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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Welch's 20 Oz Spread Squeeze Strawberry vs Dickinson 10 Ounce Lemon Curd

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 20 O... Food 1 Food 1 • WELCH'S Welch's 20 Oz Spread Squeeze Strawberry	20g	100.0	250	60.0	50.0	—	—	—
Dickinson 10... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Dickinson 10 Ounce Lemon Curd	20g	25.8	300	65.0	65.0	—	5.0	—

Dickinson 10 Ounce Lemon Curd vs Peter Pan Reduced Fat Creamy Peanut Butter, 16.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dickinson 10... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Dickinson 10 Ounce Lemon Curd	20g	25.8	300	65.0	65.0	—	5.0	—
Peter Pan Re... Food 2 Food 2 • CONAGRA BRANDS INC Peter Pan Reduced Fat Creamy Peanut Butter, 16.3 Oz	36g	60.0	556	38.9	11.1	5.6	36.1	22.2

Welch's 20 Oz Spread Squeeze Strawberry vs Welch's 18 Oz Spread Concord Grape Jelly

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 20 O... Food 1 Food 1 • WELCH'S Welch's 20 Oz Spread Squeeze Strawberry	20g	100.0	250	60.0	50.0	—	—	—
Welch's 18 O... Food 2 Food 2 • WELCH'S Welch's 18 Oz Spread Concord Grape Jelly	20g	100.0	250	65.0	50.0	—	—	—

Welch's 27 Oz Spread Natural Strawberry vs Welch's 30 Oz Spread Concord Grape Jam

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 27 O... Food 1 Food 1 • WELCH'S Welch's 27 Oz Spread Natural Strawberry	19g	100.0	237	57.9	57.9	—	—	—
Welch's 30 O... Food 2 Food 2 • WELCH'S Welch's 30 Oz Spread Concord Grape Jam	20g	100.0	250	65.0	50.0	—	—	—

Peter Pan Reduced Fat Creamy Peanut Butter, 16.3 Oz vs Welch's 18 Oz Spread Concord Grape Jam

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peter Pan Re... Food 1 Food 1 • CONAGRA BRANDS INC Peter Pan Reduced Fat Creamy Peanut Butter, 16.3 Oz	36g	60.0	556	38.9	11.1	5.6	36.1	22.2
Welch's 18 O... Food 2 Food 2 • WELCH'S Welch's 18 Oz Spread Concord Grape Jam	20g	100.0	250	65.0	50.0	—	—	—

Welch's 20 Oz Spread Squeeze Concord Grape Jam vs Welch's 20 Oz Spread Squeeze Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 20 O... Food 1 Food 1 • WELCH'S Welch's 20 Oz Spread Squeeze Concord Grape Jam	20g	100.0	250	65.0	50.0	—	—	—
Welch's 20 O... Food 2 Food 2 • WELCH'S Welch's 20 Oz Spread Squeeze Strawberry	20g	100.0	250	60.0	50.0	—	—	—

Welch's 30 Oz Spread Concord Grape Jam vs Dickinson 10 Ounce Lemon Curd

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 30 O... Food 1 Food 1 • WELCH'S Welch's 30 Oz Spread Concord Grape Jam	20g	100.0	250	65.0	50.0	—	—	—
Dickinson 10... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Dickinson 10 Ounce Lemon Curd	20g	25.8	300	65.0	65.0	—	5.0	—

Dickinson 10 Ounce Lemon Curd vs Welch's 20 Oz Spread Squeeze Concord Grape Jelly

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dickinson 10... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Dickinson 10 Ounce Lemon Curd	20g	25.8	300	65.0	65.0	—	5.0	—
Welch's 20 O... Food 2 Food 2 • WELCH'S Welch's 20 Oz Spread Squeeze Concord Grape Jelly	20g	100.0	250	65.0	50.0	—	—	—

Peter Pan Reduced Fat Crunchy Peanut Butter, 16.3 Oz vs Welch's 20 Oz Spread Squeeze Concord Grape Jam

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peter Pan Re... Food 1 Food 1 • CONAGRA BRANDS INC Peter Pan Reduced Fat Crunchy Peanut Butter, 16.3 Oz	36g	60.0	556	38.9	11.1	5.6	36.1	22.2
Welch's 20 O... Food 2 Food 2 • WELCH'S Welch's 20 Oz Spread Squeeze Concord Grape Jam	20g	100.0	250	65.0	50.0	—	—	—

Welch's 18 Oz Spread Concord Grape Jelly vs Welch's 30 Oz Spread Concord Grape Jam

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 18 O... Food 1 Food 1 • WELCH'S Welch's 18 Oz Spread Concord Grape Jelly	20g	100.0	250	65.0	50.0	—	—	—
Welch's 30 O... Food 2 Food 2 • WELCH'S Welch's 30 Oz Spread Concord Grape Jam	20g	100.0	250	65.0	50.0	—	—	—

Peter Pan Smart Choice Creamy Peanut Butter, 28 Oz vs Welch's 20 Oz Spread Squeeze Concord Grape Jelly

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peter Pan Sm... Food 1 Food 1 • CONAGRA BRANDS INC Peter Pan Smart Choice Creamy Peanut Butter, 28 Oz	36g	60.0	556	38.9	11.1	5.6	36.1	22.2
Welch's 20 O... Food 2 Food 2 • WELCH'S Welch's 20 Oz Spread Squeeze Concord Grape Jelly	20g	100.0	250	65.0	50.0	—	—	—

Welch's 27 Oz Spread Natural Strawberry vs Welch's 20 Oz Spread Squeeze Concord Grape Jam

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 27 O... Food 1 Food 1 • WELCH'S Welch's 27 Oz Spread Natural Strawberry	19g	100.0	237	57.9	57.9	—	—	—
Welch's 20 O... Food 2 Food 2 • WELCH'S Welch's 20 Oz Spread Squeeze Concord Grape Jam	20g	100.0	250	65.0	50.0	—	—	—

Peter Pan Smart Choice Creamy Peanut Butter, 28 Oz vs Dickinson 10 Ounce Lemon Curd

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peter Pan Sm... Food 1 Food 1 • CONAGRA BRANDS INC Peter Pan Smart Choice Creamy Peanut Butter, 28 Oz	36g	60.0	556	38.9	11.1	5.6	36.1	22.2
Dickinson 10... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Dickinson 10 Ounce Lemon Curd	20g	25.8	300	65.0	65.0	—	5.0	—

Welch's 18 Oz Spread Concord Grape Jam vs Dickinson 9.5 Ounce Coconut Curd

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 18 O... Food 1 Food 1 • WELCH'S Welch's 18 Oz Spread Concord Grape Jam	20g	100.0	250	65.0	50.0	—	—	—
Dickinson 9.... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Dickinson 9.5 Ounce Coconut Curd	20g	25.4	350	65.0	60.0	—	10.0	5.0

Welch's 20 Oz Spread Squeeze Strawberry vs Dickinson 9.5 Ounce Vanilla Curd

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 20 O... Food 1 Food 1 • WELCH'S Welch's 20 Oz Spread Squeeze Strawberry	20g	100.0	250	60.0	50.0	—	—	—
Dickinson 9.... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Dickinson 9.5 Ounce Vanilla Curd	19g	23.7	316	63.2	57.9	—	7.9	—

Welch's 20 Oz Spread Squeeze Strawberry vs Peter Pan Reduced Fat Creamy Peanut Butter, 16.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 20 O... Food 1 Food 1 • WELCH'S Welch's 20 Oz Spread Squeeze Strawberry	20g	100.0	250	60.0	50.0	—	—	—
Peter Pan Re... Food 2 Food 2 • CONAGRA BRANDS INC Peter Pan Reduced Fat Creamy Peanut Butter, 16.3 Oz	36g	60.0	556	38.9	11.1	5.6	36.1	22.2

Dickinson 9.5 Ounce Coconut Curd vs Peter Pan Reduced Fat Creamy Peanut Butter, 16.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dickinson 9.... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Dickinson 9.5 Ounce Coconut Curd	20g	25.4	350	65.0	60.0	—	10.0	5.0
Peter Pan Re... Food 2 Food 2 • CONAGRA BRANDS INC Peter Pan Reduced Fat Creamy Peanut Butter, 16.3 Oz	36g	60.0	556	38.9	11.1	5.6	36.1	22.2

Welch's 27 Oz Spread Natural Strawberry vs Peter Pan Reduced Fat Creamy Peanut Butter, 16.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 27 O... Food 1 Food 1 • WELCH'S Welch's 27 Oz Spread Natural Strawberry	19g	100.0	237	57.9	57.9	—	—	—
Peter Pan Re... Food 2 Food 2 • CONAGRA BRANDS INC Peter Pan Reduced Fat Creamy Peanut Butter, 16.3 Oz	36g	60.0	556	38.9	11.1	5.6	36.1	22.2

Welch's 30 Oz Spread Concord Grape Jelly vs Peter Pan Reduced Fat Creamy Peanut Butter, 16.3 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 30 O... Food 1 Food 1 • WELCH'S Welch's 30 Oz Spread Concord Grape Jelly	20g	100.0	250	65.0	50.0	—	—	—
Peter Pan Re... Food 2 Food 2 • CONAGRA BRANDS INC Peter Pan Reduced Fat Creamy Peanut Butter, 16.3 Oz	36g	60.0	556	38.9	11.1	5.6	36.1	22.2

Welch's 20 Oz Spread Squeeze Concord Grape Jelly vs Cascadian Farm Organic Raspberry Fruit Spread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's 20 O... Food 1 Food 1 • WELCH'S Welch's 20 Oz Spread Squeeze Concord Grape Jelly	20g	100.0	250	65.0	50.0	—	—	—
Cascadian Fa... Food 2 Food 2 • GENERAL MILLS SALES INC. Cascadian Farm Organic Raspberry Fruit Spread	19g	22.0	237	57.9	52.6	—	—	—

Rocket Fuel Food Comparisons