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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Cinnamon Toast Crunch Cereal vs Honey Nut Cheerios Minis Breakfast Cereal Family Size

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Toa... Food 1 Food 1 • GENERAL MILLS SALES INC. Cinnamon Toast Crunch Cereal	41g	100.0	404	80.2	30.0	7.3	9.2	5.7
Honey Nut Ch... Food 2 Food 2 • GENERAL MILLS SALES INC. Honey Nut Cheerios Minis Breakfast Cereal Family Size	37g	100.0	380	81.2	33.6	7.7	4.8	8.8

Kellogg's Donut Shop Cereal Pink Donut 10 Oz vs Cocoa Puffs Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Do... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Donut Shop Cereal Pink Donut 10 Oz	32g	48.0	423	79.7	35.5	2.7	9.4	6.4
Cocoa Puffs ... Food 2 Food 2 • GENERAL MILLS SALES INC. Cocoa Puffs Cereal	159g	100.0	388	86.0	33.0	6.0	5.0	6.0

Nature Valley Sweet & Salty Nut Dark Chocolate Peanut & Almond Granola Bar vs Nature Valley Low Fat Fruit Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature Valle... Food 1 Food 1 • GENERAL MILLS SALES INC. Nature Valley Sweet & Salty Nut Dark Chocolate Peanut & Almond Granola Bar	34g	100.0	479	61.6	26.4	5.3	22.0	8.6
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Low Fat Fruit Granola	55g	80.2	382	80.0	32.7	5.5	4.6	7.3

Quaker Chewy Yogurt Vanilla Granola Bars(5 1,23 Oz)6.1 Ounce 5 Bars Box vs Nature Valley Salted Caramel Peanut Almond Layered Granola Nut Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Chewy... Food 1 Food 1 • PEPSICO INC. Quaker Chewy Yogurt Vanilla Granola Bars(5 1,23 Oz)6.1 Ounce 5 Bars Box	35g	46.5	429	71.4	31.4	2.9	12.9	5.7
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Salted Caramel Peanut Almond Layered Granola Nut Bar	39g	35.5	487	51.3	20.5	2.6	25.6	12.8

Golden Grahams Cereal Bar vs P.F. Chang's Home Menu, Signature Fried Rice Frozen Side, 16 Oz.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Graha... Food 1 Food 1 • GENERAL MILLS SALES INC. Golden Grahams Cereal Bar	40g	100.0	394	73.8	23.3	7.1	8.4	6.1
P.F. Chang's... Food 2 Food 2 • CONAGRA BRANDS, INC P.F. Chang's Home Menu, Signature Fried Rice Frozen Side, 16 Oz.	196g	42.6	117	23.0	1.5	1.5	1.5	2.6

Cheerios Veggie Blends Strawberry Apple Breakfast Cereal Pouch vs Kellogg's Happy Inside Blueberry 1.94 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheerios Veg... Food 1 Food 1 • GENERAL MILLS SALES INC. Cheerios Veggie Blends Strawberry Apple Breakfast Cereal Pouch	35g	100.0	384	81.1	20.4	6.4	4.8	7.9
Kellogg's Ha... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Happy Inside Blueberry 1.94 Oz	55g	100.0	381	79.8	17.2	16.8	6.9	8.1

Kellogg's Rice Krispies Cereal 1.3 Oz vs Gmills Hny Nut Cheerios Sweetened Whl Grn Oat Cereal Gnt Sz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Ri... Food 1 Food 1 • WK KELLOGG CO Kellogg's Rice Krispies Cereal 1.3 Oz	37g	100.0	387	89.4	10.8	0.7	0.6	6.6
Gmills Hny N... Food 2 Food 2 • GENERAL MILLS SALES INC. Gmills Hny Nut Cheerios Sweetened Whl Grn Oat Cereal Gnt Sz	28g	39.1	393	78.6	32.1	7.1	5.4	7.1

Larabar Double Chocolate Truffle Fruit And Nut Bar vs Kellogg's Frosted Flakes Cereal 24 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Larabar Doub... Food 1 Food 1 • GENERAL MILLS SALES INC. Larabar Double Chocolate Truffle Fruit And Nut Bar	45g	97.6	468	59.3	39.0	8.1	22.3	7.5
Kellogg's Fr... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Frosted Flakes Cereal 24 Oz	37g	100.0	364	88.4	33.0	2.9	0.3	4.3

Kellogg's Cereal Breakfast Bar Chewy Berry vs Lucky Charms, Cookie Crisp, Trix Cereal 3 Pack

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Ce... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Cereal Breakfast Bar Chewy Berry	36g	100.0	373	74.7	25.6	7.6	8.2	5.3
Lucky Charms... Food 2 Food 2 • GENERAL MILLS SALES INC. Lucky Charms, Cookie Crisp, Trix Cereal 3 Pack	39g	100.0	379	83.4	33.5	6.4	4.0	7.6

Quaker Chewy Yogurt Vanilla Granola Bars(5 1,23 Oz)6.1 Ounce 5 Bars Box vs Zee Zees Soft Baked Bar, Cinnamon Crisp, 1.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Chewy... Food 1 Food 1 • PEPSICO INC. Quaker Chewy Yogurt Vanilla Granola Bars(5 1,23 Oz)6.1 Ounce 5 Bars Box	35g	46.5	429	71.4	31.4	2.9	12.9	5.7
Zee Zees Sof... Food 2 Food 2 • NATIONAL FOOD GROUP Zee Zees Soft Baked Bar, Cinnamon Crisp, 1.3 Oz	37g	100.0	405	64.9	24.3	2.7	13.5	5.4

Cascadian Farm Organic Oats And Honey Granola Cereal vs Cheerios(tm) Cereal Single Serve Bowlpak 1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cascadian Fa... Food 1 Food 1 • GENERAL MILLS SALES INC. Cascadian Farm Organic Oats And Honey Granola Cereal	28g	100.0	450	75.0	23.0	6.0	12.0	9.0
Cheerios(tm)... Food 2 Food 2 • GENERAL MILLS SALES INC. Cheerios(tm) Cereal Single Serve Bowlpak 1 Oz	28g	100.0	367	73.7	4.6	10.8	6.7	13.0

Kellogg's Froot Loops Cereal Wild Berry 10.1 Oz vs Kellogg's Mini Wheats Cereal Maple Brown Sugar 15.5 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Fr... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Froot Loops Cereal Wild Berry 10.1 Oz	39g	100.0	364	88.3	34.5	5.5	2.3	5.6
Kellogg's Mi... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Mini Wheats Cereal Maple Brown Sugar 15.5 Oz	55g	79.9	350	84.5	22.7	10.4	1.5	8.8

Kellogg's Nutri Grain Cereal Bars Pumpkin Spice 1.3 Oz vs Honey Nut Cheerios Cereal 2 Pack

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Nu... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Nutri Grain Cereal Bars Pumpkin Spice 1.3 Oz	37g	100.0	371	65.8	30.6	4.3	11.4	4.5
Honey Nut Ch... Food 2 Food 2 • GENERAL MILLS SALES INC. Honey Nut Cheerios Cereal 2 Pack	37g	100.0	380	81.2	33.6	7.7	4.8	8.8

Quaker Fruit & Oatmeal Frtflledbr Berry 10.4 Z vs Bear Naked Bites Coconut Vanilla Cashew 1.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Fruit... Food 1 Food 1 • PEPSICO INC. Quaker Fruit & Oatmeal Frtflledbr Berry 10.4 Z	37g	49.2	351	70.3	24.3	2.7	6.8	2.7
Bear Naked B... Food 2 Food 2 • KELLOGG COMPANY US Bear Naked Bites Coconut Vanilla Cashew 1.3 Oz	37g	100.0	416	62.2	18.1	5.9	16.7	9.8

Lucky Charms Breakfast Cereal Mega Size vs Nature Valley Protein Smoothie Berry Blend Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lucky Charms... Food 1 Food 1 • GENERAL MILLS SALES INC. Lucky Charms Breakfast Cereal Mega Size	36g	100.0	379	83.4	33.5	6.4	4.0	7.6
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Protein Smoothie Berry Blend Bar	40g	51.2	468	41.0	20.6	12.9	24.9	24.8

Quaker Life Cinnamon Multigrain Cereal 21.6 Ounce Box vs Kellogg's Mini Wheats Cereal Bite Size Frosted 18 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Life ... Food 1 Food 1 • PEPSICO INC. Quaker Life Cinnamon Multigrain Cereal 21.6 Ounce Box	32g	45.4	375	78.9	23.6	6.2	4.1	9.2
Kellogg's Mi... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Mini Wheats Cereal Bite Size Frosted 18 Oz	60g	87.9	353	84.4	20.8	9.7	2.2	8.0

Annie's Homegrown Organic Peanut Butter Crispy Snack Bar vs Cinnamon Toast Crunch Breakfast Cereal Mega Size

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Annie's Home... Food 1 Food 1 • GENERAL MILLS SALES INC. Annie's Homegrown Organic Peanut Butter Crispy Snack Bar	22g	100.0	429	67.5	34.5	1.4	15.4	5.8
Cinnamon Toa... Food 2 Food 2 • GENERAL MILLS SALES INC. Cinnamon Toast Crunch Breakfast Cereal Mega Size	41g	100.0	404	80.2	30.0	7.3	9.2	5.7

Chex Maple Brown Sugar Breakfast Cereal vs Zee Zees Soft Baked Bar, Campfire Smores, 1.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chex Maple B... Food 1 Food 1 • GENERAL MILLS SALES INC. Chex Maple Brown Sugar Breakfast Cereal	43g	100.0	377	86.3	21.8	4.5	3.0	5.6
Zee Zees Sof... Food 2 Food 2 • NATIONAL FOOD GROUP INC. Zee Zees Soft Baked Bar, Campfire Smores, 1.3 Oz	36g	100.0	417	66.7	25.0	2.8	13.9	5.6

Kellogg's Licensed Brands Cereal Lucio Oh's Vanilla 10.1 Oz vs Quaker Big Chewy Peanut Butter Chocolate Chip Granola Bar 1.48 Ounce Plastic Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Li... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Licensed Brands Cereal Lucio Oh's Vanilla 10.1 Oz	29g	47.4	382	88.8	35.8	5.8	2.4	5.8
Quaker Big C... Food 2 Food 2 • PEPSICO INC. Quaker Big Chewy Peanut Butter Chocolate Chip Granola Bar 1.48 Ounce Plastic Bag	42g	53.6	418	70.5	30.7	4.4	13.5	7.0

Chocolate Lucky Charms Cereal vs Trix Mini And Cocoa Puff Breakfast Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Lu... Food 1 Food 1 • GENERAL MILLS SALES INC. Chocolate Lucky Charms Cereal	159g	100.0	400	84.0	33.0	5.0	4.0	6.0
Trix Mini An... Food 2 Food 2 • GENERAL MILLS SALES INC. Trix Mini And Cocoa Puff Breakfast Cereal	36g	100.0	384	84.5	34.4	5.8	5.2	5.5

Rocket Fuel Food Comparisons