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 Special K Cereal Red Berries 16.9 Oz vs Fiber One Strawberries & Vanilla Clusters Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Sp... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Special K Cereal Red Berries 16.9 Oz	39g	100.0	361	85.9	28.9	7.5	1.5	7.1
Fiber One St... Food 2 Food 2 • GENERAL MILLS SALES INC. Fiber One Strawberries & Vanilla Clusters Cereal	55g	70.3	345	81.8	21.8	16.4	5.5	7.3

Quaker Warm & Crunchy Cranberrry Almond Granola(8 1.76 Oz)14.1 Ounce 8 Pack Box vs Kellogg's Apple Jacks Cereal 32.1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Warm ... Food 1 Food 1 • PEPSICO INC. Quaker Warm & Crunchy Cranberrry Almond Granola(8 1.76 Oz)14.1 Ounce 8 Pack Box	50g	65.7	400	76.0	24.0	8.0	9.0	10.0
Kellogg's Ap... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Apple Jacks Cereal 32.1 Oz	39g	100.0	376	87.7	34.4	5.6	3.8	5.5

Nature Valley Honey Almond Butter Granola vs Quaker Life Maple Brown Sugar Multigrain Cereal 13 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature Valle... Food 1 Food 1 • GENERAL MILLS SALES INC. Nature Valley Honey Almond Butter Granola	55g	65.0	436	69.1	25.5	7.3	14.6	10.9
Quaker Life ... Food 2 Food 2 • PEPSICO INC. Quaker Life Maple Brown Sugar Multigrain Cereal 13 Ounce Paper Box	32g	44.8	375	78.1	25.0	6.2	4.7	9.4

Kashi Heart To Heart Cereal Blueberry 13.4 Oz vs Cocoa Puffs Loaded Breakfast Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kashi Heart ... Food 1 Food 1 • KASHI SALES LLC Kashi Heart To Heart Cereal Blueberry 13.4 Oz	54g	100.0	379	81.1	21.2	5.6	4.1	8.9
Cocoa Puffs ... Food 2 Food 2 • GENERAL MILLS SALES INC. Cocoa Puffs Loaded Breakfast Cereal	42g	100.0	419	74.4	28.7	5.6	13.7	4.9

Annie's Organic Chocolate Chip Chewy Granola Bar vs Nature Valley Crunchy Oats 'N Honey Granola Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Annie's Orga... Food 1 Food 1 • GENERAL MILLS SALES INC. Annie's Organic Chocolate Chip Chewy Granola Bar	25g	100.0	409	68.4	26.9	4.0	12.3	6.4
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Crunchy Oats 'N Honey Granola Bar	21g	100.0	455	70.2	27.8	5.5	17.2	7.9

Gmills Apple Cinn Cheerios Sweetened Whl Grn Oat Cereal Family Sz vs General Mills Ghost High Protein Peanut Butter Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gmills Apple... Food 1 Food 1 • GENERAL MILLS Gmills Apple Cinn Cheerios Sweetened Whl Grn Oat Cereal Family Sz	28g	39.1	393	78.6	32.1	7.1	5.4	7.1
General Mill... Food 2 Food 2 • GENERAL MILLS SALES INC. General Mills Ghost High Protein Peanut Butter Cereal	39g	47.3	436	29.0	15.1	2.2	18.3	46.2

Nature Valley Cinnamon Biscuits With Almond Butter Filling vs Reese's Puffs Peanut Butter And Chocolate Whole Grain Breakfast Cereal Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature Valle... Food 1 Food 1 • GENERAL MILLS SALES INC. Nature Valley Cinnamon Biscuits With Almond Butter Filling	38g	100.0	493	60.8	28.0	6.8	25.9	8.5
Reese's Puff... Food 2 Food 2 • GENERAL MILLS SALES INC. Reese's Puffs Peanut Butter And Chocolate Whole Grain Breakfast Cereal Bag	39g	100.0	413	75.9	31.9	5.0	11.0	7.1

Kellogg's Crispix Cereal 18 Oz vs Breakfast Kit Fruity Cheerios

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Cr... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Crispix Cereal 18 Oz	39g	100.0	377	87.1	12.9	1.0	0.7	6.6
Breakfast Ki... Food 2 Food 2 • EAST SIDE ENTREES Breakfast Kit Fruity Cheerios	170g	65.0	176	35.1	16.4	2.3	3.5	2.3

Trix With Marshmallows Cereal vs Nature Valley Sweet & Salty Nut Peanut Butter Mini Granola Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Trix With Ma... Food 1 Food 1 • GENERAL MILLS SALES INC. Trix With Marshmallows Cereal	40g	100.0	384	86.4	30.1	3.5	3.3	5.6
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Sweet & Salty Nut Peanut Butter Mini Granola Bar	21g	100.0	483	57.7	21.3	4.3	23.6	10.2

Nature Valley Trail Mix Fruit & Nut Chewy Granola Bar vs Nature Valley Crunchy Oats 'N Honey Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature Valle... Food 1 Food 1 • GENERAL MILLS SALES INC. Nature Valley Trail Mix Fruit & Nut Chewy Granola Bar	35g	100.0	427	71.4	22.5	5.4	13.2	7.5
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Crunchy Oats 'N Honey Granola	27g	100.0	467	69.6	25.9	5.7	17.4	8.2

Kashi Organic Cereal Promise Cinnamon Harvest 16.3 Oz vs Gmills Very Bry Cheerios Sweetened Whl Grn Oat Cereal Family Sz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kashi Organi... Food 1 Food 1 • KASHI SALES LLC Kashi Organic Cereal Promise Cinnamon Harvest 16.3 Oz	61g	100.0	333	78.9	15.0	10.7	1.4	11.0
Gmills Very ... Food 2 Food 2 • GENERAL MILLS SALES INC. Gmills Very Bry Cheerios Sweetened Whl Grn Oat Cereal Family Sz	28g	39.1	393	78.6	32.1	7.1	5.4	7.1

Kashi Chewy Bars Double Chocolate Almond Butter 1.23 Oz vs Kellogg's Special K Cereal 1.25 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kashi Chewy ... Food 1 Food 1 • KELLOGG COMPANY US Kashi Chewy Bars Double Chocolate Almond Butter 1.23 Oz	35g	100.0	409	62.7	23.8	8.7	17.4	8.2
Kellogg's Sp... Food 2 Food 2 • WK KELLOGG CO Kellogg's Special K Cereal 1.25 Oz	36g	100.0	380	73.6	12.2	1.4	1.9	18.4

Kellogg's Corn Flakes Cereal .81 Oz vs Breakfast Kit Rs Trix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Co... Food 1 Food 1 • WK KELLOGG CO Kellogg's Corn Flakes Cereal .81 Oz	23g	100.0	362	84.7	10.0	3.3	0.4	6.1
Breakfast Ki... Food 2 Food 2 • EAST SIDE ENTREES Breakfast Kit Rs Trix	167g	63.0	162	33.5	15.6	1.8	2.7	1.8

Pumpkin Spice Cheerios Cereal vs Cheerios Cereal Pouch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Spic... Food 1 Food 1 • GENERAL MILLS SALES INC. Pumpkin Spice Cheerios Cereal	28g	39.0	393	78.6	28.6	7.1	7.1	7.1
Cheerios Cer... Food 2 Food 2 • GENERAL MILLS SALES INC. Cheerios Cereal Pouch	39g	100.0	366	73.7	4.6	10.8	6.7	13.0

Cinnamon Chex Cereal Bowlpak vs Reese's Puffs Peanut Butter Lovers Breakfast Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Che... Food 1 Food 1 • GENERAL MILLS SALES INC. Cinnamon Chex Cereal Bowlpak	56g	100.0	404	81.7	20.8	3.8	9.3	5.0
Reese's Puff... Food 2 Food 2 • GENERAL MILLS SALES INC. Reese's Puffs Peanut Butter Lovers Breakfast Cereal	39g	100.0	420	74.0	31.0	5.0	11.0	8.0

Cinnamon Toast Crunch Loaded Breakfast Cereal vs Kellogg's Mini Wheats Cereal Bite Size Frosted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Toa... Food 1 Food 1 • GENERAL MILLS SALES INC. Cinnamon Toast Crunch Loaded Breakfast Cereal	36g	100.0	421	75.2	29.3	5.3	13.5	4.6
Kellogg's Mi... Food 2 Food 2 • WK KELLOGG CO Kellogg's Mini Wheats Cereal Bite Size Frosted	28g	100.0	353	84.4	20.8	9.7	2.2	8.0

Kellogg's Special K Cereal Bars Blueberry Almond 5.5 Oz vs Nature Valley Chocolate Chunk Chewy Oat Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Sp... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Special K Cereal Bars Blueberry Almond 5.5 Oz	37g	33.8	479	55.1	21.0	6.6	25.4	10.5
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Chocolate Chunk Chewy Oat Bar	25g	100.0	387	73.7	24.0	4.7	8.2	6.6

Raisin Nut Bran Cereal vs Quaker Instant Oatmeal Apples & Cinnamon Flavor 1.51 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raisin Nut B... Food 1 Food 1 • GENERAL MILLS SALES INC. Raisin Nut Bran Cereal	65g	100.0	365	81.7	28.6	10.8	5.1	7.2
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

Honey Nut Cheerios Cereal Bowlpak vs Cap'n Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal 17.1 Ounce Paper Box

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Nut Ch... Food 1 Food 1 • GENERAL MILLS SALES INC. Honey Nut Cheerios Cereal Bowlpak	56g	100.0	380	81.2	33.6	7.7	4.8	8.8
Cap'n Crunch... Food 2 Food 2 • PEPSICO INC. Cap'n Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal 17.1 Ounce Paper Box	27g	40.3	417	79.1	33.3	2.3	9.1	6.8

Nature Valley Peanut Butter Granola vs Larabar Peanut Chocolate Crunchy Nut & Seed Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature Valle... Food 1 Food 1 • GENERAL MILLS SALES INC. Nature Valley Peanut Butter Granola	52g	62.9	442	69.2	25.0	5.8	15.4	11.5
Larabar Pean... Food 2 Food 2 • GENERAL MILLS SALES INC. Larabar Peanut Chocolate Crunchy Nut & Seed Bar	35g	20.0	571	40.0	22.9	8.6	40.0	14.3

Rocket Fuel Food Comparisons