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

Vanilla Dairy Free Yogurt, Vanilla vs Perfect Pineapple Brulee Dairy Free Flavor Full Yogurt Alternative, Perfect Pineapple Brulee

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Dair... Food 1 Food 1 • GOOD KARMA FOODS, INC. Vanilla Dairy Free Yogurt	170g	41.6	71	12.9	8.8	0.6	1.2	2.9
Perfect Pine... Food 2 Food 2 • DANONE US, LLC Perfect Pineapple Brulee Dairy Free Flavor Full Yogurt Alternative	150g	41.8	87	15.3	10.0	1.3	3.0	0.7

Mango Tangerine Flavor Smoothie Greek Style Yogurt Protein Shake, Mango Tangerine vs Coconut Chocolate Almondmilk Yogurt Alternative, Coconut Chocolate Almond

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Tanger... Food 1 Food 1 • PEPSICO, INC. (CYTOSPORT) Mango Tangerine Flavor Smoothie Greek Style Yogurt Protein Shake	473g	53.5	55	5.9	4.4	0.2	1.0	5.3
Coconut Choc... Food 2 Food 2 • DANONE US, LLC Coconut Chocolate Almondmilk Yogurt Alternative, Coconut Chocolate Almond	150g	42.8	173	17.3	12.7	2.7	11.3	4.0

Peach Lowfat Yogurt Drink, Peach vs Wild Strawberry Yogurt Smoothie, Wild Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach Lowfat... Food 1 Food 1 • HANNAFORD BROS. CO. Peach Lowfat Yogurt Drink	207g	41.6	63	10.1	8.2	—	1.0	3.4
Wild Strawbe... Food 2 Food 2 • BORDEN DAIRY COMPANY Wild Strawberry Yogurt Smoothie	207g	41.6	63	11.1	8.7	1.0	1.0	2.4

Strawberry Organic Icelandic Nonfat Yogurt, Strawberry vs Prune Cereal Flavored Yogurt Smoothie, Prune Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry O... Food 1 Food 1 • SMARI ORGANICS Strawberry Organic Icelandic Nonfat Yogurt	142g	29.4	77	10.6	9.2	—	—	9.9
Prune Cereal... Food 2 Food 2 • BORDEN DAIRY COMPANY Prune Cereal Flavored Yogurt Smoothie	207g	57.5	87	14.0	11.6	—	2.2	2.4

Blueberry Fruit Bottom Non Fat Greek Yogurt, Blueberry vs Nonfat Greek Yogurt, Tart Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fr... Food 1 Food 1 • SUN VALLEY DAIRY Blueberry Fruit Bottom Non Fat Greek Yogurt	170g	37.3	82	11.2	10.0	—	—	8.8
Nonfat Greek... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Nonfat Greek Yogurt, Tart Cherry	170g	41.3	82	12.9	12.4	0.6	—	8.2

Black Cherry Organic On The Bottom Greek Nonfat Yogurt, Black Cherry vs Vanilla Greek Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Cherry... Food 1 Food 1 • STONYFIELD FARM INC Black Cherry Organic On The Bottom Greek Nonfat Yogurt	150g	35.4	80	12.0	11.3	—	—	8.7
Vanilla Gree... Food 2 Food 2 • OLD HOME FOODS INC Vanilla Greek Yogurt	170g	39.2	100	11.8	8.8	—	2.9	7.7

Chocolate Flavored Whipped Yogurt Mousse, Chocolate vs Blueberry Organic Cultured Whole Milk Kefir, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Fl... Food 1 Food 1 • SCHREIBER FOODS, INC. Chocolate Flavored Whipped Yogurt Mousse	113g	41.9	124	21.2	19.5	—	1.8	5.3
Blueberry Or... Food 2 Food 2 • MAPLE HILL CREAMERY Blueberry Organic Cultured Whole Milk Kefir	170g	31.6	82	9.4	9.4	—	4.1	2.9

Power Strawberry With Acai And Chia Low Fat Yogurt, Strawberry vs Pineapple Fruit On The Bottom Nonfat Greek Strained Yogurt, Pineapple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Power Strawb... Food 1 Food 1 • YOPLAIT USA Power Strawberry With Acai And Chia Low Fat Yogurt, Strawberry	150g	23.6	93	12.7	11.3	0.7	1.7	6.7
Pineapple Fr... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Pineapple Fruit On The Bottom Nonfat Greek Strained Yogurt	170g	41.3	82	12.4	10.6	—	—	8.2

Blueberry Low Fat Yogurt, Blueberry vs Lemon Bar Craveables Yogurt Smoothie, Lemon Bar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Lo... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Blueberry Low Fat Yogurt	227g	100.0	128	24.2	18.9	—	1.5	4.0
Lemon Bar Cr... Food 2 Food 2 • BORDEN DAIRY COMPANY Lemon Bar Craveables Yogurt Smoothie	311g	63.4	71	11.6	8.7	1.3	1.9	2.6

Coffee Brownie Bliss Coffee Low Fat Greek Yogurt With Biscotti Cookies, Milk Chocolate & Mocha Brownies, Coffee Brownie Bliss vs Vanilla Blended Lowfat Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coffee Brown... Food 1 Food 1 • CHOBANI, INC. Coffee Brownie Bliss Coffee Low Fat Greek Yogurt With Biscotti Cookies, Milk Chocolate & Mocha Brownies	128g	33.8	125	18.0	15.6	0.8	2.7	6.3
Vanilla Blen... Food 2 Food 2 • SUPERVALU, INC. Vanilla Blended Lowfat Yogurt	170g	29.2	82	14.7	10.6	—	1.2	3.5

Tropical Organic Probiotic Yogurt Drink, Tropical vs Greek Yogurt Parfait With Apple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tropical Org... Food 1 Food 1 • SIERRA NEVADA CHEESE CO. Tropical Organic Probiotic Yogurt Drink	296g	55.6	61	9.5	9.1	—	1.0	3.0
Greek Yogurt... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Greek Yogurt Parfait With Apple	241g	82.5	116	19.1	12.0	1.7	1.7	6.6

Blueberry & Pomegranate Flavored Drinkable Lowfat Yogurt, Blueberry & Pomegranate vs Organic Trilayer Yogurt, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry & ... Food 1 Food 1 • RONNYBROOK FARM DAIRY, INC. Blueberry & Pomegranate Flavored Drinkable Lowfat Yogurt	240g	57.6	67	12.1	12.1	—	0.8	2.9
Organic Tril... Food 2 Food 2 • STONYFIELD FARM INC Organic Trilayer Yogurt, Strawberry	170g	43.4	100	13.5	12.4	0.6	3.5	3.5

Chocolate Coconut Duets Vanilla Bean Coconut Yogurt Alternative & Toppings, Chocolate Coconut vs Strawberry And Blueberry Flavor Lowfat Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Co... Food 1 Food 1 • PROMOTIONAL ALLIANCE INTERNATIONAL, INC Chocolate Coconut Duets Vanilla Bean Coconut Yogurt Alternative & Toppings	145g	55.0	159	20.0	11.7	0.7	7.6	3.5
Strawberry A... Food 2 Food 2 Strawberry And Blueberry Flavor Lowfat Yogurt	113g	26.3	80	13.3	10.6	—	1.3	3.5

Apricot On The Bottom Low Fat Greek Yogurt, Apricot vs Vanilla Classic Icelandic Style Nonfat Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apricot On T... Food 1 Food 1 • CHOBANI, INC. Apricot On The Bottom Low Fat Greek Yogurt	150g	33.3	93	12.0	10.0	0.7	1.7	7.3
Vanilla Clas... Food 2 Food 2 • DANONE US, LLC Vanilla Classic Icelandic Style Nonfat Yogurt	150g	19.6	67	6.7	6.7	—	—	10.0

Blueberry Nonfat Yogurt, Blueberry vs Coconut Greek Yogurt + Chia, Coconut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry No... Food 1 Food 1 • WESTERN FAMILY FOODS, INC. Blueberry Nonfat Yogurt	170g	31.8	53	9.4	5.9	—	—	2.9
Coconut Gree... Food 2 Food 2 • CONCORDE INTERNATIONAL Coconut Greek Yogurt + Chia	170g	23.5	74	8.2	5.9	1.2	1.2	8.8

Strawberry Yoghurt, Strawberry vs Strawberry Fruity & Creamy Dairy Free Blended Cultured Soymilk, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry Y... Food 1 Food 1 • NOOSA YOGHURT, LLC Strawberry Yoghurt	150g	29.3	113	10.0	8.0	—	4.7	8.0
Strawberry F... Food 2 Food 2 • DANONE US, LLC Strawberry Fruity & Creamy Dairy Free Blended Cultured Soymilk	150g	45.6	100	16.7	13.3	1.3	2.0	4.0

Greek Yogurt, Raspberry Choco vs Acai Berry Flavor Probiotic Dailies Lowfat Yogurt Drink, Acai Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt... Food 1 Food 1 • CHOBANI, INC. Greek Yogurt, Raspberry Choco	150g	39.2	107	14.0	11.3	0.7	2.3	6.7
Acai Berry F... Food 2 Food 2 • DANONE US, LLC Acai Berry Flavor Probiotic Dailies Lowfat Yogurt Drink	93g	21.8	75	12.9	10.8	1.1	1.6	3.2

Honey Yogurt vs Greek Nonfat Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Yogurt Food 1 Food 1 • PRIME PLUS FOOD INC. Honey Yogurt	88g	25.7	68	14.8	6.8	—	2.8	3.4
Greek Nonfat... Food 2 Food 2 • DANONE US, LLC Greek Nonfat Yogurt, Vanilla	225g	20.1	76	10.2	9.3	—	—	8.0

Greek Yogurt, Strawberry vs Fruit On The Bottom Lowfat Yogurt, Peach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt... Food 1 Food 1 • FOODTOWN, INC. Greek Yogurt, Strawberry	150g	33.5	80	11.3	11.3	—	—	8.0
Fruit On The... Food 2 Food 2 • TOPS MARKETS, LLC Fruit On The Bottom Lowfat Yogurt, Peach	170g	63.4	100	18.8	15.9	—	0.9	4.1

Honey Strawberry Flavored Greek Style Yogurt, Honey Strawberry vs Vanilla Almondmilk Yogurt Alternative With Coconut Flavored Diced Almonds & Dark Chocolate Chips, Vanilla With Coconut Flavored Diced Almonds & Dark Chocolate Chips

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Strawb... Food 1 Food 1 • HAIN REFRIGERATED FOODS INC. Honey Strawberry Flavored Greek Style Yogurt	170g	53.1	129	15.9	15.9	—	5.9	3.5
Vanilla Almo... Food 2 Food 2 • BLUE DIAMOND GROWERS Vanilla Almondmilk Yogurt Alternative With Coconut Flavored Diced Almonds & Dark Chocolate Chips, Vanilla With Coconut Flavored Diced Almonds & Dark Chocolate Chips	150g	39.3	140	15.3	10.0	2.0	8.0	2.7

Rocket Fuel Food Comparisons