What are Entrees, Sides & Small Meals food comparisons?

Entrees, Sides & Small Meals 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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Organic 7 Grains & Lentils Blend vs Burnt Ends Bbq Baked Beans Baked Black Beans And White Kidney Beans With Brown Sugar, Bacon And Onions With Seasoned Beef Brisket Burnt Ends, Burnt Ends Bbq Baked

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic 7 Gr... Food 1 Food 1 • GLENCOURT INC. Organic 7 Grains & Lentils Blend	100.0	169	29.3	0.4	—	2.4	4.8
Burnt Ends B... Food 2 Food 2 • GOLDEN WEST TRADING, INC. Burnt Ends Bbq Baked Beans Baked Black Beans And White Kidney Beans With Brown Sugar, Bacon And Onions With Seasoned Beef Brisket Burnt Ends, Burnt Ends Bbq Baked	58.9	132	17.5	12.2	1.6	1.6	7.9

Jasmine Rice, Jasmine vs Spanish Style Paella Riced Red Lentil Pilaf, Spanish Style Paella

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jasmine Rice... Food 1 Food 1 • UNCLE BEN'S INC. Jasmine Rice, Jasmine	100.0	175	36.4	—	0.7	1.8	3.5
Spanish Styl... Food 2 Food 2 • MAXXIMUM IMPACT, INC. Spanish Style Paella Riced Red Lentil Pilaf, Spanish Style Paella	45.4	360	62.0	2.0	14.0	1.0	26.0

Sweet Citrus Ginger Rice Noodles Cart, Sweet Citrus Ginger vs Zatarain's Red Beans & Rice Family Size, 12 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Citrus... Food 1 Food 1 • SIMPLY ASIA FOODS, INC. Sweet Citrus Ginger Rice Noodles Cart, Sweet Citrus Ginger	100.0	182	38.7	13.1	1.5	1.8	2.2
Zatarain's R... Food 2 Food 2 • ZATARAIN'S INC. Zatarain's Red Beans & Rice Family Size, 12 Oz	58.1	347	69.4	2.0	8.2	2.0	14.3

Fully Cooked Elbow Pasta vs Medium Indian Bengal Whole Lentils Simmered In A Sauce Of Aromatic Herbs & Spices, Medium, Indian Bengal Lentils

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fully Cooked... Food 1 Food 1 • THE KROGER CO. Fully Cooked Elbow Pasta	100.0	170	30.5	0.5	2.0	1.5	6.5
Medium India... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Medium Indian Bengal Whole Lentils Simmered In A Sauce Of Aromatic Herbs & Spices, Medium, Indian Bengal Lentils	25.6	114	14.3	2.9	5.0	4.3	5.0

Shirataki Konjac Noodles, Spaghetti vs Whole Grain Rice Medley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shirataki Ko... Food 1 Food 1 • STRUMBA MEDIA LLC Shirataki Konjac Noodles, Spaghetti	2.0	25	6.0	—	5.0	—	1.0
Whole Grain ... Food 2 Food 2 • AHOLD USA, INC. Whole Grain Rice Medley	100.0	197	38.1	2.0	2.0	2.7	4.1

Glutinous Rice Ball With Black Sesame Seed Paste vs Good Eats, Kickin' Vegetarian Chili

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • WEI-CHUAN U S A INC. Glutinous Rice Ball With Black Sesame Seed Paste	84.8	370	46.0	12.0	2.0	19.0	4.0
Good Eats, K... Food 2 Food 2 • NEW ENGLAND COUNTRY FOODS LLC Good Eats, Kickin' Vegetarian Chili	53.4	92	14.8	1.6	4.0	1.8	4.0

5 Grain Blend Kamut Khorasan Wheat, Oats, Whole Grain Long Rice, Barley, Spelt, 5 Grain Blend vs Original White 90 Second Quick Rice, Original White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
5 Grain Blen... Food 1 Food 1 • TOPCO ASSOCIATES, INC. 5 Grain Blend Kamut Khorasan Wheat, Oats, Whole Grain Long Rice, Barley, Spelt, 5 Grain Blend	99.5	337	68.7	1.2	7.2	2.4	10.8
Original Whi... Food 2 Food 2 • HARRIS-TEETER INC. Original White 90 Second Quick Rice, Original White	96.9	179	35.0	—	—	2.9	3.6

Traditional Italian Organic Polenta, Traditional Italian vs Real Milk & Butter Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • QUINOA CORPORATION Traditional Italian Organic Polenta, Traditional Italian	31.9	70	16.0	—	—	—	2.0
Real Milk & ... Food 2 Food 2 • RESER'S FINE FOODS, INC. Real Milk & Butter Mashed Potatoes	49.3	112	16.5	1.2	1.8	4.1	2.4

Indian Punjab Eggplant Roasted Eggplant Simmered In A Hearty Tomato Sauce, Indian Punjab Eggplant vs Original Shells & Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Indian Punja... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Indian Punjab Eggplant Roasted Eggplant Simmered In A Hearty Tomato Sauce, Indian Punjab Eggplant	19.9	71	8.6	2.9	1.4	3.6	2.1
Original She... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Original Shells & Cheese	55.8	324	44.1	4.4	1.5	11.8	10.3

Farmer's Table Grains, Fully Cooked Whole Grain Brown Rice vs Long Grain White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farmer's Tab... Food 1 Food 1 • RITIKA'S GLOBAL GRAINS, LLC Farmer's Table Grains, Fully Cooked Whole Grain Brown Rice	100.0	220	48.0	—	3.3	1.3	4.0
Long Grain W... Food 2 Food 2 • SUNFOODS LLC Long Grain White Rice	73.7	129	27.9	—	1.4	—	2.9

Buttery Homestyle Real Mashed Potatoes Seasoned With Butter, Buttery Homestyle vs Coconut Cream Homemade Style Flavored Ice, Coconut Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Home... Food 1 Food 1 • HY-VEE, INC. Buttery Homestyle Real Mashed Potatoes Seasoned With Butter, Buttery Homestyle	39.1	393	75.0	3.6	3.6	5.4	7.1
Coconut Crea... Food 2 Food 2 • MAMITA'S ICES Coconut Cream Homemade Style Flavored Ice, Coconut Cream	43.6	110	18.6	15.3	—	2.5	2.5

Hashbrown Potatoes, Cheesy vs Zatarain's Family Size Dirty Rice Mix, 12 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hashbrown Po... Food 1 Food 1 • BASIC AMERICAN FOODS, INC. Hashbrown Potatoes, Cheesy	23.5	412	76.5	5.9	5.9	5.9	5.9
Zatarain's F... Food 2 Food 2 • ZATARAIN'S INC. Zatarain's Family Size Dirty Rice Mix, 12 Oz	55.0	342	76.3	—	2.6	1.3	7.9

Breakfast Scramble Superfood Skillet vs Mushroom Fried Rice, Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Sc... Food 1 Food 1 • NASOYA FOODS USA, LLC Breakfast Scramble Superfood Skillet	19.4	167	7.6	1.0	2.5	11.6	9.6
Mushroom Fri... Food 2 Food 2 • PANOS BRANDS LLC Mushroom Fried Rice, Mushroom	61.4	143	24.3	0.7	2.1	3.6	2.9

Loaded Mashed Potatoes, Loaded Mashed vs Zucchini And Onion Bruschetta Quinoa Bowl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Mashe... Food 1 Food 1 • TARGET STORES Loaded Mashed Potatoes, Loaded Mashed	33.4	145	16.1	0.8	2.4	7.3	4.0
Zucchini And... Food 2 Food 2 • KENOVER MARKETING CORP. Zucchini And Onion Bruschetta Quinoa Bowl	37.4	103	12.4	2.2	2.2	4.9	2.7

Coconut Chimichurri Green Chickpea Superfood Bowl, Coconut Chimichurri vs Mashed Potatoes With Real Milk & Butter Single Cups

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Chim... Food 1 Food 1 • VANA LIFE FOODS LP Coconut Chimichurri Green Chickpea Superfood Bowl, Coconut Chimichurri	47.4	113	11.3	2.1	2.8	6.3	3.2
Mashed Potat... Food 2 Food 2 • RESER'S FINE FOODS, INC. Mashed Potatoes With Real Milk & Butter Single Cups	49.3	112	16.5	1.2	1.8	4.1	2.4

Shredded Hash Browns vs 90 Second Farro

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Has... Food 1 Food 1 • MILTON G. WALDBAUM COMPANY Shredded Hash Browns	25.9	84	18.1	—	2.4	—	2.4
90 Second Farro Food 2 Food 2 • TARGET STORES 90 Second Farro	97.0	108	22.1	0.8	1.7	0.4	3.8

Original Instant Mashed Potatoes vs Smokey Chipotle Chilli Non Carne Plants & Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Ins... Food 1 Food 1 • ERBA FOOD PRODUCTS INC Original Instant Mashed Potatoes	9.6	255	10.9	1.8	1.8	25.5	1.8
Smokey Chipo... Food 2 Food 2 • ROADHOUSE GRILL INC. Smokey Chipotle Chilli Non Carne Plants & Rice	37.6	86	16.4	3.6	2.9	1.4	2.9

Southwest Pinto Beans With White Rice & Vegetables vs Cooked Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest Pi... Food 1 Food 1 • RIVIANA FOODS INC. Southwest Pinto Beans With White Rice & Vegetables	100.0	155	30.0	1.5	4.5	1.8	5.0
Cooked Brown... Food 2 Food 2 • FRESH & EASY Cooked Brown Rice	67.4	162	34.3	—	1.9	1.4	3.8

Quinoa Salad, Lentil vs Thai Vegetable Curry Potatoes & Vegetables Stewed In A Spicy Curry Sauce, Thai Vegetable Curry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Salad... Food 1 Food 1 • DR. MCDOUGALL'S RIGHT FOODS, INC. Quinoa Salad, Lentil	68.7	441	78.0	11.9	16.9	5.9	18.6
Thai Vegetab... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Thai Vegetable Curry Potatoes & Vegetables Stewed In A Spicy Curry Sauce, Thai Vegetable Curry	17.9	100	8.6	1.4	2.1	6.4	1.4

Garden Tomato Risotto, Tomato vs Indian Style Red Curry With Brown Rice & Red Quinoa, Indian Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Tomat... Food 1 Food 1 • LIPTON Garden Tomato Risotto, Tomato	100.0	384	78.1	5.5	5.5	2.7	8.2
Indian Style... Food 2 Food 2 • ANNIE CHUN'S, INC. Indian Style Red Curry With Brown Rice & Red Quinoa, Indian Style	100.0	153	22.8	3.1	2.4	5.5	2.8

Entrees, Sides & Small Meals Comparisons For Diabetics