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

Herbal Beverage vs Opuntia & Citron Tea

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Herbal Beverage Food 1 Food 1 • B. A. B. A. LIMITED Herbal Beverage	145g	44.0	62	15.2	12.4	—	—	—
Opuntia & Ci... Food 2 Food 2 • KOHYANG Opuntia & Citron Tea	14g	28.0	393	100.0	71.4	—	—	—

Tiger Spice Decaffeinated Chai vs Organic London Fog Tea Concentrate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tiger Spice ... Food 1 Food 1 • DAVID RIO COFFEE & TEA, INC. Tiger Spice Decaffeinated Chai	28g	41.0	429	75.0	64.3	—	10.7	3.6
Organic Lond... Food 2 Food 2 • DIASPORA TEA & HERB CO., LLC Organic London Fog Tea Concentrate	180g	44.0	50	12.2	11.7	—	—	—

Chai Latte Drink Mix Single Serve Cups, Chai Latte vs Thai Iced Tea

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chai Latte D... Food 1 Food 1 • WAL-MART STORES, INC. Chai Latte Drink Mix Single Serve Cups	15g	100.0	452	64.5	45.2	—	19.4	6.5
Thai Iced Tea Food 2 Food 2 • WEI PANTRY, INC. Thai Iced Tea	30g	33.2	333	56.7	56.7	—	6.7	6.7

Sweet Tea Brew Over Ice Single Serve Cup vs London Fog Latte Black Tea Concentrate, London Fog Latte

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Tea Br... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Sweet Tea Brew Over Ice Single Serve Cup	22g	36.0	318	81.8	81.8	—	—	—
London Fog L... Food 2 Food 2 • UNILEVER London Fog Latte Black Tea Concentrate	180g	30.0	33	8.3	8.3	—	—	—

Tortoise Green Tea Chai vs Chai Latte Drink Mix Single Serve Cups, Chai Latte

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tortoise Gre... Food 1 Food 1 • DAVID RIO COFFEE & TEA, INC. Tortoise Green Tea Chai	28g	41.0	429	75.0	64.3	—	10.7	3.6
Chai Latte D... Food 2 Food 2 • WAL-MART STORES, INC. Chai Latte Drink Mix Single Serve Cups	15g	100.0	452	64.5	45.2	—	19.4	6.5

Original Flavor Instant Honey Ginger Tea Sachets, Original vs London Fog Latte Black Tea Concentrate, London Fog Latte

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Fla... Food 1 Food 1 • GRAND SLAM BASEBALL CORPORATION Original Flavor Instant Honey Ginger Tea Sachets	18g	34.0	328	94.4	88.9	—	—	—
London Fog L... Food 2 Food 2 • UNILEVER London Fog Latte Black Tea Concentrate	180g	30.0	33	8.3	8.3	—	—	—

Verismo, Masala Chai vs Kahans, Authentic Chai Tea, Single Serve Beverage Cups

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Verismo, Mas... Food 1 Food 1 • STARBUCKS COFFEE COMPANY Verismo, Masala Chai	18g	36.0	389	100.0	94.4	—	—	—
Kahans, Auth... Food 2 Food 2 • PRESTO STUDIOS, INC. Kahans, Authentic Chai Tea, Single Serve Beverage Cups	14g	21.5	429	78.6	50.0	—	14.3	—

Sweet Tea Brew Over Ice Single Serve Cup vs Vedic Mix, Cinnamon Chai

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Tea Br... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Sweet Tea Brew Over Ice Single Serve Cup	22g	36.0	318	81.8	81.8	—	—	—
Vedic Mix, C... Food 2 Food 2 • HONEY WORLD INC. Vedic Mix, Cinnamon Chai	22g	26.9	432	68.2	59.1	4.5	13.6	9.1

Taiwan Classic Bubble Tea, Taiwan Classic vs Classic Chai Tea Latte Concentrate, Classic Chai Tea Latte

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Taiwan Class... Food 1 Food 1 • POCAS INTERNATIONAL CORP. Taiwan Classic Bubble Tea	490g	100.0	51	10.4	10.2	—	0.8	0.4
Classic Chai... Food 2 Food 2 • TARGET STORES Classic Chai Tea Latte Concentrate	180g	44.0	50	12.2	11.7	—	—	—

Roasted Garlic Instant Mashed Potatoes Seasoned With Roasted Garlic, Roasted Garlic vs Scalloped Real Russet Potatoes In A Creamy Sauce, Scalloped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • STATER BROS. MARKETS INC. Roasted Garlic Instant Mashed Potatoes Seasoned With Roasted Garlic	23g	33.4	348	78.3	4.4	4.3	—	8.7
Scalloped Re... Food 2 Food 2 • HY-VEE, INC. Scalloped Real Russet Potatoes In A Creamy Sauce	28g	37.5	357	75.0	3.6	7.1	—	7.1

Au Gratin Potatoes vs Instant Deluxe Baked Flavored Mashed Potatoes, Deluxe Baked

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Au Gratin Po... Food 1 Food 1 • CLOVER VALLEY Au Gratin Potatoes	28g	41.2	357	78.6	7.1	3.6	2.3	7.1
Instant Delu... Food 2 Food 2 • FAMILY DOLLAR STORES INC. Instant Deluxe Baked Flavored Mashed Potatoes, Deluxe Baked	28g	31.0	429	64.3	3.6	7.1	12.5	7.1

Slow Cooker Bacon & Beans, Bacon & Beans vs Homestyle Julienne Potatoes, Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Slow Cooker ... Food 1 Food 1 • N.K. HURST COMPANY Slow Cooker Bacon & Beans, Bacon & Beans	35g	30.8	343	62.9	2.9	17.1	—	20.0
Homestyle Ju... Food 2 Food 2 • NASH FINCH COMPANY Homestyle Julienne Potatoes	28g	41.3	357	78.6	3.6	3.6	1.8	7.1

Springfield, Potatoes In Creamy Sauce, Scalloped, Scalloped vs Butter & Herb Mashed Potatoes, Butter & Herb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Springfield,... Food 1 Food 1 • UNIFIED GROCERS, INC. Springfield, Potatoes In Creamy Sauce, Scalloped, Scalloped	28g	37.5	357	75.0	7.1	7.1	—	7.1
Butter & Her... Food 2 Food 2 • ALDI INC. Butter & Herb Mashed Potatoes	23g	33.4	348	78.3	—	4.3	—	8.7

Mashed Potatoes vs Au Gratin Sliced Potatoes Casserole With A Traditional Savory Sauce, Au Gratin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potatoes Food 1 Food 1 • IDAHOAN FOODS, LLC Mashed Potatoes	29g	100.0	379	72.4	6.9	3.4	8.6	6.9
Au Gratin Sl... Food 2 Food 2 • BASIC AMERICAN FOODS, INC. Au Gratin Sliced Potatoes Casserole With A Traditional Savory Sauce	28g	41.4	357	78.6	3.6	3.6	—	7.1

Au Gratin Sliced Potatoes Casserole With A Traditional Savory Sauce, Au Gratin vs 100% Russet Julienne Potatoes In A Creamy Cheese Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Au Gratin Sl... Food 1 Food 1 • BASIC AMERICAN FOODS, INC. Au Gratin Sliced Potatoes Casserole With A Traditional Savory Sauce	28g	41.4	357	78.6	3.6	3.6	—	7.1
100% Russet ... Food 2 Food 2 • SUPERVALU, INC. 100% Russet Julienne Potatoes In A Creamy Cheese Sauce	28g	41.3	357	78.6	3.6	3.6	1.8	7.1

Potato Classics, Original Scalloped Potatoes With A Creamy Sauce Mix, Original Scalloped vs Country Buttered Mashed Potatoes, Country Buttered

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Class... Food 1 Food 1 • WEIS MARKETS, INC. Potato Classics, Original Scalloped Potatoes With A Creamy Sauce Mix, Original Scalloped	28g	37.5	357	75.0	3.6	7.1	—	7.1
Country Butt... Food 2 Food 2 • BASIC AMERICAN FOODS, INC. Country Buttered Mashed Potatoes	28g	35.0	393	67.9	3.6	3.6	8.9	7.1

Premium Red Potatoes vs Roasted Garlic Mashed Potatoes, Roasted Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Red ... Food 1 Food 1 • IDAHOAN FOODS, LLC Premium Red Potatoes	29g	37.3	345	72.4	3.5	6.9	3.5	6.9
Roasted Garl... Food 2 Food 2 • LAMB WESTON SALES, INC. Roasted Garlic Mashed Potatoes	112g	43.5	125	21.4	1.8	1.8	3.6	2.7

Crunchy Coated Premium Black Edamame, Sea Salt vs Mashed Potatoes, Creamy Ranch

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crunchy Coat... Food 1 Food 1 • SEAPOINT FARMS, LLC Crunchy Coated Premium Black Edamame, Sea Salt	30g	18.4	467	46.7	6.7	13.3	15.0	30.0
Mashed Potat... Food 2 Food 2 • BASIC AMERICAN FOODS, INC. Mashed Potatoes, Creamy Ranch	27g	33.1	370	70.4	3.7	7.4	7.4	7.4

Creamy Butter Mashed Potatoes, Creamy Butter vs Jalapeno Cheddar Homestyle Casserole, Jalapeno Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Butte... Food 1 Food 1 • NASH FINCH COMPANY Creamy Butter Mashed Potatoes	23g	33.3	348	78.3	4.4	4.3	2.2	8.7
Jalapeno Che... Food 2 Food 2 • IDAHOAN FOODS, LLC Jalapeno Cheddar Homestyle Casserole	28g	37.3	357	75.0	—	7.1	3.6	7.1

Loaded Potato Salad vs Scalloped Potatoes In A Creamy Seasoned Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Potat... Food 1 Food 1 • BEKTROM FOODS, INC Loaded Potato Salad	33g	47.3	364	81.8	3.0	9.1	1.5	6.1
Scalloped Po... Food 2 Food 2 • TARGET STORES Scalloped Potatoes In A Creamy Seasoned Sauce	27g	100.0	370	77.8	7.4	3.7	1.9	7.4

Rocket Fuel Food Comparisons