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.

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Thai Style Salad Dressing With Chicken vs Raw Kale Salad, Raw Kale

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thai Style S... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Thai Style Salad Dressing With Chicken	177g	37.1	130	13.0	5.1	2.3	6.8	5.1
Raw Kale Salad Food 2 Food 2 • GOOD FOR LIFE MINISTRIES Raw Kale Salad	71g	34.5	324	29.6	22.5	4.2	25.4	2.8

Sweet Jalapenos vs Plum Currant Ginger Chutney

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Jalapenos Food 1 Food 1 • DALTON'S BEST MAID PRODUCTS, INC. Sweet Jalapenos	28g	28.0	214	50.0	39.3	—	—	—
Plum Currant... Food 2 Food 2 • HY-VEE, INC. Plum Currant Ginger Chutney	34g	25.9	176	41.2	29.4	2.9	—	2.9

Classic Sliced Potatoes With Creamy Mayonnaise Dressing, Sweet Relish & Onions Potato Salad, Classic vs Chicken Caesar Romaine Lettuce, White Meat Chicken, Parmesan Cheese, And Garlic Butter Flavored Croutons With A Caesar Dressing Salad, Chicken Caesar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Slic... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Classic Sliced Potatoes With Creamy Mayonnaise Dressing, Sweet Relish & Onions Potato Salad	132g	39.4	152	16.7	4.6	1.5	9.9	0.8
Chicken Caes... Food 2 Food 2 • SAFEWAY, INC. Chicken Caesar Romaine Lettuce, White Meat Chicken, Parmesan Cheese, And Garlic Butter Flavored Croutons With A Caesar Dressing Salad	191g	10.2	136	6.3	1.6	1.0	9.4	8.9

Caprese Salad vs Chicken Apple Harvest Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caprese Salad Food 1 Food 1 • READY PAC PRODUCE, INC. Caprese Salad	142g	21.5	148	8.5	7.0	0.7	12.0	3.5
Chicken Appl... Food 2 Food 2 • MR. BEVERAGES OLD TIME COCKTAIL MIXES Chicken Apple Harvest Salad	224g	29.3	138	8.0	5.8	1.3	8.0	8.9

Sesame Ginger Portabella Jerky vs Southwest Chicken Spring Mix, Chicken, Spicy Ranch Dressing, Grape Tomatoes, Cheddar Cheese, Corn, Tri Color Tortilla Strips Salad, Southwest Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sesame Ginge... Food 1 Food 1 • KENOVER MARKETING CORP. Sesame Ginger Portabella Jerky	30g	70.4	267	50.0	33.3	13.3	5.0	16.7
Southwest Ch... Food 2 Food 2 • MEIJER, INC. Southwest Chicken Spring Mix, Chicken, Spicy Ranch Dressing, Grape Tomatoes, Cheddar Cheese, Corn, Tri Color Tortilla Strips Salad	255g	12.8	173	7.5	1.2	0.8	12.2	8.2

Red Bliss Potato Salad, Red Bliss Potato vs Garden Salad

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Bliss Po... Food 1 Food 1 • ROCHE BROS SUPERMARKETS INC. Red Bliss Potato Salad	142g	37.2	176	14.8	3.5	1.4	12.7	1.4
Garden Salad Food 2 Food 2 • MR. BEVERAGES OLD TIME COCKTAIL MIXES Garden Salad	295g	41.5	98	8.1	3.1	1.0	6.4	3.1

Sweet Italian Style Snack vs Classic Potato Salads, Classic Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Italia... Food 1 Food 1 • FRATELLI BERETTA, USA, INC. Sweet Italian Style Snack	56g	76.3	406	42.3	24.7	1.8	17.6	15.9
Classic Pota... Food 2 Food 2 • RON'S HOME STYLE FOODS, INC. Classic Potato Salads	140g	43.1	200	17.9	5.0	2.1	13.6	1.4

Greek Romaine Lettuce, Balsamic Vinaigrette Dressing, Grape Tomatoes, Red Onion, Kalamata Olives Pitted, Red Cabbage, Carrot Salad, Greek vs Spinach Dijon Salad, Spinach Dijon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Romain... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Greek Romaine Lettuce, Balsamic Vinaigrette Dressing, Grape Tomatoes, Red Onion, Kalamata Olives Pitted, Red Cabbage, Carrot Salad	184g	21.8	87	7.1	4.9	1.1	6.0	0.5
Spinach Dijo... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Spinach Dijon Salad	156g	46.7	250	17.3	13.5	1.9	19.2	—

Organic Spinach Salad With Chicken vs Southern Mustard Potato Salad, Classic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Spin... Food 1 Food 1 • GLENCOURT INC. Organic Spinach Salad With Chicken	170g	32.9	159	11.2	7.7	1.2	10.0	7.7
Southern Mus... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Southern Mustard Potato Salad, Classic	132g	39.4	152	16.7	4.6	1.5	9.1	1.5

Cobb Salad With White Grilled Chicken, Bacon, Hard Cooked Egg, Veggies, Romaine, And Red Wine Vinaigrette Dressing vs Herring In Cream Sauce, Cream Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cobb Salad W... Food 1 Food 1 • G.A.M.E. RECORDS Cobb Salad With White Grilled Chicken, Bacon, Hard Cooked Egg, Veggies, Romaine, And Red Wine Vinaigrette Dressing	284g	21.2	120	4.9	3.5	1.1	8.8	5.3
Herring In C... Food 2 Food 2 • NOON HOUR FOOD PRODUCTS INC Herring In Cream Sauce, Cream Sauce	57g	21.3	193	19.3	17.5	—	7.9	10.5

Sweet & Savory Sangria Relish, Sweet & Savory Sangria vs Chicken Ranch With Uncured Bacon, Romaine Lettuce, Grilled White Meat Chicken, Carrot, Shredded Cheddar Cheese, Uncured Bacon, Croutons & Red Cabbage With Buttermilk Ranch Dressing Salad, Chicken Ranch With Uncured Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet & Savo... Food 1 Food 1 • FISCHER & WIESER SPECIALTY FOODS, INC. Sweet & Savory Sangria Relish	70g	48.0	143	35.7	31.4	1.4	—	—
Chicken Ranc... Food 2 Food 2 • TARGET STORES Chicken Ranch With Uncured Bacon, Romaine Lettuce, Grilled White Meat Chicken, Carrot, Shredded Cheddar Cheese, Uncured Bacon, Croutons & Red Cabbage With Buttermilk Ranch Dressing Salad, Chicken Ranch With Uncured Bacon	164g	14.0	226	8.5	2.4	1.2	17.7	8.5

Tabbouleh Hummus Bowl vs Michigan Harvest Spring Mix & Baby Kale, Apple, Feta Cheese, Red Onion, Dried Cherries And Walnuts With Cherry Balsamic Vinaigrette, Michigan Harvest

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tabbouleh Hu... Food 1 Food 1 • URBAN REMEDY Tabbouleh Hummus Bowl	285g	48.7	147	11.2	2.5	2.5	10.9	2.8
Michigan Har... Food 2 Food 2 • MEIJER, INC. Michigan Harvest Spring Mix & Baby Kale, Apple, Feta Cheese, Red Onion, Dried Cherries And Walnuts With Cherry Balsamic Vinaigrette	100g	23.4	180	14.0	9.0	2.0	13.0	3.0

Kellogg Pop Tarts Frosted Strawberry Slurpee 3.67 Oz vs Kellogg's Pop Tarts Frosted Watermelon 14.1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Pop ... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Pop Tarts Frosted Strawberry Slurpee 3.67 Oz	104g	100.0	392	72.9	31.0	1.2	9.5	3.8
Kellogg's Po... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Pop Tarts Frosted Watermelon 14.1 Oz	50g	69.7	392	72.5	31.2	1.2	9.7	3.9

Kellogg Pop Tarts Chocolate Fudge 3.67 Oz vs Kellogg's Pop Tarts Frosted Blue Raspberry 14.1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Pop ... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Pop Tarts Chocolate Fudge 3.67 Oz	104g	100.0	386	71.0	36.5	2.1	9.3	4.9
Kellogg's Po... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Pop Tarts Frosted Blue Raspberry 14.1 Oz	50g	69.7	394	72.6	31.9	1.3	9.9	3.9

Kellogg's Pop Tarts Root Beer 28.2 Oz vs Kellogg Pop Tarts Peanut Butter 21.1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Po... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Pop Tarts Root Beer 28.2 Oz	50g	69.1	391	72.1	29.9	1.4	9.7	3.9
Kellogg Pop ... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Pop Tarts Peanut Butter 21.1 Oz	50g	64.0	405	68.2	30.5	2.2	12.4	6.2

Kellogg's Pop Tarts Frosted Blue Raspberry 14.1 Oz vs Kellogg Pop Tarts Grape 14.1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Po... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Pop Tarts Frosted Blue Raspberry 14.1 Oz	50g	69.7	394	72.6	31.9	1.3	9.9	3.9
Kellogg Pop ... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Pop Tarts Grape 14.1 Oz	50g	69.9	394	72.9	31.2	1.4	9.7	3.9

Kellogg Pop Tarts Spring Strawberry 29.3 Oz vs Kellogg's Pop Tarts Frosted Red Velvet Cupcake 14.1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Pop ... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Pop Tarts Spring Strawberry 29.3 Oz	52g	72.7	393	72.8	31.4	1.3	9.7	4.0
Kellogg's Po... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Pop Tarts Frosted Red Velvet Cupcake 14.1 Oz	50g	69.3	386	72.4	32.0	1.5	9.1	4.3

Kellogg Pop Tarts Chocolate Chip 22 Oz vs Kellogg's Pop Tarts Frosted Blueberry Slurpee 3.67 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Pop ... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Pop Tarts Chocolate Chip 22 Oz	52g	69.1	402	69.9	34.1	1.6	11.7	4.7
Kellogg's Po... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Pop Tarts Frosted Blueberry Slurpee 3.67 Oz	104g	100.0	392	72.8	31.1	1.2	9.6	3.8

Kellogg's Pop Tarts Frosted Watermelon 14.1 Oz vs Kellogg Pop Tarts Chocolate Fudge 3.67 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Po... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Pop Tarts Frosted Watermelon 14.1 Oz	50g	69.7	392	72.5	31.2	1.2	9.7	3.9
Kellogg Pop ... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Pop Tarts Chocolate Fudge 3.67 Oz	104g	100.0	386	71.0	36.5	2.1	9.3	4.9

Kellogg Pop Tarts Chocolate Peanut Butter 21.1 Oz vs Kellogg's Pop Tarts Frosted Watermelon 14.1 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg Pop ... Food 1 Food 1 • KELLOGG COMPANY US Kellogg Pop Tarts Chocolate Peanut Butter 21.1 Oz	50g	68.6	396	72.3	36.5	2.0	10.0	4.8
Kellogg's Po... Food 2 Food 2 • KELLOGG COMPANY US Kellogg's Pop Tarts Frosted Watermelon 14.1 Oz	50g	69.7	392	72.5	31.2	1.2	9.7	3.9

Rocket Fuel Food Comparisons