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

Skillet Classics, Stroganoff Pasta And Creamy Sauce Mix With Sour Cream, Stroganoff vs Shells & Cheddar Dinner

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skillet Clas... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Skillet Classics, Stroganoff Pasta And Creamy Sauce Mix With Sour Cream, Stroganoff	35g	42.4	400	65.7	2.9	2.9	8.6	11.4
Shells & Che... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Shells & Cheddar Dinner	68g	59.6	324	47.1	5.9	1.5	11.8	10.3

Chicken Fettuccine Alfredo Fettuccine Pasta & Alfredo Sauce Skillet Meal, Chicken Fettuccine Alfredo vs Four Cheese Sauce Deluxe Macaroni And Cheese Dinner, Four Cheese Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Fett... Food 1 Food 1 • HY-VEE, INC. Chicken Fettuccine Alfredo Fettuccine Pasta & Alfredo Sauce Skillet Meal	39g	52.7	359	71.8	2.6	2.6	2.6	10.3
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

Original Macaroni & Cheese Dinner, Original vs Southwestern Style Mac & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Mac... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Original Macaroni & Cheese Dinner	58g	100.0	397	67.2	5.2	1.7	8.6	12.1
Southwestern... Food 2 Food 2 • BRANDABLE INC Southwestern Style Mac & Cheese	284g	89.6	158	17.3	2.5	1.1	7.0	6.3

Pasta Salad, Creamy Parmesan vs Red Eye Gravy & Country Ham Flavor Instant Grits, Gravy; Ham

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Salad,... Food 1 Food 1 • BEKTROM FOODS, INC Pasta Salad, Creamy Parmesan	35g	46.8	343	74.3	5.7	5.7	1.4	11.4
Red Eye Grav... Food 2 Food 2 • THE QUAKER OATS COMPANY Red Eye Gravy & Country Ham Flavor Instant Grits, Gravy; Ham	28g	100.0	321	75.0	—	3.6	1.8	10.7

Chicken Fettuccine Alfredo Fettuccine Pasta & Alfredo Sauce Skillet Meal, Chicken Fettuccine Alfredo vs Pasta Sides Creamy Chicken Flavor

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Fett... Food 1 Food 1 • HY-VEE, INC. Chicken Fettuccine Alfredo Fettuccine Pasta & Alfredo Sauce Skillet Meal	39g	52.7	359	71.8	2.6	2.6	2.6	10.3
Pasta Sides ... Food 2 Food 2 • LIPTON Pasta Sides Creamy Chicken Flavor	63g	83.5	365	71.4	6.4	3.2	2.4	12.7

Alfredo Fettuccini Pasta In A Creamy Parmesan And Romano Flavored Alfredo Sauce Easy Sides, Alfredo vs Creamy Marinara

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Alfredo Fett... Food 1 Food 1 • CONAGRA BRANDS, INC. Alfredo Fettuccini Pasta In A Creamy Parmesan And Romano Flavored Alfredo Sauce Easy Sides	59g	100.0	390	64.4	3.4	3.4	10.2	11.9
Creamy Marinara Food 2 Food 2 • WISE COMPANY, INC. Creamy Marinara	85g	86.1	376	62.4	10.6	9.4	7.1	16.5

Fideo Vermicelli And Seasoning Mix Comida Kit, Fideo vs Italian Pasta With Pesto And Cheese Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fideo Vermic... Food 1 Food 1 • H E BUTT GROCERY COMPANY Fideo Vermicelli And Seasoning Mix Comida Kit	45g	100.0	356	66.7	6.7	4.4	3.3	13.3
Italian Past... Food 2 Food 2 • SOPHIA FOODS INC. Italian Pasta With Pesto And Cheese Sauce	74g	84.6	378	62.2	9.5	2.7	8.1	13.5

Spaghetti Pesto vs Cheeseburger Skillet Dinner

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spaghetti Pesto Food 1 Food 1 • GIANT EAGLE, INC. Spaghetti Pesto	80g	95.9	388	65.0	12.5	2.5	7.5	15.0
Cheeseburger... Food 2 Food 2 • GENERAL MILLS, INC. Cheeseburger Skillet Dinner	60g	54.0	317	50.0	11.7	3.3	8.3	11.7

Microwave Macaroni & Cheese, Original vs Twists And Cheddar Dinner, Twists And Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Microwave Ma... Food 1 Food 1 • F. B. WASHBURN CANDY CORP. Microwave Macaroni & Cheese, Original	58g	75.6	379	69.0	6.9	1.7	6.9	10.3
Twists And C... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Twists And Cheddar Dinner	84g	100.0	357	70.2	13.1	2.4	3.0	11.9

Italian Sausage & Onion Ravioli Cremini Mushroom & Cheese Sauce, Italian Sausage & Onion Ravioli vs Deluxe Cheddar Shells & Cheese In A Creamy Cheese Sauce, Deluxe Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Saus... Food 1 Food 1 • MIES PRODUCTS INC Italian Sausage & Onion Ravioli Cremini Mushroom & Cheese Sauce	235g	32.8	221	18.3	3.8	1.3	13.2	7.7
Deluxe Chedd... Food 2 Food 2 • THE KROGER CO. Deluxe Cheddar Shells & Cheese In A Creamy Cheese Sauce	78g	65.4	321	43.6	3.9	—	10.3	11.5

Hamburger Stroganoff vs Macaroni & Cheese, Real Aged Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hamburger St... Food 1 Food 1 • HELPER Hamburger Stroganoff	37g	48.7	351	70.3	5.4	2.7	2.7	10.8
Macaroni & C... Food 2 Food 2 • GENERAL MILLS, INC. Macaroni & Cheese, Real Aged Cheddar	57g	65.5	386	64.9	3.5	5.3	7.9	12.3

Chipotle Rosa Rotini Pasta In A Creamy Chipotle Tomato Sauce, Chipotle Rosa vs Beef Pasta Skillet Meals, Beef Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Ros... Food 1 Food 1 • LIPTON Chipotle Rosa Rotini Pasta In A Creamy Chipotle Tomato Sauce	63g	81.4	365	69.8	6.4	3.2	3.2	12.7
Beef Pasta S... Food 2 Food 2 • THE KROGER CO. Beef Pasta Skillet Meals	30g	100.0	333	70.0	10.0	3.3	—	10.0

My Essentials, Beef Noodle Hamburger Dinner vs Macaroni & Cheese Dinner

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
My Essential... Food 1 Food 1 • DELHAIZE AMERICA, INC. My Essentials, Beef Noodle Hamburger Dinner	30g	39.4	333	73.3	6.7	3.3	2.2	30.0
Macaroni & C... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Macaroni & Cheese Dinner	58g	75.6	397	69.0	10.3	1.7	6.9	10.3

Sports Shapes Macaroni & Cheese Dinner, Sports Shapes vs Shells & White Cheddar Cheese Organic Dinner, Shells & White Cheddar Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sports Shape... Food 1 Food 1 • TARGET STORES Sports Shapes Macaroni & Cheese Dinner	70g	100.0	371	74.3	8.6	2.9	2.1	11.4
Shells & Whi... Food 2 Food 2 • STAR MARKETS CO. Shells & White Cheddar Cheese Organic Dinner	71g	95.3	366	71.8	5.6	2.8	3.5	11.3

Garlic & Olive Oil Vermicelli In A Garlic And Olive Oil Flavored Sauce, Garlic & Olive Oil Vermicelli vs Baked Macaroni & Cheese With Real Cheddar Cheese & Elbow Macaroni, Baked

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Oli... Food 1 Food 1 • THE QUAKER OATS CO/GOLDEN GRAIN Garlic & Olive Oil Vermicelli In A Garlic And Olive Oil Flavored Sauce	56g	71.7	339	67.9	1.8	1.8	3.6	12.5
Baked Macaro... Food 2 Food 2 • RESER'S FINE FOODS, INC. Baked Macaroni & Cheese With Real Cheddar Cheese & Elbow Macaroni	220g	52.8	132	13.2	0.9	0.9	5.9	6.8

Ranch & Bacon Bits, Ranch & Bacon vs Pasta, Parmesan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ranch & Baco... Food 1 Food 1 • EAGLE FAMILY FOODS GROUP LLC Ranch & Bacon Bits	47g	100.0	362	74.5	4.3	4.3	2.1	12.8
Pasta, Parmesan Food 2 Food 2 • FARMHOUSE FOODS, INC. Pasta, Parmesan	70g	92.8	371	71.4	12.9	2.9	2.9	14.3

Sharp Cheddar Mac & Cheese Complete Protein, Sharp Cheddar vs Speedy Mac Macaroni & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sharp Chedda... Food 1 Food 1 • BASIC AMERICAN FOODS, INC. Sharp Cheddar Mac & Cheese Complete Protein	93g	100.0	366	68.8	2.2	4.3	2.2	17.2
Speedy Mac M... Food 2 Food 2 • WEIS MARKETS, INC. Speedy Mac Macaroni & Cheese	58g	75.3	379	69.0	12.1	1.7	6.9	12.1

Hamburger Skillet Dinner vs Spirals Macaroni & Cheese, Spirals

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hamburger Sk... Food 1 Food 1 • MCILHENNY COMPANY Hamburger Skillet Dinner	30g	37.1	333	66.7	—	3.3	3.3	10.0
Spirals Maca... Food 2 Food 2 • WAL-MART STORES, INC. Spirals Macaroni & Cheese	70g	97.5	357	74.3	8.6	2.9	1.4	11.4

Farmhouse Mac & Cheese With A Breadcrumb Topping Made With Organic Macaroni, Farmhouse Mac & Cheese vs Macaroni And Cheese Dinner, Deluxe, Four Cheese, Rich & Creamy Cheese Sauce, Four Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farmhouse Ma... Food 1 Food 1 • CONAGRA BRANDS, INC. Farmhouse Mac & Cheese With A Breadcrumb Topping Made With Organic Macaroni	227g	60.8	132	15.0	0.4	1.3	4.9	6.6
Macaroni And... Food 2 Food 2 • ALDI INC. Macaroni And Cheese Dinner, Deluxe, Four Cheese, Rich & Creamy Cheese Sauce, Four Cheese	98g	88.6	337	49.0	5.1	2.0	10.2	11.2

Chicken Roasted Pulled Chicken In A Mushroom Cream Sauce With Pasta, Topped With Parmesan Cheese, Bread Crumbs And Parsley Tetrazzini, Chicken vs Deluxe Macaroni & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Roas... Food 1 Food 1 • UKROP'S HOMESTYLE FOODS, LLC Chicken Roasted Pulled Chicken In A Mushroom Cream Sauce With Pasta, Topped With Parmesan Cheese, Bread Crumbs And Parsley Tetrazzini	283g	71.2	208	13.8	1.4	0.7	12.4	9.9
Deluxe Macar... Food 2 Food 2 • IGA, INC. Deluxe Macaroni & Cheese	58g	75.6	379	69.0	6.9	1.7	6.9	10.3

Rocket Fuel Food Comparisons