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

Whole Wheat Blend Pancake & Waffle Mix, Whole Wheat Blend vs Waffle Works, Waffle Sandwich Snack, Double Chocolate, Double Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • MAPLE GROVE FARMS OF VERMONT INC. Whole Wheat Blend Pancake & Waffle Mix	38g	46.9	342	71.1	7.9	7.9	1.7	10.5
Waffle Works... Food 2 Food 2 • HERR FOODS INC. Waffle Works, Waffle Sandwich Snack, Double Chocolate, Double Chocolate	28g	30.5	464	60.7	25.0	3.6	21.4	7.1

Vanilla Waffle, Vanilla vs Honey Stinger, Chocolate Waffle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Waffle Food 1 Food 1 • EN-R-G FOODS LLC Vanilla Waffle	30g	100.0	500	63.3	33.3	3.3	23.3	3.3
Honey Stinge... Food 2 Food 2 • EN-R-G FOODS LLC Honey Stinger, Chocolate Waffle	30g	34.2	533	63.3	30.0	3.3	30.0	3.3

Honey Stinger, Vanilla Waffle, Vanilla, Vanilla vs Gingerbread Waffles, Gingerbread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Stinge... Food 1 Food 1 • EN-R-G FOODS LLC Honey Stinger, Vanilla Waffle, Vanilla, Vanilla	30g	38.6	533	70.0	46.7	3.3	23.3	—
Gingerbread ... Food 2 Food 2 • TOB PROJECTS LLC Gingerbread Waffles	60g	100.0	400	53.3	25.0	1.2	18.3	6.7

Strawberry Filled Crepes, Strawberry vs Pumpkin Spice Sweet Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • BAKERLY LLC Strawberry Filled Crepes	32g	40.8	375	65.6	34.4	—	10.9	6.3
Pumpkin Spic... Food 2 Food 2 • CREPINI CAFE Pumpkin Spice Sweet Cheese	73g	35.2	164	26.0	12.3	1.4	4.1	8.2

Hot Chocolate Holiday Complete Pancake And Waffle Mix, Hot Chocolate vs Sun Rise Pancakes, Chocolate Chip

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot Chocolat... Food 1 Food 1 • 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
Sun Rise Pan... Food 2 Food 2 • MIDDLE EAST BAKERY INC Sun Rise Pancakes, Chocolate Chip	74g	62.7	257	44.6	13.5	1.4	6.1	5.4

Pearl Sugar Belgian Waffle With Chocolate Chips, Pearl Sugar With Chocolate vs Pumpkin Shared Waffles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pearl Sugar ... Food 1 Food 1 • THE RUN-A-TON GROUP Pearl Sugar Belgian Waffle With Chocolate Chips, Pearl Sugar With Chocolate	90g	100.0	433	54.4	27.8	1.1	21.1	4.4
Pumpkin Shar... Food 2 Food 2 • JDH ENTERPRISES LLC Pumpkin Shared Waffles	75g	73.9	480	53.3	29.3	1.3	26.7	6.7

Blueberry Flavored Waffles, Blueberry vs Mini Stroopwafels, Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • UNIFIED GROCERS, INC. Blueberry Flavored Waffles	70g	64.7	200	34.3	7.1	1.4	5.0	4.3
Mini Stroopw... Food 2 Food 2 • THE BRAND PASSPORT, INC. Mini Stroopwafels, Honey	32g	100.0	438	62.5	34.4	—	18.8	3.1

Blueberry Apple Oven Baked Stoneground Wheat Snack, Blueberry Apple vs Hot Chocolate Holiday Complete Pancake And Waffle Mix, Hot Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Ap... Food 1 Food 1 • SPROUT FOODS, INC. Blueberry Apple Oven Baked Stoneground Wheat Snack	18g	19.1	444	55.6	16.7	—	22.2	5.6
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

Original Recipe Heart Shaped Waffles, Original Recipe vs Waffle Works, Waffle Snax, Waffle Sandwiches, Chocolate, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Rec... Food 1 Food 1 • JDH ENTERPRISES LLC Original Recipe Heart Shaped Waffles	86g	89.7	442	55.8	27.9	1.2	22.1	5.8
Waffle Works... Food 2 Food 2 • IMAGE MARKETING, INC. Waffle Works, Waffle Snax, Waffle Sandwiches, Chocolate, Chocolate	28g	30.7	429	60.7	25.0	3.6	17.9	7.1

Vanilla Buttermilk Flavored Protein Waffles, Vanilla Buttermilk vs Homestyle Organic Waffles, Homestyle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Butt... Food 1 Food 1 • KELLOGG COMPANY Vanilla Buttermilk Flavored Protein Waffles	76g	36.0	289	29.0	9.2	3.9	14.5	17.1
Homestyle Or... Food 2 Food 2 • MEIJER, INC. Homestyle Organic Waffles	70g	67.6	200	35.7	4.3	1.4	4.3	4.3

Chocolate & Hazelnut Rolled Crepes, Chocolate & Hazelnut vs French Toast Breakfast Bread, French Toast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate & ... Food 1 Food 1 • BENDINER TECHNOLOGIES, LLC Chocolate & Hazelnut Rolled Crepes	32g	32.5	469	56.3	43.8	3.1	21.9	6.3
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

All Natural Crepes vs Crunchy Crepes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Natural ... Food 1 Food 1 • MR. BEVERAGES OLD TIME COCKTAIL MIXES All Natural Crepes	75g	53.0	240	37.3	16.0	1.3	8.0	4.0
Crunchy Crepes Food 2 Food 2 • BAKERLY LLC Crunchy Crepes	32g	36.7	406	62.5	34.4	3.1	15.6	6.3

Blueberry Flavored Waffles, Blueberry vs Honey Waffle, Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • UNIFIED GROCERS, INC. Blueberry Flavored Waffles	70g	64.7	200	34.3	7.1	1.4	5.0	4.3
Honey Waffle Food 2 Food 2 • EN-R-G FOODS LLC Honey Waffle	30g	38.4	500	70.0	36.7	3.3	23.3	3.3

Hot Chocolate Holiday Complete Pancake And Waffle Mix, Hot Chocolate vs Daelmans, Stroopwafels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hot Chocolat... Food 1 Food 1 • 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
Daelmans, St... Food 2 Food 2 • THE BRAND PASSPORT, INC. Daelmans, Stroopwafels	39g	47.2	462	64.1	35.9	1.3	20.5	2.6

Liege Belgian Chocolate Chip Waffles, Liege Belgian Chocolate Chip vs Stroopwafels, Caramel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Liege Belgia... Food 1 Food 1 • MOUNTAIN WAFFLE CO., LLC Liege Belgian Chocolate Chip Waffles	90g	92.4	433	55.6	26.7	1.7	22.2	6.7
Stroopwafels... Food 2 Food 2 • THE BRAND PASSPORT, INC. Stroopwafels, Caramel	39g	100.0	462	64.1	33.3	—	20.5	2.6

Stroopwafel 8 Wafels vs Garlic & Fine Herbs Boursin Cheese Filled Crepes, Garlic & Fine Herbs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stroopwafel ... Food 1 Food 1 • WAFFLEWAFFLE, LLC. Stroopwafel 8 Wafels	33g	42.6	455	69.7	30.3	3.0	18.2	3.0
Garlic & Fin... Food 2 Food 2 • ANYTHING BUTT LLC Garlic & Fine Herbs Boursin Cheese Filled Crepes	30g	25.5	600	46.7	10.0	0.8	40.0	6.7

Posh Pantry, French Toast Mini Loaf vs French Pancakes To Go!, French

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Posh Pantry,... Food 1 Food 1 • JEAN'S POSH PANTRY, INC. Posh Pantry, French Toast Mini Loaf	85g	76.7	388	47.1	27.1	—	21.2	4.7
French Panca... Food 2 Food 2 • BAKERLY LLC French Pancakes To Go!	70g	71.3	400	54.3	18.6	1.4	17.1	5.7

French Toast Bread, French Toast vs Waffle Sandwich Snacks, Salted Caramel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Toast... Food 1 Food 1 • BIMBO BAKERIES USA, INC. French Toast Bread	37g	35.3	270	51.4	2.7	2.7	2.7	8.1
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

Pumpkin Shared Waffles vs Pumpkin Spice Sweet Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Shar... Food 1 Food 1 • JDH ENTERPRISES LLC Pumpkin Shared Waffles	75g	73.9	480	53.3	29.3	1.3	26.7	6.7
Pumpkin Spic... Food 2 Food 2 • CREPINI CAFE Pumpkin Spice Sweet Cheese	73g	35.2	164	26.0	12.3	1.4	4.1	8.2

Authentic Belgian Waffles vs Honey Waffle, Honey

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
Honey Waffle Food 2 Food 2 • EN-R-G FOODS LLC Honey Waffle	30g	100.0	500	63.3	33.3	3.3	23.3	3.3

Rocket Fuel Food Comparisons