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

Honey Greek Yogurt, Honey vs Nonfat Yogurt, Light Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Greek ... Food 1 Food 1 • OLD HOME FOODS INC Honey Greek Yogurt	227g	68.6	115	15.4	14.5	—	3.1	7.9
Nonfat Yogur... Food 2 Food 2 • HANNAFORD BROS. CO. Nonfat Yogurt, Light Raspberry	170g	29.4	47	8.8	4.7	0.1	—	3.5

Giant, Greek Nonfat Yogurt, Pomegranate, Pomegranate vs Caramelized Banana Nut Flavored Oatmeal Meets With Greek Yogurt, Caramelized Banana Nut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Giant, Greek... Food 1 Food 1 • AHOLD USA, INC. Giant, Greek Nonfat Yogurt, Pomegranate, Pomegranate	150g	35.3	80	12.7	12.0	0.7	—	8.0
Caramelized ... Food 2 Food 2 • YOPLAIT USA Caramelized Banana Nut Flavored Oatmeal Meets With Greek Yogurt	155g	51.0	129	18.1	7.7	1.3	2.9	7.1

Lowfat Yogurt, Boston Cream Pie vs Plain Lactose Free Yogurt, Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • HILAND DAIRY INC. Lowfat Yogurt, Boston Cream Pie	170g	63.4	100	18.8	18.8	—	1.2	4.1
Plain Lactos... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Plain Lactose Free Yogurt	150g	21.7	60	7.3	6.0	—	1.3	4.7

Lowfat Yogurt, Strawberry vs Vanilla Lowfat Yogurt With Chunky Cookie Pieces!, Vanilla With Chunky Cookie Pieces!

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • BIG Y FOODS, INC. Lowfat Yogurt, Strawberry	170g	59.6	94	17.7	15.3	—	0.9	2.9
Vanilla Lowf... Food 2 Food 2 • THE YOFARM COMPANY Vanilla Lowfat Yogurt With Chunky Cookie Pieces!, Vanilla With Chunky Cookie Pieces!	113g	31.8	71	14.2	11.5	—	0.9	2.7

Probiotic Cherry Blended Lowfat Yogurt, Cherry vs Mamey Yogurt Drink, Mamey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Probiotic Ch... Food 1 Food 1 • JOHANNA FOODS, INC. Probiotic Cherry Blended Lowfat Yogurt, Cherry	170g	30.3	82	15.3	11.2	—	0.6	3.5
Mamey Yogurt... Food 2 Food 2 • MARQUEZ BROTHERS INTERNATIONAL, INC. Mamey Yogurt Drink	207g	51.4	90	12.6	11.1	—	2.9	3.4

Lala, Yogur Smoothie, Mango, Mango vs Vanilla Almondmilk Yogurt Alternative With Toasted Almond Slices, Vanilla With Toasted Almond Slices

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lala, Yogur ... Food 1 Food 1 • BORDEN DAIRY COMPANY Lala, Yogur Smoothie, Mango, Mango	207g	57.5	87	14.0	12.1	—	2.2	2.4
Vanilla Almo... Food 2 Food 2 • BLUE DIAMOND GROWERS Vanilla Almondmilk Yogurt Alternative With Toasted Almond Slices, Vanilla With Toasted Almond Slices	150g	33.3	133	13.3	7.3	2.0	8.7	3.3

Vanilla Flavored Greek Fat Free Yogurt, Vanilla vs Key Lime Icelandic Style Skyr Whole Milk Yogurt, Key Lime

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • YOPLAIT USA Vanilla Flavored Greek Fat Free Yogurt	225g	67.0	93	15.1	12.4	—	—	7.6
Key Lime Ice... Food 2 Food 2 • KINGSTON MARKETING CO Key Lime Icelandic Style Skyr Whole Milk Yogurt	142g	27.3	106	9.9	8.5	—	3.5	9.9

Peach With Dark Chocolate Chips Probiotic Nonfat Yogurt, Peach With Dark Chocolate Chips vs Blueberry With Maple Oatmeal Greek Yogurt, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach With D... Food 1 Food 1 • JOHANNA FOODS, INC. Peach With Dark Chocolate Chips Probiotic Nonfat Yogurt	170g	26.8	82	13.5	11.2	—	1.5	3.5
Blueberry Wi... Food 2 Food 2 • CHOBANI, INC. Blueberry With Maple Oatmeal Greek Yogurt	150g	24.9	93	15.3	9.3	2.7	1.7	6.7

Raspberry Lowfat Yogurt With Granola, Raspberry With Granola vs Strawberry 1% Lowfat Yogurt, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Lo... Food 1 Food 1 • THE YOFARM COMPANY Raspberry Lowfat Yogurt With Granola, Raspberry With Granola	170g	67.5	100	20.6	12.9	0.6	1.2	2.9
Strawberry 1... Food 2 Food 2 • HY-VEE, INC. Strawberry 1% Lowfat Yogurt	170g	30.3	82	15.3	10.6	—	1.2	3.5

Lala, Yogurt, Mixed Berry, Mixed Berry vs Dannon, Light & Fit, Nonfat Yogurt, Cherry, Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lala, Yogurt... Food 1 Food 1 • BORDEN DAIRY COMPANY Lala, Yogurt, Mixed Berry, Mixed Berry	225g	75.4	89	16.9	12.9	—	0.9	3.6
Dannon, Ligh... Food 2 Food 2 • DANONE US, LLC Dannon, Light & Fit, Nonfat Yogurt, Cherry, Cherry	150g	17.2	47	8.7	6.0	—	—	3.3

Greek Lowfat Yogurt, Strawberry Banana vs Strawberry Banana Flavored Probiotic Formula Drinkable Lowfat Yogurt, Strawberry Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Lowfat... Food 1 Food 1 • DANONE US, LLC Greek Lowfat Yogurt, Strawberry Banana	113g	27.5	97	12.4	12.4	—	1.3	8.9
Strawberry B... Food 2 Food 2 • JOHANNA FOODS, INC. Strawberry Banana Flavored Probiotic Formula Drinkable Lowfat Yogurt	207g	35.7	58	8.7	8.2	—	1.0	3.9

Maple Flavored Organic Whole Milk Yogurt, Maple vs Maple Sweetened Plain Blended Greek Nonfat Yogurt, Maple Sweetened Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Flavor... Food 1 Food 1 • STONYFIELD FARM INC Maple Flavored Organic Whole Milk Yogurt	227g	49.4	88	11.0	8.8	—	3.5	3.5
Maple Sweete... Food 2 Food 2 • DANONE US, LLC Maple Sweetened Plain Blended Greek Nonfat Yogurt	150g	21.6	67	7.3	6.7	—	—	8.7

Blended Greek Yogurt vs Probiotic Coconut And Mango Blended Whole Milk Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blended Gree... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Blended Greek Yogurt	150g	27.4	87	10.0	9.3	0.7	1.7	8.0
Probiotic Co... Food 2 Food 2 Probiotic Coconut And Mango Blended Whole Milk Yogurt	170g	25.6	100	12.9	10.6	—	3.5	3.5

Muller, Greek Corner, Lowfat Yogurt With Caramelized Almonds vs Raspberry Original Kefir Cultured Whole Milk, Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muller, Gree... Food 1 Food 1 • THE QUAKER OATS COMPANY Muller, Greek Corner, Lowfat Yogurt With Caramelized Almonds	150g	36.9	140	13.3	11.3	0.7	5.3	8.7
Raspberry Or... Food 2 Food 2 • LIFEWAY FOODS INC. Raspberry Original Kefir Cultured Whole Milk	240g	37.6	71	7.9	7.9	—	2.9	3.3

Banana Caramel Flavored Greek 100 Protein Fat Free Yogurt, Banana Caramel vs Dannon, Fruit On The Bottom Lowfat Yogurt, Cherry, Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Caram... Food 1 Food 1 • YOPLAIT USA Banana Caramel Flavored Greek 100 Protein Fat Free Yogurt	150g	21.6	67	7.3	4.7	—	—	9.3
Dannon, Frui... Food 2 Food 2 • DANONE US, LLC Dannon, Fruit On The Bottom Lowfat Yogurt, Cherry, Cherry	170g	33.8	88	17.1	14.1	—	0.9	3.5

Strawberry Flavor Lowfat Yogurt Lowfat Yogurt, Strawberry vs Mango Sweet Chili Yoghurt, Mango Sweet Chili

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • DANONE US, LLC Strawberry Flavor Lowfat Yogurt Lowfat Yogurt	99g	26.0	81	13.1	11.1	—	1.0	4.0
Mango Sweet ... Food 2 Food 2 • NOOSA YOGHURT, LLC Mango Sweet Chili Yoghurt	227g	67.0	132	15.4	13.7	0.4	4.9	5.3

Strawberry And Birthday Cake Flavor Smoothie vs Low Fat Lassi, Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry A... Food 1 Food 1 • DANONE US, LLC Strawberry And Birthday Cake Flavor Smoothie	93g	21.9	54	11.8	9.7	—	—	2.2
Low Fat Lass... Food 2 Food 2 • DEEP FOODS INC. Low Fat Lassi, Sweet	236g	91.4	97	19.5	18.2	—	1.5	2.1

Mixed Berry Lowfat Yogurt With Probiotics, Mixed Berry vs Choco Mooo Organic Kids Lowfat Yogurt, Choco Mooo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 • DANONE US, LLC Mixed Berry Lowfat Yogurt With Probiotics	99g	21.8	71	11.1	8.1	—	1.5	3.0
Choco Mooo O... Food 2 Food 2 • STONYFIELD FARM INC Choco Mooo Organic Kids Lowfat Yogurt	99g	27.6	91	14.1	10.1	—	2.0	5.1

Key Lime Crumble Coconutmilk Yogurt Alternative, Key Lime Crumble vs Mango Yogurt Smoothie, Mango

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Lime Cru... Food 1 Food 1 • DANONE US, LLC Key Lime Crumble Coconutmilk Yogurt Alternative	150g	55.6	127	20.0	12.0	1.3	4.7	0.7
Mango Yogurt... Food 2 Food 2 • NUESTRO QUESO LLC Mango Yogurt Smoothie	207g	71.5	101	19.3	15.9	1.9	1.9	2.9

Black Cherry Blended Lowfat Yogurt, Black Cherry vs Blueberry Non Fat Greek Yogurt, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Cherry... Food 1 Food 1 • MEIJER, INC. Black Cherry Blended Lowfat Yogurt	170g	29.2	82	14.7	10.6	—	1.2	3.5
Blueberry No... Food 2 Food 2 • LIDL Blueberry Non Fat Greek Yogurt	150g	33.4	80	12.0	9.3	0.7	—	8.0

Rocket Fuel Food Comparisons