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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Maple Organic Syrup, Maple vs 100% Pure Maple Syrup, Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Organi... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Maple Organic Syrup	60g	100.0	333	88.3	88.3	—	—	—
100% Pure Ma... Food 2 Food 2 • GIANT EAGLE, INC. 100% Pure Maple Syrup, Maple	30g	54.0	333	90.0	80.0	—	—	—

Santa Cruz Organic, Chocolate Syrup, Chocolate, Chocolate vs Hot Cinnamon Apple Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Santa Cruz O... Food 1 Food 1 • SANTA CRUZ NATURAL Santa Cruz Organic, Chocolate Syrup, Chocolate, Chocolate	40g	49.8	275	65.0	60.0	2.5	—	2.5
Hot Cinnamon... Food 2 Food 2 • BLACKBERRY PATCH INC. Hot Cinnamon Apple Syrup	30g	48.0	300	80.0	36.7	—	—	—

All Natural Raspberry Syrup, Raspberry vs Light Corn Syrup With Real Vanilla, Light Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Natural ... Food 1 Food 1 • BELWEDER CORP. All Natural Raspberry Syrup, Raspberry	30g	52.0	367	86.7	83.3	—	—	—
Light Corn S... Food 2 Food 2 • TARGET STORES Light Corn Syrup With Real Vanilla	30g	60.0	400	100.0	33.3	—	—	—

Lime Syrup, Lime vs Bourbon Barrel Aged Maple Syrup, Bourbon Barrel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lime Syrup Food 1 Food 1 • IMPROPER GOODS, LLC Lime Syrup	15g	24.0	333	80.0	80.0	—	—	—
Bourbon Barr... Food 2 Food 2 • SWEET TREE HOLDINGS 1, LLC Bourbon Barrel Aged Maple Syrup	60g	100.0	333	88.3	88.3	—	—	—

Certified Organic Dark Color Maple Syrup vs Shark Punch Snow Cone Syrup, Shark Punch

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	—	—	—
Shark Punch ... Food 2 Food 2 • ZOKU LLC Shark Punch Snow Cone Syrup	59g	36.0	119	30.5	28.8	—	—	—

Mint Julep Simple Syrup, Mint Julep vs Vanilla Flavored Syrup, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mint Julep S... Food 1 Food 1 • BOURBON BARREL FOODS Mint Julep Simple Syrup	28g	28.0	179	50.0	50.0	—	—	—
Vanilla Flav... Food 2 Food 2 • BOSCO PRODUCTS, INC. Vanilla Flavored Syrup	20g	26.0	250	65.0	60.0	—	—	—

Maple Syrup, Raspberry vs Sarsaparilla Syup, Sarsaparilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Syrup,... Food 1 Food 1 • SUPERVALU, INC. Maple Syrup, Raspberry	60g	100.0	350	88.3	80.0	—	—	—
Sarsaparilla... Food 2 Food 2 • PINK HOUSE ALCHEMY Sarsaparilla Syup	28g	30.0	214	53.6	53.6	—	—	—

Caramel Syrup, Caramel vs Organic Yacon Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caramel Syrup Food 1 Food 1 • SCHNUCK MARKETS, INC. Caramel Syrup	30g	34.0	233	56.7	53.3	—	—	—
Organic Yaco... Food 2 Food 2 • ULTIMATE SUPERFOODS, INC. Organic Yacon Syrup	15g	22.0	133	73.3	46.7	—	—	—

Strawberry Syrup, Strawberry vs Cotton Candy All In One Super Syrup, Cotton Candy

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	—	—	—
Cotton Candy... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Cotton Candy All In One Super Syrup	30g	32.0	200	53.3	50.0	—	—	—

Dessert Saus, Tova Chocolate vs Caramel Gourmet Cane Sugar Syrup, Caramel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dessert Saus... Food 1 Food 1 • SNOWANGEL RECORDS Dessert Saus, Tova Chocolate	40g	59.6	350	75.0	50.0	—	5.0	—
Caramel Gour... Food 2 Food 2 • DOMINO FOODS, INC. Caramel Gourmet Cane Sugar Syrup	30g	52.0	367	86.7	86.7	—	—	—

Viva La Raspa Sno Cone Syrup, Chili Mango vs Syrup, Blackberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Viva La Rasp... Food 1 Food 1 • SON BEVERAGE COMPANY Viva La Raspa Sno Cone Syrup, Chili Mango	59g	76.0	244	64.4	62.7	—	—	—
Syrup, Black... Food 2 Food 2 • STARBUCKS COFFEE COMPANY Syrup, Blackberry	30g	40.0	267	66.7	66.7	—	—	—

Non Alcoholic Triple Sec Syrup vs All In One Super Syrup, Lemon Deelite

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Non Alcoholi... Food 1 Food 1 • HARVEST HILL BEVERAGE COMPANY Non Alcoholic Triple Sec Syrup	30g	22.0	150	36.7	33.3	—	—	—
All In One S... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION All In One Super Syrup, Lemon Deelite	30g	36.0	233	60.0	53.3	—	—	—

Simple Syrup Made From Cane Sugar, Simple Syrup vs Table Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Simple Syrup... Food 1 Food 1 • DPS HOLDINGS INC. Simple Syrup Made From Cane Sugar	30g	38.0	267	63.3	63.3	—	—	—
Table Syrup Food 2 Food 2 • PINNACLE FOODS GROUP LLC Table Syrup	30g	52.0	367	86.7	66.7	—	—	—

Mocha Flavored Swirl Creamy Syrup, Mocha vs All In One Super Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mocha Flavor... Food 1 Food 1 • DUNKIN' DONUTS INC Mocha Flavored Swirl Creamy Syrup	39g	46.7	359	64.1	56.4	2.6	10.3	5.1
All In One S... Food 2 Food 2 • CHEF'S REVIEW All In One Super Syrup	30g	32.0	200	53.3	50.0	—	—	—

Pineapple Puree Infused Syrup, Pina vs Butter Flavored Lite Syrup, Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pineapple Pu... Food 1 Food 1 • AMERICAN BEVERAGE MARKETERS Pineapple Puree Infused Syrup, Pina	30g	50.0	333	83.3	83.3	—	—	—
Butter Flavo... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Butter Flavored Lite Syrup	30g	28.0	167	46.7	43.3	—	—	—

Honey Gourmet Flavored Syrup vs Maple Syrup, Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Gourme... Food 1 Food 1 • FLAVOR SYSTEMS INTERNATIONAL, INC. Honey Gourmet Flavored Syrup	30g	44.0	293	73.3	66.7	—	—	—
Maple Syrup Food 2 Food 2 • TARGET STORES Maple Syrup	100g	100.0	330	88.0	88.0	—	—	—

My Essentials, Light Pancake Syrup vs Wild Maine Blueberry Syrup, Wild Maine Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
My Essential... Food 1 Food 1 • DELHAIZE AMERICA, INC. My Essentials, Light Pancake Syrup	60g	48.0	150	40.0	36.7	—	—	—
Wild Maine B... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Wild Maine Blueberry Syrup	30g	52.0	333	86.7	46.7	—	—	—

Amarena Black Cherries In Syrup vs Organic Chocolate Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amarena Blac... Food 1 Food 1 • TOSCHI VIGNOLA SRL Amarena Black Cherries In Syrup	30g	100.0	300	70.0	53.3	—	—	—
Organic Choc... Food 2 Food 2 • SANTINI FOODS, INC Organic Chocolate Syrup	39g	49.7	282	64.1	56.4	—	—	2.6

Strawberry Flavored Syrup, Strawberry vs Country Rich Homestyle Syrup, Country Rich Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • HY-VEE, INC. Strawberry Flavored Syrup	39g	52.0	256	66.7	61.5	—	—	—
Country Rich... Food 2 Food 2 • THE QUAKER OATS COMPANY Country Rich Homestyle Syrup	30g	24.0	167	40.0	40.0	—	—	—

Simple Syrup Made From Cane Sugar, Simple Syrup vs Date Molasses

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Simple Syrup... Food 1 Food 1 • DPS HOLDINGS INC. Simple Syrup Made From Cane Sugar	30g	38.0	267	63.3	63.3	—	—	—
Date Molasses Food 2 Food 2 • TVT'S INTERNATIONAL EXPORT & IMPORT CO. Date Molasses	21g	32.0	286	76.2	61.9	—	—	—

Rocket Fuel Food Comparisons