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

Ravioli Butternut Squish vs Cheese, Apple, Lemon, Cherry, Strawberry Mini Danish

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ravioli Butt... Food 1 Food 1 • SEVERINO PASTA MFG. Ravioli Butternut Squish	196g	79.0	136	21.9	1.5	1.5	3.6	4.6
Cheese, Appl... Food 2 Food 2 • RICHARD AND SONS INC. Cheese, Apple, Lemon, Cherry, Strawberry Mini Danish	34g	85.8	324	44.1	23.5	—	14.7	2.9

Spiced Apples, Spiced vs Mashed Cauliflower With Butter And Romano Cheese, Butter And Romano Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spiced Apples Food 1 Food 1 • RESER'S FINE FOODS, INC. Spiced Apples	116g	60.0	112	27.6	25.9	1.7	0.4	—
Mashed Cauli... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Mashed Cauliflower With Butter And Romano Cheese, Butter And Romano Cheese	454g	63.4	84	8.6	2.2	1.5	4.6	4.4

Chef Special Poke Bowl vs Penne Pasta Bolognese With Meatballs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chef Special... Food 1 Food 1 • LWIN FAMILY CO. Chef Special Poke Bowl	428g	24.1	133	13.1	1.9	0.7	4.4	10.3
Penne Pasta ... Food 2 Food 2 • ROTH INDUSTRIES, LLC Penne Pasta Bolognese With Meatballs	198g	72.4	152	19.7	2.0	1.0	5.1	7.1

Steak & Cheese Calzones vs Garlic Parmesan Chicken & Pasta Sliced Chicken Breasts With Rib Meat With Cavatapi Pasta In A Garlic Parmesan Sauce, Garlic Parmesan Chicken & Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steak & Chee... Food 1 Food 1 • UNO RESTAURANTS, INC. Steak & Cheese Calzones	170g	87.3	288	28.2	2.9	1.2	12.4	15.9
Garlic Parme... Food 2 Food 2 • ROTH INDUSTRIES, LLC Garlic Parmesan Chicken & Pasta Sliced Chicken Breasts With Rib Meat With Cavatapi Pasta In A Garlic Parmesan Sauce	198g	64.8	141	17.7	0.5	1.0	3.5	6.6

Cheese Pizza, Cheese vs Lasagna With Meat Sauce And Ricotta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Pizza Food 1 Food 1 • ORIGINAL CRISPY PIZZA CRUST COMPANY OF BOSTON INC. Cheese Pizza	136g	68.2	199	27.2	1.5	1.5	5.9	8.1
Lasagna With... Food 2 Food 2 • FRESH & EASY Lasagna With Meat Sauce And Ricotta	340g	95.4	147	15.6	2.9	1.2	5.6	8.5

Whole Foods Market, Cheese Pizza vs Smoked Salmon Cakes, Smoked Salmon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Foods ... Food 1 Food 1 • ARYZTA, LLC Whole Foods Market, Cheese Pizza	126g	57.7	230	25.4	2.4	1.6	9.5	11.9
Smoked Salmo... Food 2 Food 2 • SEAFOOD AMERICA LLC Smoked Salmon Cakes	71g	18.6	366	15.5	1.4	1.4	26.8	14.1

Supreme Deli Style Pizza, Supreme vs Korean Inspired Beef Meatballs Tossed In Koream Inspired Bbq Sauce, Korean Inspired

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Supreme Deli... Food 1 Food 1 • H E BUTT GROCERY COMPANY Supreme Deli Style Pizza	133g	54.3	211	22.6	2.3	1.5	9.0	9.0
Korean Inspi... Food 2 Food 2 • THE KROGER CO. Korean Inspired Beef Meatballs Tossed In Koream Inspired Bbq Sauce	140g	100.0	307	41.4	32.1	0.7	11.4	10.7

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Braised Pork... Food 1 Food 1 • 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	334g	62.6	108	11.1	4.2	1.5	3.3	8.1
Shrimp And G... Food 2 Food 2 • B. ROBERT'S FOODS, INC. Shrimp And Grits	204g	36.8	147	9.8	1.5	0.5	8.3	8.8

Chicken Pesto Chicken, Cheese, Pesto Sauce & Cauliflower Rolled In A Golden Crust Stromboli, Chicken Pesto vs Asparagus Risotto

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Pest... Food 1 Food 1 • SAFEWAY, INC. Chicken Pesto Chicken, Cheese, Pesto Sauce & Cauliflower Rolled In A Golden Crust Stromboli	198g	100.0	222	29.3	2.0	1.0	6.1	11.6
Asparagus Ri... Food 2 Food 2 • BYERLY FOODS INTERNATIONAL Asparagus Risotto	115g	39.2	165	17.4	0.9	—	8.7	3.5

Breaded Chicken Breast Milanese With Penne A La Vodka, Penne A La Vodka vs Sesame Chicken With Fried Rice, Sesame Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breaded Chic... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Breaded Chicken Breast Milanese With Penne A La Vodka, Penne A La Vodka	340g	26.1	176	14.4	1.5	0.9	7.7	11.5
Sesame Chick... Food 2 Food 2 • BIG Y FOODS, INC. Sesame Chicken With Fried Rice	140g	54.5	164	20.0	5.0	—	3.2	11.4

Steak Gyro Orzo Bowl With Tzatziki And Feta Meal Kits, Steak Gyro Orzo With Tzatziki And Feta vs Medallions With Mashed Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steak Gyro O... Food 1 Food 1 • RELISH LABS LLC Steak Gyro Orzo Bowl With Tzatziki And Feta Meal Kits, Steak Gyro Orzo With Tzatziki And Feta	436g	100.0	156	18.6	2.5	1.8	5.1	9.9
Medallions W... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Medallions With Mashed Potatoes	319g	58.1	144	10.7	1.9	1.3	7.8	7.5

Bacon Stuffed Pork Meatballs With Chipotle Sauce And Cauliflower, Bacon Stuffed vs Meatloaf With Redskin Mashed Potatoes, Redskin Mashed Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon Stuffe... Food 1 Food 1 • RELISH LABS LLC Bacon Stuffed Pork Meatballs With Chipotle Sauce And Cauliflower	445g	25.2	124	3.8	1.8	0.9	8.8	7.9
Meatloaf Wit... Food 2 Food 2 • B. ROBERT'S FOODS, INC. Meatloaf With Redskin Mashed Potatoes, Redskin Mashed Potatoes	340g	64.3	138	10.6	2.7	0.9	7.7	6.2

Minis Lemon Ice Box Pie Vanilla Wafer Crust, Vanilla vs Tomato & Feta Cheese Quiche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Minis Lemon ... Food 1 Food 1 • KENNY'S GREAT PIES, INC. Minis Lemon Ice Box Pie Vanilla Wafer Crust, Vanilla	113g	96.4	319	49.6	35.4	—	11.5	5.3
Tomato & Fet... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Tomato & Feta Cheese Quiche	140g	30.8	221	12.1	1.4	0.7	15.7	7.1

Pot Pie, Beef vs Cheddar & Parmesan Macaroni & Cheese, Cheddar & Parmesan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pot Pie, Beef Food 1 Food 1 • UKROP'S HOMESTYLE FOODS, LLC Pot Pie, Beef	252g	32.4	194	17.1	0.8	0.4	11.9	4.4
Cheddar & Pa... Food 2 Food 2 • TARGET STORES Cheddar & Parmesan Macaroni & Cheese	220g	23.1	136	12.7	1.8	0.9	6.8	6.4

Green Bean Casserole vs Supreme Italian Sausage, Pepperoni, Mushrooms, Bell Peppers, Red Onion & Black Olives Pizza, Supreme

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Bean C... Food 1 Food 1 • RESER'S FINE FOODS, INC. Green Bean Casserole	127g	18.7	71	11.0	2.4	1.6	2.0	1.6
Supreme Ital... Food 2 Food 2 • SAFEWAY, INC. Supreme Italian Sausage, Pepperoni, Mushrooms, Bell Peppers, Red Onion & Black Olives Pizza	125g	65.6	248	28.8	3.2	1.6	9.6	10.4

Pepperoni Pizza On A Honey Wheat Crust vs Florentine Quiche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepperoni Pi... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Pepperoni Pizza On A Honey Wheat Crust	85g	40.4	235	27.1	2.4	2.4	9.4	10.6
Florentine Q... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Florentine Quiche	142g	32.5	246	12.7	2.1	0.7	17.6	9.2

Ultimate Meat Mild Italian Sausage, Premium Sliced Pepperoni, Seasoned Beef Crumbles, Sliced Beef Steak, And Smoky Bacon Medium Traditional Crust Pizza, Ultimate Meat vs Mac & Cheese With Bbq Pulled Pork

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ultimate Mea... Food 1 Food 1 • WAL-MART STORES, INC. Ultimate Meat Mild Italian Sausage, Premium Sliced Pepperoni, Seasoned Beef Crumbles, Sliced Beef Steak, And Smoky Bacon Medium Traditional Crust Pizza	152g	70.4	289	25.0	2.0	0.7	15.8	11.8
Mac & Cheese... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Mac & Cheese With Bbq Pulled Pork	154g	44.7	175	15.6	4.6	0.6	9.1	8.4

Chicken Broccoli Alfredo Penne Pasta, Diced Chicken Breast, And Broccoli Tossed In A Creamy Parmesan Alfredo Sauce And Topped With Breadcrumb Pasta Bake, Chicken Broccoli Alfredo vs Chicken Alfredo With Cavatappi Pasta And Peas, Chicken Alfredo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Broc... Food 1 Food 1 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Chicken Broccoli Alfredo Penne Pasta, Diced Chicken Breast, And Broccoli Tossed In A Creamy Parmesan Alfredo Sauce And Topped With Breadcrumb Pasta Bake	227g	23.1	145	12.8	1.8	0.9	6.2	9.3
Chicken Alfr... Food 2 Food 2 • RELISH LABS LLC Chicken Alfredo With Cavatappi Pasta And Peas	231g	61.1	225	14.7	2.2	0.9	13.4	11.3

Creamy Butternut Mac, Creamy Butternut vs Broccoli And Rice Baked In A Creamy Sauce, Topped With Cheddar Cheese Casserole, Broccoli And Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Butte... Food 1 Food 1 • AMAZON FULFILLMENT SERVICES, INC. - CONSUMABLES PRIVATE BRANDS Creamy Butternut Mac	397g	100.0	164	24.7	1.8	1.8	6.1	3.5
Broccoli And... Food 2 Food 2 • UKROP'S HOMESTYLE FOODS, LLC Broccoli And Rice Baked In A Creamy Sauce, Topped With Cheddar Cheese Casserole	298g	43.0	117	9.1	1.0	1.7	7.4	4.4

Rotini Pasta vs Bacon & Cheddar Quiche Bacon And Cheddar Cheese Baked In A Cream And Egg Filled Pie Shell., Bacon & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rotini Pasta Food 1 Food 1 • RUPRECHT COMPANY Rotini Pasta	280g	100.0	114	21.8	2.1	1.4	1.3	3.9
Bacon & Ched... Food 2 Food 2 • BALDUCCI ENTERPRISES INC. Bacon & Cheddar Quiche Bacon And Cheddar Cheese Baked In A Cream And Egg Filled Pie Shell.	71g	20.6	394	16.9	—	1.4	32.4	8.5

Rocket Fuel Food Comparisons