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

Banana Strawberry Low Fat Yogurt Pouches, Banana Strawberry vs Strawberry Banana Whole Milk Yogurt With Brainpack, Strawberry Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Straw... Food 1 Food 1 • TARGET STORES Banana Strawberry Low Fat Yogurt Pouches	100g	29.6	90	15.0	14.0	—	1.5	5.0
Strawberry B... Food 2 Food 2 • INGENUITY FOODS, INC. Strawberry Banana Whole Milk Yogurt With Brainpack	113g	19.7	97	8.9	8.0	—	3.5	5.3

Strawberry Nonfat Yogurt, Strawberry vs Maple Hill Creamery, Creamline Yogurt Made From Organic Milk, Vanilla, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry N... Food 1 Food 1 • KEMPS LLC Strawberry Nonfat Yogurt	248g	77.6	73	15.7	12.1	—	—	2.8
Maple Hill C... Food 2 Food 2 • BRITTANY RECORDS Maple Hill Creamery, Creamline Yogurt Made From Organic Milk, Vanilla, Vanilla	227g	43.4	88	9.7	9.3	—	4.4	4.0

Lite Nonfat Yogurt, Blueberry vs Sunrisin' Raisin Brown Sugar Non Fat Greek Yogurt With Bran Flakes, Walnuts And Honey Praline Pumpkin Seeds, Sunrisin' Raisin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lite Nonfat ... Food 1 Food 1 • THE KROGER CO. Lite Nonfat Yogurt, Blueberry	170g	21.8	47	7.1	5.9	0.6	—	4.1
Sunrisin' Ra... Food 2 Food 2 • CHOBANI, INC. Sunrisin' Raisin Brown Sugar Non Fat Greek Yogurt With Bran Flakes, Walnuts And Honey Praline Pumpkin Seeds	150g	31.2	100	11.3	7.3	0.7	2.3	8.7

Lemon Yoghurt, Lemon vs Banana Lowfat Yogurt With Wafers Pieces, Banana With Wafers Pieces

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
Banana Lowfa... Food 2 Food 2 • THE YOFARM COMPANY Banana Lowfat Yogurt With Wafers Pieces, Banana With Wafers Pieces	113g	33.8	80	15.0	12.4	—	0.9	2.7

Strawberry Banana Nonfat Yogurt, Strawberry Banana vs Blueberry Light Nonfat Yogurt, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • UPSTATE NIAGARA COOPERATIVE, INC. Strawberry Banana Nonfat Yogurt	227g	32.4	79	16.3	12.8	—	—	2.6
Blueberry Li... Food 2 Food 2 • SAFEWAY, INC. Blueberry Light Nonfat Yogurt	170g	21.0	59	10.6	6.5	—	—	3.5

Non Dairy Peach Yogurt, Peach vs Lemon Meringue Crisp Lemon Non Fat Greek Yogurt With Citrus White Chocolate And Lemon Cookies "Crunch", Lemon Meringue Crisp

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Non Dairy Pe... Food 1 Food 1 • CHOBANI, INC. Non Dairy Peach Yogurt, Peach	150g	22.6	93	12.7	7.3	1.3	4.7	0.7
Lemon Mering... Food 2 Food 2 • CHOBANI, INC. Lemon Meringue Crisp Lemon Non Fat Greek Yogurt With Citrus White Chocolate And Lemon Cookies "Crunch"	119g	23.6	84	12.6	5.0	2.5	1.7	8.4

Blueberry Creamery Flavor Dairy Dessert Cheese Cake, Blueberry Creamery vs Yoplait, Go Gurt, Low Fat Yogurt, Strawberry Spalsh, Berry Blue Blast, Strawberry Spalsh, Berry Blue Blast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Cr... Food 1 Food 1 • DANONE US, LLC Blueberry Creamery Flavor Dairy Dessert Cheese Cake	150g	35.5	120	18.0	14.7	—	3.3	4.7
Yoplait, Go ... Food 2 Food 2 • YOPLAIT USA Yoplait, Go Gurt, Low Fat Yogurt, Strawberry Spalsh, Berry Blue Blast, Strawberry Spalsh, Berry Blue Blast	64g	23.8	94	18.8	14.1	—	0.8	3.1

Greek Nonfat Yogurt, Sunny Strawberry vs Blueberry Whole Milk Yogurt, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Nonfat... Food 1 Food 1 • TARGET STORES Greek Nonfat Yogurt, Sunny Strawberry	130g	40.8	146	16.9	13.1	0.8	5.4	9.2
Blueberry Wh... Food 2 Food 2 • DANONE US, LLC Blueberry Whole Milk Yogurt	170g	49.4	100	14.7	12.4	—	2.9	4.1

Caramel Apple Flavored Nonfat Yogurt, Caramel Apple vs Strawberry Organic Yogurt Pouches, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caramel Appl... Food 1 Food 1 • DANONE US, LLC Caramel Apple Flavored Nonfat Yogurt	170g	27.9	47	8.2	5.9	—	—	2.9
Strawberry O... Food 2 Food 2 • TARGET STORES Strawberry Organic Yogurt Pouches	100g	27.6	100	14.0	10.0	—	3.0	5.0

Strawberry & Blueberry Vanilla Yogurt Parfait With Granola, Strawberry & Blueberry vs Probiotic Vanilla Blended Lowfat Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry &... Food 1 Food 1 • 7-ELEVEN, INC. Strawberry & Blueberry Vanilla Yogurt Parfait With Granola	184g	81.3	114	23.4	14.1	1.1	1.1	3.3
Probiotic Va... Food 2 Food 2 • CHOBANI, INC. Probiotic Vanilla Blended Lowfat Yogurt, Vanilla	150g	14.4	73	9.3	6.7	2.0	1.0	6.7

Peaches And Creme Flavored Blissful Creamy Coconut Milk Yogurt, Peaches And Creme vs Mango Low Fat Greek Yogurt Drink, Mango

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peaches And ... Food 1 Food 1 • LYRICAL FOODS, INC Peaches And Creme Flavored Blissful Creamy Coconut Milk Yogurt	150g	43.7	93	14.7	10.0	—	4.0	0.7
Mango Low Fa... Food 2 Food 2 • CHOBANI, INC. Mango Low Fat Greek Yogurt Drink	207g	35.4	72	9.7	7.7	1.0	1.7	4.8

Mango Fruit On The Bottom Nonfat Greek Yogurt, Mango vs Blended Greek, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Fruit ... Food 1 Food 1 • DELHAIZE AMERICA, INC. Mango Fruit On The Bottom Nonfat Greek Yogurt	150g	39.3	87	14.0	13.3	0.7	—	8.0
Blended Gree... Food 2 Food 2 • INGLES MARKETS INC. Blended Greek, Strawberry	227g	55.3	84	12.8	11.9	0.4	—	8.4

Mango Flavored Sabor Latino Probiotic Drinkable Lowfat Yogurt, Mango vs Vanilla Greek Nonfat Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Flavor... Food 1 Food 1 • JOHANNA FOODS, INC. Mango Flavored Sabor Latino Probiotic Drinkable Lowfat Yogurt	240g	41.6	58	8.8	8.3	—	1.0	3.8
Vanilla Gree... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Vanilla Greek Nonfat Yogurt	170g	20.8	82	10.6	10.0	—	0.3	8.8

Vanilla Bean Organic Greek Whole Milk Yogurt, Vanilla Bean vs Black Cherry Flavored Fruit On The Bottom Almondmilk Yogurt, Black Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Bean... Food 1 Food 1 • STONYFIELD FARM INC Vanilla Bean Organic Greek Whole Milk Yogurt	150g	31.4	100	10.7	8.7	—	3.0	8.0
Black Cherry... Food 2 Food 2 • BLUE DIAMOND GROWERS Black Cherry Flavored Fruit On The Bottom Almondmilk Yogurt	150g	41.8	93	15.3	10.7	1.3	3.3	1.3

Berry Blue Organic Kids Yogurt, Berry Blue vs Mixed Berry Blast Flavor Lowfat Yogurt Squeezables, Mixed Berry Blast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry Blue O... Food 1 Food 1 • DASH OF MASALA, LLC Berry Blue Organic Kids Yogurt	105g	25.8	81	12.4	10.5	—	2.7	2.9
Mixed Berry ... Food 2 Food 2 • DANONE US, LLC Mixed Berry Blast Flavor Lowfat Yogurt Squeezables	99g	27.7	81	14.1	13.1	—	1.0	4.0

Greek Yogurt & Gel vs Strawberries And Creme Flavored Blissful Creamy Coconut Milk Yogurt, Strawberries And Creme

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt... Food 1 Food 1 • LAKEVIEW FARMS Greek Yogurt & Gel	99g	37.7	91	19.2	18.2	—	0.5	3.0
Strawberries... Food 2 Food 2 • LYRICAL FOODS, INC Strawberries And Creme Flavored Blissful Creamy Coconut Milk Yogurt	150g	43.7	100	14.7	10.0	—	4.0	0.7

Salted Caramel Flavored Greek Nonfat Yogurt Mousse, Salted Caramel vs Vanilla Low Fat Yogurt And Frosted Flakes, Frosted Flakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salted Caram... Food 1 Food 1 • DANONE US, LLC Salted Caramel Flavored Greek Nonfat Yogurt Mousse	113g	21.6	71	9.7	8.9	—	—	8.0
Vanilla Low ... Food 2 Food 2 • ALPINA PRODUCTOS ALIMENTICIOS Vanilla Low Fat Yogurt And Frosted Flakes, Frosted Flakes	150g	53.5	100	18.7	13.3	0.7	1.0	3.3

Peach Coconutmilk Yogurt Alternative, Peach vs Roundy's, Light Grade A Nonfat Yogurt, Strawberry, Banana, Strawberry, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach Coconu... Food 1 Food 1 • DANONE US, LLC Peach Coconutmilk Yogurt Alternative	150g	41.9	87	15.3	10.7	1.3	2.7	0.7
Roundy's, Li... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Light Grade A Nonfat Yogurt, Strawberry, Banana, Strawberry, Banana	170g	33.6	59	11.8	5.9	1.8	—	3.5

Honey & Strawberry Flavored Kefir Low Fat Cultured Milk, Honey & Strawberry vs Coffee + Chicory Organic Greek Whole Milk Yogurt, Coffee + Chicory

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey & Stra... Food 1 Food 1 • HAIN REFRIGERATED FOODS INC. Honey & Strawberry Flavored Kefir Low Fat Cultured Milk	240g	75.1	96	15.8	15.4	—	1.0	5.0
Coffee + Chi... Food 2 Food 2 • H2O2FLO Coffee + Chicory Organic Greek Whole Milk Yogurt	142g	27.3	106	9.9	8.5	—	3.5	9.9

Strawberry Flavored On The Bottom Greek Nonfat Strained Yogurt, Strawberry vs Strawberry Cheesecake Parfait, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • GLENCOURT INC. Strawberry Flavored On The Bottom Greek Nonfat Strained Yogurt	170g	41.3	82	12.9	10.0	0.6	—	8.2
Strawberry C... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Strawberry Cheesecake Parfait	240g	79.0	108	17.5	11.3	0.8	—	7.5

Rocket Fuel Food Comparisons