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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Peter Pan Reduced Fat Crunchy Peanut Butter, 16.3 Oz vs Cascadian Farm Organic Raspberry Fruit Spread

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
Cascadian Fa... Food 2 Food 2 • GENERAL MILLS SALES INC. Cascadian Farm Organic Raspberry Fruit Spread	19g	22.0	237	57.9	52.6	—	—	—

Dickinson 10 Ounce Lemon Curd vs Peter Pan Reduced Fat Crunchy 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 Crunchy Peanut Butter, 16.3 Oz	36g	60.0	556	38.9	11.1	5.6	36.1	22.2

Dickinson 9.5 Ounce Vanilla 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 Vanilla Curd	19g	23.7	316	63.2	57.9	—	7.9	—
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

Dickinson 9.5 Ounce Vanilla Curd vs Welch's 18 Oz Spread Concord Grape Jelly

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dickinson 9.... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Dickinson 9.5 Ounce Vanilla Curd	19g	23.7	316	63.2	57.9	—	7.9	—
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 18 Oz Spread Concord Grape Jelly vs Dickinson 10 Ounce Lemon 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 Jelly	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	—

Organic Maple Syrup, Maple vs Butter Rich Syrup, Butter Rich

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mapl... Food 1 Food 1 • CADIA Organic Maple Syrup, Maple	30g	54.0	367	90.0	80.0	—	—	—
Butter Rich ... Food 2 Food 2 • THE QUAKER OATS COMPANY Butter Rich Syrup	30g	52.0	333	86.7	46.7	—	—	—

Gourment Cane Sugar Syrup, Raspberry vs Infused Strawberry Syrup, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourment Can... Food 1 Food 1 • DOMINO FOODS, INC. Gourment Cane Sugar Syrup, Raspberry	30g	52.0	367	86.7	86.7	—	—	—
Infused Stra... Food 2 Food 2 • AMERICAN BEVERAGE MARKETERS Infused Strawberry Syrup, Strawberry	30g	44.0	300	73.3	73.3	—	—	—

True Grenadine Syrup, True Grenadine vs Passion Fruit Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
True Grenadi... Food 1 Food 1 • TRUE TONICS CO. True Grenadine Syrup	30g	34.0	200	56.7	56.7	—	—	—
Passion Frui... Food 2 Food 2 • HALCON BAKER INC. Passion Fruit Syrup	31g	24.0	161	38.7	38.7	—	—	—

Original Syrup vs Dessert Saus, Tova Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Syrup Food 1 Food 1 • HY-VEE, INC. Original Syrup	60g	100.0	383	95.0	31.7	—	—	—
Dessert Saus... Food 2 Food 2 • SNOWANGEL RECORDS Dessert Saus, Tova Chocolate	40g	59.6	350	75.0	50.0	—	5.0	—

Syrup, Apple Butter vs Davinci Gourmet, Classic Coconut Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Syrup, Apple... Food 1 Food 1 • BLACKBERRY PATCH INC. Syrup, Apple Butter	37g	38.0	216	54.1	51.4	2.7	—	—
Davinci Gour... Food 2 Food 2 • DA VINCI FINE CHOCOLATES, LTD. Davinci Gourmet, Classic Coconut Syrup	30g	38.0	267	63.3	60.0	—	—	—

Dark Amber, Genuine Maple Syrup vs Original Syrup, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Amber, ... Food 1 Food 1 • HARRIS-TEETER INC. Dark Amber, Genuine Maple Syrup	60g	100.0	342	88.3	88.3	—	—	—
Original Syrup Food 2 Food 2 • TOPCO ASSOCIATES, INC. Original Syrup	60g	100.0	350	88.3	55.0	—	—	—

Chocolate Premium Sauce, Chocolate vs Syrup, Chocolate Flavor

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Pr... Food 1 Food 1 • GHIRARDELLI CHOCOLATE COMPANY Chocolate Premium Sauce	30g	43.6	367	80.0	80.0	6.7	1.7	3.3
Syrup, Choco... Food 2 Food 2 • MILKY WAY INT'L TRADING CORP Syrup, Chocolate Flavor	28g	46.0	357	82.1	57.1	—	—	—

Syrup, Mulling Spice vs Dark Maple Syrup, Dark Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Syrup, Mulli... Food 1 Food 1 • STARBUCKS COFFEE COMPANY Syrup, Mulling Spice	30g	46.0	300	76.7	76.7	—	—	—
Dark Maple S... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Dark Maple Syrup	30g	54.0	367	90.0	80.0	—	—	—

Butter Flavored Pancake Syrup, Butter vs Dreamsycle Classic Premium Shaved Ice Syrup, Dreamsycle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter Flavo... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Butter Flavored Pancake Syrup	60g	100.0	383	93.3	58.3	—	—	—
Dreamsycle C... Food 2 Food 2 • MARY MACK'S, INC. Dreamsycle Classic Premium Shaved Ice Syrup	30g	24.0	150	40.0	40.0	—	—	—

Pancake Syrup, Pancake vs All In One Super Syrup, Tropical Fruit Punch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pancake Syrup Food 1 Food 1 • CVS PHARMACY, INC. Pancake Syrup	30g	52.0	333	86.7	56.7	—	—	—
All In One S... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION All In One Super Syrup, Tropical Fruit Punch	30g	38.0	233	63.3	60.0	—	—	—

Lite Syrup vs Simple Fountain & Shake Syrup, Simple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lite Syrup Food 1 Food 1 • HANNAFORD BROS. CO. Lite Syrup	30g	26.0	167	43.3	40.0	—	—	—
Simple Fount... Food 2 Food 2 • CONAGRA BRANDS, INC. Simple Fountain & Shake Syrup	38g	50.0	263	65.8	63.2	—	—	—

Pickett's, Ginger Beer Concentrated Syrup vs Syrup, Caramel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pickett's, G... Food 1 Food 1 • PICKETT BROTHERS BEVERAGE Pickett's, Ginger Beer Concentrated Syrup	30g	48.0	300	80.0	80.0	—	—	—
Syrup, Caramel Food 2 Food 2 • STARBUCKS COFFEE COMPANY Syrup, Caramel	30g	44.0	300	73.3	73.3	—	—	—

Maraschino Cherry Flavored Syrup, Maraschino Cherry vs Vermont Sourced Amber Rich Maple Organic Syrup, Vermont Sourced Amber Rich Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maraschino C... Food 1 Food 1 • SENECA FOODS CORPORATION Maraschino Cherry Flavored Syrup	29g	32.0	207	55.2	37.9	—	—	—
Vermont Sour... Food 2 Food 2 • TARGET STORES Vermont Sourced Amber Rich Maple Organic Syrup	30g	54.0	367	90.0	80.0	—	—	—

100% Pure Organic Maple Syrup vs Fruit Syrup, Red Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Pure Or... Food 1 Food 1 • MAPLE HOUSE 100% Pure Organic Maple Syrup	60g	100.0	350	88.3	88.3	—	—	—
Fruit Syrup,... Food 2 Food 2 • TARGET STORES Fruit Syrup, Red Raspberry	60g	98.0	350	85.0	81.7	3.3	—	—

Original Ginger Ale Organic Soda Syrup, Original Ginger Ale vs Blackberry Patch, Raspberry Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Gin... Food 1 Food 1 • BLISSPOINT LLC Original Ginger Ale Organic Soda Syrup	38g	28.0	132	36.8	31.6	—	—	—
Blackberry P... Food 2 Food 2 • BLACKBERRY PATCH INC. Blackberry Patch, Raspberry Syrup	30g	56.0	367	93.3	50.0	—	—	—

Rocket Fuel Food Comparisons