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

Vanilla Low Fat Yogurt And Cookies & Cream, Cookies & Cream vs Chocolate Flavored Blended Nonfat Greek Strained Yogurt, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Low ... Food 1 Food 1 • ALPINA PRODUCTOS ALIMENTICIOS Vanilla Low Fat Yogurt And Cookies & Cream, Cookies & Cream	158g	61.2	114	20.9	13.9	1.3	2.2	3.8
Chocolate Fl... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Chocolate Flavored Blended Nonfat Greek Strained Yogurt	150g	37.4	93	14.0	12.0	1.3	—	8.7

Cranberry Apple Yoghurt, Cranberry Apple vs Mixed Berries Lowfat Greek Strained Yogurt, Mixed Berries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cranberry Ap... Food 1 Food 1 • NOOSA YOGHURT, LLC Cranberry Apple Yoghurt	227g	59.0	123	13.7	12.8	0.4	4.9	6.2
Mixed Berrie... Food 2 Food 2 • GAME TECHNOLOGY SYSTEM INC. Mixed Berries Lowfat Greek Strained Yogurt	150g	17.0	80	8.7	7.3	—	1.7	8.0

Oregon Blueberry Paired With Vanilla Lowfat Yogurt, Oregon Blueberry Paired With Vanilla vs Light Fat Free Yogurt, Blueberry Patch, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oregon Blueb... Food 1 Food 1 • TILLAMOOK COUNTY CREAMERY ASSOCIATION Oregon Blueberry Paired With Vanilla Lowfat Yogurt	150g	23.6	80	8.0	6.7	—	—	8.7
Light Fat Fr... Food 2 Food 2 • YOPLAIT USA Light Fat Free Yogurt, Blueberry Patch, Strawberry	170g	31.8	53	9.4	5.9	—	—	2.9

Lowfat Yogurt, Original, Peach vs Greek Vanilla Blended Nonfat Yogurt, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • MCILHENNY COMPANY Lowfat Yogurt, Original, Peach	170g	59.6	94	17.7	14.7	—	0.9	2.9
Greek Vanill... Food 2 Food 2 • JOHANNA FOODS, INC. Greek Vanilla Blended Nonfat Yogurt, Vanilla	170g	18.5	76	9.4	9.4	—	—	8.8

Shoprite, Greek Nonfat Yogurt, Raspberry, Raspberry vs Mango Coconut Dairy Free Parfait, Mango Coconut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shoprite, Gr... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Shoprite, Greek Nonfat Yogurt, Raspberry, Raspberry	150g	24.9	87	13.3	12.7	0.7	—	8.0
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

Nonfat Light Blended Yogurt, Cherry Cheesecake vs Virtuoso Vanilla Greek I.Q. Yogurt, Virtuoso Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nonfat Light... Food 1 Food 1 • DUTCH FARMS INC. Nonfat Light Blended Yogurt, Cherry Cheesecake	170g	21.8	47	7.1	5.9	0.6	—	4.1
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

Specialty, Vanilla Flavored Dairy Free Coconut Milk Yogurt, Vanilla vs Passionate Mango Coconutmilk Yogurt Alternative, Passionate Mango

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Specialty, V... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Specialty, Vanilla Flavored Dairy Free Coconut Milk Yogurt, Vanilla	150g	26.6	87	14.7	10.7	1.3	2.7	0.7
Passionate M... Food 2 Food 2 • DANONE US, LLC Passionate Mango Coconutmilk Yogurt Alternative	150g	23.9	80	13.3	8.7	1.3	2.7	0.7

Fat Free Yogurt Mousse, Orange Cranberry vs Krave, Vanilla Lowfat Yogurt With Double Chocolate Cereal Bowl, Vanilla With Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fat Free Yog... Food 1 Food 1 • YOPLAIT USA Fat Free Yogurt Mousse, Orange Cranberry	113g	29.5	88	13.3	10.6	—	—	8.0
Krave, Vanil... Food 2 Food 2 • THE YOFARM COMPANY Krave, Vanilla Lowfat Yogurt With Double Chocolate Cereal Bowl, Vanilla With Double Chocolate	133g	63.2	135	26.3	16.5	2.3	2.6	3.8

Guava Mango Probiotic Original Blended Lowfat Yogurt, Guava Mango vs Eggnog Blended Lowfat Greek Strained Yogurt, Eggnog

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Guava Mango ... Food 1 Food 1 • JOHANNA FOODS, INC. Guava Mango Probiotic Original Blended Lowfat Yogurt	170g	57.6	88	17.7	15.3	0.6	0.9	2.9
Eggnog Blend... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Eggnog Blended Lowfat Greek Strained Yogurt	150g	35.4	93	12.0	10.0	—	1.7	7.3

Strawberry Lactose Free Whole Yogurt, Strawberry vs 1% Milkfat Original Lowfat Yogurt, Orange Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry L... Food 1 Food 1 • CRANE MFG. COMPANY Strawberry Lactose Free Whole Yogurt	240g	45.5	83	9.6	8.8	—	2.5	3.3
1% Milkfat O... Food 2 Food 2 • MCILHENNY COMPANY 1% Milkfat Original Lowfat Yogurt, Orange Cream	170g	59.6	88	17.7	14.7	—	0.9	2.9

Blueberry Flavor Smoothie Greek Style Yogurt Protein Shake, Blueberry vs Drinkable Yogurt With Probiotics

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • PEPSICO, INC. (CYTOSPORT) Blueberry Flavor Smoothie Greek Style Yogurt Protein Shake	473g	53.5	55	5.9	4.2	0.2	1.0	5.3
Drinkable Yo... Food 2 Food 2 • BI-LO INC. Drinkable Yogurt With Probiotics	237g	39.7	46	8.4	7.6	—	—	3.4

Plain Sweetened Lowfat Yogurt, Plain vs Strawberry Gourmet Swiss Style Yogurt, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Sweete... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Plain Sweetened Lowfat Yogurt	170g	51.4	88	15.3	12.9	—	1.2	4.7
Strawberry G... Food 2 Food 2 • NOGA DAIRY INC. Strawberry Gourmet Swiss Style Yogurt	170g	51.6	76	15.3	13.5	—	—	3.5

Laura Lynn, Lowfat Yogurt, Strawberry Banana vs Surfin' Strawberry Organic Lowfat Yogurt, Surfin' Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Laura Lynn, ... Food 1 Food 1 • INGLES MARKETS INC. Laura Lynn, Lowfat Yogurt, Strawberry Banana	170g	59.5	94	17.7	15.3	—	0.9	3.5
Surfin' Stra... Food 2 Food 2 • DANONE US, LLC Surfin' Strawberry Organic Lowfat Yogurt	57g	21.8	105	19.3	17.5	—	0.9	3.5

Muller, Raspberry Brownie Supreme Yogurt vs Dairy Free Vanilla Yogurt Alternative, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muller, Rasp... Food 1 Food 1 • THE QUAKER OATS COMPANY Muller, Raspberry Brownie Supreme Yogurt	150g	65.0	140	22.7	19.3	0.7	2.7	4.7
Dairy Free V... Food 2 Food 2 • DANONE US, LLC Dairy Free Vanilla Yogurt Alternative, Vanilla	150g	25.1	93	14.0	10.7	1.3	2.3	4.0

Lemon Flavored Organic Blended Yogurt, Lemon vs Blueberry Greek Yogurt, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Flavor... Food 1 Food 1 • GLENCOURT INC. Lemon Flavored Organic Blended Yogurt	150g	45.4	107	15.3	12.7	—	3.0	4.0
Blueberry Gr... Food 2 Food 2 • REAL GREEK, LLC Blueberry Greek Yogurt	150g	26.1	127	14.7	12.7	1.3	4.7	8.0

Maple Cream On Top Organic Whole Milk Yogurt, Maple vs Greek Nonfat Yogurt, Blood Orange

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Cream ... Food 1 Food 1 • CLOVER STORNETTA FARMS, INC. Maple Cream On Top Organic Whole Milk Yogurt	170g	53.2	112	15.9	15.3	—	4.1	4.1
Greek Nonfat... Food 2 Food 2 • AHOLD USA, INC. Greek Nonfat Yogurt, Blood Orange	150g	33.3	80	12.0	11.3	0.7	—	8.7

Swingin' Strawberry Banana Lowfat Yogurt Yo Tubes, Swingin' Strawberry Banana vs Lowfat Yogurt, Original Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swingin' Str... Food 1 Food 1 • DANONE US, LLC Swingin' Strawberry Banana Lowfat Yogurt Yo Tubes	56g	35.4	89	17.9	14.3	—	0.9	3.6
Lowfat Yogur... Food 2 Food 2 • YOPLAIT USA Lowfat Yogurt, Original Chocolate Chip	170g	55.4	100	16.5	12.4	—	2.4	3.5

Greek Yogurt Snackers, Mango & Blueberries vs Lowfat Yogurt Tubes, Blueberry, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Greek Yogurt Snackers, Mango & Blueberries	269g	67.1	108	13.8	8.9	1.1	4.8	3.7
Lowfat Yogur... Food 2 Food 2 • THE KROGER CO. Lowfat Yogurt Tubes, Blueberry, Strawberry	170g	51.4	94	15.3	11.8	—	2.1	4.1

Mango Blended Low Fat Greek Yogurt, Mango vs Blueberry Yogurt Alternative, Blueberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Blende... Food 1 Food 1 • TARGET STORES Mango Blended Low Fat Greek Yogurt	150g	19.6	87	10.0	9.3	—	1.7	8.7
Blueberry Yo... Food 2 Food 2 • PROMOTIONAL ALLIANCE INTERNATIONAL, INC Blueberry Yogurt Alternative	150g	35.4	107	12.7	6.0	0.7	4.7	4.0

Pina Colada Pineapple Coconut Flavored Low Fat Greek Yogurt Drink, Pina Colada Pineapple Coconut vs Pina Colada Flavored Lowfat Yogurt Drink, Pina Colada

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pina Colada ... Food 1 Food 1 • CHOBANI, INC. Pina Colada Pineapple Coconut Flavored Low Fat Greek Yogurt Drink	296g	43.7	64	7.8	6.8	0.3	1.7	4.7
Pina Colada ... Food 2 Food 2 • HANNAFORD BROS. CO. Pina Colada Flavored Lowfat Yogurt Drink	207g	41.6	63	10.1	7.7	—	1.0	3.4

Rocket Fuel Food Comparisons