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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Steamables Long Grain Rice vs Brown 90 Second Whole Grain Rice, Brown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steamables L... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Steamables Long Grain Rice	95.0	179	35.0	—	0.7	2.5	3.6
Brown 90 Sec... Food 2 Food 2 • TARGET STORES Brown 90 Second Whole Grain Rice, Brown	87.4	100	18.5	0.4	0.8	1.8	2.0

Brown Basmati Rice vs Kraft Macaroni & Cheese Dinner, 1.9 Oz, 4 Count

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Basmat... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Brown Basmati Rice	84.9	164	32.9	—	2.1	3.6	4.3
Kraft Macaro... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Kraft Macaroni & Cheese Dinner, 1.9 Oz, 4 Count	69.8	382	67.3	9.1	1.8	6.4	10.9

Roasted Garlic & Herb Wild Caught Tuna, Roasted Garlic; Herb vs Black Thai Organic Khao Dum Rice, Black Thai

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • BUMBLE BEE FOODS, LLC Roasted Garlic & Herb Wild Caught Tuna, Roasted Garlic; Herb	3.8	99	2.8	1.4	—	0.7	19.7
Black Thai O... Food 2 Food 2 • WEHAH FARM INC Black Thai Organic Khao Dum Rice, Black Thai	99.8	171	40.0	—	4.3	1.1	—

Black Beans & Rice Seasoned White Rice With Black Beans And Bell Peppers Big Easy Heat & Serve Rice, Black Beans & Rice vs Organic Latin Style Beans & Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Beans ... Food 1 Food 1 • ZATARAIN'S INC. Black Beans & Rice Seasoned White Rice With Black Beans And Bell Peppers Big Easy Heat & Serve Rice, Black Beans & Rice	76.9	164	31.4	—	3.6	3.2	4.3
Organic Lati... Food 2 Food 2 • GLENCOURT INC. Organic Latin Style Beans & Rice	100.0	171	34.8	1.0	2.9	1.4	4.8

Homestyle Mashed Potatoes, Buttery vs All American Scramble Kit

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ma... Food 1 Food 1 • SUPERVALU, INC. Homestyle Mashed Potatoes, Buttery	32.9	393	67.9	3.6	7.1	12.5	7.1
All American... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY All American Scramble Kit	13.2	247	9.4	1.2	1.2	16.5	14.1

Yukon Gold Mashed Potatoes, Yukon Gold vs Steamables White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yukon Gold M... Food 1 Food 1 • TARGET STORES Yukon Gold Mashed Potatoes, Yukon Gold	31.4	129	13.7	2.4	0.8	8.1	3.2
Steamables W... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Steamables White Rice	79.2	160	33.6	—	1.6	1.2	4.0

Premium Grade Rice vs Organic Polenta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Grad... Food 1 Food 1 • JFC INTERNATIONAL INC. Premium Grade Rice	100.0	162	36.2	0.5	0.5	0.2	2.9
Organic Polenta Food 2 Food 2 • BRANDCO, LLC Organic Polenta	51.1	343	77.1	—	2.9	—	8.6

Paw Patrol Macaroni & Cheese Dinner vs Organic Long Grain Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Paw Patrol M... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Paw Patrol Macaroni & Cheese Dinner	91.1	357	70.0	10.0	2.9	2.9	12.9
Organic Long... Food 2 Food 2 • SEEDS OF CHANGE INCORPORATED Organic Long Grain Brown Rice	89.5	100	19.6	0.4	0.8	1.7	2.1

Long Grains Brown Rice With Quinoa & Lentils vs Mushroom Instant Mashed Potatoes, Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grains ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Long Grains Brown Rice With Quinoa & Lentils	83.2	164	32.1	0.7	2.1	1.4	4.3
Mushroom Ins... Food 2 Food 2 • ERBA FOOD PRODUCTS INC Mushroom Instant Mashed Potatoes, Mushroom	9.6	255	10.9	1.8	1.8	25.5	1.8

All American Scramble Kit vs Homestyle Mashed Potatoes, Homestyle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All American... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY All American Scramble Kit	13.2	247	9.4	1.2	1.2	16.5	14.1
Homestyle Ma... Food 2 Food 2 • LAMB WESTON SALES, INC. Homestyle Mashed Potatoes, Homestyle	39.5	125	19.6	1.8	1.8	5.4	1.8

Kung Pao Asian Cuisine vs Organic Brown & Red Rice With Chia & Kale, Chia & Kale

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kung Pao Asi... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Kung Pao Asian Cuisine	64.9	176	29.6	10.4	3.2	4.0	5.6
Organic Brow... Food 2 Food 2 • SEEDS OF CHANGE INCORPORATED Organic Brown & Red Rice With Chia & Kale, Chia & Kale	89.7	100	20.0	0.4	1.2	1.3	2.1

Cauliflower Hash Brown, Cauliflower vs Organic White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauliflower ... Food 1 Food 1 • GS1 IRELAND Cauliflower Hash Brown, Cauliflower	33.3	200	23.8	—	2.5	11.3	2.5
Organic Whit... Food 2 Food 2 • RIVIANA FOODS INC. Organic White Rice	79.2	160	33.6	—	1.6	1.2	4.0

Premium Cheesy Hashbrown Potatoes, Cheesy Hashbrown vs Miki Noodles

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Chee... Food 1 Food 1 • IDAHOAN FOODS, LLC Premium Cheesy Hashbrown Potatoes, Cheesy Hashbrown	38.5	419	67.7	6.5	3.2	16.1	6.5
Miki Noodles Food 2 Food 2 • WAN HUA FOODS INC. Miki Noodles	99.3	196	37.9	—	1.8	1.8	7.1

Mashed Instant Potatoes, Mashed vs Red Beans & Rice With Blend Of Smokey Savory Seasonings, Red

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Insta... Food 1 Food 1 • WAL-MART STORES, INC. Mashed Instant Potatoes, Mashed	33.4	364	81.8	—	4.5	—	9.1
Red Beans & ... Food 2 Food 2 • UNCLE BEN'S INC. Red Beans & Rice With Blend Of Smokey Savory Seasonings, Red	67.2	136	26.5	1.4	3.4	2.0	4.1

Brown Jasmine Rice vs Whole Grain Medley Quinoa And Brown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Jasmin... Food 1 Food 1 • CAROLINAS VINTAGE, LLC Brown Jasmine Rice	55.3	160	26.4	—	4.0	4.0	3.2
Whole Grain ... Food 2 Food 2 • UNCLE BEN'S INC. Whole Grain Medley Quinoa And Brown	67.5	128	24.8	—	0.7	1.8	2.8

Tomato Bruschetta Quinoa Bowl vs Creole Butter & Herb Dinner Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Brusc... Food 1 Food 1 • KENOVER MARKETING CORP. Tomato Bruschetta Quinoa Bowl	39.3	103	13.0	2.7	2.2	4.9	2.7
Creole Butte... Food 2 Food 2 • TONY CHACHERE'S CREOLE FOODS OF OPELOUSAS, INC. Creole Butter & Herb Dinner Mix	66.7	348	76.1	2.2	2.2	1.1	8.7

Dal Tadka A Robust Lentil Stew Made Cooked With Onions, Garlic, Flavored With A Generous Tempering Of Ghee And Spices, Mild vs Birthday Cake Cookie Dough

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dal Tadka A ... Food 1 Food 1 • GALAXY DISTRIBUTORS OF SUFFOLK COUNTY INC. Dal Tadka A Robust Lentil Stew Made Cooked With Onions, Garlic, Flavored With A Generous Tempering Of Ghee And Spices, Mild	19.6	100	13.3	6.0	6.7	3.3	4.0
Birthday Cak... Food 2 Food 2 • TASTE OF NATURE, INC. Birthday Cake Cookie Dough	100.0	508	64.8	39.8	—	26.6	1.6

Instant Mashed Potatoes vs Four Cheese Cheddar, Parmesan, Bleu & Monterey Jack Cheese Instant Mashed Potatoes, Four Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Mash... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Instant Mashed Potatoes	31.4	364	81.8	—	9.1	—	9.1
Four Cheese ... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Four Cheese Cheddar, Parmesan, Bleu & Monterey Jack Cheese Instant Mashed Potatoes, Four Cheese	37.0	393	71.4	3.6	3.6	7.1	7.1

Jasmine Rice, Jasmine vs Queso Refried Beans, Queso

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
Queso Refrie... Food 2 Food 2 • HERDEZ S.A. Queso Refried Beans, Queso	18.9	400	57.1	2.9	28.6	10.0	20.0

Chipotle Bowl With Black Beans, Chipotle vs Buffalo Macaroni & Cheese, Buffalo

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Bow... Food 1 Food 1 • ATLANTIC NATURAL FOODS LLC Chipotle Bowl With Black Beans, Chipotle	69.2	91	15.8	1.8	3.5	0.2	6.3
Buffalo Maca... Food 2 Food 2 • BOB EVANS FARMS INC Buffalo Macaroni & Cheese, Buffalo	62.9	129	15.1	1.8	0.9	6.2	3.6

Entrees, Sides & Small Meals Comparisons For Diabetics