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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Stroopwafel, Caramel vs Hot Chocolate Holiday Complete Pancake And Waffle Mix, Hot Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stroopwafel,... Food 1 Food 1 • MR. BEVERAGES OLD TIME COCKTAIL MIXES Stroopwafel, Caramel	40g	48.1	490	63.8	37.8	0.8	24.5	3.8
Hot Chocolat... Food 2 Food 2 • WAL-MART STORES, INC. Hot Chocolate Holiday Complete Pancake And Waffle Mix	64g	100.0	344	75.0	18.8	4.7	3.9	7.8

Sam's Choice, Waffle Cookies, Cinnamon, Honey, Cinnamon, Honey vs Pancakes, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sam's Choice... Food 1 Food 1 • WAL-MART STORES, INC. Sam's Choice, Waffle Cookies, Cinnamon, Honey, Cinnamon, Honey	32g	38.6	438	62.5	34.4	—	18.8	3.1
Pancakes, Or... Food 2 Food 2 • TOPS MARKETS, LLC Pancakes, Original	117g	73.6	231	39.3	10.3	1.7	5.1	6.8

European Style Waffles vs Hazelnut Chocolate Filled French Crepes, Hazelnut Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
European Sty... Food 1 Food 1 • DEWAFELBAKKERS, INC. European Style Waffles	43g	41.9	465	53.5	27.9	2.3	23.3	7.0
Hazelnut Cho... Food 2 Food 2 • BAKERLY LLC Hazelnut Chocolate Filled French Crepes	32g	36.3	469	62.5	37.5	3.1	21.9	6.3

French Pancakes To Go!, French vs Caramel Dutch Waffle, Caramel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Panca... Food 1 Food 1 • BAKERLY LLC French Pancakes To Go!	70g	71.3	400	54.3	18.6	1.4	17.1	5.7
Caramel Dutc... Food 2 Food 2 • SWOFFLE LLC Caramel Dutch Waffle	33g	42.6	455	69.7	27.3	3.0	18.2	3.0

6 Brioche Waffles With Butter vs Waffle Sandwich Snacks, Salted Caramel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
6 Brioche Wa... Food 1 Food 1 • BENDINER TECHNOLOGIES, LLC 6 Brioche Waffles With Butter	50g	51.6	440	56.0	32.0	2.0	22.0	6.0
Waffle Sandw... Food 2 Food 2 • HERR FOODS INC. Waffle Sandwich Snacks, Salted Caramel	28g	34.5	464	64.3	17.9	—	17.9	7.1

Honey Stinger, Caramel Waffle, Caramel, Caramel vs Organic Cinnamon Waffle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Stinge... Food 1 Food 1 • EN-R-G FOODS LLC Honey Stinger, Caramel Waffle, Caramel, Caramel	30g	38.6	533	70.0	46.7	3.3	23.3	—
Organic Cinn... Food 2 Food 2 • EN-R-G FOODS LLC Organic Cinnamon Waffle	30g	100.0	467	70.0	33.3	3.3	20.0	3.3

Sun Rise Pancakes, Chocolate Chip vs Hazelnut Chocolate Filled French Crepes, Hazelnut Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sun Rise Pan... Food 1 Food 1 • MIDDLE EAST BAKERY INC Sun Rise Pancakes, Chocolate Chip	74g	62.7	257	44.6	13.5	1.4	6.1	5.4
Hazelnut Cho... Food 2 Food 2 • BAKERLY LLC Hazelnut Chocolate Filled French Crepes	32g	36.3	469	62.5	37.5	3.1	21.9	6.3

Sun Rise Pancakes, Chocolate Chip vs Cookies & Cream Waffle, Cookies & Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sun Rise Pan... Food 1 Food 1 • MIDDLE EAST BAKERY INC Sun Rise Pancakes, Chocolate Chip	74g	62.7	257	44.6	13.5	1.4	6.1	5.4
Cookies & Cr... Food 2 Food 2 • EN-R-G FOODS LLC Cookies & Cream Waffle	30g	38.6	467	70.0	33.3	3.3	20.0	3.3

Original Belgian Waffle, Original vs Waffle Sandwich Snacks, Salted Caramel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Bel... Food 1 Food 1 • BELGIAN BOYS USA LLC Original Belgian Waffle	55g	100.0	455	54.6	23.6	1.8	23.6	7.3
Waffle Sandw... Food 2 Food 2 • HERR FOODS INC. Waffle Sandwich Snacks, Salted Caramel	28g	34.5	464	64.3	17.9	—	17.9	7.1

Stroopwafels, Caramel vs Salted Caramel Waffles, Salted Caramel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stroopwafels... Food 1 Food 1 • THE BRAND PASSPORT, INC. Stroopwafels, Caramel	29g	34.1	466	62.1	34.5	0.9	20.7	3.5
Salted Caram... Food 2 Food 2 • EN-R-G FOODS LLC Salted Caramel Waffles	30g	100.0	467	70.0	33.3	3.3	20.0	3.3

French Crepes, Strawberry vs Stroopwafel Dutch Wafflecaramel Filled Cookie, Stroopwafel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Crepe... Food 1 Food 1 • JDH ENTERPRISES LLC French Crepes, Strawberry	32g	37.3	312	62.5	40.6	3.1	4.7	6.3
Stroopwafel ... Food 2 Food 2 • SAM'S CLUB WEST Stroopwafel Dutch Wafflecaramel Filled Cookie	33g	100.0	455	63.6	33.3	—	21.2	6.1

Belgian Waffle With Sugar Pearls, Sugar Pearls vs Tops, Blueberry Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Belgian Waff... Food 1 Food 1 • JDH ENTERPRISES LLC Belgian Waffle With Sugar Pearls, Sugar Pearls	90g	89.5	456	53.3	23.3	1.1	24.4	5.6
Tops, Bluebe... Food 2 Food 2 • TOPS MARKETS, LLC Tops, Blueberry Pancakes	117g	94.2	231	41.9	12.0	0.9	5.1	5.1

Pancakes vs Authentic Belgian Waffle, Authentic Belgian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pancakes Food 1 Food 1 • SNAP KITCHEN INVESTMENTS, LLC Pancakes	113g	35.0	204	19.5	11.5	3.5	11.5	7.1
Authentic Be... Food 2 Food 2 • ECI STORAGE AND LOGISTICS, INC. Authentic Belgian Waffle	50g	100.0	460	56.0	30.0	2.0	22.0	6.0

Original Vanilla Belgian Pastry Wafels, Original Vanilla vs French Toast Breakfast Bread, French Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Van... Food 1 Food 1 • JULIAN'S RECIPE, LLC. Original Vanilla Belgian Pastry Wafels	55g	56.0	455	54.6	30.9	1.8	23.6	—
French Toast... Food 2 Food 2 • TARGET STORES French Toast Breakfast Bread	57g	100.0	316	59.7	19.3	1.8	6.1	8.8

Baking Mix Crepe, Savory Or Sweet vs Original Vanilla Belgian Pastry Wafels, Original Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baking Mix C... Food 1 Food 1 • LUNDS INC Baking Mix Crepe, Savory Or Sweet	34g	32.3	353	58.8	11.8	8.8	5.9	20.6
Original Van... Food 2 Food 2 • JULIAN'S RECIPE, LLC. Original Vanilla Belgian Pastry Wafels	55g	56.0	455	54.6	30.9	1.8	23.6	—

Authentic Belgian Waffles vs Posh Pantry, French Toast Mini Loaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Authentic Be... Food 1 Food 1 • OAKRUN FARM BAKERY Authentic Belgian Waffles	70g	68.8	443	52.9	24.3	1.4	22.9	5.7
Posh Pantry,... Food 2 Food 2 • JEAN'S POSH PANTRY, INC. Posh Pantry, French Toast Mini Loaf	85g	76.7	388	47.1	27.1	—	21.2	4.7

Honey Waffle, Honey vs Homestyle French Toast, Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Waffle Food 1 Food 1 • EN-R-G FOODS LLC Honey Waffle	30g	38.4	500	70.0	36.7	3.3	23.3	3.3
Homestyle Fr... Food 2 Food 2 • MEIJER, INC. Homestyle French Toast	57g	55.1	175	28.1	5.3	—	3.5	7.0

Mini Stroopwafels, Honey vs Stroopwafels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Stroopw... Food 1 Food 1 • THE BRAND PASSPORT, INC. Mini Stroopwafels, Honey	32g	100.0	438	62.5	34.4	—	18.8	3.1
Stroopwafels Food 2 Food 2 • THE BRAND PASSPORT, INC. Stroopwafels	29g	38.7	448	69.0	34.5	—	17.2	3.5

Fresco Fresh, French Toast Sticks Apple & Syrup vs Pancakes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresco Fresh... Food 1 Food 1 • DEL MONTE FRESH PRODUCE N.A., INC. Fresco Fresh, French Toast Sticks Apple & Syrup	157g	100.0	261	44.0	20.4	0.6	7.6	3.2
Pancakes Food 2 Food 2 • SNAP KITCHEN INVESTMENTS, LLC Pancakes	113g	35.0	204	19.5	11.5	3.5	11.5	7.1

French Crepes, Strawberry vs Maple Flavored Authentic Belgian Waffles, Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Crepe... Food 1 Food 1 • JDH ENTERPRISES LLC French Crepes, Strawberry	32g	37.3	312	62.5	40.6	3.1	4.7	6.3
Maple Flavor... Food 2 Food 2 • ASPIRE BAKERIES LLC Maple Flavored Authentic Belgian Waffles	70g	70.8	443	54.3	25.7	1.4	21.4	5.7

Rocket Fuel Food Comparisons