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

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • HP HOOD LLC Strawberry Banana Nonfat Yogurt	170g	18.7	53	9.4	5.9	—	—	2.9
Light Bluebe... Food 2 Food 2 • WAL-MART STORES, INC. Light Blueberry Nonfat Yogurt	150g	25.9	47	8.7	6.7	—	—	2.7

Cotton Candy Flavor Lowfat Yogurt Yo Tubes, Cotton Candy vs Raspberry Greek Nonfat Yogurt, Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cotton Candy... Food 1 Food 1 • DANONE US, LLC Cotton Candy Flavor Lowfat Yogurt Yo Tubes	56g	19.8	89	17.9	14.3	—	0.9	3.6
Raspberry Gr... Food 2 Food 2 • GIANT EAGLE, INC. Raspberry Greek Nonfat Yogurt	150g	22.2	80	12.0	10.0	0.7	—	8.7

Honey Greek Strained Yogurt, Honey vs Mixed Berry On The Bottom Vanilla Greek Yogurt, Vanilla; Mixed Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Greek ... Food 1 Food 1 • HY-VEE, INC. Honey Greek Strained Yogurt	150g	41.2	107	14.0	12.0	—	3.0	7.3
Mixed Berry ... Food 2 Food 2 • CHOBANI, INC. Mixed Berry On The Bottom Vanilla Greek Yogurt, Vanilla; Mixed Berry	150g	24.9	93	13.3	12.0	0.7	1.7	6.7

Passion Fruit Greek Yogurt, Passion Fruit vs Peach Gelatin & Yogurt, Peach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Passion Frui... Food 1 Food 1 • REAL GREEK, LLC Passion Fruit Greek Yogurt	170g	26.4	135	14.7	12.9	1.2	4.1	8.2
Peach Gelati... Food 2 Food 2 • GRAND-HOLLIS, LLC Peach Gelatin & Yogurt	142g	35.8	70	12.7	11.3	—	1.4	2.1

Old Fashioned Vanilla With Crunchy Coconut Granola Farmstyle Parfait Greek Strained Yogurt, Old Fashioned Vanilla With Crunchy Coconut Granola vs Cherry Dairy Free Yogurt With Probiotic Cultures, Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old Fashione... Food 1 Food 1 • TILLAMOOK COUNTY CREAMERY ASSOCIATION Old Fashioned Vanilla With Crunchy Coconut Granola Farmstyle Parfait Greek Strained Yogurt	150g	31.5	73	10.7	8.0	—	—	7.3
Cherry Dairy... Food 2 Food 2 • EARTH ISLAND Cherry Dairy Free Yogurt With Probiotic Cultures	170g	47.4	112	15.9	10.6	1.8	5.9	0.6

Strawberry Yogurt, Strawberry vs Strawberry & Banana Lowfat Yogurt With Granola, Strawberry & Banana With Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry Y... Food 1 Food 1 • DANONE US, LLC Strawberry Yogurt	150g	41.5	93	14.0	10.7	—	3.0	3.3
Strawberry &... Food 2 Food 2 • THE YOFARM COMPANY Strawberry & Banana Lowfat Yogurt With Granola, Strawberry & Banana With Granola	170g	67.4	106	20.6	14.1	0.6	1.2	3.5

Mango Non Fat Drinkable Yogurt, Mango vs Raspberry On The Bottom Nonfat Greek Yogurt, Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Non Fa... Food 1 Food 1 • TROPICAL CHEESE INDUSTRIES INC Mango Non Fat Drinkable Yogurt	207g	27.8	43	7.3	5.8	0.5	—	3.4
Raspberry On... Food 2 Food 2 • CHOBANI, INC. Raspberry On The Bottom Nonfat Greek Yogurt	150g	18.3	73	10.0	9.3	0.7	—	8.0

Strawberry Whole Milk Yogurt With Brainpack, Strawberry vs Strawberry Greek Lowfat Yogurt, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry W... Food 1 Food 1 • INGENUITY FOODS, INC. Strawberry Whole Milk Yogurt With Brainpack	210g	45.5	62	11.0	4.8	—	2.4	3.3
Strawberry G... Food 2 Food 2 • JOHANNA FOODS, INC. Strawberry Greek Lowfat Yogurt	150g	33.4	93	11.3	11.3	—	1.7	8.0

Yogurt, Coffee vs Organic Morning Protein Smoothie, Banana Pom Berry Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt, Coffee Food 1 Food 1 • DANONE US, LLC Yogurt, Coffee	150g	26.2	107	13.3	12.7	—	2.7	7.3
Organic Morn... Food 2 Food 2 • SPROUT FOODS, INC. Organic Morning Protein Smoothie, Banana Pom Berry Yogurt	156g	43.7	77	15.4	12.2	1.3	—	3.2

Lala, Yogurt Smoothie, Stawberry, Stawberry vs Very Cherry Light Fat Free Yogurt, Very Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lala, Yogurt... Food 1 Food 1 • BORDEN DAIRY COMPANY Lala, Yogurt Smoothie, Stawberry, Stawberry	207g	59.7	82	15.9	11.1	1.4	1.7	2.9
Very Cherry ... Food 2 Food 2 • PRAIRIE FARMS DAIRY, INC. Very Cherry Light Fat Free Yogurt	170g	15.1	53	9.4	4.7	1.8	—	3.5

Weis, Greek Nonfat Yogurt, Blueberry, Blueberry vs Yogurt Parfait

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Weis, Greek ... Food 1 Food 1 • WEIS MARKETS, INC. Weis, Greek Nonfat Yogurt, Blueberry, Blueberry	150g	25.5	67	9.3	8.0	0.7	—	8.0
Yogurt Parfait Food 2 Food 2 • HANNAFORD Yogurt Parfait	122g	53.6	123	23.0	12.3	0.8	1.6	3.3

Yogurt Smoothie, Very Berry vs Vanilla & Lavender Organic Greek Whole Milk Yogurt, Vanilla & Lavender

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt Smoot... Food 1 Food 1 • PURA VIDA DAIRY INC. Yogurt Smoothie, Very Berry	240g	39.7	62	8.3	7.5	—	1.0	3.3
Vanilla & La... Food 2 Food 2 • M.E.A. CO. INC. Vanilla & Lavender Organic Greek Whole Milk Yogurt	142g	27.2	148	9.9	9.2	—	9.2	7.0

Strawberry Banana Yogurt Smoothie, Strawberry Banana vs Yogurt Delight, Mix Berry Parfait

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • MEIJER, INC. Strawberry Banana Yogurt Smoothie	216g	28.5	79	14.4	10.7	—	1.4	2.3
Yogurt Delig... Food 2 Food 2 • COUNTRY FRESH INC. Yogurt Delight, Mix Berry Parfait	206g	75.2	102	19.4	13.6	1.0	1.5	3.4

Strawberry Flavor Smoothies, Strawberry vs Blood Orange Organic Greek Nonfat Yogurt & Chia Seeds, Blood Orange

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • DANONE US, LLC Strawberry Flavor Smoothies	93g	21.9	65	11.8	9.7	—	—	2.2
Blood Orange... Food 2 Food 2 • STONYFIELD FARM INC Blood Orange Organic Greek Nonfat Yogurt & Chia Seeds	150g	35.3	87	12.7	11.3	0.7	0.7	8.0

Strawberry Banana Flavored Blended Lowfat Yogurt, Strawberry Banana vs Strawberry Banana Original Lowfat Yogurt, Strawberry Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • TILLAMOOK COUNTY CREAMERY ASSOCIATION Strawberry Banana Flavored Blended Lowfat Yogurt	170g	25.8	82	7.7	10.6	—	1.2	3.5
Strawberry B... Food 2 Food 2 • WAL-MART STORES, INC. Strawberry Banana Original Lowfat Yogurt	150g	45.7	80	15.3	12.7	—	0.7	2.7

Alphonso Mango Organic Almond Yogurt, Alphonso Mango vs Yoplait, Plenti, Oatmeal With Greek Yogurt, Peach, Peach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Alphonso Man... Food 1 Food 1 • DAHLICIOUS LLC Alphonso Mango Organic Almond Yogurt	150g	19.6	120	8.7	5.3	2.0	9.3	4.0
Yoplait, Ple... Food 2 Food 2 • YOPLAIT USA Yoplait, Plenti, Oatmeal With Greek Yogurt, Peach, Peach	155g	53.1	116	18.7	7.7	1.3	1.3	7.1

Original Lowfat Yogurt, Strawberry Banana vs Raspberry Dairy Free Yogurt With Probiotic Cultures, Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Low... Food 1 Food 1 • SUPER STORE INDUSTRIES Original Lowfat Yogurt, Strawberry Banana	225g	83.4	98	18.7	14.7	—	0.9	3.1
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

Lemon Blended Organic Lowfat Yogurt, Lemon vs Vanilla Organic Whole Milk Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Blende... Food 1 Food 1 • CLOVER STORNETTA FARMS, INC. Lemon Blended Organic Lowfat Yogurt	170g	45.5	82	13.5	13.5	—	1.2	4.1
Vanilla Orga... Food 2 Food 2 • STONYFIELD FARM INC Vanilla Organic Whole Milk Yogurt	99g	23.7	101	12.1	9.1	—	3.0	5.1

Blueberry Flavored Organic Kefir Cultured Lowfat Milk, Blueberry vs Probiotic Banana Blended Whole Milk Yogurt, Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • LIFEWAY FOODS INC. Blueberry Flavored Organic Kefir Cultured Lowfat Milk	240g	35.7	58	7.5	7.5	—	0.8	4.2
Probiotic Ba... Food 2 Food 2 • JOHANNA FOODS, INC. Probiotic Banana Blended Whole Milk Yogurt, Banana	170g	26.8	94	13.5	10.6	—	2.9	3.5

Vanilla Nonfat Yogurt, Vanilla vs Coconut Cream Greek Low Fat Yogurt, Coconut Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Nonf... Food 1 Food 1 • HP HOOD LLC Vanilla Nonfat Yogurt	170g	17.5	47	8.8	5.3	—	—	2.9
Coconut Crea... Food 2 Food 2 • BELSTEL FOODS, INC. Coconut Cream Greek Low Fat Yogurt	170g	35.3	100	10.6	8.2	—	2.9	8.2

Rocket Fuel Food Comparisons