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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Light Corn Syrup vs Peppermint Syrup, Peppermint

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Corn S... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Light Corn Syrup	30g	60.0	400	100.0	33.3	—	—	—
Peppermint S... Food 2 Food 2 • R. TORRE & CO.INC. Peppermint Syrup	30g	46.0	300	76.7	76.7	—	—	—

Pancake & Waffle Syrup vs Amber Organic Maple Syrup, Amber

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pancake & Wa... Food 1 Food 1 • JETRO CASH & CARRY ENTERPRISES, INC. Pancake & Waffle Syrup	78g	100.0	256	66.7	47.4	—	—	—
Amber Organi... Food 2 Food 2 • BALDUCCI ENTERPRISES INC. Amber Organic Maple Syrup	60g	100.0	350	88.3	88.3	—	—	—

Hungry Jack, Flavored Syrup, Cinnamon & Brown Sugar, Cinnamon & Brown Sugar vs Syrup, Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hungry Jack,... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Hungry Jack, Flavored Syrup, Cinnamon & Brown Sugar, Cinnamon & Brown Sugar	60g	100.0	350	88.3	70.0	—	—	—
Syrup, Butter Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Syrup, Butter	60g	100.0	317	83.3	50.0	—	—	—

Certified Organic Dark Color Maple Syrup vs Country Breakfast Syrup, Country Breakfast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Certified Or... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Certified Organic Dark Color Maple Syrup	30g	54.0	367	90.0	80.0	—	—	—
Country Brea... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Country Breakfast Syrup	60g	100.0	350	86.7	48.3	—	—	—

Strawberry Syrup, Strawberry vs Hawaiian Punch, Snow Cone Syrup, Beery Blue Typhoon, Beery Blue Typhoon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry S... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Strawberry Syrup	39g	52.0	256	66.7	61.5	—	—	—
Hawaiian Pun... Food 2 Food 2 • NEWELL BRANDS INC. Hawaiian Punch, Snow Cone Syrup, Beery Blue Typhoon, Beery Blue Typhoon	59g	38.0	119	32.2	30.5	—	—	—

Gourmet Pure Cane Syrup vs Anderson's, Pure Maple Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Pure... Food 1 Food 1 • DOMINO FOODS, INC. Gourmet Pure Cane Syrup	30g	52.0	367	86.7	86.7	—	—	—
Anderson's, ... Food 2 Food 2 • ANDERSON'S MAPLE SYRUP, INC. Anderson's, Pure Maple Syrup	60g	100.0	333	88.3	88.3	—	—	—

Light Flavor Syrup, Light vs Log Cabin, Syrup, Vanilla, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Flavor... Food 1 Food 1 • DEL MONTE FOODS INC. Light Flavor Syrup	60g	100.0	400	100.0	41.7	—	—	—
Log Cabin, S... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Log Cabin, Syrup, Vanilla, Vanilla	60g	100.0	333	88.3	43.3	—	—	—

Pure Vermont Maple Organic Syrup, Pure Vermont Maple vs Green Apple Syrup, Green Apple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pure Vermont... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Pure Vermont Maple Organic Syrup	60g	100.0	333	88.3	88.3	—	—	—
Green Apple ... Food 2 Food 2 • R. TORRE & CO.INC. Green Apple Syrup	30g	46.0	333	76.7	76.7	—	—	—

Kentucky Bourbon Chocolate Sauce vs Elderberries Infused Vermont Organic Maple Syrup, Elderberries Infused

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kentucky Bou... Food 1 Food 1 • APPLE CREEK ORCHARDS, LLC Kentucky Bourbon Chocolate Sauce	30g	29.3	400	50.0	36.7	—	16.7	—
Elderberries... Food 2 Food 2 • RUNAMOK MAPLE, LLC Elderberries Infused Vermont Organic Maple Syrup	60g	100.0	350	88.3	88.3	—	—	—

Saito Inryo, Syrup vs Syrup, Jumbleberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Saito Inryo,... Food 1 Food 1 Saito Inryo, Syrup	100g	100.0	304	76.0	76.0	—	—	—
Syrup, Jumbl... Food 2 Food 2 • WAFFLE LADY INC. Syrup, Jumbleberry	28g	30.0	214	57.1	53.6	3.6	—	—

All In One Super Syrup, Blue Raspberry vs Syrup, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All In One S... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION All In One Super Syrup, Blue Raspberry	30g	34.0	233	56.7	53.3	—	—	—
Syrup, Straw... Food 2 Food 2 • MILKY WAY INT'L TRADING CORP Syrup, Strawberry	55g	100.0	382	94.6	58.2	—	—	—

Pure Fancy Maple Syrup vs Fruit Syrup, Red Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pure Fancy M... Food 1 Food 1 • KINGSTON MARKETING CO Pure Fancy Maple Syrup	60g	100.0	333	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	—	—

Classic Sugar Cane Simple Syrup, Classic Sugar Cane vs Original Chocolate Flavored Syrup, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Suga... Food 1 Food 1 • CHEF SOUS LLC Classic Sugar Cane Simple Syrup	39g	48.0	231	61.5	61.5	—	—	—
Original Cho... Food 2 Food 2 • SUBCO FOODS OF WISCONSIN, INC. Original Chocolate Flavored Syrup, Chocolate	39g	100.0	231	59.0	35.9	—	—	—

Tropical Fruit Punch All In One Super Syrup, Tropical Fruit Punch vs Pineapple Bourbon Ham Glaze, Pineapple Bourbon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tropical Fru... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Tropical Fruit Punch All In One Super Syrup	30g	38.0	233	63.3	60.0	—	—	—
Pineapple Bo... Food 2 Food 2 • FISCHER & WIESER SPECIALTY FOODS, INC. Pineapple Bourbon Ham Glaze	40g	32.0	175	42.5	40.0	2.5	—	—

Organic Chocolate Syrup vs Anderson's, Pure Maple Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Choc... Food 1 Food 1 • SANTINI FOODS, INC Organic Chocolate Syrup	39g	49.7	282	64.1	56.4	—	—	2.6
Anderson's, ... Food 2 Food 2 • ANDERSON'S MAPLE SYRUP, INC. Anderson's, Pure Maple Syrup	60g	100.0	333	88.3	88.3	—	—	—

Essentials Syrup vs Syrup & Flavoring, Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Essentials S... Food 1 Food 1 • BRUNO'S SUPERMARKETS, INC. Essentials Syrup	60g	50.0	167	43.3	40.0	1.7	—	—
Syrup & Flav... Food 2 Food 2 • GMI EUROPEAN FOOD DISTRIBUTORS Syrup & Flavoring, Cherry	50g	90.0	270	90.0	90.0	—	—	—

Light Agave Syrup, Light vs Butter Syrup, Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Agave ... Food 1 Food 1 • TARGET STORES Light Agave Syrup	21g	100.0	286	76.2	76.2	—	—	—
Butter Syrup Food 2 Food 2 • SCHNUCK MARKETS, INC. Butter Syrup	30g	52.0	333	86.7	56.7	—	—	—

Sweet Bourbon Maple Syrup Bourbon Barrel Aged, Bourbon Barrel Aged vs Orange Pineapple All In One Super Syrup, Orange Pineapple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Bourbo... Food 1 Food 1 • BUTTERNUT MOUNTAIN FARM Sweet Bourbon Maple Syrup Bourbon Barrel Aged, Bourbon Barrel Aged	30g	54.0	367	90.0	80.0	—	—	—
Orange Pinea... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Orange Pineapple All In One Super Syrup	30g	36.0	233	60.0	56.7	—	—	—

Syrup, Caramel vs Cane Sugar Syrup, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Syrup, Caramel Food 1 Food 1 • STARBUCKS COFFEE COMPANY Syrup, Caramel	30g	44.0	300	73.3	73.3	—	—	—
Cane Sugar S... Food 2 Food 2 • DOMINO FOODS, INC. Cane Sugar Syrup, Vanilla	30g	52.0	367	86.7	86.7	—	—	—

Simply Roundy's, Organic Maple Syrup vs Maple Blueberry Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Simply Round... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Simply Roundy's, Organic Maple Syrup	60g	100.0	333	88.3	88.3	—	—	—
Maple Bluebe... Food 2 Food 2 • STONEWALL KITCHEN LTD. Maple Blueberry Syrup	60g	58.0	200	50.0	46.7	1.7	—	—

Rocket Fuel Food Comparisons