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

Summer Berry Yogurt Smoothie, Berry vs Kroger, Lite Nonfat Yogurt, Key Lime, Key Lime

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Summer Berry... Food 1 Food 1 • SPROUT FOODS, INC. Summer Berry Yogurt Smoothie, Berry	156g	45.7	77	16.0	12.2	1.3	—	3.2
Kroger, Lite... Food 2 Food 2 • THE KROGER CO. Kroger, Lite Nonfat Yogurt, Key Lime, Key Lime	170g	21.8	47	7.1	5.3	0.6	—	4.1

Salted Caramel Flavored Greek Nonfat Yogurt Mousse, Salted Caramel vs Plain Drinkable Yogurt

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
Plain Drinka... Food 2 Food 2 • JOHANNA FOODS, INC. Plain Drinkable Yogurt	240g	33.7	54	7.1	6.7	—	1.0	3.8

Sweet Mango Oatmilk Yogurt Alternative, Sweet Mango vs Vanilla 100% Grass Fed Creamline Whole Milk Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Mango ... Food 1 Food 1 • DANONE US, LLC Sweet Mango Oatmilk Yogurt Alternative	150g	35.6	80	12.7	6.0	0.7	2.3	2.0
Vanilla 100%... Food 2 Food 2 • MAPLE HILL CREAMERY Vanilla 100% Grass Fed Creamline Whole Milk Yogurt	170g	29.6	88	8.8	8.8	—	4.1	3.5

Lowfat Yogurt, Blueberry vs Strawberry Banana 1% Lowfat Yogurt , Strawberry Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Lowfat Yogurt, Blueberry	170g	73.3	112	21.8	19.4	—	0.9	4.1
Strawberry B... Food 2 Food 2 • ANDERSON ERICKSON DAIRY CO. Strawberry Banana 1% Lowfat Yogurt	170g	33.8	94	17.1	15.3	—	0.9	4.7

Strawberry Yogurt With Mixed Berries, Mixed Berries vs Honey Greek Strained Yogurt, Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry Y... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Strawberry Yogurt With Mixed Berries, Mixed Berries	269g	100.0	108	23.1	14.9	1.1	0.6	3.0
Honey Greek ... Food 2 Food 2 • HY-VEE, INC. Honey Greek Strained Yogurt	150g	41.2	107	14.0	12.0	—	3.0	7.3

Raspberry Fruit On The Bottom Greek Strained Nonfat Yogurt, Raspberry vs Coffee Brownie Bliss Coffee Low Fat Greek Yogurt With Biscotti Cookies, Milk Chocolate & Mocha Brownies, Coffee Brownie Bliss

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Fr... Food 1 Food 1 • HY-VEE, INC. Raspberry Fruit On The Bottom Greek Strained Nonfat Yogurt	150g	37.3	87	13.3	12.0	0.7	—	8.0
Coffee Brown... Food 2 Food 2 • 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 Blended Greek Yogurt, Vanilla vs Strawberry Cake N' Cup (Cake Parfait), Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Blen... Food 1 Food 1 • CHOBANI, INC. Vanilla Blended Greek Yogurt	170g	17.3	76	9.4	8.8	0.6	—	8.2
Strawberry C... Food 2 Food 2 • WALDO'S GOURMET FOODS, INC. Strawberry Cake N' Cup (Cake Parfait)	99g	87.0	354	45.5	25.3	—	18.2	3.0

Banana Creme Nonfat Yogurt, Banana Creme vs Watermelon Flavor Smoothie, Watermelon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Creme... Food 1 Food 1 • FOOD TOWN STORES INC. Banana Creme Nonfat Yogurt	170g	37.7	59	11.2	7.7	—	—	3.5
Watermelon F... Food 2 Food 2 • DANONE US, LLC Watermelon Flavor Smoothie	93g	21.9	54	11.8	9.7	—	—	2.2

Pina Colada Greek Nonfat Strained Yogurt, Pina Colada vs Nonfat Greek Yogurt With Fruit On The Bottom, Peach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pina Colada ... Food 1 Food 1 • H E BUTT GROCERY COMPANY Pina Colada Greek Nonfat Strained Yogurt	150g	22.3	80	11.3	9.3	—	—	8.7
Nonfat Greek... Food 2 Food 2 • WESTERN FAMILY FOODS, INC. Nonfat Greek Yogurt With Fruit On The Bottom, Peach	150g	39.3	87	14.0	13.3	0.7	—	8.0

Low Fat Yogurt, Strawberry, Mixed Berry, Original vs Cranberry Creme Brulee Cultured 1% Lowfat Milk Kefir, Cranberry Creme Brulee

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Yogu... Food 1 Food 1 • YOPLAIT USA Low Fat Yogurt, Strawberry, Mixed Berry, Original	170g	49.6	88	14.7	10.6	—	1.2	3.5
Cranberry Cr... Food 2 Food 2 • LIFEWAY FOODS INC. Cranberry Creme Brulee Cultured 1% Lowfat Milk Kefir	240g	35.7	58	7.5	7.5	—	0.8	4.2

Low Fat Yogurt Tubes, Strawberry Splash, Berry Blue Blast vs Probiotic Lowfat Yogurt, Vanilla With Dark Chocolate Chips

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Yogu... Food 1 Food 1 • YOPLAIT USA Low Fat Yogurt Tubes, Strawberry Splash, Berry Blue Blast	64g	23.8	94	18.8	14.1	—	0.8	3.1
Probiotic Lo... Food 2 Food 2 • JOHANNA FOODS, INC. Probiotic Lowfat Yogurt, Vanilla With Dark Chocolate Chips	170g	65.3	112	19.4	16.5	—	2.1	4.1

Mango Greek Yogurt, Mango vs Strawberry Banana Twirl Rhubarb, Raspberries & Carrots Spoonable Smoothie, Strawberry Banana Twirl Rhubarb, Raspberries & Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Greek ... Food 1 Food 1 • REAL GREEK, LLC Mango Greek Yogurt	227g	25.9	132	14.5	13.2	1.3	4.4	8.4
Strawberry B... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Strawberry Banana Twirl Rhubarb, Raspberries & Carrots Spoonable Smoothie, Strawberry Banana Twirl Rhubarb, Raspberries & Carrots	150g	39.8	80	14.7	10.0	1.3	—	4.0

Cherry Vanilla Lowfat Yogurt, Cherry Vanilla vs Mango Coconut Dairy Free Parfait, Mango Coconut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Vanil... Food 1 Food 1 • ANDERSON ERICKSON DAIRY CO. Cherry Vanilla Lowfat Yogurt	226g	77.2	93	17.3	15.5	—	0.9	4.9
Mango Coconu... Food 2 Food 2 • MEIJER, INC. Mango Coconut Dairy Free Parfait	240g	26.3	138	14.2	8.8	0.8	9.2	1.3

Key Lime Crumble Greek Yogurt, Lime vs Strawberry Low Fat Yo Smart Creamy Greek Yogurt, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Lime Cru... Food 1 Food 1 • CHOBANI, INC. Key Lime Crumble Greek Yogurt, Lime	128g	32.2	133	17.2	12.5	0.8	3.9	6.3
Strawberry L... Food 2 Food 2 • MEHADRIN DAIRY CORPORATION Strawberry Low Fat Yo Smart Creamy Greek Yogurt	99g	25.8	91	13.1	12.1	—	1.0	8.1

Pumpkin Finest Yoghurt, Pumpkin vs Lowfat Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Fine... Food 1 Food 1 • NOOSA YOGHURT, LLC Pumpkin Finest Yoghurt	227g	26.8	123	13.7	13.2	—	5.3	4.9
Lowfat Yogurt Food 2 Food 2 • NUBIOME, INC. Lowfat Yogurt	240g	59.4	73	12.5	11.3	—	1.0	4.6

Raspberry Blended Yoghurt, Raspberry vs Materne Gogo Squeez Yogurt On The Go Variety Pack, 3 Oz, 10 Count

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Bl... Food 1 Food 1 • NOOSA YOGHURT, LLC Raspberry Blended Yoghurt	127g	33.4	118	14.2	13.4	0.8	4.7	4.7
Materne Gogo... Food 2 Food 2 • TARGET STORES Materne Gogo Squeez Yogurt On The Go Variety Pack, 3 Oz, 10 Count	85g	34.9	106	17.7	16.5	—	1.8	4.7

Strawberry Greek Blended Nonfat Yogurt, Strawberry vs Original Lemon Lowfat Yogurt, Original Lemon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry G... Food 1 Food 1 • GIANT EAGLE, INC. Strawberry Greek Blended Nonfat Yogurt	170g	35.4	76	10.6	10.6	—	—	8.8
Original Lem... Food 2 Food 2 • SUPER STORE INDUSTRIES Original Lemon Lowfat Yogurt	170g	61.5	94	18.2	14.7	—	0.9	3.5

Slice Of Heaven Strawberry Cheesecake Flavor Not So Traditional Blended Greek Yogurt, Slice Of Heaven Strawberry Cheesecake vs Blueberry 1.5% Lowfat Yogurt, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Slice Of Hea... Food 1 Food 1 • DANONE US, LLC Slice Of Heaven Strawberry Cheesecake Flavor Not So Traditional Blended Greek Yogurt	150g	31.4	93	10.7	10.0	—	2.7	7.3
Blueberry 1.... Food 2 Food 2 • HP HOOD LLC Blueberry 1.5% Lowfat Yogurt	170g	31.5	88	15.9	12.4	—	1.5	2.9

Evolution Fresh, Greek Nonfat Yogurt, Pineapple Passion Fruit, Pineapple Passion Fruit vs Oatmeal Meets Greek Yogurt, Apple Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Evolution Fr... Food 1 Food 1 • DANONE US, LLC Evolution Fresh, Greek Nonfat Yogurt, Pineapple Passion Fruit, Pineapple Passion Fruit	150g	35.4	80	12.0	10.0	—	—	8.0
Oatmeal Meet... Food 2 Food 2 • YOPLAIT USA Oatmeal Meets Greek Yogurt, Apple Cinnamon	155g	53.1	116	18.7	7.7	1.3	1.3	7.1

Mixed Berry Flavored Protein Smoothie Nonfat Yogurt Drink, Mixed Berry vs Alpina, Vanilla Low Fat Yogurt, Chocolate Pretzel, Chocolate Pretzel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 • DANONE US, LLC Mixed Berry Flavored Protein Smoothie Nonfat Yogurt Drink	281g	25.7	43	6.4	3.6	1.8	—	4.3
Alpina, Vani... Food 2 Food 2 • ALPINA PRODUCTOS ALIMENTICIOS Alpina, Vanilla Low Fat Yogurt, Chocolate Pretzel, Chocolate Pretzel	113g	37.6	115	17.7	12.4	0.9	2.7	3.5

Rocket Fuel Food Comparisons