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.

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Beef & Broccoli Bowls, Beef vs Baked Kasha Knishes And Seasoed Mashed Potatoes Wrapedd In The Ultimate Gourmet Dough, Kasha Knishes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef & Brocc... Food 1 Food 1 • HY-VEE, INC. Beef & Broccoli Bowls	361g	100.0	141	17.7	3.3	1.7	4.4	8.6
Baked Kasha ... Food 2 Food 2 • GABILA & SONS MANUFACTURING Baked Kasha Knishes And Seasoed Mashed Potatoes Wrapedd In The Ultimate Gourmet Dough, Kasha Knishes	113g	56.6	204	27.4	2.7	1.8	8.9	4.4

Buffalo Style Chicken Mozzarella Cheese, Diced Seasoned Chicken Breast And Green Onions With Buffalo Style Wing Sauce On A Flatbread Crust Flatbread, Buffalo Style Chicken vs Loaded Meat Pepperoni, Italian Style Pizza Topping, Bacon Topping, Canadian Bacon & Mozzarella Cheese On A Flatbread Crust Flatbread Pizza, Loaded Meat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Styl... Food 1 Food 1 • GREAT KITCHENS FOOD COMPANY Buffalo Style Chicken Mozzarella Cheese, Diced Seasoned Chicken Breast And Green Onions With Buffalo Style Wing Sauce On A Flatbread Crust Flatbread	115g	41.8	235	22.6	0.9	0.9	10.4	11.3
Loaded Meat ... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Loaded Meat Pepperoni, Italian Style Pizza Topping, Bacon Topping, Canadian Bacon & Mozzarella Cheese On A Flatbread Crust Flatbread Pizza	153g	32.2	281	18.3	2.0	1.3	17.0	13.1

Cinnamon Glaze Dessert Pizza, Cream Cheese vs Maple Glazed Carrots, Maple Glazed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Gla... Food 1 Food 1 • WAL-MART STORES, INC. Cinnamon Glaze Dessert Pizza, Cream Cheese	153g	100.0	248	42.5	11.8	1.3	6.5	4.6
Maple Glazed... Food 2 Food 2 • TARGET STORES Maple Glazed Carrots	110g	23.5	91	14.6	8.2	2.7	3.6	0.9

Three Cheese Rotini Pasta & Cheese Sauce With A Twist Of Butternut Squash, Three Cheese vs Signature, Chicken And Cheese Enchilada Rolled In A Blended Corn Tortilla Topped With Red Sauce And Cheese Blend, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Three Cheese... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Three Cheese Rotini Pasta & Cheese Sauce With A Twist Of Butternut Squash	210g	64.6	138	17.1	2.4	1.4	5.7	7.1
Signature, C... Food 2 Food 2 • MEIJER, INC. Signature, Chicken And Cheese Enchilada Rolled In A Blended Corn Tortilla Topped With Red Sauce And Cheese Blend, Chicken	354g	26.2	181	15.0	2.3	1.4	9.3	9.9

Cheese Lasagna vs Braised Pork Medallions With Roasted Redskin And Sweet Potatoes, Broccoli Florets, And A Sweet And Tangy Bbq Sauce Complete Family Meal Kit, Braised Pork

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Lasagna Food 1 Food 1 • AHOLD USA, INC. Cheese Lasagna	343g	100.0	155	19.0	2.9	1.5	5.8	6.1
Braised Pork... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION Braised Pork Medallions With Roasted Redskin And Sweet Potatoes, Broccoli Florets, And A Sweet And Tangy Bbq Sauce Complete Family Meal Kit	283g	50.7	99	10.9	3.9	1.8	2.8	7.8

General Tsos Chicken vs Pesto Pasta With Grilled Chicken Penne Pasta Tossed In Basil Pesto With White Chicken Meat, Grape Tomatoes, Asiago Cheese & Baby Spinach, Pesto Pasta With Grilled Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
General Tsos... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. General Tsos Chicken	140g	78.7	179	30.0	8.6	1.4	4.3	5.7
Pesto Pasta ... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Pesto Pasta With Grilled Chicken Penne Pasta Tossed In Basil Pesto With White Chicken Meat, Grape Tomatoes, Asiago Cheese & Baby Spinach	198g	64.1	177	17.7	1.0	1.0	8.1	8.6

Spaghetti & Meatballs vs Mexican Street Corn On The Cob With Red Onion And Butter Griller, Mexican Street Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spaghetti & ... Food 1 Food 1 • SAFEWAY, INC. Spaghetti & Meatballs	130g	37.3	138	16.2	3.1	1.5	5.4	6.9
Mexican Stre... Food 2 Food 2 • MEIJER, INC. Mexican Street Corn On The Cob With Red Onion And Butter Griller	100g	29.6	110	17.0	3.0	2.0	4.5	3.0

Florentine Half Quiche vs Garlic Herb Chicken With Purple Smashed Potatoes And Crispy Brussels Sprouts Meal Kit, Garlic Herb Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Florentine H... Food 1 Food 1 • THE KROGER CO. Florentine Half Quiche	113g	26.9	239	12.4	1.8	—	17.7	7.1
Garlic Herb ... Food 2 Food 2 • TRUE FOOD INNOVATION Garlic Herb Chicken With Purple Smashed Potatoes And Crispy Brussels Sprouts Meal Kit	195g	29.3	123	8.7	1.0	1.0	5.6	9.7

Buffalo Chicken Meal Kit, Buffalo Chicken vs Caprese Chicken With Pesto Marinara Sauce, Caprese Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buffalo Chic... Food 1 Food 1 • HEALING MD Buffalo Chicken Meal Kit	113g	23.4	124	11.5	—	0.9	4.4	8.9
Caprese Chic... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Caprese Chicken With Pesto Marinara Sauce	394g	100.0	140	17.3	1.8	1.3	4.1	7.6

Garlic Mashed Potatoes With A Twist Of Cauliflower, Garlic vs Mac & Cheese Bake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Mashe... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Garlic Mashed Potatoes With A Twist Of Cauliflower	126g	29.6	103	13.5	0.8	1.6	4.0	2.4
Mac & Cheese... Food 2 Food 2 • BIG Y FOODS, INC. Mac & Cheese Bake	113g	42.3	221	20.4	3.5	0.9	11.5	9.7

Uncured Pepperoni Pizza, Uncured Pepperoni vs Hormel, Creamy Tomato Basil Penne

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Uncured Pepp... Food 1 Food 1 • DONATOS Uncured Pepperoni Pizza	129g	61.2	271	27.9	2.3	3.1	12.4	12.4
Hormel, Crea... Food 2 Food 2 • HORMEL FOODS CORPORATION Hormel, Creamy Tomato Basil Penne	244g	61.3	115	13.9	2.9	1.2	5.3	2.9

Beef & Short Rib Lasagna vs Pepperoni & Cheese Bites

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef & Short... Food 1 Food 1 • MAHCO INC Beef & Short Rib Lasagna	200g	21.3	160	12.5	4.0	1.5	7.5	10.0
Pepperoni & ... Food 2 Food 2 • HORMEL FOODS CORPORATION Pepperoni & Cheese Bites	57g	32.2	333	31.6	7.0	1.8	17.5	12.3

Broccoli & Cheddar Homestyle Mac & Cheese Dierbergs Kitchens, Broccoli & Cheddar Homestyle vs Chow Mein Noodles Meal Kit, Chow Mein Noodles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli & C... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Broccoli & Cheddar Homestyle Mac & Cheese Dierbergs Kitchens	340g	44.3	185	7.1	2.7	0.3	15.0	7.1
Chow Mein No... Food 2 Food 2 • WAL-MART STORES, INC. Chow Mein Noodles Meal Kit	160g	58.2	156	30.6	7.5	1.2	1.9	4.4

Smoked Meatloaf With Tomato Glaze, Tomato Glaze vs Homestyle Beef Meatloaf, Mashed Potatoes & Tomato Sauce, Homestyle Beef

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Meatl... Food 1 Food 1 • ROTH INDUSTRIES, LLC Smoked Meatloaf With Tomato Glaze, Tomato Glaze	140g	34.0	279	13.6	7.1	0.7	17.9	14.3
Homestyle Be... Food 2 Food 2 • MEIJER, INC. Homestyle Beef Meatloaf, Mashed Potatoes & Tomato Sauce	340g	23.3	185	12.4	3.8	0.3	11.2	9.1

Artisan Style Pizza, Supreme vs Broccoli & Cheese Gratin, Broccoli & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artisan Styl... Food 1 Food 1 • HANSEN FOODS, LLC Artisan Style Pizza, Supreme	159g	65.3	233	22.6	3.1	1.3	12.0	10.1
Broccoli & C... Food 2 Food 2 • SCHNUCK MARKETS, INC. Broccoli & Cheese Gratin	142g	21.4	148	9.2	2.8	1.4	9.2	7.8

Original Chocolate Flavor Pudding Snacks, Chocolate vs Pork Carnitas Mexican Recipe Shredded Pork Carnitas With Cilantro Rice, Refried Black Beans & Salsa Verde Sauce Bowl, Pork Carnitas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Cho... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Original Chocolate Flavor Pudding Snacks, Chocolate	110g	41.6	109	21.8	17.3	0.9	1.4	1.8
Pork Carnita... Food 2 Food 2 • H E BUTT GROCERY COMPANY Pork Carnitas Mexican Recipe Shredded Pork Carnitas With Cilantro Rice, Refried Black Beans & Salsa Verde Sauce Bowl	312g	30.7	135	17.3	0.3	1.6	3.9	8.3

Korean Inspired Beef Fresh Cabbage, Baby Spinach & Carrots, Brown Rice, Seasoned Beef, And Fire Roasted Edamame With Gochujang Simmer Sauce Veggie & Rice Bowl, Korean Inspired Beef vs Maple Glazed Carrots With Brown Sugar And Butter, Maple Glazed With Brown Sugar And Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Korean Inspi... Food 1 Food 1 • READY PAC PRODUCE, INC. Korean Inspired Beef Fresh Cabbage, Baby Spinach & Carrots, Brown Rice, Seasoned Beef, And Fire Roasted Edamame With Gochujang Simmer Sauce Veggie & Rice Bowl	258g	68.6	116	15.1	4.7	1.6	4.7	5.0
Maple Glazed... Food 2 Food 2 • NASH FINCH COMPANY Maple Glazed Carrots With Brown Sugar And Butter, Maple Glazed With Brown Sugar And Butter	108g	31.8	65	17.6	9.3	2.8	2.3	0.9

Spicy Thai Coconut Ramen Bowl, Spicy Thai Coconut vs Serious Vegetable Pizza

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Thai C... Food 1 Food 1 • HEALING MD Spicy Thai Coconut Ramen Bowl	113g	33.1	133	17.7	0.9	0.9	4.4	4.4
Serious Vege... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Serious Vegetable Pizza	195g	79.3	200	23.1	2.1	2.1	7.2	10.3

Seasoned Brown Rice vs Pumpkin Mousse, Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Bro... Food 1 Food 1 • TARGET STORES Seasoned Brown Rice	135g	77.1	163	30.4	2.2	1.5	3.0	3.0
Pumpkin Mousse Food 2 Food 2 • RESER'S FINE FOODS, INC. Pumpkin Mousse	100g	43.6	130	24.0	20.0	2.0	4.0	2.0

Chicken & Uncured Bacon Mac & Cheese Classic Recipe Creamy Macaroni & Cheese With Seasoned Pulled Chicken Breast & Uncured Bacon Bits, Chicken & Uncured Bacon Mac & Cheese vs Mexican Style Rice With White Meat Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken & Un... Food 1 Food 1 • H E BUTT GROCERY COMPANY Chicken & Uncured Bacon Mac & Cheese Classic Recipe Creamy Macaroni & Cheese With Seasoned Pulled Chicken Breast & Uncured Bacon Bits	187g	16.4	214	9.1	1.6	0.5	14.4	12.3
Mexican St... Food 2 Food 2 • THE HARRIS SOUP COMPANY Mexican Style Rice With White Meat Chicken	284g	65.1	85	12.3	1.1	0.7	1.2	5.6

Rocket Fuel Food Comparisons