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

Mild South Western Cheddar Mac & Freak, Mild South Western Cheddar vs Spirals Macaroni & Cheese Dinner

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild South ... Food 1 Food 1 • FREAK FLAG FOODS Mild South Western Cheddar Mac & Freak	70g	91.0	371	71.4	8.6	4.3	2.1	14.3
Spirals Maca... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Spirals Macaroni & Cheese Dinner	70g	95.5	357	71.4	12.9	1.4	2.1	11.4

Pasta Salad Imitation Bacon Chips, Ranch & Bacon vs Macaroni & Cheese Deluxe Pasta, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Salad ... Food 1 Food 1 • AHOLD USA, INC. Pasta Salad Imitation Bacon Chips, Ranch & Bacon	43g	100.0	372	72.1	7.0	4.7	2.3	11.6
Macaroni & C... Food 2 Food 2 • QUALITY PASTA COMPANY Macaroni & Cheese Deluxe Pasta, Original	58g	75.8	345	74.1	3.5	6.9	2.6	12.1

Dinos & Cheese Macaroni Dinner, Dinos & Cheese vs White Cheddar Macaroni & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dinos & Chee... Food 1 Food 1 • NASH FINCH COMPANY Dinos & Cheese Macaroni Dinner	70g	95.5	357	72.9	12.9	2.9	1.4	11.4
White Chedda... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION White Cheddar Macaroni & Cheese	220g	52.2	177	12.7	3.2	0.5	10.9	6.8

Sides Yellow Rice With Broccoli vs Nacho Supreme Skillet Meal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sides Yellow... Food 1 Food 1 • ZATARAIN'S INC. Sides Yellow Rice With Broccoli	65g	100.0	354	76.9	1.5	3.1	0.8	9.2
Nacho Suprem... Food 2 Food 2 • GIANT EAGLE, INC. Nacho Supreme Skillet Meal	84g	54.3	250	35.7	3.6	2.4	7.1	9.5

Cheddar Gluten Free Rice Pasta & Cheese, Cheddar vs Loretta, Deluxe Spicy Buffalo Wing Shells & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Glut... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Cheddar Gluten Free Rice Pasta & Cheese	70g	100.0	343	77.1	5.7	—	1.4	7.1
Loretta, Del... Food 2 Food 2 • BEKTROM FOODS, INC Loretta, Deluxe Spicy Buffalo Wing Shells & Cheese	112g	94.5	312	43.8	8.0	—	11.6	8.9

Deluxe Shells & Cheddar Dinner, Deluxe Shells & Cheddar vs Pasta Salad, Spicy Chipotle & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Shell... Food 1 Food 1 • BIG Y FOODS, INC. Deluxe Shells & Cheddar Dinner	113g	94.3	319	45.1	3.5	1.8	10.6	10.6
Pasta Salad,... Food 2 Food 2 • THE HVR COMPANY Pasta Salad, Spicy Chipotle & Cheddar	41g	54.5	366	70.7	2.4	2.4	2.4	12.2

Vegan Pasta'n Cheese Pasta Ruffles Cheese Alternative, Vegan Pasta'n Cheese vs Mac & Cheese Dinner, Mac & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegan Pasta'... Food 1 Food 1 • THE PASTA SHOPPE, LLC Vegan Pasta'n Cheese Pasta Ruffles Cheese Alternative	85g	100.0	353	71.8	2.4	3.5	1.8	11.8
Mac & Cheese... Food 2 Food 2 • DEFENSE COMMISSARY AGENCY Mac & Cheese Dinner	70g	95.5	357	71.4	12.9	1.4	2.1	11.4

Cheeseburger Macaroni Pasta & Cheese Sauce Skillet Mix, Cheeseburger Macaroni vs Bacon Creamy Cheese Sauce With Shell Pasta & Real Bacon Pieces, Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheeseburger... Food 1 Food 1 • H E BUTT GROCERY COMPANY Cheeseburger Macaroni Pasta & Cheese Sauce Skillet Mix	37g	46.8	351	67.6	5.4	2.7	2.7	10.8
Bacon Creamy... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Bacon Creamy Cheese Sauce With Shell Pasta & Real Bacon Pieces	112g	84.1	321	40.2	4.5	0.9	12.5	12.5

Original Speedy Mac Macaroni & Cheese Microwaveable Dinner, Original vs Skillet Classics, Cheeseburger Macaroni And Cheddar Cheese Sauce Mix, Add Hamburger, Cheeseburger Macaroni

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Spe... Food 1 Food 1 • WEIS MARKETS, INC. Original Speedy Mac Macaroni & Cheese Microwaveable Dinner	61g	79.6	377	68.9	8.2	1.6	4.9	11.5
Skillet Clas... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Skillet Classics, Cheeseburger Macaroni And Cheddar Cheese Sauce Mix, Add Hamburger, Cheeseburger Macaroni	31g	39.1	355	67.7	3.2	3.2	1.6	9.7

Deluxe Shells & Cheese Cups, Deluxe Shells & Cheese vs Original Microwavable Shell Pasta & Cheese Sauce, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Shell... Food 1 Food 1 • NASH FINCH COMPANY Deluxe Shells & Cheese Cups	68g	51.7	324	41.2	2.9	1.5	11.8	11.8
Original Mic... Food 2 Food 2 • BAY VALLEY FOODS, LLC Original Microwavable Shell Pasta & Cheese Sauce	68g	59.6	324	47.1	5.9	1.5	11.8	10.3

Swift Mac Macaroni & Cheese Cups, Swift Mac vs Triple Cheese Mac & Cheese Microwavable Cups, Triple Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swift Mac Ma... Food 1 Food 1 • TARGET STORES Swift Mac Macaroni & Cheese Cups	58g	75.6	397	70.7	8.6	3.4	6.9	10.3
Triple Chees... Food 2 Food 2 • MEIJER, INC. Triple Cheese Mac & Cheese Microwavable Cups	58g	100.0	379	69.0	10.3	1.7	6.0	12.1

Original Pasta Shells And Cheese Sauce vs Cheesy Mac Macaroni & Mild Cheddar Cheese, Mild Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Pas... Food 1 Food 1 • DELUXE Original Pasta Shells And Cheese Sauce	112g	98.2	321	46.4	4.5	0.9	11.6	9.8
Cheesy Mac M... Food 2 Food 2 • DANONE US, LLC Cheesy Mac Macaroni & Mild Cheddar Cheese, Mild Cheddar	71g	99.4	366	74.7	5.6	2.8	2.1	11.3

Bbq Brisket Dinner Kit, Bbq Brisket vs Organic Cheddar Macaroni & Cheese, Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bbq Brisket ... Food 1 Food 1 • H E BUTT GROCERY COMPANY Bbq Brisket Dinner Kit	70g	99.4	343	54.3	8.6	2.9	8.6	10.0
Organic Ched... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Organic Cheddar Macaroni & Cheese, Cheddar	71g	97.5	366	69.0	7.0	—	3.5	—

Pasta Salad, Original Ranch vs Alfredo Fettuccini In A Cheese Sauce, Alfredo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Salad,... Food 1 Food 1 • THE HVR COMPANY Pasta Salad, Original Ranch	40g	100.0	350	72.5	2.5	2.5	—	12.5
Alfredo Fett... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Alfredo Fettuccini In A Cheese Sauce	62g	83.0	387	71.0	3.2	1.6	4.0	14.5

Three Cheese Rotini Pasta In A Rich Three Cheese Sauce, Three Cheese Rotini vs Original Speedy Mac Macaroni & Cheese Microwaveable Dinner, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Three Cheese... Food 1 Food 1 • GENERAL MILLS, INC. Three Cheese Rotini Pasta In A Rich Three Cheese Sauce	88g	100.0	386	67.1	8.0	2.3	8.0	11.4
Original Spe... Food 2 Food 2 • WEIS MARKETS, INC. Original Speedy Mac Macaroni & Cheese Microwaveable Dinner	58g	77.7	379	70.7	8.6	1.7	6.0	10.3

Cheddar Macaroni & Cheese, Cheddar vs Jalapeno Cheddar Flavor Corkscrew Pasta In A Jalapeno And Cheddar Sauce, Jalapeno Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Maca... Food 1 Food 1 • MCLANE GROUP INTERNATIONAL, L.P. Cheddar Macaroni & Cheese	69g	91.9	348	71.0	1.5	2.9	1.5	10.1
Jalapeno Che... Food 2 Food 2 • THE QUAKER OATS CO/GOLDEN GRAIN Jalapeno Cheddar Flavor Corkscrew Pasta In A Jalapeno And Cheddar Sauce	56g	67.7	357	66.1	5.4	3.6	5.4	12.5

Nutrient Dense Vegetarian Teff Macaroni & Cheese Superfood vs Original Microwavable Shell Pasta & Cheese Sauce, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nutrient Den... Food 1 Food 1 • GABRIELLA'S KITCHEN Nutrient Dense Vegetarian Teff Macaroni & Cheese Superfood	250g	62.9	124	15.2	1.2	2.4	4.8	4.8
Original Mic... Food 2 Food 2 • BAY VALLEY FOODS, LLC Original Microwavable Shell Pasta & Cheese Sauce	68g	59.6	324	47.1	5.9	1.5	11.8	10.3

Stroganoff Pasta & Sauce, Stroganoff vs Four Cheese Sauce Deluxe Macaroni And Cheese Dinner, Four Cheese Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stroganoff P... Food 1 Food 1 • MEIJER, INC. Stroganoff Pasta & Sauce	56g	79.7	375	75.0	1.8	1.8	1.8	12.5
Four Cheese ... Food 2 Food 2 • MEIJER, INC. Four Cheese Sauce Deluxe Macaroni And Cheese Dinner	98g	92.4	337	50.0	4.1	2.0	10.2	11.2

Skillet Dinner Beef Pasta vs Rings & Cheese Ring Shaped Pasta & Cheese Dinner, Rings & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skillet Dinn... Food 1 Food 1 • NASH FINCH COMPANY Skillet Dinner Beef Pasta	32g	41.0	344	68.8	—	3.1	—	12.5
Rings & Chee... Food 2 Food 2 • OSEM USA, INC. Rings & Cheese Ring Shaped Pasta & Cheese Dinner	85g	100.0	376	70.6	4.7	3.5	4.1	14.1

Bean Pasta + Veggie Kit, Mediterranean vs Spring Pasta Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bean Pasta +... Food 1 Food 1 • BASIC AMERICAN FOODS, INC. Bean Pasta + Veggie Kit, Mediterranean	88g	91.7	341	63.6	3.4	9.1	1.1	21.6
Spring Pasta... Food 2 Food 2 • HY-VEE, INC. Spring Pasta Salad	115g	43.0	191	20.0	9.6	0.9	11.3	1.7

Rocket Fuel Food Comparisons