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

Italian Pasta With Pesto Sauce, Mac & Cheese vs Ultimate Skillet Meal, Chicken & Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Past... Food 1 Food 1 • BIG Y FOODS, INC. Italian Pasta With Pesto Sauce, Mac & Cheese	92g	100.0	380	60.9	8.7	3.3	7.6	14.1
Ultimate Ski... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Ultimate Skillet Meal, Chicken & Broccoli	84g	79.0	333	51.2	9.5	2.4	9.5	10.7

Macaroni & Cheese Pasta, Macaroni & Cheese vs Hamburger Helper, Ultimate Cheeseburger Macaroni Pasta & Sauce Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Macaroni & C... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Macaroni & Cheese Pasta	72g	94.8	389	69.4	4.2	1.4	6.9	11.1
Hamburger He... Food 2 Food 2 • GENERAL MILLS, INC. Hamburger Helper, Ultimate Cheeseburger Macaroni Pasta & Sauce Mix	48g	44.3	333	50.0	10.4	2.1	10.4	10.4

Risotto, Four Cheese vs Stroganoff Dinner Kit, Stroganoff

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Risotto, Fou... Food 1 Food 1 • WAL-MART STORES, INC. Risotto, Four Cheese	86g	100.0	360	66.3	7.0	1.2	7.0	10.5
Stroganoff D... Food 2 Food 2 • WAL-MART STORES, INC. Stroganoff Dinner Kit	70g	85.8	314	45.7	5.7	1.4	11.4	7.1

Gluten Free White Mac'n Cheese vs Mac & Cheese With Lentil Pasta & Veggie Sauce Organic Bowl, Mac & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • KIDFRESH Gluten Free White Mac'n Cheese	180g	66.5	161	20.6	1.1	1.7	4.4	6.7
Mac & Cheese... Food 2 Food 2 • NURTURE, INC. Mac & Cheese With Lentil Pasta & Veggie Sauce Organic Bowl	128g	29.7	70	13.3	1.6	1.6	1.2	2.3

Fusilli Parmigiana vs 5 Cheese Macaroni & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fusilli Parm... Food 1 Food 1 • GIANT EAGLE, INC. Fusilli Parmigiana	80g	95.9	400	65.0	10.0	2.5	8.8	13.8
5 Cheese Mac... Food 2 Food 2 • RALEY'S 5 Cheese Macaroni & Cheese	151g	38.9	159	13.9	2.0	0.7	9.3	6.0

Italian Pasta With Pesto Sauce, Mac & Cheese vs Cheddar Macaroni & Cheese Dinner, Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Past... Food 1 Food 1 • BIG Y FOODS, INC. Italian Pasta With Pesto Sauce, Mac & Cheese	92g	100.0	380	60.9	8.7	3.3	7.6	14.1
Cheddar Maca... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Cheddar Macaroni & Cheese Dinner	70g	93.1	357	71.4	8.6	2.9	2.9	12.9

Natural Directions, Macaroni & Cheese Dinner vs Stroganoff Skillet Meals Pasta And Creamy Sauce Mix, Stroganoff

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Dire... Food 1 Food 1 • WESTERN FAMILY FOODS, INC. Natural Directions, Macaroni & Cheese Dinner	70g	100.0	371	75.7	8.6	1.4	3.6	8.6
Stroganoff S... Food 2 Food 2 • SHURFINE Stroganoff Skillet Meals Pasta And Creamy Sauce Mix	28g	35.1	357	67.9	3.6	3.6	1.8	10.7

Organic Mac 'N Cheese Pasta & Organic Cheddar Cheese Mix, Mac 'N Cheese vs Angel Hair Pasta With Herbs, Angel Hair Pasta With Creamy Herb Sauce Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mac ... Food 1 Food 1 • THE PASTA SHOPPE, LLC Organic Mac 'N Cheese Pasta & Organic Cheddar Cheese Mix, Mac 'N Cheese	81g	100.0	358	69.1	6.2	3.7	3.1	13.6
Angel Hair P... Food 2 Food 2 • OUR SPECIALTY Angel Hair Pasta With Herbs, Angel Hair Pasta With Creamy Herb Sauce Mix	56g	71.6	375	69.6	5.4	3.6	4.5	12.5

Annie's, Gluten Free Rice Pasta & Cheddar Macaroni & Cheese vs American Macaroni A Creamy Blend Of Macaroni, Onions And Crisp Celery With Cheddar Cheese Salad, American Macaroni

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Annie's, Glu... Food 1 Food 1 • BETTY DAIN CREATIONS, LLC Annie's, Gluten Free Rice Pasta & Cheddar Macaroni & Cheese	57g	75.9	386	70.2	3.5	1.8	7.9	7.0
American Mac... Food 2 Food 2 • HY-VEE, INC. American Macaroni A Creamy Blend Of Macaroni, Onions And Crisp Celery With Cheddar Cheese Salad	120g	43.0	208	19.2	7.5	0.8	13.3	2.5

Chicken Flavor Fettuccine In A Creamy Chicken Flavored Sauce, Chicken vs Jollof Tomato & Bell Pepper Fonio Pilaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Flav... Food 1 Food 1 • THE QUAKER OATS CO/GOLDEN GRAIN Chicken Flavor Fettuccine In A Creamy Chicken Flavored Sauce	56g	71.6	357	69.6	5.4	3.6	4.5	12.5
Jollof Tomat... Food 2 Food 2 • WOODLAND FOODS Jollof Tomato & Bell Pepper Fonio Pilaf	45g	100.0	356	77.8	4.4	4.4	2.2	6.7

Chicken Enchiladas Topped With Traditional Enchilada Sauce, Chicken Enchiladas vs Family Style Macaroni & Cheese Dinner, Family Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Ench... Food 1 Food 1 • WAL-MART STORES, INC. Chicken Enchiladas Topped With Traditional Enchilada Sauce	234g	31.5	162	18.0	1.7	1.7	9.0	8.1
Family Style... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Family Style Macaroni & Cheese Dinner	74g	92.3	405	66.2	5.4	1.4	10.8	10.8

Cheddar Broccoli, Cheddar vs White Cheddar Shells & Cheese, White Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Broc... Food 1 Food 1 • BASIC AMERICAN FOODS, INC. Cheddar Broccoli	95g	100.0	347	66.3	9.5	5.3	1.1	19.0
White Chedda... Food 2 Food 2 • WHOLE FOODS MARKET, INC. White Cheddar Shells & Cheese	85g	100.0	365	69.4	7.1	2.4	3.5	14.1

Stroganoff Skillet Meals Pasta And Creamy Sauce Mix, Stroganoff vs Rice Pasta & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stroganoff S... Food 1 Food 1 • SHURFINE Stroganoff Skillet Meals Pasta And Creamy Sauce Mix	28g	35.1	357	67.9	3.6	3.6	1.8	10.7
Rice Pasta &... Food 2 Food 2 • GENERAL MILLS, INC. Rice Pasta & Cheddar	57g	75.8	404	70.2	5.3	1.8	8.8	7.0

Tuna Helper, Pasta And Cheesy Sauce Mix, Tuna Melt, Tuna Melt vs Classic Macaroni & Cheese Dinner

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna Helper,... Food 1 Food 1 • GENERAL MILLS, INC. Tuna Helper, Pasta And Cheesy Sauce Mix, Tuna Melt, Tuna Melt	36g	48.9	361	72.2	2.8	2.8	2.8	8.3
Classic Maca... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Classic Macaroni & Cheese Dinner	71g	94.7	352	70.4	7.0	1.4	3.5	14.1

Spirals Original Pasta & Cheese Sauce Mix, Spirals vs Italian Five Cheese Artisan Crafted Enriched Macaroni Product With Cheese Sauce, Italian Five Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spirals Orig... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Spirals Original Pasta & Cheese Sauce Mix	100g	100.0	370	68.0	11.0	2.0	7.0	12.0
Italian Five... Food 2 Food 2 • WAL-MART STORES, INC. Italian Five Cheese Artisan Crafted Enriched Macaroni Product With Cheese Sauce	98g	84.5	316	45.9	5.1	2.0	10.2	11.2

Cheddar Broccoli, Cheddar vs Tuna Alfredo Fettucine Pasta & Alfredo Sauce Skillet Mix, Tuna Alfredo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Broc... Food 1 Food 1 • BASIC AMERICAN FOODS, INC. Cheddar Broccoli	95g	100.0	347	66.3	9.5	5.3	1.1	19.0
Tuna Alfredo... Food 2 Food 2 • H E BUTT GROCERY COMPANY Tuna Alfredo Fettucine Pasta & Alfredo Sauce Skillet Mix	40g	50.5	350	67.5	2.5	2.5	2.5	12.5

Classic Shells & Cheese, Classic vs Deluxe Shells & Cheese Dinner

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Shel... Food 1 Food 1 • KARLIN FOODS CORPORATION Classic Shells & Cheese	71g	99.8	352	74.7	7.0	2.8	1.4	9.9
Deluxe Shell... Food 2 Food 2 • AHOLD USA, INC. Deluxe Shells & Cheese Dinner	68g	57.6	309	45.6	4.4	1.5	10.3	11.8

Modern Table, Bean Pasta & Veggie Kit, Homestyle Mac & Cheese, Homestyle Mac & Cheese vs Thai Sweet Chili Lo Mein Noodles In A Spicy Sweet Chili Sauce, Thai Sweet Chili

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Modern Table... Food 1 Food 1 • BASIC AMERICAN FOODS, INC. Modern Table, Bean Pasta & Veggie Kit, Homestyle Mac & Cheese, Homestyle Mac & Cheese	90g	100.0	367	61.1	2.2	7.8	3.3	23.3
Thai Sweet C... Food 2 Food 2 • LIPTON Thai Sweet Chili Lo Mein Noodles In A Spicy Sweet Chili Sauce	74g	100.0	365	74.3	9.5	2.7	2.7	10.8

Shells & Cheese vs Pasta & Sauce Mix Skillet Meals, Creamy Broccoli Tuna

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shells & Cheese Food 1 Food 1 • WHOLE FOODS MARKET, INC. Shells & Cheese	84g	100.0	357	70.2	2.4	2.4	2.4	1.2
Pasta & Sauc... Food 2 Food 2 • WESTERN FAMILY FOODS, INC. Pasta & Sauce Mix Skillet Meals, Creamy Broccoli Tuna	36g	46.7	361	69.4	2.8	2.8	2.8	11.1

Skillet Meals Beef Pasta, Beef vs Triple Cheese Macaroni & Cheese Dinner

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skillet Meal... Food 1 Food 1 • SHURFINE Skillet Meals Beef Pasta, Beef	32g	41.0	344	68.8	—	3.1	—	12.5
Triple Chees... Food 2 Food 2 • THE KROGER CO. Triple Cheese Macaroni & Cheese Dinner	58g	75.3	379	69.0	12.1	1.7	6.9	12.1

Rocket Fuel Food Comparisons