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

Spirals & Cheese Dinner vs Beef Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spirals & Ch... Food 1 Food 1 • SHURFINE Spirals & Cheese Dinner	70g	95.5	357	71.4	12.9	1.4	2.1	11.4
Beef Pasta Food 2 Food 2 • GENERAL MILLS, INC. Beef Pasta	30g	38.9	333	70.0	3.3	3.3	1.7	13.3

Pasta & Creamy Sauce Mix Skillet Dinner vs Cheddar Macaroni & Cheese, Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta & Crea... Food 1 Food 1 • NOT A BRANDED ITEM Pasta & Creamy Sauce Mix Skillet Dinner	31g	42.9	355	71.0	6.5	—	—	12.9
Cheddar Maca... Food 2 Food 2 • MCLANE GROUP INTERNATIONAL, L.P. Cheddar Macaroni & Cheese	69g	91.9	348	71.0	1.5	2.9	1.5	10.1

Salisbury Pasta & Salisbury Sauce Skillet Mix, Salisbury vs Classic Mac & Cheese Cups, Classic Mac & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salisbury Pa... Food 1 Food 1 • H E BUTT GROCERY COMPANY Salisbury Pasta & Salisbury Sauce Skillet Mix	34g	44.7	353	70.6	5.9	2.9	2.9	11.8
Classic Mac ... Food 2 Food 2 • NASH FINCH COMPANY Classic Mac & Cheese Cups	58g	75.5	379	69.0	10.3	1.7	5.2	12.1

Creamy Alfredo Penne, Creamy Alfredo vs Three Cheese Mac & Cheese, Three Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Alfre... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Creamy Alfredo Penne	141g	100.0	312	39.0	6.4	1.4	12.1	11.4
Three Cheese... Food 2 Food 2 • BASIC AMERICAN FOODS, INC. Three Cheese Mac & Cheese	90g	100.0	356	65.6	6.7	4.4	1.7	17.8

Original Macaroni & Cheese Sauce Mix, Original vs Meatless Bacn & Cheddar Style Deluxe Cheezy Mac, Meatless Bacn & Cheddar Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Mac... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Original Macaroni & Cheese Sauce Mix	61g	100.0	393	67.2	9.8	1.6	6.6	13.1
Meatless Bac... Food 2 Food 2 • PROMOTIONAL ALLIANCE INTERNATIONAL, INC Meatless Bacn & Cheddar Style Deluxe Cheezy Mac	103g	96.8	291	49.5	—	—	8.7	4.9

Deluxe Shells & Cheese Dinner, Deluxe vs Shells & Cheese Deluxe Pasta Dinner

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Shell... Food 1 Food 1 • BEKTROM FOODS, INC Deluxe Shells & Cheese Dinner	113g	98.4	327	46.9	5.3	1.8	11.5	8.9
Shells & Che... Food 2 Food 2 • MCILHENNY COMPANY Shells & Cheese Deluxe Pasta Dinner	113g	96.1	327	46.0	5.3	1.8	11.5	10.6

Organic Macaroni Casserole vs Rao's Chicken Alfredo, 8.4 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Maca... Food 1 Food 1 • HERITAGE HEALTH FOOD, INC. Organic Macaroni Casserole	37g	49.0	365	73.0	5.4	5.4	2.7	8.1
Rao's Chicke... Food 2 Food 2 • SOVOS BRANDS INTERMEDIATE, INC. Rao's Chicken Alfredo, 8.4 Oz	238g	25.9	197	14.3	1.3	0.8	10.5	12.2

Pasta Sides Chicken Flavor vs Pizza Enriched Macaroni Product Pasta Cup, Pizza

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Sides ... Food 1 Food 1 • LIPTON Pasta Sides Chicken Flavor	63g	81.4	365	69.8	3.2	3.2	3.2	12.7
Pizza Enrich... Food 2 Food 2 • TARGET STORES Pizza Enriched Macaroni Product Pasta Cup	61g	100.0	377	70.5	9.8	3.3	5.7	11.5

Original Deluxe Macaroni & Cheese, Original vs Ez Mac 'N' Cheese Dinner, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Del... Food 1 Food 1 • GILSTER MARYLEE C/O KO-PAK INC. Original Deluxe Macaroni & Cheese	99g	88.7	323	48.5	4.0	2.0	9.1	11.1
Ez Mac 'N' C... Food 2 Food 2 • FOOD TOWN STORES INC. Ez Mac 'N' Cheese Dinner, Original	58g	77.7	379	70.7	8.6	1.7	6.0	10.3

Cheddar Deluxe Microwavable Cups, Cheddar vs Classic Elbows & Cheddar Macaroni & Cheese, Classic Elbows & Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Delu... Food 1 Food 1 • MEIJER, INC. Cheddar Deluxe Microwavable Cups	68g	76.1	324	41.2	2.9	1.5	11.8	11.8
Classic Elbo... Food 2 Food 2 • TARGET STORES Classic Elbows & Cheddar Macaroni & Cheese	71g	100.0	380	70.4	8.5	2.8	4.2	14.1

Spirals Macaroni & Cheese Dinner, Spirals Macaroni & Cheese vs Elbow Macaroni With A Creamy Cheese Sauce, Elbow Mac & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spirals Maca... Food 1 Food 1 • HY-VEE, INC. Spirals Macaroni & Cheese Dinner	84g	100.0	345	71.4	7.1	2.4	1.8	11.9
Elbow Macaro... Food 2 Food 2 • CVS PHARMACY, INC. Elbow Macaroni With A Creamy Cheese Sauce, Elbow Mac & Cheese	250g	94.4	140	20.4	2.0	1.2	4.0	5.6

Spinach & Cheese Ravioli Paired With White Chicken Vodka Sauce, Spinach & Cheese Ravioli Paired With White Chicken vs Cheese Pizza Mac & Freak, Cheese Pizza

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach & Ch... Food 1 Food 1 • MIES PRODUCTS INC Spinach & Cheese Ravioli Paired With White Chicken Vodka Sauce	230g	33.1	183	18.7	5.2	1.7	8.3	7.8
Cheese Pizza... Food 2 Food 2 • FREAK FLAG FOODS Cheese Pizza Mac & Freak	70g	100.0	371	72.9	10.0	2.9	1.4	14.3

Organic Macaroni Casserole vs Pasta Salad, Creamy Parmesan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Maca... Food 1 Food 1 • HERITAGE HEALTH FOOD, INC. Organic Macaroni Casserole	37g	49.0	365	73.0	5.4	5.4	2.7	8.1
Pasta Salad,... Food 2 Food 2 • BEKTROM FOODS, INC Pasta Salad, Creamy Parmesan	35g	46.8	343	74.3	5.7	5.7	1.4	11.4

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

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
Macaroni & C... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Macaroni & Cheese Dinner, Cheddar Cheese	70g	97.5	357	74.3	8.6	2.9	1.4	11.4

White Cheddar Macaroni & Cheese Dinner, White Cheddar Macaroni & Cheese vs Chicken Helper, Ultimate Pasta And Seasoning Mix, Creamy Parmesan Alfredo, Creamy Parmesan Alfredo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Chedda... Food 1 Food 1 • BIG Y FOODS, INC. White Cheddar Macaroni & Cheese Dinner	70g	90.9	357	68.6	11.4	1.4	3.6	14.3
Chicken Help... Food 2 Food 2 • GENERAL MILLS, INC. Chicken Helper, Ultimate Pasta And Seasoning Mix, Creamy Parmesan Alfredo, Creamy Parmesan Alfredo	49g	50.5	327	55.1	6.1	2.0	9.2	8.2

Sharp Cheddar & Jalapeno Macaroni & Cheese Dinner, Sharp Cheddar & Jalapeno vs Original Macaroni & Cheese Sauce Mix, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sharp Chedda... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Sharp Cheddar & Jalapeno Macaroni & Cheese Dinner	84g	73.3	321	46.4	4.8	1.2	9.5	10.7
Original Mac... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Original Macaroni & Cheese Sauce Mix	61g	100.0	393	67.2	9.8	1.6	6.6	13.1

Shells & Aged Cheddar Cheese Dinner vs Original Microwaveable Shell Pasta & Cheese Sauce, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shells & Age... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Shells & Aged Cheddar Cheese Dinner	71g	94.7	352	70.4	7.0	1.4	3.5	14.1
Original Mic... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Original Microwaveable Shell Pasta & Cheese Sauce	68g	82.0	324	44.1	4.4	1.5	11.8	10.3

Whole Grain Macaroni & Cheeseburger Meal vs White Rice Mac & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • FRESH & EASY Whole Grain Macaroni & Cheeseburger Meal	28g	33.2	321	71.4	3.6	10.7	1.8	10.7
White Rice M... Food 2 Food 2 • PASTARISO White Rice Mac & Cheese	56g	73.6	379	67.9	10.7	—	7.1	10.7

Deluxe Shells And Four Cheese Pasta Dinner vs Italian Five Cheese Microwave Shell Pasta With Cheese Sauce, Italian Five Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Shell... Food 1 Food 1 • BAY VALLEY FOODS, LLC Deluxe Shells And Four Cheese Pasta Dinner	104g	92.7	327	48.1	5.8	1.9	10.6	9.6
Italian Five... Food 2 Food 2 • MEIJER, INC. Italian Five Cheese Microwave Shell Pasta With Cheese Sauce	102g	100.0	333	55.9	2.9	2.0	6.9	10.8

Cheesy Tuna Enriched Macaroni Product With A Savory Cheese Sauce Mix Pasta Skillet Dinner, Cheesy Tuna vs Light Deluxe Macaroni And Cheese Dinner, Light Deluxe

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheesy Tuna ... Food 1 Food 1 • WAL-MART STORES, INC. Cheesy Tuna Enriched Macaroni Product With A Savory Cheese Sauce Mix Pasta Skillet Dinner	30g	41.1	367	73.3	3.3	3.3	1.7	10.0
Light Deluxe... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Light Deluxe Macaroni And Cheese Dinner	99g	95.1	303	51.5	5.1	2.0	5.1	11.1

Rocket Fuel Food Comparisons