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 Berries & Peaches 10.5 Oz vs Nature Valley Soft Baked Lemon Poppy Seed Muffin 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 Berries & Peaches 10.5 Oz	42g	63.7	380	84.4	30.4	7.0	4.2	7.1
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Soft Baked Lemon Poppy Seed Muffin Bar	35g	96.1	444	62.3	20.7	12.3	19.2	5.6

Cap'n Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal 20.6 Ounce Paper Box vs Kellogg's Rice Krispies Treats Poppers Vanilla Creme 8 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cap'n Crunch... Food 1 Food 1 • PEPSICO INC. Cap'n Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal 20.6 Ounce Paper Box	27g	21.0	417	42.7	33.4	2.7	9.2	7.1
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

Kellogg's Froot Loops Cereal .95 Oz vs Kellogg's Special K Cereal Bars Blueberry Fruit Crisp .88 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Fr... Food 1 Food 1 • WK KELLOGG CO Kellogg's Froot Loops Cereal .95 Oz	27g	100.0	374	87.5	31.3	5.7	3.8	5.7
Kellogg's Sp... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Special K Cereal Bars Blueberry Fruit Crisp .88 Oz	25g	100.0	398	78.3	29.1	2.1	8.4	3.8

Larabar Mint Chocolate Truffle Fruit & Nut Bites vs Annie's Peanut Butter Cookie Dough Protein Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Larabar Mint... Food 1 Food 1 • GENERAL MILLS SALES INC. Larabar Mint Chocolate Truffle Fruit & Nut Bites	30g	26.8	433	56.7	43.3	10.0	20.0	6.7
Annie's Pean... Food 2 Food 2 • GENERAL MILLS SALES INC. Annie's Peanut Butter Cookie Dough Protein Bar	33g	72.5	436	49.0	31.0	10.0	23.0	18.0

Kellogg's Corn Pops Cereal .75 Oz vs Zee Zees Soft Baked Bar, Berry Apple Crisp, Wg, I/W, 1.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Co... Food 1 Food 1 • WK KELLOGG CO Kellogg's Corn Pops Cereal .75 Oz	21g	100.0	384	90.5	38.0	0.8	1.1	3.8
Zee Zees Sof... Food 2 Food 2 • NATIONAL FOOD GROUP Zee Zees Soft Baked Bar, Berry Apple Crisp, Wg, I/W, 1.3 Oz	37g	44.6	405	64.9	24.3	2.7	13.5	5.4

Cas Frm Orgnc Cinn Crunch Crl vs Nature Valley Double Chocolate Chip Muffin Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cas Frm Orgn... Food 1 Food 1 • GENERAL MILLS SALES INC. Cas Frm Orgnc Cinn Crunch Crl	36g	50.8	389	80.6	30.6	8.3	8.3	5.6
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Double Chocolate Chip Muffin Bar	35g	95.6	420	60.6	24.2	10.7	19.3	6.2

Cap'n Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal 12.5 Ounce Paper Box vs Kellogg's Special K Cereal Coconut Almond 18.5 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cap'n Crunch... Food 1 Food 1 • PEPSICO INC. Cap'n Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal 12.5 Ounce Paper Box	27g	21.0	417	42.7	33.4	2.7	9.2	7.1
Kellogg's Sp... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Special K Cereal Coconut Almond 18.5 Oz	55g	75.1	388	78.1	20.3	7.8	7.4	8.6

Kellogg's Corn Pops Cereal 19.1 Oz vs Blueberry Chex Cereal Bowlpak

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Co... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Corn Pops Cereal 19.1 Oz	40g	100.0	384	90.5	38.0	0.8	1.1	3.8
Blueberry Ch... Food 2 Food 2 • GENERAL MILLS SALES INC. Blueberry Chex Cereal Bowlpak	28g	100.0	422	81.8	20.5	3.2	9.0	5.1

Gmills Cinn Tst Crnch Sweetened Whl Wht Rice Cereal vs Kellogg's Special K Cereal Pumpkin Spice 12.4 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gmills Cinn ... Food 1 Food 1 • GENERAL MILLS SALES INC. Gmills Cinn Tst Crnch Sweetened Whl Wht Rice Cereal	56g	79.8	411	78.6	30.4	5.4	10.7	5.4
Kellogg's Sp... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Special K Cereal Pumpkin Spice 12.4 Oz	42g	62.3	371	82.9	27.1	7.1	4.1	7.4

Cascadian Farm Organic Oatmeal Raisin Chewy Granola Bar vs Kashi Chewy Bars Toasted Coconut 1.23 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cascadian Fa... Food 1 Food 1 • GENERAL MILLS SALES INC. Cascadian Farm Organic Oatmeal Raisin Chewy Granola Bar	22g	31.5	364	77.3	31.8	4.5	4.6	4.6
Kashi Chewy ... Food 2 Food 2 • KELLOGG COMPANY US Kashi Chewy Bars Toasted Coconut 1.23 Oz	35g	95.2	434	59.4	24.2	9.3	20.6	9.3

Quaker Simply Granola Oats/Honey/Raisins/Almond 28 Ounce Paper Box vs Fiber One 70 Calorie Birthday Cake Baked Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Simpl... Food 1 Food 1 • PEPSICO INC. Quaker Simply Granola Oats/Honey/Raisins/Almond 28 Ounce Paper Box	51g	64.3	412	74.7	24.6	9.4	10.4	9.7
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

Quaker Life Maple & Brown Sugar Multigrain Cereal21.6 Ounce Box vs Goodbelly Peanut Butter Crunch Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Life ... Food 1 Food 1 • PEPSICO INC. Quaker Life Maple & Brown Sugar Multigrain Cereal21.6 Ounce Box	32g	44.8	375	78.1	25.0	6.2	4.7	9.4
Goodbelly Pe... Food 2 Food 2 • GENERAL MILLS SALES INC. Goodbelly Peanut Butter Crunch Cereal	166g	100.0	395	72.0	23.0	9.0	12.0	9.0

Nat Vly Crnchy Gran Bars Pumpkin Spice vs Larabar Chocolate Chip Cookie Dough Mini Fruit & Nut Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nat Vly Crnc... Food 1 Food 1 • GENERAL MILLS Nat Vly Crnchy Gran Bars Pumpkin Spice	42g	50.0	452	69.1	23.8	7.1	16.7	7.1
Larabar Choc... Food 2 Food 2 • GENERAL MILLS SALES INC. Larabar Chocolate Chip Cookie Dough Mini Fruit & Nut Bar	22g	94.2	491	56.1	35.3	6.3	25.9	8.4

Zee Zees Nutrition Bar, Blueberry Lemon, 2.2 Oz vs Cheerios Cereal Singlepak

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zee Zees Nut... Food 1 Food 1 • NATIONAL FOOD GROUP INC. Zee Zees Nutrition Bar, Blueberry Lemon, 2.2 Oz	62g	74.5	260	41.0	14.0	3.0	8.0	4.0
Cheerios Cer... Food 2 Food 2 • GENERAL MILLS SALES INC. Cheerios Cereal Singlepak	17g	100.0	359	74.4	5.1	10.3	6.4	12.8

Apple Pie Toast Crunch Cereal vs Fiber One Chocolate Chip Cookie Brownies 12 Count

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Pie To... Food 1 Food 1 • GENERAL MILLS SALES INC. Apple Pie Toast Crunch Cereal	41g	100.0	403	79.9	29.1	6.3	9.2	5.8
Fiber One Ch... Food 2 Food 2 • 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

Nat Vly Crnchy Gran Bars Dark Choc Pnt Btr vs Kellogg's Nutri Grain Cereal Bars Raspberry 1.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nat Vly Crnc... Food 1 Food 1 • GENERAL MILLS SALES INC. Nat Vly Crnchy Gran Bars Dark Choc Pnt Btr	42g	49.5	452	66.7	28.6	4.8	19.1	9.5
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

Kellogg's Special K Cereal 18 Oz vs :Ratio Cinnamon Cranberry Almond Crunch Breakfast 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 18 Oz	39g	100.0	380	73.6	12.2	1.4	1.9	18.4
:Ratio Cinna... Food 2 Food 2 • GENERAL MILLS SALES INC. :Ratio Cinnamon Cranberry Almond Crunch Breakfast Cereal	36g	82.1	361	52.8	8.1	8.6	14.0	25.0

Kellogg's Nutri Grain Cereal Bars Mixed Berry 1.3 Oz vs Dulce De Leche Toast Crunch Cereal

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 Mixed Berry 1.3 Oz	37g	100.0	362	68.6	32.8	3.9	9.4	4.1
Dulce De Lec... Food 2 Food 2 • GENERAL MILLS SALES INC. Dulce De Leche Toast Crunch Cereal	41g	100.0	410	79.7	29.3	5.0	9.9	5.4

Kellogg's Rice Krispies Treats Squares Whole Grain 1.41 Oz vs Cascadian Farm Organic Ancient Grains Granola

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 Whole Grain 1.41 Oz	40g	100.0	409	76.2	28.5	1.5	10.1	4.0
Cascadian Fa... Food 2 Food 2 • GENERAL MILLS SALES INC. Cascadian Farm Organic Ancient Grains Granola	28g	100.0	440	73.0	16.0	7.0	11.0	11.0

Kellogg's Corn Flakes Cereal 18 Oz vs Nature Valley Lunchbox S'mores Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Co... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Corn Flakes Cereal 18 Oz	42g	100.0	362	84.7	10.0	3.3	0.4	6.1
Nature Valle... Food 2 Food 2 • GENERAL MILLS SALES INC. Nature Valley Lunchbox S'mores Bar	26g	100.0	431	71.6	22.9	18.0	13.6	5.8

Rocket Fuel Food Comparisons