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

Kefir Nonfat Drinkable Yogurt vs Pineapple Fruit On The Bottom Lowfat Yogurt, Pineapple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kefir Nonfat... Food 1 Food 1 • POLONICA INC. Kefir Nonfat Drinkable Yogurt	240g	39.7	50	8.3	8.3	—	—	3.8
Pineapple Fr... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Pineapple Fruit On The Bottom Lowfat Yogurt	170g	77.3	112	22.9	17.1	—	0.9	3.5

Parfait, Strawberry & Blueberry vs Coffee Flavored Blended Nonfat Greek Strained Yogurt, Coffee

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parfait, Str... Food 1 Food 1 • FLYING FOOD GROUP, LLC Parfait, Strawberry & Blueberry	193g	100.0	176	30.1	21.8	1.6	4.2	5.7
Coffee Flavo... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Coffee Flavored Blended Nonfat Greek Strained Yogurt	150g	37.2	87	13.3	12.0	0.7	—	8.7

Original Vanilla Lowfat Yogurt, Original Vanilla vs Mexican Vanilla Blended Farmstyle Greek Whole Milk Yogurt, Mexican Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Van... Food 1 Food 1 • WAL-MART STORES, INC. Original Vanilla Lowfat Yogurt	170g	30.4	76	15.3	12.4	—	0.9	2.9
Mexican Vani... Food 2 Food 2 • TILLAMOOK COUNTY CREAMERY ASSOCIATION Mexican Vanilla Blended Farmstyle Greek Whole Milk Yogurt	150g	20.9	100	10.7	8.7	—	3.3	7.3

Cinnamon Hazelnut Farmstyle Greek Strained Lowfat Yogurt, Cinnamon Hazelnut vs Strawberry Banana Apple Yogurt & Fruit Smoothie Blended Bowl, Strawberry Banana Apple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Haz... Food 1 Food 1 • TILLAMOOK COUNTY CREAMERY ASSOCIATION Cinnamon Hazelnut Farmstyle Greek Strained Lowfat Yogurt	150g	31.2	107	11.3	8.7	0.7	3.0	9.3
Strawberry B... Food 2 Food 2 • YOPLAIT USA Strawberry Banana Apple Yogurt & Fruit Smoothie Blended Bowl	150g	45.4	100	16.0	12.0	0.7	2.3	3.3

Oregon Strawberry Paired With Plain Lowfat Yogurt, Oregon Strawberry Paired With Plain vs Pecan Cereal Yogurt Smoothie, Pecan Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oregon Straw... Food 1 Food 1 • TILLAMOOK COUNTY CREAMERY ASSOCIATION Oregon Strawberry Paired With Plain Lowfat Yogurt	150g	21.5	80	7.3	6.0	—	2.0	9.3
Pecan Cereal... Food 2 Food 2 • BORDEN DAIRY COMPANY Pecan Cereal Yogurt Smoothie	207g	41.9	72	11.6	8.7	1.4	2.2	2.4

Original Strawberry Lowfat Yogurt, Original Strawberry vs Pure Cherry Pure Whole Milk Greek Yogurt + Cherries, Pure Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Str... Food 1 Food 1 • SUPER STORE INDUSTRIES Original Strawberry Lowfat Yogurt	170g	61.5	94	18.2	14.7	—	0.9	3.5
Pure Cherry ... Food 2 Food 2 • CHOBANI, INC. Pure Cherry Pure Whole Milk Greek Yogurt + Cherries	150g	18.2	93	10.0	8.7	0.7	3.3	7.3

Oregon Dark Cherry With Honey Almond Granola Farmstyle Parfait Greek Strained Yogurt, Oregon Dark Cherry With Honey Almond Granola vs Creamy Mocha & Chocolate Whole Milk Yogurt, Creamy Mocha & Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oregon Dark ... Food 1 Food 1 • TILLAMOOK COUNTY CREAMERY ASSOCIATION Oregon Dark Cherry With Honey Almond Granola Farmstyle Parfait Greek Strained Yogurt	150g	37.5	80	12.7	9.3	—	—	7.3
Creamy Mocha... Food 2 Food 2 • YOPLAIT USA Creamy Mocha & Chocolate Whole Milk Yogurt	141g	45.1	149	16.3	13.5	—	8.5	3.6

Nonfat Strawberry Strained & Blended Greek Yogurt, Nonfat Strawberry vs Almond Coco Loco Low Fat Greek Yogurt, Almond; Coconut; Dark Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nonfat Straw... Food 1 Food 1 • SAFEWAY, INC. Nonfat Strawberry Strained & Blended Greek Yogurt	170g	23.2	82	11.8	10.6	—	—	7.7
Almond Coco ... Food 2 Food 2 • CHOBANI, INC. Almond Coco Loco Low Fat Greek Yogurt, Almond; Coconut; Dark Chocolate	128g	28.9	148	16.4	13.3	1.6	6.3	7.0

Strawberry La Chocolat With Dark Chocolate Chips Probiotic Lowfat Yogurt, Strawberry vs Strawberry Blended Lowfat Yogurt, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry L... Food 1 Food 1 • JOHANNA FOODS, INC. Strawberry La Chocolat With Dark Chocolate Chips Probiotic Lowfat Yogurt	170g	65.3	112	19.4	16.5	—	2.1	4.1
Strawberry B... Food 2 Food 2 • TOPS MARKETS, LLC Strawberry Blended Lowfat Yogurt	227g	89.0	106	19.8	17.2	—	1.1	4.4

Muesli Greek Yogurt, Muesli vs Organic Coconut Cashewgurt, Mango

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muesli Greek... Food 1 Food 1 • REAL GREEK, LLC Muesli Greek Yogurt	198g	33.4	172	19.2	14.1	2.0	6.6	9.6
Organic Coco... Food 2 Food 2 • FORAGER PROJECT Organic Coconut Cashewgurt, Mango	113g	25.6	115	11.5	6.2	—	7.1	1.8

Vanilla Protein Cashewmilk Yogurt Alternative, Vanilla vs Mango Champagne Coconut Dairy Alternative, Mango Champagne

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Prot... Food 1 Food 1 • THE DAILY RECORD Vanilla Protein Cashewmilk Yogurt Alternative	170g	25.4	124	11.8	5.3	4.1	5.9	8.8
Mango Champa... Food 2 Food 2 • YOPLAIT USA Mango Champagne Coconut Dairy Alternative	141g	28.1	113	14.2	9.9	—	6.4	0.7

Chocolate Strawberry Flavored Greek Style Yogurt, Chocolate Strawberry vs Pecan Cereal Yogurt Smoothie, Pecan Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate St... Food 1 Food 1 • HAIN REFRIGERATED FOODS INC. Chocolate Strawberry Flavored Greek Style Yogurt	227g	65.0	128	15.9	13.2	1.3	6.2	4.0
Pecan Cereal... Food 2 Food 2 • BORDEN DAIRY COMPANY Pecan Cereal Yogurt Smoothie	311g	63.4	74	11.6	9.0	1.3	2.3	2.6

Strawberry On The Bottom Probiotic Lowfat Yogurt, Strawberry vs Blueberry Organic Yokids Lowfat Yogurt, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry O... Food 1 Food 1 • SPRINGFIELD CREAMERY INC. Strawberry On The Bottom Probiotic Lowfat Yogurt	150g	35.6	80	12.0	9.3	—	1.3	4.0
Blueberry Or... Food 2 Food 2 • STONYFIELD FARM INC Blueberry Organic Yokids Lowfat Yogurt	99g	31.6	101	16.2	13.1	—	2.0	5.1

Guanabana Yogurt Smoothie, Guanabana vs 9 Swingin' Strawberry Banana Danimals Smoothie, 9 Swingin' Strawberry Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Guanabana Yo... Food 1 Food 1 • MEIJER, INC. Guanabana Yogurt Smoothie	216g	26.7	74	13.4	9.7	—	1.4	2.8
9 Swingin' S... Food 2 Food 2 • DANONE US, LLC 9 Swingin' Strawberry Banana Danimals Smoothie	93g	21.9	54	11.8	9.7	—	—	2.2

Pineapple Coconut Lowfat Yogurt, Pineapple Coconut vs Strawberry Banana Flavored Probiotic Formula Drinkable Lowfat Yogurt, Strawberry Banana

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pineapple Co... Food 1 Food 1 • DANONE US, LLC Pineapple Coconut Lowfat Yogurt	113g	29.7	80	13.3	10.6	—	1.8	3.5
Strawberry B... Food 2 Food 2 • JOHANNA FOODS, INC. Strawberry Banana Flavored Probiotic Formula Drinkable Lowfat Yogurt	207g	35.7	58	8.7	8.2	—	1.0	3.9

Coffee Blended Fruyo Classic Greek Strained Yogurt, Coffee vs Nonfat Yogurt, Black Cherry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coffee Blend... Food 1 Food 1 • GAME TECHNOLOGY SYSTEM INC. Coffee Blended Fruyo Classic Greek Strained Yogurt	170g	37.2	112	11.2	10.0	—	4.1	7.7
Nonfat Yogur... Food 2 Food 2 • HARRIS-TEETER INC. Nonfat Yogurt, Black Cherry	150g	35.3	80	12.7	12.0	0.7	—	8.0

Mint Chocolate Chip Greek Yogurt, Mint; Chocolate Chip vs Strawberry Flavored Light Yogurt With Granola, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mint Chocola... Food 1 Food 1 • CHOBANI, INC. Mint Chocolate Chip Greek Yogurt, Mint; Chocolate Chip	128g	32.2	133	17.2	13.3	0.8	3.5	6.3
Strawberry F... Food 2 Food 2 • YOPLAIT USA Strawberry Flavored Light Yogurt With Granola	170g	37.8	59	11.2	8.2	—	—	2.4

Peach Blended Yoghurt, Peach vs Strawberry Cheesecake Craveables Yogurt Smoothie, Strawberry Cheesecake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach Blende... Food 1 Food 1 • NOOSA YOGHURT, LLC Peach Blended Yoghurt	150g	27.4	113	9.3	8.0	—	4.7	8.0
Strawberry C... Food 2 Food 2 • BORDEN DAIRY COMPANY Strawberry Cheesecake Craveables Yogurt Smoothie	311g	63.4	74	11.6	9.0	1.3	1.9	2.6

Blueberry Greek Style Cultured Coconutmilk, Blueberry vs Fruit On The Bottom Non Fat Greek Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Gr... Food 1 Food 1 • DANONE US, LLC Blueberry Greek Style Cultured Coconutmilk	170g	33.8	76	14.7	6.5	4.7	2.7	1.2
Fruit On The... Food 2 Food 2 Fruit On The Bottom Non Fat Greek Yogurt	150g	19.7	73	10.7	8.7	0.7	—	7.3

Indulgent Yogurt With Coconut Almond Granola Clusters vs Fruit + Yogurt Smoothie, Banana Berry, Banana Berry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Indulgent Yo... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Indulgent Yogurt With Coconut Almond Granola Clusters	135g	63.0	163	24.4	17.8	0.7	5.9	4.4
Fruit + Yogu... Food 2 Food 2 • GS1 MEXICO Fruit + Yogurt Smoothie, Banana Berry, Banana Berry	207g	69.5	87	16.9	15.0	—	1.2	2.4

Rocket Fuel Food Comparisons