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, Mixed Berry vs Vanilla With Cardamom Lassi Yogurt Smoothie, Vanilla With Cardamom

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • DANONE US, LLC Lowfat Yogurt, Mixed Berry	113g	28.1	80	14.2	11.5	—	1.3	3.5
Vanilla With... Food 2 Food 2 • DAHLICIOUS LLC Vanilla With Cardamom Lassi Yogurt Smoothie	237g	31.7	72	7.2	7.2	0.4	3.8	3.4

Raspberry Blended 100 Calorie Greek Nonfat Yogurt, Raspberry vs Greek Yogurt, Berry Almond Chia & Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Bl... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Raspberry Blended 100 Calorie Greek Nonfat Yogurt	150g	23.5	67	8.7	6.0	0.7	—	8.0
Greek Yogurt... Food 2 Food 2 • JH BIOTECH, INC. Greek Yogurt, Berry Almond Chia & Honey	241g	87.9	141	20.8	17.0	2.1	3.7	8.3

Blueberry Flavored Icelandic Style Nonfat Yogurt, Blueberry vs Organic Nonfat Greek Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • GLENCOURT INC. Blueberry Flavored Icelandic Style Nonfat Yogurt	150g	23.5	73	8.0	6.0	—	—	11.3
Organic Nonf... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Organic Nonfat Greek Yogurt, Vanilla	170g	31.4	76	9.4	8.8	—	—	9.4

Vanilla + Blueberry Flavored Almond Slices & Multigrain Oat Clusters Almondmilk Yogurt, Vanilla + Blueberry Flavored Almond Slices & Multigrain Oat Clusters vs Strawberry, Blueberry, Banana, Raspberry, Carrot & Beet Harvest Berry Blend Spoonable Smoothie, Strawberry, Blueberry, Banana, Raspberry, Carrot & Beet, Harvest Berry Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla + Bl... Food 1 Food 1 • BLUE DIAMOND GROWERS Vanilla + Blueberry Flavored Almond Slices & Multigrain Oat Clusters Almondmilk Yogurt	150g	43.4	127	16.7	8.7	2.0	6.0	2.7
Strawberry, ... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Strawberry, Blueberry, Banana, Raspberry, Carrot & Beet Harvest Berry Blend Spoonable Smoothie, Strawberry, Blueberry, Banana, Raspberry, Carrot & Beet, Harvest Berry Blend	150g	49.6	93	18.7	12.7	2.0	0.3	4.0

Strawberry Kiwi Flavored Yogurt Smoothie, Strawberry Kiwi vs Peach Guanabana Daybreak Fruit And Yogurt Smoothie, Peach Guanabana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry K... Food 1 Food 1 • BORDEN DAIRY COMPANY Strawberry Kiwi Flavored Yogurt Smoothie	207g	55.6	87	13.5	11.6	—	2.2	2.4
Peach Guanab... Food 2 Food 2 • MOORESVILLE ICE CREAM LLC Peach Guanabana Daybreak Fruit And Yogurt Smoothie	300g	63.5	63	11.7	9.7	1.0	1.0	3.3

Strawberry 1% Lowfat Yogurt, Strawberry vs Strawberry Banana Daybreak Fruit And Yogurt Smoothie, Strawberry Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry 1... Food 1 Food 1 • HY-VEE, INC. Strawberry 1% Lowfat Yogurt	170g	30.3	82	15.3	10.6	—	1.2	3.5
Strawberry B... Food 2 Food 2 • MOORESVILLE ICE CREAM LLC Strawberry Banana Daybreak Fruit And Yogurt Smoothie	300g	67.4	63	12.3	9.3	1.0	1.0	3.3

Organic Nonfat Greek Yogurt, Vanilla vs Simple Truth, Organic Probiotic Kefir, Strawberry, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Nonf... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Organic Nonfat Greek Yogurt, Vanilla	170g	31.4	76	9.4	8.8	—	—	9.4
Simple Truth... Food 2 Food 2 • THE KROGER CO. Simple Truth, Organic Probiotic Kefir, Strawberry, Strawberry	240g	39.6	58	8.3	8.3	—	0.8	4.6

Dairy Free Vanilla Cinnamon Flavor Almondmilk Yogurt Alternative, Vanilla; Cinnamon vs Blueberry Kefir Cultured Lowfat Milk, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dairy Free V... Food 1 Food 1 • DANONE US, LLC Dairy Free Vanilla Cinnamon Flavor Almondmilk Yogurt Alternative, Vanilla; Cinnamon	150g	19.8	80	12.0	6.0	2.0	2.7	3.3
Blueberry Ke... Food 2 Food 2 • LIFEWAY FOODS INC. Blueberry Kefir Cultured Lowfat Milk	240g	35.7	58	7.5	7.5	—	0.8	4.2

Yogurt Flavored Drink, Yogurt vs Vanilla Greek Blended Nonfat Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt Flavo... Food 1 Food 1 • YAMASA ENTERPRISES INC. Yogurt Flavored Drink	296g	73.9	54	13.2	11.8	0.7	—	—
Vanilla Gree... Food 2 Food 2 • GIANT EAGLE, INC. Vanilla Greek Blended Nonfat Yogurt	150g	19.6	73	10.7	9.3	0.7	—	8.7

Probiotic Pia Colada And Mango Blended Lowfat Yogurt vs Lemon Lowfat Yogurt, Lemon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Probiotic Pi... Food 1 Food 1 Probiotic Pia Colada And Mango Blended Lowfat Yogurt	170g	30.3	82	15.3	11.2	—	0.9	3.5
Lemon Lowfat... Food 2 Food 2 • HY-VEE, INC. Lemon Lowfat Yogurt	170g	53.5	88	15.9	11.2	—	1.2	3.5

Lazy Meadows, Greek Yogurt vs Strawberry Low Fat Yogurt, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lazy Meadows... Food 1 Food 1 • BAR CODES TALK, INC. Lazy Meadows, Greek Yogurt	168g	58.9	95	17.9	—	—	0.9	8.3
Strawberry L... Food 2 Food 2 • ROCKVIEW DAIRIES INC. Strawberry Low Fat Yogurt	227g	63.6	84	14.5	12.8	0.4	0.9	4.0

Triple Berry Fruit On The Bottom Greek Yogurt, Triple Berry vs Strawberry Banana Flavored Yogurt, Strawberry Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Triple Berry... Food 1 Food 1 • TARGET STORES Triple Berry Fruit On The Bottom Greek Yogurt	150g	24.9	83	12.7	11.3	—	—	8.0
Strawberry B... Food 2 Food 2 • BORDEN DAIRY COMPANY Strawberry Banana Flavored Yogurt	225g	81.3	93	18.2	14.2	—	0.9	3.6

Lemon Blended Low Fat Yogurt, Lemon vs Strawberry Gourmet Swiss Style Yogurt, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Blende... Food 1 Food 1 • H E BUTT GROCERY COMPANY Lemon Blended Low Fat Yogurt	170g	29.2	76	14.7	11.2	—	0.9	2.9
Strawberry G... Food 2 Food 2 • NOGA DAIRY INC. Strawberry Gourmet Swiss Style Yogurt	170g	51.6	76	15.3	13.5	—	—	3.5

Vanilla Bean Blended Yoghurt, Vanilla Bean vs Lowfat Yogurt With Fruit On The Bottom, Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Bean... Food 1 Food 1 • NOOSA YOGHURT, LLC Vanilla Bean Blended Yoghurt	150g	27.4	113	9.3	8.0	—	4.7	8.0
Lowfat Yogur... Food 2 Food 2 • INGLES MARKETS INC. Lowfat Yogurt With Fruit On The Bottom, Cherry	170g	61.4	100	18.2	17.7	—	0.9	4.1

Greek Nonfat Yogurt, Strawberry, Blueberry & Acai vs Peach Mango Pineapple Yogurt & Fruit Smoothie Blended Bowl With Chia Seeds, Peach Mango Pineapple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Nonfat... Food 1 Food 1 • AHOLD USA, INC. Greek Nonfat Yogurt, Strawberry, Blueberry & Acai	150g	31.5	80	10.7	10.0	—	—	8.7
Peach Mango ... Food 2 Food 2 • YOPLAIT USA Peach Mango Pineapple Yogurt & Fruit Smoothie Blended Bowl With Chia Seeds	150g	41.5	93	14.7	10.7	0.7	2.3	3.3

Pina Colada Yogurt Drink, Pina Colada vs Raspberry Dairy Free Yogurt With Probiotic Cultures, Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pina Colada ... Food 1 Food 1 • MARQUEZ BROTHERS INTERNATIONAL, INC. Pina Colada Yogurt Drink	207g	59.3	95	14.5	14.5	—	2.9	3.4
Raspberry Da... Food 2 Food 2 • EARTH ISLAND Raspberry Dairy Free Yogurt With Probiotic Cultures	170g	47.4	112	15.9	10.0	1.8	5.3	0.6

Raspberry Blended Organic Greek Whole Milk Yogurt, Raspberry vs Papaya Sabor Latino Probiotic Blended Lowfat Yogurt, Papaya

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Bl... Food 1 Food 1 • CLOVER STORNETTA FARMS, INC. Raspberry Blended Organic Greek Whole Milk Yogurt	150g	33.3	100	11.3	8.7	—	3.0	7.3
Papaya Sabor... Food 2 Food 2 • JOHANNA FOODS, INC. Papaya Sabor Latino Probiotic Blended Lowfat Yogurt	170g	73.3	112	21.8	18.8	—	0.9	4.1

Blueberry With Honey Greek Yogurt Style, Blueberry vs Strawberry Original Lowfat Yogurt, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Wi... Food 1 Food 1 • HAIN REFRIGERATED FOODS INC. Blueberry With Honey Greek Yogurt Style	113g	33.4	124	15.0	13.3	—	5.3	4.4
Strawberry O... Food 2 Food 2 • WAL-MART STORES, INC. Strawberry Original Lowfat Yogurt	170g	30.4	76	15.3	12.9	—	0.9	2.9

Vanilla Greek Whole Milk Yogurt, Vanilla vs Yogurt Smoothie, Prune Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Gree... Food 1 Food 1 • BI-LO INC. Vanilla Greek Whole Milk Yogurt	170g	19.6	106	10.6	8.8	0.6	4.1	7.7
Yogurt Smoot... Food 2 Food 2 • BORDEN DAIRY COMPANY Yogurt Smoothie, Prune Cereal	207g	43.9	72	12.1	8.7	1.4	1.9	2.4

Organic Coconut Cashewgurt Yogurt, Coconut vs Blackberry Fruit On The Bottom Greek Nonfat Yogurt, Blackberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Coco... Food 1 Food 1 • FORAGER PROJECT Organic Coconut Cashewgurt Yogurt, Coconut	113g	25.6	115	11.5	6.2	—	7.1	1.8
Blackberry F... Food 2 Food 2 • DANONE US, LLC Blackberry Fruit On The Bottom Greek Nonfat Yogurt	150g	37.3	87	13.3	13.3	0.7	—	8.0

Rocket Fuel Food Comparisons