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

Kellogg's Rice Krispies Treats Squares Cocoa With M&M .7 Oz vs Kellogg's Nutri Grain Cereal Bars Mixed Berry 1.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Ri... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Rice Krispies Treats Squares Cocoa With M&M .7 Oz	20g	27.3	438	71.6	35.3	1.2	15.1	4.2
Kellogg's Nu... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Nutri Grain Cereal Bars Mixed Berry 1.3 Oz	37g	100.0	362	68.6	32.8	3.9	9.4	4.1

Cheerios Frosted Lemon Breakfast Cereal vs Kellogg's Cocoa Krispies Cereal 2.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheerios Fro... Food 1 Food 1 • GENERAL MILLS SALES INC. Cheerios Frosted Lemon Breakfast Cereal	36g	100.0	376	80.2	31.4	7.3	4.7	8.8
Kellogg's Co... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Cocoa Krispies Cereal 2.3 Oz	65g	100.0	392	88.6	37.8	1.2	2.6	4.7

Cinnamon Chex Cereal Bowlpak vs Kashi Organic Cereal Sweet Potato Sunshine 10.5 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Che... Food 1 Food 1 • GENERAL MILLS SALES INC. Cinnamon Chex Cereal Bowlpak	28g	100.0	404	81.7	20.8	3.8	9.3	5.0
Kashi Organi... Food 2 Food 2 • KASHI US Kashi Organic Cereal Sweet Potato Sunshine 10.5 Oz	51g	75.5	364	83.5	15.2	7.9	2.4	8.4

Cascadian Farm Organic Honey Oat Crunch With Almonds Cereal vs Kellogg's Frosted Flakes Cereal Chocolate 24.7 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cascadian Fa... Food 1 Food 1 • GENERAL MILLS SALES INC. Cascadian Farm Organic Honey Oat Crunch With Almonds Cereal	54g	100.0	391	81.5	17.5	5.4	4.6	7.7
Kellogg's Fr... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Frosted Flakes Cereal Chocolate 24.7 Oz	39g	62.9	377	85.3	32.7	3.4	3.2	5.2

Kellogg's Nutri Grain Cereal Bars Raspberry vs Plum Organics Jammy Sammy Variety 1.02 Oz Bar/5 Ct Box 6 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 Raspberry	37g	100.0	360	68.1	33.4	3.9	9.4	4.1
Plum Organic... Food 2 Food 2 • SUN-MAID GROWERS Plum Organics Jammy Sammy Variety 1.02 Oz Bar/5 Ct Box 6 Pack	29g	100.0	379	66.0	34.0	3.5	12.0	6.9

Nature Valley Crunchy Pecan Crunch Granola Bar vs Reese's Peanut Butter Puffs Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature Valle... Food 1 Food 1 • GENERAL MILLS SALES INC. Nature Valley Crunchy Pecan Crunch Granola Bar	42g	100.0	465	67.8	27.3	5.5	19.4	7.9
Reese's Pean... Food 2 Food 2 • GENERAL MILLS Reese's Peanut Butter Puffs Cereal	29g	40.8	414	75.9	31.0	3.4	10.3	6.9

Bear Naked Cereal Granola Maple Pecan 12 Oz vs Quaker Instant Oatmeal Apples & Cinnamon Flavor 1.51 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bear Naked C... Food 1 Food 1 • BEAR NAKED FOODS Bear Naked Cereal Granola Maple Pecan 12 Oz	60g	100.0	433	71.5	20.8	8.1	14.4	10.3
Quaker Insta... Food 2 Food 2 • PEPSICO INC. BRAND OWNER Quaker Instant Oatmeal Apples & Cinnamon Flavor 1.51 Oz	43g	100.0	372	76.7	25.6	9.3	4.7	9.3

Gatorade Recover Whey Protein Bar Chocolate Chip 2.8 Ounce Plastic Bag vs Cascadian Farm Organic Toasted Coconut Chewy Protein Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gatorade Rec... Food 1 Food 1 • PEPSICO INC. Gatorade Recover Whey Protein Bar Chocolate Chip 2.8 Ounce Plastic Bag	80g	73.8	451	51.9	36.1	2.0	15.7	25.5
Cascadian Fa... Food 2 Food 2 • GENERAL MILLS SALES INC. Cascadian Farm Organic Toasted Coconut Chewy Protein Bar	50g	25.3	500	34.0	20.0	6.0	32.0	24.0

Kellogg's Krave Cereal Double Chocolate 11 Oz vs Cocoa Puffs 25% Less Sugar Breakfast Cereal Bowlpak

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Kr... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Krave Cereal Double Chocolate 11 Oz	41g	55.6	417	76.2	36.4	6.2	11.4	6.9
Cocoa Puffs ... Food 2 Food 2 • GENERAL MILLS SALES INC. Cocoa Puffs 25% Less Sugar Breakfast Cereal Bowlpak	30g	100.0	383	83.1	21.1	6.5	5.1	6.8

Zee Zees Nutrition Bar, Cocoa Cherry, 1.8 Oz vs Trix Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zee Zees Nut... Food 1 Food 1 • NATIONAL FOOD GROUP Zee Zees Nutrition Bar, Cocoa Cherry, 1.8 Oz	51g	100.0	392	64.7	31.4	3.9	13.7	5.9
Trix Cereal Food 2 Food 2 • GENERAL MILLS SALES INC. Trix Cereal	31g	51.3	387	87.1	32.3	3.2	4.8	3.2

Kellogg's Mini Wheats Cereal Bite Size Frosted 36 Oz vs Kellogg's Nutri Grain Cereal Bars Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Mi... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Mini Wheats Cereal Bite Size Frosted 36 Oz	60g	87.9	353	84.4	20.8	9.7	2.2	8.0
Kellogg's Nu... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Nutri Grain Cereal Bars Blueberry	44g	100.0	350	70.0	31.7	7.1	8.5	3.9

Quaker Cwy Granola Bars Dipps Caramel Nut 1.09 Oz 6 Ct/12 vs Bear Naked Cereal Granola Peanut Butter 12 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Cwy G... Food 1 Food 1 • PEPSICO INC. Quaker Cwy Granola Bars Dipps Caramel Nut 1.09 Oz 6 Ct/12	31g	41.2	448	71.4	46.2	2.7	17.1	4.3
Bear Naked C... Food 2 Food 2 • BEAR NAKED FOODS Bear Naked Cereal Granola Peanut Butter 12 Oz	56g	100.0	460	62.1	20.2	6.9	20.6	11.9

Gatorade Recover Whey Protein Bar Chocolate Chip 2.8 Ounce Plastic Bag vs Kellogg's Rice Krispies Treats Squares Original 32.5 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gatorade Rec... Food 1 Food 1 • PEPSICO INC. Gatorade Recover Whey Protein Bar Chocolate Chip 2.8 Ounce Plastic Bag	80g	73.8	451	51.9	36.1	2.0	15.7	25.5
Kellogg's Ri... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Rice Krispies Treats Squares Original 32.5 Oz	37g	100.0	412	77.2	34.7	0.2	10.2	3.0

Kellogg's Frosted Flakes Cereal Original 26.8 Oz vs Kellogg's Cocoa Krispies Cereal 2.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Fr... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Frosted Flakes Cereal Original 26.8 Oz	29g	49.3	369	88.2	34.5	2.2	0.3	5.4
Kellogg's Co... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Cocoa Krispies Cereal 2.3 Oz	65g	100.0	392	88.6	37.8	1.2	2.6	4.7

Nature Valley Blueberry Soft Baked Oatmeal Squares vs Cascadian Farm Organic Fruit Infused Cherry Almond Chewy Granola Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature Valle... Food 1 Food 1 • GENERAL MILLS SALES INC. Nature Valley Blueberry Soft Baked Oatmeal Squares	35g	40.6	400	68.6	28.6	8.6	14.3	5.7
Cascadian Fa... Food 2 Food 2 • GENERAL MILLS SALES INC. Cascadian Farm Organic Fruit Infused Cherry Almond Chewy Granola Bar	35g	100.0	390	73.0	30.0	5.0	8.0	7.0

Kellogg's Smorz Cereal 10.2 Oz vs Nature Valley Crunchy Oats 'N Honey Granola Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Sm... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Smorz Cereal 10.2 Oz	31g	49.4	412	83.6	43.2	2.2	7.1	4.9
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Crunchy Oats 'N Honey Granola Bar	42g	100.0	455	70.2	27.8	5.5	17.2	7.9

Cheerios Vanilla Spice Breakfast Cereal Large Size vs Larabar Chocolate Chip Cookie Dough Fruit & Nut Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheerios Van... Food 1 Food 1 • GENERAL MILLS SALES INC. Cheerios Vanilla Spice Breakfast Cereal Large Size	39g	100.0	383	82.1	21.1	8.1	4.0	8.0
Larabar Choc... Food 2 Food 2 • GENERAL MILLS SALES INC. Larabar Chocolate Chip Cookie Dough Fruit & Nut Bar	45g	94.2	491	56.1	35.3	6.3	25.9	8.4

Larabar Trail Mix Dark Chocolate Peanut Baked Nut Bar vs Cheerios Protein Cinnamon Almond Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Larabar Trai... Food 1 Food 1 • GENERAL MILLS SALES INC. Larabar Trail Mix Dark Chocolate Peanut Baked Nut Bar	30g	65.8	533	44.3	19.2	8.4	34.8	15.3
Cheerios Pro... Food 2 Food 2 • GENERAL MILLS SALES INC. Cheerios Protein Cinnamon Almond Cereal	55g	71.2	400	72.7	29.1	5.5	8.2	12.7

Larabar Almond Butter Chocolate Brownie Protein Bar vs Count Chocula Halloween Breakfast Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Larabar Almo... Food 1 Food 1 • GENERAL MILLS SALES INC. Larabar Almond Butter Chocolate Brownie Protein Bar	52g	37.9	420	48.0	36.0	9.0	16.0	21.0
Count Chocul... Food 2 Food 2 • GENERAL MILLS SALES INC. Count Chocula Halloween Breakfast Cereal	36g	100.0	390	85.0	33.0	4.0	5.0	5.0

Fiber One Oats And Chocolate Strawberry Chewy Bar vs Quaker Chewy Granola Bars Low Sugar P Butter Chocchip .84 Z

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fiber One Oa... Food 1 Food 1 • GENERAL MILLS SALES INC. Fiber One Oats And Chocolate Strawberry Chewy Bar	40g	97.4	380	73.0	23.0	23.0	11.0	5.0
Quaker Chewy... Food 2 Food 2 • PEPSICO INC. Quaker Chewy Granola Bars Low Sugar P Butter Chocchip .84 Z	24g	27.4	402	69.8	21.1	10.8	13.1	7.4

Rocket Fuel Food Comparisons