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

Lowfat Yogurt, Original, Peach vs Strawberry Flavored On The Bottom Greek Nonfat Strained Yogurt, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • MCILHENNY COMPANY Lowfat Yogurt, Original, Peach	170g	59.6	94	17.7	14.7	—	0.9	2.9
Strawberry F... Food 2 Food 2 • GLENCOURT INC. Strawberry Flavored On The Bottom Greek Nonfat Strained Yogurt	170g	41.3	82	12.9	10.0	0.6	—	8.2

Western Family, Low Fat Yogurt, Strawberry, Strawberry vs Salted Caramel Flavored Greek Yogurt With Pretzels, Praline Pecans & Chocolatey Chunks, Salted Caramel With Pretzels, Praline Pecans & Chocolatey Chunks

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Western Fami... Food 1 Food 1 • WESTERN FAMILY FOODS, INC. Western Family, Low Fat Yogurt, Strawberry, Strawberry	207g	77.2	101	18.8	16.4	—	1.0	4.4
Salted Caram... Food 2 Food 2 • HY-VEE, INC. Salted Caramel Flavored Greek Yogurt With Pretzels, Praline Pecans & Chocolatey Chunks, Salted Caramel With Pretzels, Praline Pecans & Chocolatey Chunks	150g	39.1	120	13.3	9.3	—	4.0	8.0

Strawberry Banana Low Fat Yogurt Pouches, Strawberry Banana vs Strawberry & Guanabana Flavor Nonfat Asian Yogurt, Strawberry & Guanabana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • THE KROGER CO. Strawberry Banana Low Fat Yogurt Pouches	100g	29.6	90	15.0	14.0	—	1.5	5.0
Strawberry &... Food 2 Food 2 • DC ALPINE PARTNERS LLC Strawberry & Guanabana Flavor Nonfat Asian Yogurt	170g	29.6	65	8.8	8.2	—	—	7.1

Lemon Chiffon Light Fat Free Yogurt, Lemon Chiffon vs Maple Sweetened Plain Blended Greek Nonfat Yogurt, Maple Sweetened Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Chiffo... Food 1 Food 1 • PRAIRIE FARMS DAIRY, INC. Lemon Chiffon Light Fat Free Yogurt	170g	27.7	53	10.0	4.7	1.8	—	3.5
Maple Sweete... Food 2 Food 2 • DANONE US, LLC Maple Sweetened Plain Blended Greek Nonfat Yogurt	170g	25.6	65	7.7	7.1	—	—	8.8

Local Cultured Whole Milk Kefir, Maple vs Vanilla Bean Krimi Skyr, Vanilla Bean

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Local Cultur... Food 1 Food 1 • FIVE ACRE FARMS Local Cultured Whole Milk Kefir, Maple	240g	51.4	83	10.8	10.4	—	3.3	3.3
Vanilla Bean... Food 2 Food 2 • ICELANDIC PROVISIONS, INC. Vanilla Bean Krimi Skyr	125g	23.4	128	9.6	7.2	—	5.6	8.8

Lemon Yoghurt, Lemon vs Cocoa Hazelnut Whole Milk Yogurt, Cocoa Hazelnut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Yoghurt Food 1 Food 1 • NOOSA YOGHURT, LLC Lemon Yoghurt	113g	37.3	142	16.8	15.9	—	6.2	4.4
Cocoa Hazeln... Food 2 Food 2 • ANDERSON ERICKSON DAIRY CO. Cocoa Hazelnut Whole Milk Yogurt	150g	39.1	127	13.3	12.0	—	4.7	8.0

Butter Crunch Blast Chocolate Low Fat Greek Yogurt With Roasted Peanuts, Toffee Pieces, Chocolate Cookies & Peanut Butter Clusters, Butter Crunch Blast vs Fruit On The Bottom Greek Blueberry Nonfat Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter Crunc... Food 1 Food 1 • CHOBANI, INC. Butter Crunch Blast Chocolate Low Fat Greek Yogurt With Roasted Peanuts, Toffee Pieces, Chocolate Cookies & Peanut Butter Clusters	150g	32.5	133	17.3	13.3	0.7	4.0	8.0
Fruit On The... Food 2 Food 2 Fruit On The Bottom Greek Blueberry Nonfat Yogurt	150g	19.7	73	10.7	9.3	0.7	—	7.3

Peach Blended Greek Nonfat Yogurt, Peach vs Coffee Chocolate Chunk Flavored Greek Non Fat Yogurt + Cinnamon Crisps, Coffee Chocolate Chunk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach Blende... Food 1 Food 1 • DANONE US, LLC Peach Blended Greek Nonfat Yogurt	150g	21.6	67	7.3	6.7	—	—	9.3
Coffee Choco... Food 2 Food 2 • YOPLAIT USA Coffee Chocolate Chunk Flavored Greek Non Fat Yogurt + Cinnamon Crisps	131g	64.2	191	26.0	12.2	0.8	6.1	8.4

Fruit On The Bottom Lowfat Yogurt, Raspberry vs Blueberry Flavored Smooth Style Original Low Fat Yogurt, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit On The... Food 1 Food 1 • TOPS MARKETS, LLC Fruit On The Bottom Lowfat Yogurt, Raspberry	170g	61.4	100	18.8	17.7	0.6	0.9	4.1
Blueberry Fl... Food 2 Food 2 • YOPLAIT USA Blueberry Flavored Smooth Style Original Low Fat Yogurt	170g	61.6	88	18.2	12.9	—	0.6	2.9

Black Cherry Flavored Probiotic Kefir Cultured Lowfat Milk Smoothie, Black Cherry vs Strawberry Hibiscus Probiotic Oatmilk Non Dairy Yogurt, Strawberry Hibiscus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Cherry... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Black Cherry Flavored Probiotic Kefir Cultured Lowfat Milk Smoothie	236g	39.6	59	8.5	8.5	—	0.9	4.7
Strawberry H... Food 2 Food 2 • SPRINGFIELD CREAMERY INC. Strawberry Hibiscus Probiotic Oatmilk Non Dairy Yogurt	150g	31.5	113	12.7	6.0	2.0	5.3	3.3

Strawberry Flavored Light Greek Nonfat Blended Yogurt, Strawberry vs Cherry Fruit On The Bottom Lowfat Yogurt, Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • GEVINA FARMS INC. Strawberry Flavored Light Greek Nonfat Blended Yogurt	142g	21.6	63	7.8	4.2	—	—	8.5
Cherry Fruit... Food 2 Food 2 • MARKET BASKET INC. Cherry Fruit On The Bottom Lowfat Yogurt	170g	57.6	88	17.1	14.1	—	0.6	2.9

Yogurt Smoothie, Strawberry Banana Cereal vs Maple Lowfat Yogurt, Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt Smoot... Food 1 Food 1 • BORDEN DAIRY COMPANY Yogurt Smoothie, Strawberry Banana Cereal	207g	41.9	72	11.6	8.7	1.4	1.9	2.4
Maple Lowfat... Food 2 Food 2 • MOZIAN & ASSOCIATES, INC. Maple Lowfat Yogurt	170g	37.5	65	11.2	10.6	—	0.9	5.9

M&M's, Vanilla Greek Nonfat Yogurt With Milk Chocolate Candies, Vanilla With Milk Chocolate Candies vs Blueberry Pomegranate Nonfat Yogurt, Blueberry Pomegranate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
M&M's, Vanil... Food 1 Food 1 • THE YOFARM COMPANY M&M's, Vanilla Greek Nonfat Yogurt With Milk Chocolate Candies, Vanilla With Milk Chocolate Candies	99g	21.9	71	11.1	10.1	—	—	7.1
Blueberry Po... Food 2 Food 2 • FOOD TOWN STORES INC. Blueberry Pomegranate Nonfat Yogurt	170g	37.4	59	11.2	8.2	0.1	—	3.5

Cherry Organic Dairy Free Probiotic Cashewmilk Yogurt Plant Based Yogurt Alternative, Cherry vs Nonfat Greek Yogurt, Pineapple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Organ... Food 1 Food 1 • FORAGER PROJECT, LLC Cherry Organic Dairy Free Probiotic Cashewmilk Yogurt Plant Based Yogurt Alternative	150g	37.5	93	13.3	8.0	0.7	4.0	2.0
Nonfat Greek... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Nonfat Greek Yogurt, Pineapple	150g	39.3	87	14.0	13.3	0.7	—	8.0

Plain Blended Lowfat Super Yogurt, Plain vs Coconut Blended Authentic Greek Lowfat Yogurt, Coconut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Blende... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Plain Blended Lowfat Super Yogurt	170g	23.7	53	8.8	4.1	1.8	0.9	3.5
Coconut Blen... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Coconut Blended Authentic Greek Lowfat Yogurt	150g	43.1	113	15.3	12.7	0.7	3.0	6.7

Coconut Cream Pie Greek Yogurt, Coconut Cream Pie vs Strawberry Watermelon Lowfat Greek Strained Yogurt, Strawberry Watermelon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Crea... Food 1 Food 1 • REAL GREEK, LLC Coconut Cream Pie Greek Yogurt	198g	36.3	197	20.2	16.2	1.5	9.6	8.1
Strawberry W... Food 2 Food 2 • GAME TECHNOLOGY SYSTEM INC. Strawberry Watermelon Lowfat Greek Strained Yogurt	150g	25.5	80	8.7	7.3	—	1.7	8.0

Blueberry Probiotic Blended Whole Milk Yogurt, Blueberry vs Strawberry Dairy Free Yogurt With Probiotic Cultures, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Pr... Food 1 Food 1 • JOHANNA FOODS, INC. Blueberry Probiotic Blended Whole Milk Yogurt	170g	47.5	94	14.1	11.2	—	2.9	3.5
Strawberry D... Food 2 Food 2 • EARTH ISLAND Strawberry Dairy Free Yogurt With Probiotic Cultures	170g	41.4	106	14.7	9.4	2.4	5.9	0.6

Cookies 'N Creme Mousse With Chocolate Crumb & Whipped Topping Parfait Cup, Cookies 'N Creme vs Strawberry Yogurt With Blueberries, Blueberries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cookies 'N C... Food 1 Food 1 • RICH PRODUCTS CORPORATION Cookies 'N Creme Mousse With Chocolate Crumb & Whipped Topping Parfait Cup	127g	94.4	354	39.4	31.5	0.8	21.3	2.4
Strawberry Y... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Strawberry Yogurt With Blueberries, Blueberries	269g	100.0	115	24.2	16.0	1.1	0.6	3.4

Raspberry Swiss Yogurt, Raspberry vs Strawberry & Lemon Organic Sweet Cream Yogurt, Strawberry & Lemon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Sw... Food 1 Food 1 • YODELAY YOGURT LLC Raspberry Swiss Yogurt	170g	30.3	82	15.3	14.7	—	1.5	2.9
Strawberry &... Food 2 Food 2 • SPRINGFIELD CREAMERY INC. Strawberry & Lemon Organic Sweet Cream Yogurt	226g	60.2	111	13.7	12.0	0.2	4.4	4.0

Taylor Farms, Yogurt Parfait With Fresh Pineapple & Mango vs Blueberry Probiotic Oatmilk Non Dairy Yogurt, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Taylor Farms... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Taylor Farms, Yogurt Parfait With Fresh Pineapple & Mango	241g	100.0	137	24.9	16.6	1.2	2.5	3.3
Blueberry Pr... Food 2 Food 2 • SPRINGFIELD CREAMERY INC. Blueberry Probiotic Oatmilk Non Dairy Yogurt	150g	33.5	113	13.3	6.7	2.0	5.3	3.3

Rocket Fuel Food Comparisons