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

Quaker Chewy Yogurt Vanilla Granola Bars(5 1,23 Oz)6.1 Ounce 5 Bars Box vs Kellogg's Nutri Grain Cereal Bars Awesome Apple Bites 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
Kellogg's Nu... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Nutri Grain Cereal Bars Awesome Apple Bites 1.3 Oz	37g	100.0	374	72.0	33.9	7.0	9.4	3.8

Plum Organics Mighty Snack Bars Pumpkin + Banana 6 Ct Box/.67 Oz Bars vs Cocoa Puffs Loaded Breakfast Cereal Large Size

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plum Organic... Food 1 Food 1 • SUN-MAID GROWERS Plum Organics Mighty Snack Bars Pumpkin + Banana 6 Ct Box/.67 Oz Bars	19g	100.0	389	69.5	29.6	5.9	10.5	6.8
Cocoa Puffs ... Food 2 Food 2 • GENERAL MILLS SALES INC. Cocoa Puffs Loaded Breakfast Cereal Large Size	42g	100.0	419	74.4	28.7	5.6	13.7	4.9

Kellogg's Froot Loops Cereal 31 Oz 4 Ct vs Kit Rs Cinnamon Toast Crunch With 1 C Fruit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Fr... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Froot Loops Cereal 31 Oz 4 Ct	39g	62.7	374	87.5	31.3	5.7	3.8	5.7
Kit Rs Cinna... Food 2 Food 2 • EAST SIDE ENTREES Kit Rs Cinnamon Toast Crunch With 1 C Fruit	291g	43.7	113	24.0	13.1	2.1	1.9	1.0

Nature Valley Cranberry Raisin Almond Fruit & Nut Granola Cereal vs Kellogg's Mini Wheats Cereal Bite Size Frosted 1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature Valle... Food 1 Food 1 • GENERAL MILLS SALES INC. Nature Valley Cranberry Raisin Almond Fruit & Nut Granola Cereal	28g	36.9	429	75.0	28.6	7.1	10.7	7.1
Kellogg's Mi... Food 2 Food 2 • WK KELLOGG CO Kellogg's Mini Wheats Cereal Bite Size Frosted 1 Oz	28g	100.0	353	84.4	20.8	9.7	2.2	8.0

Kellogg's Apple Jacks Cereal 12.2 Oz vs Appleways Whole Grain 1.2 Oz Soft Oatmeal Vanilla Celebration Bar, Individually Wrapped Each

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Ap... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Apple Jacks Cereal 12.2 Oz	39g	100.0	376	87.7	34.4	5.6	3.8	5.5
Appleways Wh... Food 2 Food 2 • DARLINGTON COOKIE COMPANY Appleways Whole Grain 1.2 Oz Soft Oatmeal Vanilla Celebration Bar, Individually Wrapped Each	33g	100.0	417	68.5	26.8	3.0	13.4	6.0

Country Corn Flakes Cereal Bowlpak vs Fiber One Mini Oats & Chocolate Chewy Bars

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Country Corn... Food 1 Food 1 • GENERAL MILLS SALES INC. Country Corn Flakes Cereal Bowlpak	19g	100.0	370	83.9	8.7	6.4	3.3	6.9
Fiber One Mi... Food 2 Food 2 • GENERAL MILLS SALES INC. Fiber One Mini Oats & Chocolate Chewy Bars	24g	23.4	333	70.8	20.8	20.8	10.4	4.2

Honey Nut Cheerios Cereal Singlepak vs Kashi Crunchy Bars Chocolate Chip 1.4 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Nut Ch... Food 1 Food 1 • GENERAL MILLS SALES INC. Honey Nut Cheerios Cereal Singlepak	23g	100.0	378	81.1	32.4	8.1	5.4	8.1
Kashi Crunch... Food 2 Food 2 • KASHI US Kashi Crunchy Bars Chocolate Chip 1.4 Oz	40g	100.0	439	70.6	22.8	7.7	16.6	8.3

Fiber One Chocolate Chip Cookie Brownies 12 Count vs Total Raisin Bran Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fiber One Ch... Food 1 Food 1 • GENERAL MILLS SALES INC. Fiber One Chocolate Chip Cookie Brownies 12 Count	25g	88.9	280	69.7	7.6	24.0	10.7	6.1
Total Raisin... Food 2 Food 2 • GENERAL MILLS SALES INC. Total Raisin Bran Cereal	33g	100.0	348	84.9	34.9	9.1	1.5	6.1

Cocoa Puffs Triple Chocolate Treat Bar vs Fiber One 70 Calorie Birthday Cake Baked Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cocoa Puffs ... Food 1 Food 1 • GENERAL MILLS SALES INC. Cocoa Puffs Triple Chocolate Treat Bar	49g	100.0	440	71.0	37.0	3.0	15.0	5.0
Fiber One 70... Food 2 Food 2 • GENERAL MILLS SALES INC. Fiber One 70 Calorie Birthday Cake Baked Bar	25g	88.2	280	69.4	7.7	24.0	10.7	6.7

Kellogg's Raisin Bran Cereal 1.25 Oz vs Kellogg's Nutri Grain Cereal Bars Raspberry 1.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Ra... Food 1 Food 1 • WK KELLOGG CO Kellogg's Raisin Bran Cereal 1.25 Oz	35g	100.0	325	79.7	28.6	12.3	1.9	7.9
Kellogg's Nu... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Nutri Grain Cereal Bars Raspberry 1.3 Oz	37g	100.0	360	68.1	33.4	3.9	9.4	4.1

Gmills Frty Cheerios Sweetened Whl Grn Oat Cereal Family Sz vs Bear Naked Cereal Granola Cacao And Cashew Butter Soft Baked 11 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gmills Frty ... Food 1 Food 1 • GENERAL MILLS SALES INC. Gmills Frty Cheerios Sweetened Whl Grn Oat Cereal Family Sz	27g	37.1	370	77.8	29.6	7.4	5.6	7.4
Bear Naked C... Food 2 Food 2 • BEAR NAKED FOODS Bear Naked Cereal Granola Cacao And Cashew Butter Soft Baked 11 Oz	54g	100.0	461	63.8	21.3	6.4	20.1	10.2

Cinnamon Toast Crunch Cereal Bar vs Very Berry Cheerios Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Toa... Food 1 Food 1 • GENERAL MILLS SALES INC. Cinnamon Toast Crunch Cereal Bar	40g	100.0	392	74.0	21.3	7.3	8.0	6.1
Very Berry C... Food 2 Food 2 • GENERAL MILLS SALES INC. Very Berry Cheerios Cereal	159g	100.0	384	82.0	31.0	7.0	5.0	9.0

Kellogg's Cereal Breakfast Bar Chocolate 1.34 Oz vs Nature Valley Dark Chocolate Cherry Yogurt Granola Toppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Ce... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Cereal Breakfast Bar Chocolate 1.34 Oz	38g	100.0	397	72.7	25.9	7.7	11.7	5.3
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Dark Chocolate Cherry Yogurt Granola Toppers	30g	88.6	444	54.0	25.9	6.5	18.3	20.4

Appleways Whole Grain 1.2 Oz Soft Oatmeal Chocolate Chip Bar, Individually Wrapped Each vs Cascadian Farm Organic Hearty Morning Fiber Breakfast Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Appleways Wh... Food 1 Food 1 • DARLINGTON COOKIE COMPANY Appleways Whole Grain 1.2 Oz Soft Oatmeal Chocolate Chip Bar, Individually Wrapped Each	33g	100.0	417	68.5	26.8	3.0	13.4	6.0
Cascadian Fa... Food 2 Food 2 • GENERAL MILLS SALES INC. Cascadian Farm Organic Hearty Morning Fiber Breakfast Cereal	64g	100.0	343	80.0	16.4	15.9	5.5	9.7

Cheerios Chocolate Strawberry Cereal vs Bear Naked Cereal Granola Toasted Coconut Almond 12 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheerios Cho... Food 1 Food 1 • GENERAL MILLS SALES INC. Cheerios Chocolate Strawberry Cereal	36g	100.0	382	81.0	30.0	7.8	5.1	9.0
Bear Naked C... Food 2 Food 2 • KASHI US Bear Naked Cereal Granola Toasted Coconut Almond 12 Oz	54g	100.0	386	74.2	10.3	11.2	9.0	11.0

Larabar Double Chocolate Brownie Fruit & Nut Bites vs Nature Valley Peanut Butter Soft Baked Oatmeal Squares

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Larabar Doub... Food 1 Food 1 • GENERAL MILLS SALES INC. Larabar Double Chocolate Brownie Fruit & Nut Bites	30g	26.6	433	56.7	40.0	10.0	20.0	10.0
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Peanut Butter Soft Baked Oatmeal Squares	35g	100.0	446	62.2	26.8	7.8	19.4	8.7

Nature Valley Soft Baked Banana Chocolate Chip Bars vs Kellogg's Pop Tarts Pop Tart Cereal Strawberry 17 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature Valle... Food 1 Food 1 • GENERAL MILLS SALES INC. Nature Valley Soft Baked Banana Chocolate Chip Bars	50g	100.0	421	62.8	22.4	9.3	17.8	6.5
Kellogg's Po... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Pop Tarts Pop Tart Cereal Strawberry 17 Oz	41g	100.0	358	85.5	38.5	7.1	2.4	5.6

Cascadian Farm Organic Berry Vanilla Puffs Gluten Free Breakfast Cereal vs :Ratio Trio Maple Almond Crunch Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cascadian Fa... Food 1 Food 1 • GENERAL MILLS SALES INC. Cascadian Farm Organic Berry Vanilla Puffs Gluten Free Breakfast Cereal	43g	100.0	395	86.1	25.7	4.2	3.7	4.7
:Ratio Trio ... Food 2 Food 2 • GENERAL MILLS SALES INC. :Ratio Trio Maple Almond Crunch Cereal	38g	61.2	438	48.4	7.1	15.2	17.8	26.3

Quaker Oatmeal Squares Brown Sugar 14.5 Ounce Paper Box vs Lucky Charms, Cookie Crisp, Trix Cereal 3 Pack

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Oatme... Food 1 Food 1 • PEPSICO INC. Quaker Oatmeal Squares Brown Sugar 14.5 Ounce Paper Box	56g	75.5	379	77.8	16.7	8.3	4.8	11.4
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

Cascadian Farm Organic Toasted Coconut Chewy Protein Bar vs Kellogg's Low Fat Granola Cereal Crunchy 50 Oz 4 Ct

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cascadian Fa... Food 1 Food 1 • 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 Lo... Food 2 Food 2 • WK KELLOGG CO Kellogg's Low Fat Granola Cereal Crunchy 50 Oz 4 Ct	52g	100.0	385	83.2	27.8	6.8	4.6	8.2

Rocket Fuel Food Comparisons