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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Fully Loaded Peppered Bacon & Cheddar Microwavable Mashed Potatoes, Bacon & Cheddar vs Butter & Herb Mashed Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fully Loaded... Food 1 Food 1 • IDAHOAN FOODS, LLC Fully Loaded Peppered Bacon & Cheddar Microwavable Mashed Potatoes, Bacon & Cheddar	28g	35.2	357	71.4	3.6	7.1	5.4	7.1
Butter & Her... Food 2 Food 2 • WESTERN FAMILY FOODS, INC. Butter & Herb Mashed Potatoes	28g	37.0	393	71.4	7.1	3.6	7.1	7.1

Loaded Scalloped Potatoes vs Price Rite, Au Gratin Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Scall... Food 1 Food 1 • SUPERVALU, INC. Loaded Scalloped Potatoes	28g	41.4	357	78.6	3.6	3.6	—	7.1
Price Rite, ... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Price Rite, Au Gratin Potatoes	28g	39.3	357	78.6	7.1	7.1	1.8	7.1

Sliced Potatoes With A Smooth Cheese & Smoked Bacon Flavored Sauce, Cheddar & Bacon vs Cheesy Scalloped Sliced Potatoes Casserole With A Three Cheese Flavored Sauce, Cheesy Scalloped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sliced Potat... Food 1 Food 1 • BASIC AMERICAN FOODS, INC. Sliced Potatoes With A Smooth Cheese & Smoked Bacon Flavored Sauce, Cheddar & Bacon	30g	41.4	333	76.7	3.3	6.7	—	6.7
Cheesy Scall... Food 2 Food 2 • BASIC AMERICAN FOODS, INC. Cheesy Scalloped Sliced Potatoes Casserole With A Three Cheese Flavored Sauce	28g	41.4	357	78.6	3.6	3.6	—	7.1

Homestyle Butter & Herb Mashed Potatoes, Homestyle Butter & Herb vs Four Cheese Instant Mashed Potatoes, Four Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Bu... Food 1 Food 1 • NASH FINCH COMPANY Homestyle Butter & Herb Mashed Potatoes	23g	31.4	348	73.9	4.4	4.3	2.2	8.7
Four Cheese ... Food 2 Food 2 • BEKTROM FOODS, INC Four Cheese Instant Mashed Potatoes	21g	29.4	333	76.2	9.5	4.8	—	9.5

Roasted Garlic Instant Mashed Potatoes Seasoned With Roasted Garlic, Roasted Garlic vs Alwadi, Quinoa Falafel

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	28g	37.3	357	75.0	7.1	7.1	3.6	7.1
Alwadi, Quin... Food 2 Food 2 • THE DOVE CORPORATION S.A. Alwadi, Quinoa Falafel	100g	44.9	220	33.0	3.0	10.0	6.0	8.0

Sour Cream And Chive Potatoes, Sour Cream And Chive vs Butter & Herb Instant Mashed Potatoes Seasoned With Butter & Herbs, Butter & Herb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sour Cream A... Food 1 Food 1 • MEIJER, INC. Sour Cream And Chive Potatoes	28g	100.0	357	78.6	3.6	7.1	1.8	7.1
Butter & Her... Food 2 Food 2 • STATER BROS. MARKETS INC. Butter & Herb Instant Mashed Potatoes Seasoned With Butter & Herbs	28g	37.0	393	71.4	7.1	3.6	7.1	7.1

Homestyle Butter Flavored With Real Butter Complete Mix Mashed Potatoes, Homestyle Butter vs Julienne Potatoes With Real Cheese In A Creamy Sauce, Julienne

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Bu... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Homestyle Butter Flavored With Real Butter Complete Mix Mashed Potatoes	28g	34.9	393	67.9	3.6	3.6	10.7	7.1
Julienne Pot... Food 2 Food 2 • STATER BROS. MARKETS INC. Julienne Potatoes With Real Cheese In A Creamy Sauce	28g	41.3	357	78.6	3.6	3.6	1.8	7.1

Four Cheese Mashed Potatoes With Cheddar, Parmesan, Bleu & Monterey Jack Cheeses, Four Cheese vs Scalloped Potatoes, Scalloped

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Four Cheese ... Food 1 Food 1 • BIG Y FOODS, INC. Four Cheese Mashed Potatoes With Cheddar, Parmesan, Bleu & Monterey Jack Cheeses	28g	37.0	393	71.4	3.6	3.6	7.1	7.1
Scalloped Po... Food 2 Food 2 • WAL-MART STORES, INC. Scalloped Potatoes	27g	37.3	370	74.1	3.7	3.7	1.9	7.4

Black Bean Quinoa vs Butter & Herb Mashed Potatoes, Butter & Herb

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Bean Q... Food 1 Food 1 • AMERICAN ROLAND FOOD LLC Black Bean Quinoa	45g	100.0	356	60.0	2.2	6.7	7.8	13.3
Butter & Her... Food 2 Food 2 • TOPS MARKETS, LLC Butter & Herb Mashed Potatoes	22g	31.3	364	77.3	—	4.5	2.3	9.1

Buttery Mashed Potato, Buttery vs Three Cheese Sliced Potatoes, Three Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Mash... Food 1 Food 1 • WAL-MART STORES, INC. Buttery Mashed Potato	42g	100.0	400	70.6	2.4	4.7	9.4	7.1
Three Cheese... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Three Cheese Sliced Potatoes	28g	41.3	357	82.1	3.6	7.1	1.8	7.1

Roasted Garlic Instant Mashed Potatoes Seasoned With Roasted Garlic, Roasted Garlic vs Buttery Mashed Potato, Buttery

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	28g	37.3	357	75.0	7.1	7.1	3.6	7.1
Buttery Mash... Food 2 Food 2 • WAL-MART STORES, INC. Buttery Mashed Potato	42g	100.0	400	70.6	2.4	4.7	9.4	7.1

Dill Potato Salad, Dill vs Julienne Potatoes With Real Cheese In A Creamy Sauce, Julienne

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dill Potato ... Food 1 Food 1 • BEKTROM FOODS, INC Dill Potato Salad	33g	47.4	364	81.8	3.0	9.1	—	6.1
Julienne Pot... Food 2 Food 2 • STATER BROS. MARKETS INC. Julienne Potatoes With Real Cheese In A Creamy Sauce	28g	41.3	357	78.6	3.6	3.6	1.8	7.1

100% Russet Julienne Potatoes In A Creamy Cheese Sauce vs Monterey Pepper Jack Mashed Potatoes, Monterey Pepper Jack

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Russet ... Food 1 Food 1 • 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
Monterey Pep... Food 2 Food 2 • IDAHOAN FOODS, LLC Monterey Pepper Jack Mashed Potatoes	28g	100.0	393	71.4	3.6	3.6	89.3	10.7

Beef Pepper Steak, 72 Oz vs Betty Crocker Parmesan & Herb Skillet Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Pepper ... Food 1 Food 1 • CONAGRA BRANDS INC Beef Pepper Steak, 72 Oz	142g	13.8	77	7.8	4.2	0.7	1.8	7.8
Betty Crocke... Food 2 Food 2 • GENERAL MILLS SALES INC. Betty Crocker Parmesan & Herb Skillet Potatoes	32g	100.0	360	82.8	10.0	9.8	0.8	5.5

Birds Eye Chicken Garlic Parmesan Potato, 57 Oz vs Betty Crocker Scalloped Potatoes Value Size

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Birds Eye Ch... Food 1 Food 1 • CONAGRA BRANDS, INC Birds Eye Chicken Garlic Parmesan Potato, 57 Oz	144g	14.9	104	9.7	2.1	2.1	4.2	7.6
Betty Crocke... Food 2 Food 2 • GENERAL MILLS SALES INC. Betty Crocker Scalloped Potatoes Value Size	26g	100.0	352	80.6	0.7	8.6	1.2	5.3

Morningstar Farms Poultry Chikn Nuggets 21 Oz vs Birds Eye Voila! Cheese Ravioli Frozen Meal, 42 Oz. Family Size Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Morningstar ... Food 1 Food 1 • KELLOGG COMPANY US Morningstar Farms Poultry Chikn Nuggets 21 Oz	86g	34.8	224	20.8	2.1	2.6	10.6	13.6
Birds Eye Vo... Food 2 Food 2 • CONAGRA BRANDS, INC Birds Eye Voila! Cheese Ravioli Frozen Meal, 42 Oz. Family Size Bag	266g	26.8	98	15.0	2.6	1.5	2.3	3.4

Sweet Earth Frozen Meal Pepperoni Lovers 15 Oz Box vs Betty Crocker Sour Cream & Chives Mashed Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Earth ... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Sweet Earth Frozen Meal Pepperoni Lovers 15 Oz Box	142g	44.7	239	24.7	2.8	1.4	10.6	12.0
Betty Crocke... Food 2 Food 2 • GENERAL MILLS SALES INC. Betty Crocker Sour Cream & Chives Mashed Potatoes	26g	100.0	389	73.1	3.8	5.6	7.9	6.5

Pace Meal Chili vs Betty Crocker Cheesy Scalloped Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pace Meal Chili Food 1 Food 1 • CAMPBELL SOUP COMPANY Pace Meal Chili	240g	31.3	96	8.3	1.7	1.7	5.0	4.6
Betty Crocke... Food 2 Food 2 • GENERAL MILLS SALES INC. Betty Crocker Cheesy Scalloped Potatoes	28g	100.0	353	79.7	1.6	8.4	1.6	5.6

Betty Crocker Cheesy Scalloped Casserole Potatoes vs Betty Crocker Loaded Mashed Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Betty Crocke... Food 1 Food 1 • GENERAL MILLS SALES INC. Betty Crocker Cheesy Scalloped Casserole Potatoes	28g	100.0	357	80.8	4.4	7.8	1.6	4.9
Betty Crocke... Food 2 Food 2 • GENERAL MILLS SALES INC. Betty Crocker Loaded Mashed Potatoes	23g	100.0	390	71.0	1.0	6.0	9.0	8.0

Betty Crocker Julienne Casserole Potatoes vs Betty Crocker Roasted Garlic And Cheddar Mashed Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Betty Crocke... Food 1 Food 1 • GENERAL MILLS SALES INC. Betty Crocker Julienne Casserole Potatoes	27g	100.0	356	80.7	1.5	6.8	1.5	5.1
Betty Crocke... Food 2 Food 2 • GENERAL MILLS SALES INC. Betty Crocker Roasted Garlic And Cheddar Mashed Potatoes	23g	100.0	391	69.6	4.4	4.3	8.7	8.7

Rocket Fuel Food Comparisons