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

Very Cherry Light Fat Free Yogurt, Very Cherry vs Raspberry Fruit On The Bottom Nonfat Greek Yogurt, Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Very Cherry ... Food 1 Food 1 • PRAIRIE FARMS DAIRY, INC. Very Cherry Light Fat Free Yogurt	170g	15.1	53	9.4	4.7	1.8	—	3.5
Raspberry Fr... Food 2 Food 2 • SUPER STORE INDUSTRIES Raspberry Fruit On The Bottom Nonfat Greek Yogurt	150g	22.2	87	11.3	10.0	—	—	9.3

Blueberry Icelandic Skyr Strained Nonfat Yogurt, Blueberry vs Yogurt With Guanabana, Guanabana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Ic... Food 1 Food 1 • SCHNUCK MARKETS, INC. Blueberry Icelandic Skyr Strained Nonfat Yogurt	150g	23.5	73	8.0	6.7	—	—	10.0
Yogurt With ... Food 2 Food 2 • LIGHTNING LIQUIDS Yogurt With Guanabana, Guanabana	197g	49.5	96	14.2	13.2	1.5	3.1	3.1

Raspberry Kefir Cultured Lowfat Milk, Raspberry vs Virtuoso Vanilla Greek I.Q. Yogurt, Virtuoso Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Ke... Food 1 Food 1 • LIFEWAY FOODS INC. Raspberry Kefir Cultured Lowfat Milk	240g	35.7	58	7.5	7.5	—	0.8	4.2
Virtuoso Van... Food 2 Food 2 • NORMAN'S DAIRY CORP. Virtuoso Vanilla Greek I.Q. Yogurt	99g	23.8	91	12.1	10.1	—	1.5	8.1

Strawberry Yogurt Parfait, Strawberry Yogurt vs Blueberry Fruit Crunch Coconut Creme Parfait And Granola, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry Y... Food 1 Food 1 • MEIJER, INC. Strawberry Yogurt Parfait	155g	46.1	116	24.5	14.2	1.3	1.0	2.6
Blueberry Fr... Food 2 Food 2 • DEL MONTE FOODS INC. Blueberry Fruit Crunch Coconut Creme Parfait And Granola	177g	59.3	113	17.5	10.2	0.6	4.5	1.1

Pear Spinach Mango Organic Whole Milk Yogurt, Pear Spinach Mango vs Vanilla & Cinnamon Plant Based Coconut Blend, Vanilla & Cinnamon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pear Spinach... Food 1 Food 1 • STONYFIELD FARM INC Pear Spinach Mango Organic Whole Milk Yogurt	99g	23.7	101	12.1	9.1	—	3.0	5.1
Vanilla & Ci... Food 2 Food 2 • THE ICELANDIC MILK AND SKYR CORPORATION Vanilla & Cinnamon Plant Based Coconut Blend	150g	23.3	127	8.7	6.0	0.7	7.3	6.7

Vanilla Bean Greek Yogurt, Vanilla Bean vs Blueberry Light Nonfat Yogurt, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Bean... Food 1 Food 1 • SUPER STORE INDUSTRIES Vanilla Bean Greek Yogurt	170g	35.3	100	10.6	8.8	—	2.9	7.7
Blueberry Li... Food 2 Food 2 • SAFEWAY, INC. Blueberry Light Nonfat Yogurt	170g	21.0	59	10.6	6.5	—	—	3.5

Vanilla Bean Blended Greek Nonfat Yogurt, Vanilla Bean vs Vanilla Goat Milk Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Bean... Food 1 Food 1 • DANONE US, LLC Vanilla Bean Blended Greek Nonfat Yogurt	170g	16.2	71	8.2	7.7	—	—	9.4
Vanilla Goat... Food 2 Food 2 • THE COACH FARM Vanilla Goat Milk Yogurt	170g	27.5	88	8.2	6.5	—	2.9	7.1

Carrot Cake Creation Sweet Carrot Low Fat Greek Yogurt With Oatmeal Cookie Crumbles, Frosted Cinnamon Crunch, & Walnuts, Carrot Cake Creation vs Vanilla Bean Organic Greek Nonfat Yogurt, Vanilla Bean

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot Cake ... Food 1 Food 1 • CHOBANI, INC. Carrot Cake Creation Sweet Carrot Low Fat Greek Yogurt With Oatmeal Cookie Crumbles, Frosted Cinnamon Crunch, & Walnuts	150g	43.0	127	15.3	12.0	0.7	4.0	7.3
Vanilla Bean... Food 2 Food 2 • STONYFIELD FARM INC Vanilla Bean Organic Greek Nonfat Yogurt	170g	20.8	76	10.6	8.8	—	—	8.8

Cherry Vanilla Fat Free Yogurt, Cherry Vanilla vs Raspberries & Cream Flavored Protein Smoothie Nonfat Yogurt Drink, Raspberries & Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Vanil... Food 1 Food 1 • HP HOOD LLC Cherry Vanilla Fat Free Yogurt	170g	18.7	53	9.4	5.9	—	—	2.9
Raspberries ... Food 2 Food 2 • DANONE US, LLC Raspberries & Cream Flavored Protein Smoothie Nonfat Yogurt Drink	281g	25.7	43	6.4	3.6	1.8	—	4.3

Vanilla Yogurt With Blueberries, Vanilla With Blueberries vs Blueberry Flavored Fruit On The Bottom Almondmilk Yogurt, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Yogu... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Vanilla Yogurt With Blueberries, Vanilla With Blueberries	284g	100.0	127	22.9	14.8	1.1	2.5	3.5
Blueberry Fl... Food 2 Food 2 • BLUE DIAMOND GROWERS Blueberry Flavored Fruit On The Bottom Almondmilk Yogurt	150g	39.8	93	14.7	10.0	1.3	3.3	1.3

Lowfat Yogurt, Original, Blueberry vs Fat Free Greek Yogurt Mousse, Black Cherry, Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • MCILHENNY COMPANY Lowfat Yogurt, Original, Blueberry	227g	79.4	93	17.6	15.0	—	0.9	3.1
Fat Free Gre... Food 2 Food 2 • YOPLAIT USA Fat Free Greek Yogurt Mousse, Black Cherry, Raspberry	113g	29.5	88	13.3	10.6	—	—	8.0

Coconut Blended Authentic Greek Lowfat Yogurt, Coconut vs Greek Style Lemon Coconutmilk Yogurt Alternative, Lemon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Blen... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Coconut Blended Authentic Greek Lowfat Yogurt	150g	43.1	113	15.3	12.7	0.7	3.0	6.7
Greek Style ... Food 2 Food 2 • DANONE US, LLC Greek Style Lemon Coconutmilk Yogurt Alternative, Lemon	150g	14.2	127	8.0	6.0	0.7	7.3	6.7

Blackberry Creme Light Nonfat Yogurt, Blackberry Creme vs Strawberry Parfait With Granola, Strawberry With Granola

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blackberry C... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Blackberry Creme Light Nonfat Yogurt	170g	25.8	47	8.2	2.9	0.6	—	4.1
Strawberry P... Food 2 Food 2 • H E BUTT GROCERY COMPANY Strawberry Parfait With Granola, Strawberry With Granola	156g	44.3	147	24.4	14.7	1.9	3.9	4.5

Fruit+Yogurt Smoothie, Strawberry, Strawberry vs Dannon, Lowfat Yogurt, Raspberry, Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit+Yogurt... Food 1 Food 1 • GS1 MEXICO Fruit+Yogurt Smoothie, Strawberry, Strawberry	207g	69.5	87	16.9	15.0	—	1.2	2.4
Dannon, Lowf... Food 2 Food 2 • DANONE US, LLC Dannon, Lowfat Yogurt, Raspberry, Raspberry	170g	33.8	88	17.1	14.1	—	0.9	3.5

One Handed Yogurt, Blueberry vs Strawberry Parfait With Vanilla Yogurt And Granola, Strawberry Parfait With Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
One Handed Y... Food 1 Food 1 • DANONE US, LLC One Handed Yogurt, Blueberry	99g	27.6	101	14.1	13.1	—	2.0	5.1
Strawberry P... Food 2 Food 2 • COUNTRY FRESH INC. Strawberry Parfait With Vanilla Yogurt And Granola	198g	75.5	101	20.2	12.1	1.0	0.8	3.0

Protein Smoothie, Strawberry vs Apple Pie French Style Yogurt, Apple Pie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein Smoo... Food 1 Food 1 • GEHL FOODS, LLC Protein Smoothie, Strawberry	325g	100.0	83	17.2	14.8	0.6	0.6	3.1
Apple Pie Fr... Food 2 Food 2 • YOPLAIT USA Apple Pie French Style Yogurt	141g	35.5	113	12.8	—	—	5.7	3.6

Blended Greek Nonfat Yogurt, Pumpkin vs Yogurt Parfait With Strawberries, Strawberries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blended Gree... Food 1 Food 1 • GIANT EAGLE, INC. Blended Greek Nonfat Yogurt, Pumpkin	150g	35.3	87	12.7	12.0	0.7	—	8.7
Yogurt Parfa... Food 2 Food 2 • HEARTHSIDE USA, LLC Yogurt Parfait With Strawberries, Strawberries	202g	73.4	99	19.3	11.9	1.0	1.2	3.0

Strawberry Banana Greek Yogurt, Strawberry; Banana vs Lemon Aussie Style Yogurt, Lemon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • CHOBANI, INC. Strawberry Banana Greek Yogurt, Strawberry; Banana	150g	19.6	87	10.7	9.3	0.7	1.7	7.3
Lemon Aussie... Food 2 Food 2 • THE KROGER CO. Lemon Aussie Style Yogurt	226g	80.2	150	18.1	17.3	—	6.6	6.2

Lowfat Yogurt Tubes, Melonberry, Strawberry Banana vs Vanilla Lowfat Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • WAL-MART STORES, INC. Lowfat Yogurt Tubes, Melonberry, Strawberry Banana	56g	35.4	89	17.9	14.3	—	0.9	3.6
Vanilla Lowf... Food 2 Food 2 • DARIGOLD, INC. Vanilla Lowfat Yogurt	227g	71.3	88	17.6	12.8	1.8	0.7	3.5

Vanilla Flavored Organic Greek Nonfat Strained Yogurt, Vanilla vs Organic Coconut Cashewgurt Yogurt, Coconut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • GLENCOURT INC. Vanilla Flavored Organic Greek Nonfat Strained Yogurt	170g	43.1	94	12.9	11.2	—	—	10.6
Organic Coco... Food 2 Food 2 • FORAGER PROJECT Organic Coconut Cashewgurt Yogurt, Coconut	113g	25.6	115	11.5	6.2	—	7.1	1.8

Rocket Fuel Food Comparisons