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

Mashed Sweet Potatoes vs Spartan, Macaroni & Cheese Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Sweet... Food 1 Food 1 • RESER'S FINE FOODS, INC. Mashed Sweet Potatoes	122g	32.5	98	18.9	8.2	2.5	2.1	1.6
Spartan, Mac... Food 2 Food 2 • MCILHENNY COMPANY Spartan, Macaroni & Cheese Pasta	195g	43.3	108	11.8	1.0	0.5	4.6	5.1

Teriyaki Chicken And Pineapple Stir Fry With Spicy Slaw Meal Kits, Teriyaki Chicken And Pineapple vs Hannaford, Quiche Lorraine

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Teriyaki Chi... Food 1 Food 1 • RELISH LABS LLC Teriyaki Chicken And Pineapple Stir Fry With Spicy Slaw Meal Kits	424g	100.0	125	20.5	3.3	1.2	0.6	9.2
Hannaford, Q... Food 2 Food 2 • HANNAFORD BROS. CO. Hannaford, Quiche Lorraine	141g	38.3	220	14.9	1.4	0.7	18.4	7.8

Mexican Kitchen, Carne Asada Meal Bowl vs Ziti With Italian Style Pork Sausage, Ziti With Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mexican Kitc... Food 1 Food 1 • FRESH & EASY Mexican Kitchen, Carne Asada Meal Bowl	340g	98.1	112	17.1	0.9	2.4	1.8	6.8
Ziti With It... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Ziti With Italian Style Pork Sausage	140g	31.0	136	17.9	2.9	2.1	5.0	5.0

Chicken Pot Pie vs Calzone, Chicken And Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Pot Pie Food 1 Food 1 • HANNAFORD BROS. CO. Chicken Pot Pie	224g	49.2	103	12.1	1.8	0.9	3.6	4.9
Calzone, Chi... Food 2 Food 2 • SAFEWAY, INC. Calzone, Chicken And Bacon	240g	97.8	246	22.1	1.7	0.8	10.8	13.3

Lobster Macaroni & Cheese vs Handcrafted Calzone, Buffalo Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lobster Maca... Food 1 Food 1 • HEARTHSIDE USA, LLC Lobster Macaroni & Cheese	340g	91.9	138	14.4	0.6	0.6	6.2	6.2
Handcrafted ... Food 2 Food 2 • UNO RESTAURANTS, INC. Handcrafted Calzone, Buffalo Chicken	170g	76.1	259	24.1	2.4	0.6	11.8	15.3

Sesame Chicken With Vegetable Fried Rice Fried White Chicken Meat And Sesame Sauce With Fried Rice And Broccoli, Sesame Chicken vs Butternut Squash

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sesame Chick... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Sesame Chicken With Vegetable Fried Rice Fried White Chicken Meat And Sesame Sauce With Fried Rice And Broccoli	142g	53.0	141	19.7	7.0	0.7	3.2	7.0
Butternut Sq... Food 2 Food 2 • HANS KISSLE CO., INC. Butternut Squash	111g	31.7	99	15.3	12.6	0.9	4.1	1.8

Macaroni And Cheese 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
Macaroni And... Food 1 Food 1 • 7-ELEVEN, INC. Macaroni And Cheese	301g	86.8	199	15.0	1.0	—	12.3	8.6
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

Spicy Italian Style Pizza vs Korean Bbq Pork Chops Grilling Kit, Mild

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Italia... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Spicy Italian Style Pizza	195g	94.4	236	26.2	3.1	1.0	9.7	11.3
Korean Bbq P... Food 2 Food 2 • CAL CHEFS, LLC Korean Bbq Pork Chops Grilling Kit, Mild	227g	22.5	123	12.8	6.6	1.3	4.9	7.5

Chicken Enchiladas, Chicken vs Escalloped Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Ench... Food 1 Food 1 • TARGET STORES Chicken Enchiladas	199g	47.1	186	24.6	0.5	0.5	7.0	6.5
Escalloped P... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Escalloped Potatoes	116g	21.5	112	10.3	1.7	0.9	6.0	5.2

Sausage Pizza, Italian Sausage & Mozzarella Cheese vs Plant Based Kabob Filled Flatbread, Plant Based Kabob

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sausage Pizz... Food 1 Food 1 • SAFEWAY, INC. Sausage Pizza, Italian Sausage & Mozzarella Cheese	150g	81.0	253	29.3	2.7	1.3	10.0	10.7
Plant Based ... Food 2 Food 2 • FLATBREAD QUEEN INC Plant Based Kabob Filled Flatbread	85g	50.1	271	34.1	2.4	3.5	10.6	10.6

Panera Bread At Home Mac & Cheese, 10 Oz vs Shrimp Lo Mein With Bok Choy And Roasted Peanuts Meal Kits, Shrimp Lo Mein

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panera Bread... Food 1 Food 1 • BLOUNT SEAFOOD CORPORATION Panera Bread At Home Mac & Cheese, 10 Oz	284g	31.8	211	16.9	3.5	0.4	12.7	8.1
Shrimp Lo Me... Food 2 Food 2 • RELISH LABS LLC Shrimp Lo Mein With Bok Choy And Roasted Peanuts Meal Kits	465g	100.0	131	19.8	5.4	1.7	3.2	6.5

Meatloaf With Buttery Mashed Potatoes Dinner, Meatloaf With Buttery Mashed Potatoes vs Linguini With White Clam Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meatloaf Wit... Food 1 Food 1 • WAL-MART STORES, INC. Meatloaf With Buttery Mashed Potatoes Dinner	340g	27.7	115	14.4	6.5	0.3	7.4	4.4
Linguini Wit... Food 2 Food 2 • BIG Y Linguini With White Clam Sauce	198g	78.8	136	21.2	1.0	1.0	4.0	4.6

Spaghetti & Meatballs Beef And Pork Meatballs Blended With Cheese In A Marinara Sauce, Spaghetti & Meatballs vs Take & Bake Pizza, Pepperoni

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spaghetti & ... Food 1 Food 1 • WAL-MART STORES, INC. Spaghetti & Meatballs Beef And Pork Meatballs Blended With Cheese In A Marinara Sauce	427g	100.0	185	17.8	2.1	2.1	8.7	7.7
Take & Bake ... Food 2 Food 2 • SMITHFIELD PACKAGED MEATS CORP. Take & Bake Pizza, Pepperoni	135g	61.3	259	24.4	2.2	0.7	12.6	12.6

American Macaroni & Cheese, American vs Arroz Con Leche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
American Mac... Food 1 Food 1 • WAKEFERN FOOD CORPORATION American Macaroni & Cheese	454g	100.0	152	14.5	2.4	0.4	7.5	7.5
Arroz Con Leche Food 2 Food 2 • JUAN JIMENEZ Arroz Con Leche	128g	61.4	133	24.2	12.5	—	2.7	3.1

Spicy Korean Inspired Red Chili Seasoning Pork Dumplings, Pork vs Firecracker Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Korean... Food 1 Food 1 • PULMUONE U.S.A. INC. Spicy Korean Inspired Red Chili Seasoning Pork Dumplings, Pork	76g	44.9	211	31.6	4.0	1.3	5.9	7.9
Firecracker ... Food 2 Food 2 • SENECA FOODS CORPORATION Firecracker Corn	110g	20.0	64	11.8	2.7	2.7	0.9	1.8

Steak & Cheese Calzone vs Pulled Pork And Bbq Sauce Served With Roasted Potatoes And Broccoli, Pulled Pork And Bbq Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steak & Chee... Food 1 Food 1 • UNO RESTAURANTS, INC. Steak & Cheese Calzone	130g	62.9	269	26.9	3.1	1.5	11.5	15.4
Pulled Pork ... Food 2 Food 2 • MEIJER, INC. Pulled Pork And Bbq Sauce Served With Roasted Potatoes And Broccoli	283g	87.6	148	17.0	10.3	1.1	5.7	8.1

Bbq Chicken Take & Bake Pizza, Bbq Chicken vs Creamed Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bbq Chicken ... Food 1 Food 1 • SCHNUCK MARKETS, INC. Bbq Chicken Take & Bake Pizza	131g	65.2	244	26.7	6.9	0.8	9.9	12.2
Creamed Spinach Food 2 Food 2 • BIG Y FOODS, INC. Creamed Spinach	227g	67.7	216	17.2	5.7	1.8	13.2	5.3

Chicken And 2 Cheese White Meat Chicken, 2 Cheeses And Roasted Corn Salsa In A Crispy Corn Tortilla Mini Tacos, Chicken And 2 Cheese vs Avocado Vinaigrette Grain Bowl, Avocado Vinaigrette

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken And ... Food 1 Food 1 • DON MIGUEL MEXICAN FOODS, INC. Chicken And 2 Cheese White Meat Chicken, 2 Cheeses And Roasted Corn Salsa In A Crispy Corn Tortilla Mini Tacos	79g	40.9	190	29.1	1.3	2.5	3.2	11.4
Avocado Vina... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Avocado Vinaigrette Grain Bowl	319g	83.0	129	16.6	2.8	3.4	5.0	4.1

Mexican Kitchen, Carne Asada Meal Bowl vs Whole Foods Market, Quiche Lorraine

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mexican Kitc... Food 1 Food 1 • FRESH & EASY Mexican Kitchen, Carne Asada Meal Bowl	340g	98.1	112	17.1	0.9	2.4	1.8	6.8
Whole Foods ... Food 2 Food 2 • BREAD & CIRCUS INC. Whole Foods Market, Quiche Lorraine	103g	26.4	301	14.6	—	1.0	21.4	11.7

Fettuccine With Marinara & Meatballs Fettuccine Pasta With Marinara Sauce, Meatballs, And Parmesan Cheese, Fettuccine With Marinara & Meatballs vs Triple Cheese Macaroni And Cheese Bulk, Triple Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fettuccine W... Food 1 Food 1 • FRESH FOOD MANUFACTURING Fettuccine With Marinara & Meatballs Fettuccine Pasta With Marinara Sauce, Meatballs, And Parmesan Cheese	333g	26.3	147	14.7	3.6	1.2	6.0	8.7
Triple Chees... Food 2 Food 2 • UKROP'S HOMESTYLE FOODS, LLC Triple Cheese Macaroni And Cheese Bulk	210g	53.5	219	13.8	1.9	0.5	12.9	11.9

Rocket Fuel Food Comparisons