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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Kellogg's Corn Pops Cereal 9.2 Oz vs Kellogg's Corn Pops Cereal .95 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Co... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Corn Pops Cereal 9.2 Oz	40g	70.8	384	90.2	30.2	0.8	1.2	4.0
Kellogg's Co... Food 2 Food 2 • WK KELLOGG CO Kellogg's Corn Pops Cereal .95 Oz	27g	100.0	384	90.5	38.0	0.8	1.1	3.8

Larabar Double Dark Chocolate Mini Fruit And Nut Bar vs Gmills Lcky Chrms Tstd Oat W Mrshmlws Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Larabar Doub... Food 1 Food 1 • GENERAL MILLS SALES INC. Larabar Double Dark Chocolate Mini Fruit And Nut Bar	22g	90.1	485	56.9	35.1	9.3	25.2	7.9
Gmills Lcky ... Food 2 Food 2 • GENERAL MILLS SALES INC. Gmills Lcky Chrms Tstd Oat W Mrshmlws Cereal	48g	70.4	375	81.3	35.4	6.2	4.2	8.3

Kellogg's Cinnabon Cereal 9 Oz vs Vanilla Chex Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Ci... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Cinnabon Cereal 9 Oz	30g	47.1	413	83.7	42.0	3.5	7.4	5.4
Vanilla Chex... Food 2 Food 2 • GENERAL MILLS SALES INC. Vanilla Chex Cereal	30g	45.1	400	80.0	20.0	3.3	8.3	3.3

Zee Zees Soft Baked Bar, Blueberry Lemon, Wg Iw 1.3 Oz vs Lucky Charms Mini Treat Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zee Zees Sof... Food 1 Food 1 • NATIONAL FOOD GROUP Zee Zees Soft Baked Bar, Blueberry Lemon, Wg Iw 1.3 Oz	37g	100.0	405	64.9	24.3	5.4	13.5	5.4
Lucky Charms... Food 2 Food 2 • GENERAL MILLS SALES INC. Lucky Charms Mini Treat Bar	14g	100.0	423	74.6	36.4	2.1	12.6	3.7

Honey Nut Cheerios Cereal vs Quaker Cwy Granola Bars Big Chocolate & Salted Caramel 1.41 Z

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Nut Ch... Food 1 Food 1 • GENERAL MILLS SALES INC. Honey Nut Cheerios Cereal	28g	39.1	393	78.6	32.1	7.1	5.4	7.1
Quaker Cwy G... Food 2 Food 2 • PEPSICO INC. Quaker Cwy Granola Bars Big Chocolate & Salted Caramel 1.41 Z	40g	51.8	429	73.3	31.2	6.5	14.1	4.4

Cheerios Berry Oat Crunch Breakfast Cereal Family Size vs Kellogg's Corn Pops Cereal 1.5 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheerios Ber... Food 1 Food 1 • GENERAL MILLS SALES INC. Cheerios Berry Oat Crunch Breakfast Cereal Family Size	54g	100.0	404	78.8	20.8	6.5	8.2	7.2
Kellogg's Co... Food 2 Food 2 • WK KELLOGG CO Kellogg's Corn Pops Cereal 1.5 Oz	42g	100.0	384	90.5	38.0	0.8	1.1	3.8

General Mills Loaded Birthday Cake Cereal vs Nature Valley Soft Baked Maple Nut Breakfast Bars

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
General Mill... Food 1 Food 1 • GENERAL MILLS SALES INC. General Mills Loaded Birthday Cake Cereal	42g	100.0	417	75.7	29.5	5.2	12.7	4.8
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Soft Baked Maple Nut Breakfast Bars	50g	92.6	429	59.4	17.9	10.9	19.5	8.4

Kellogg's Rice Krispies Cereal 12 Oz vs Kellogg's Nutri Grain Cereal Bars Raspberry 20.8 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Ri... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Rice Krispies Cereal 12 Oz	40g	100.0	387	89.4	10.8	0.7	0.6	6.6
Kellogg's Nu... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Nutri Grain Cereal Bars Raspberry 20.8 Oz	37g	100.0	360	68.1	33.4	3.9	9.4	4.1

Quaker Chewy Variety Pack Granola Bars(18 0.84 Oz)15.2 Ounce 18 Count Box vs Nature Valley Crunchy Dipped Peanut Butter Chocolate Granola Squares

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Chewy... Food 1 Food 1 • PEPSICO INC. Quaker Chewy Variety Pack Granola Bars(18 0.84 Oz)15.2 Ounce 18 Count Box	24g	30.7	413	70.7	30.2	4.5	12.8	7.0
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Crunchy Dipped Peanut Butter Chocolate Granola Squares	22g	100.0	505	66.9	38.5	4.1	23.4	6.8

Quaker Instant Quaker Oatmeal Express Cup Apple Cinnamon 1.51 Z/12 vs Churros Cinnamon Toast Crunch Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. BRAND OWNER Quaker Instant Quaker Oatmeal Express Cup Apple Cinnamon 1.51 Z/12	43g	100.0	372	76.7	25.6	9.3	4.7	9.3
Churros Cinn... Food 2 Food 2 • GENERAL MILLS SALES INC. Churros Cinnamon Toast Crunch Cereal	31g	42.8	419	77.4	25.8	6.5	9.7	6.5

Appleways Whole Grain 2.4 Oz Soft Oatmeal Strawberry Bar, Individually Wrapped Each vs Frosted Cheerios Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Appleways Wh... Food 1 Food 1 • DARLINGTON COOKIE COMPANY Appleways Whole Grain 2.4 Oz Soft Oatmeal Strawberry Bar, Individually Wrapped Each	67g	100.0	417	68.5	28.3	4.5	13.4	6.0
Frosted Chee... Food 2 Food 2 • GENERAL MILLS SALES INC. Frosted Cheerios Cereal	31g	44.8	387	80.7	32.3	6.5	4.8	9.7

Nature Valley Trail Mix Dark Chocolate Cherry Chewy Granola Bar vs Cascadian Farm Organic Honey Cashew Protein Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature Valle... Food 1 Food 1 • GENERAL MILLS SALES INC. Nature Valley Trail Mix Dark Chocolate Cherry Chewy Granola Bar	34g	100.0	417	71.8	23.0	5.1	11.7	6.1
Cascadian Fa... Food 2 Food 2 • GENERAL MILLS SALES INC. Cascadian Farm Organic Honey Cashew Protein Granola	70g	100.0	470	62.0	22.0	5.0	18.0	14.0

Cheerios Vanilla Spice Breakfast Cereal Large Size vs Nature Valley Protein Salted Caramel Dark Chocolate Xl Chewy 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
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Protein Salted Caramel Dark Chocolate Xl Chewy Bar	60g	49.0	489	39.0	19.0	12.0	29.0	25.0

Kellogg's Frosted Flakes Cereal Multi Grain 1 Oz vs Zee Zees Soft Baked Bar, Birthday Cake, 1.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Fr... Food 1 Food 1 • WK KELLOGG CO Kellogg's Frosted Flakes Cereal Multi Grain 1 Oz	28g	100.0	362	87.3	22.3	8.0	1.3	7.8
Zee Zees Sof... Food 2 Food 2 • NATIONAL FOOD GROUP INC. Zee Zees Soft Baked Bar, Birthday Cake, 1.3 Oz	36g	100.0	417	66.7	25.0	5.6	13.9	5.6

Kellogg's Special K Cereal Bars Chocolate Peanut Pecan 1.23 Oz vs Kellogg's Rice Krispies Treats Poppers Vanilla Creme 8 Oz

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 Chocolate Peanut Pecan 1.23 Oz	35g	58.7	465	43.3	23.9	11.3	24.7	23.3
Kellogg's Ri... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Rice Krispies Treats Poppers Vanilla Creme 8 Oz	28g	100.0	469	73.7	47.1	0.1	18.5	2.2

Lucky Charms Breakfast Cereal Cup vs Gmills Cheerios Sweetened Whl Grn Oat Cereal Peach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lucky Charms... Food 1 Food 1 • GENERAL MILLS SALES INC. Lucky Charms Breakfast Cereal Cup	56g	100.0	379	83.4	33.5	6.4	4.0	7.6
Gmills Cheer... Food 2 Food 2 • GENERAL MILLS SALES INC. Gmills Cheerios Sweetened Whl Grn Oat Cereal Peach	28g	39.1	393	78.6	28.6	7.1	5.4	7.1

Zee Zees Nutrition Bar, Cinnamon Crisp, 2.2 Oz. vs Cheerios Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zee Zees Nut... Food 1 Food 1 • NATIONAL FOOD GROUP INC. Zee Zees Nutrition Bar, Cinnamon Crisp, 2.2 Oz.	62g	69.6	403	62.9	21.0	4.8	14.5	6.5
Cheerios Cereal Food 2 Food 2 • GENERAL MILLS Cheerios Cereal	20g	100.0	359	74.4	5.1	10.3	6.4	12.8

Kellogg's Frosted Flakes Cereal Pumpkin Spice 24 Oz vs Bear Naked Cereal Granola All Natural Granola Fruit & Nut 12 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 Pumpkin Spice 24 Oz	29g	50.2	370	88.4	34.7	1.0	0.3	4.4
Bear Naked C... Food 2 Food 2 • BEAR NAKED FOODS Bear Naked Cereal Granola All Natural Granola Fruit & Nut 12 Oz	60g	100.0	446	65.6	21.6	7.9	18.9	9.9

Fiber One Oats And Chocolate Strawberry Chewy Bar vs Reese's Puffs Cluster Crunch Cereal

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
Reese's Puff... Food 2 Food 2 • GENERAL MILLS SALES INC. Reese's Puffs Cluster Crunch Cereal	39g	100.0	416	75.7	30.8	4.9	11.5	7.1

Appleways Whole Grain 2.4 Oz Soft Oatmeal Chocolate Chip Bars, Individually Wrapped 160 Ct vs Gmills Very Bry Cheerios Sweetened Whl Grn Oat Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Appleways Wh... Food 1 Food 1 • DARLINGTON COOKIE COMPANY Appleways Whole Grain 2.4 Oz Soft Oatmeal Chocolate Chip Bars, Individually Wrapped 160 Ct	67g	100.0	417	68.5	28.3	4.5	13.4	6.0
Gmills Very ... Food 2 Food 2 • GENERAL MILLS SALES INC. Gmills Very Bry Cheerios Sweetened Whl Grn Oat Cereal	28g	39.1	393	78.6	32.1	7.1	5.4	7.1

Rocket Fuel Food Comparisons