, Artisan Butter Toffee, Artisan Butter Toffee	28g	24.1	500	50.0	42.9	3.6	28.6	14.3
Ziggy's, Ket... Food 2 Food 2 • SEVENTH DAY SKYSTORM INC. Ziggy's, Kettle Corn, Savory Chili Lime, Savory Chili Lime	28g	34.6	464	67.9	39.3	3.6	21.4	3.6

Classic Trail Mix With Peanuts, Raisins, Chocolate Candies & Almonds, Classic vs Yogurt Mini Pretzels, Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Trai... Food 1 Food 1 • TARGET STORES Classic Trail Mix With Peanuts, Raisins, Chocolate Candies & Almonds	35g	68.0	514	42.9	28.6	5.7	34.3	17.1
Yogurt Mini ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Yogurt Mini Pretzels	30g	39.8	500	70.0	50.0	—	26.7	6.7

Flamin' Hot White Cheddar Flavored Popcorn, Flamin' Hot White Cheddar vs Hot Chocolate Premium Popcorn, Hot Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flamin' Hot ... Food 1 Food 1 • FRITO-LAY COMPANY Flamin' Hot White Cheddar Flavored Popcorn	28g	79.4	536	50.0	3.6	7.1	35.7	10.7
Hot Chocolat... Food 2 Food 2 • HARRY AND DAVID Hot Chocolate Premium Popcorn	40g	100.0	475	77.5	50.0	2.5	17.5	5.0

Flamin' Hot Thin Crisps, Flamin' Hot vs Gourmet Popcorn, Caramel Corn & Nuts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flamin' Hot ... Food 1 Food 1 • FRITO-LAY COMPANY Flamin' Hot Thin Crisps	28g	40.9	429	78.6	3.6	3.6	7.1	7.1
Gourmet Popc... Food 2 Food 2 • THATCHER'S GOURMET SPECIALTIES, INC. Gourmet Popcorn, Caramel Corn & Nuts	28g	46.0	500	89.3	60.7	3.6	17.9	7.1

Almonds And Pecans Gourmet Popcorn Snack, Almonds And Pecans vs Dulce De Leche Premium Popcorn, Dulce De Leche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almonds And ... Food 1 Food 1 • CONAGRA BRANDS, INC. Almonds And Pecans Gourmet Popcorn Snack	31g	100.0	502	66.1	51.9	—	23.2	7.1
Dulce De Lec... Food 2 Food 2 • HARRY AND DAVID Dulce De Leche Premium Popcorn	40g	55.9	475	75.0	47.5	2.5	17.5	5.0

Unsalted Antioxidant Trail Mix With Sweetened Cranberries, Almonds, Pepitas, Sweetened Blueberries, Dark Chocolate Pieces & Cashews, Unsalted Antioxidant vs Peanut Clusters, Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsalted Ant... Food 1 Food 1 • TARGET STORES Unsalted Antioxidant Trail Mix With Sweetened Cranberries, Almonds, Pepitas, Sweetened Blueberries, Dark Chocolate Pieces & Cashews	44g	85.2	477	52.3	36.4	6.8	27.3	11.4
Peanut Clust... Food 2 Food 2 • WALGREENS CO. Peanut Clusters, Milk Chocolate	42g	35.0	524	50.0	42.9	4.8	35.7	11.9

Ahold, Dark Chocolate Thins Snacking Chocolate, Pretzels & Sea Salt vs Mountain Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ahold, Dark ... Food 1 Food 1 • AHOLD USA, INC. Ahold, Dark Chocolate Thins Snacking Chocolate, Pretzels & Sea Salt	43g	39.8	488	55.8	34.9	7.0	25.6	7.0
Mountain Mix Food 2 Food 2 • D.S.D. MERCHANDISERS, INC. Mountain Mix	40g	33.3	475	50.0	32.5	5.0	30.0	15.0

Buffalo Bleu Cheese Popcorn, Buffalo Bleu Cheese vs Fire Roasted Sweet Corn Flavored Popcorn, Sweet Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Bleu... Food 1 Food 1 • CVS PHARMACY, INC. Buffalo Bleu Cheese Popcorn	28g	24.4	536	50.0	3.6	3.6	35.7	3.6
Fire Roasted... Food 2 Food 2 • HERR FOODS INC. Fire Roasted Sweet Corn Flavored Popcorn, Sweet Corn	28g	80.4	536	53.6	3.6	10.7	32.1	7.1

Dark Chocolate Covered Fruit Truffles, Apples, Pineapples, Dark Chocolate vs Natural Delights, Dark Chocolate Date Rolls, Orange

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Chocola... Food 1 Food 1 • THAT'S IT NUTRITION, LLC Dark Chocolate Covered Fruit Truffles, Apples, Pineapples	52g	45.3	288	55.8	42.3	11.5	7.7	1.9
Natural Deli... Food 2 Food 2 • BARD VALLEY MEDJOOL DATE GROWERS ASSOCIATION Natural Delights, Dark Chocolate Date Rolls, Orange	36g	45.5	333	72.2	63.9	8.3	6.9	—

Yogurt Nut Mix, Yogurt vs Sea Salt & Toffee Almonds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt Nut Mix Food 1 Food 1 • ISLAND SNACKS INC. Yogurt Nut Mix	28g	32.0	393	67.9	50.0	7.1	21.4	14.3
Sea Salt & T... Food 2 Food 2 • DILLON COMPANIES, INC. Sea Salt & Toffee Almonds	30g	28.2	500	56.7	46.7	6.7	30.0	6.7

Dark Chocolate, Orange Rind vs Milk Chocolate Caramel Peanut Pretzels, Milk Chocolate Caramel Peanut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Chocola... Food 1 Food 1 • NASSAU CANDY DISTRIBUTORS, INC. Dark Chocolate, Orange Rind	30g	32.6	467	63.3	53.3	6.7	23.3	3.3
Milk Chocola... Food 2 Food 2 • WAL-MART STORES, INC. Milk Chocolate Caramel Peanut Pretzels	38g	43.9	447	63.2	34.2	2.6	21.1	7.9

Vermont Chocolates, Assorted Mini Twists vs Milk Chocolate Banana Chips, Milk Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vermont Choc... Food 1 Food 1 • VERMONT NUT FREE CHOCOLATE COMPANY INC Vermont Chocolates, Assorted Mini Twists	38g	45.4	526	63.2	39.5	—	29.0	5.3
Milk Chocola... Food 2 Food 2 • JO-LEE FOOD PRODUCTS, INC. Milk Chocolate Banana Chips	40g	41.9	525	60.0	47.5	5.0	32.5	—

French Burnt Peanuts, French Burnt vs Sweet & Salty Popcorn With A Chocolate Flavored Drizzle Drizzled Kettle Corn, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Burnt... Food 1 Food 1 • DIERBERG'S MARKETS, INC. French Burnt Peanuts	30g	36.1	467	66.7	50.0	3.3	20.0	10.0
Sweet & Salt... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Sweet & Salty Popcorn With A Chocolate Flavored Drizzle Drizzled Kettle Corn, Chocolate	28g	30.4	500	64.3	32.1	7.1	25.0	7.1

Fruit & Nut Medley vs Original Thin, Crunchy Pretzel Crackers, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit & Nut ... Food 1 Food 1 • SCHNUCK MARKETS, INC. Fruit & Nut Medley	30g	38.6	400	70.0	53.3	3.3	15.0	6.7
Original Thi... Food 2 Food 2 • SNYDER'S-LANCE, INC. Original Thin, Crunchy Pretzel Crackers	28g	100.0	393	85.7	7.1	3.6	—	7.1

Wild Trail Mix, Wasabi vs Torn & Glasser, Maui Wowi Trail Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Trail M... Food 1 Food 1 • BAY VALLEY FOODS, LLC Wild Trail Mix, Wasabi	30g	20.5	467	43.3	23.3	6.7	26.7	13.3
Torn & Glass... Food 2 Food 2 • TORN & GLASSER INC Torn & Glasser, Maui Wowi Trail Mix	42g	29.8	500	45.2	28.6	7.1	31.0	11.9

Popcorn, French Vanilla vs Cacao Fruit, Chocolate Covered Whole Cacao Beans, Dark Chocolate Chips Whole Cacao Trail Mix, Cacao Fruit, Chocolate Covered Whole Cacao Beans, Dark Chocolate Chips

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Popcorn, Fre... Food 1 Food 1 • FRITO-LAY COMPANY Popcorn, French Vanilla	28g	47.5	393	89.3	53.6	3.6	1.8	3.6
Cacao Fruit,... Food 2 Food 2 • BLUE STRIPES LLC Cacao Fruit, Chocolate Covered Whole Cacao Beans, Dark Chocolate Chips Whole Cacao Trail Mix, Cacao Fruit, Chocolate Covered Whole Cacao Beans, Dark Chocolate Chips	34g	65.0	559	44.1	26.5	8.8	41.2	8.8

Sea Salt Sunflower Seed Crunchy Bites, Sea Salt vs Premium Caramel Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sea Salt Sun... Food 1 Food 1 • SOMERSAULT LIFE COMPANY, LLC Sea Salt Sunflower Seed Crunchy Bites	28g	18.3	536	42.9	3.6	7.1	32.1	17.9
Premium Cara... Food 2 Food 2 • MCILHENNY COMPANY Premium Caramel Corn	30g	41.1	400	73.3	46.7	3.3	10.0	3.3

Aurora Natural, Forest Bounty Grail Mix vs Walking Taco Trail Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Aurora Natur... Food 1 Food 1 • AURORA PRODUCTS Aurora Natural, Forest Bounty Grail Mix	40g	39.5	442	57.5	35.0	5.0	22.5	12.5
Walking Taco... Food 2 Food 2 • TARGET STORES Walking Taco Trail Mix	34g	20.1	559	41.2	2.9	8.8	41.2	11.8

Rocket Fuel Food Comparisons