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.

Badlow

Quinoa Meal With Tomato And Mango vs Bengal Butter Curry Flavored Microwavable Rice, Bengal Butter Curry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Meal ... Food 1 Food 1 • STAR MARKETS CO. Quinoa Meal With Tomato And Mango	59.5	95	16.7	4.8	2.4	1.9	2.4
Bengal Butte... Food 2 Food 2 • RICELAND FOODS, INC. Bengal Butter Curry Flavored Microwavable Rice, Bengal Butter Curry	100.0	108	20.4	0.8	—	2.0	2.4

Fiesta Chicken And Rice With Green & Red Peppers Meals, Fiesta Chicken And Rice With Green & Red Peppers vs Mild Mexican Style Black Beans Slow Cooked Black Beans With A Mix Of Red Peppers, Corn And Mexican Herbs Authentic Side Dishes, Mild Mexican Style Black Beans

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fiesta Chick... Food 1 Food 1 • CAMPBELL SOUP COMPANY Fiesta Chicken And Rice With Green & Red Peppers Meals, Fiesta Chicken And Rice With Green & Red Peppers	73.3	75	15.7	1.2	1.2	0.6	3.5
Mild Mexican... Food 2 Food 2 • LA TORTILLA FACTORY INC Mild Mexican Style Black Beans Slow Cooked Black Beans With A Mix Of Red Peppers, Corn And Mexican Herbs Authentic Side Dishes, Mild Mexican Style Black Beans	25.5	85	16.2	1.5	6.2	2.3	4.6

Freeze Dried Chicken Teriyaki With Rice And Vegetables, Chicken Teriyaki vs Curry Couscous, Curry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freeze Dried... Food 1 Food 1 • OREGON FREEZE DRY FOODS INC. Freeze Dried Chicken Teriyaki With Rice And Vegetables, Chicken Teriyaki	74.5	404	71.9	22.8	3.5	4.4	19.3
Curry Cousco... Food 2 Food 2 • TARGET STORES Curry Couscous, Curry	78.4	217	35.8	0.8	2.5	5.8	5.8

Chipotle Black Bean Green Chickpea Superfood Bowl, Chipotle Black Bean vs Garlic Mashed Potatoes, Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Bla... Food 1 Food 1 • VANA LIFE FOODS LP Chipotle Black Bean Green Chickpea Superfood Bowl, Chipotle Black Bean	49.2	92	12.0	1.8	3.2	3.5	3.5
Garlic Mashe... Food 2 Food 2 • SCHNUCK MARKETS, INC. Garlic Mashed Potatoes, Garlic	41.8	93	16.4	1.4	1.4	2.9	1.4

Cheddar Flavored Broccoli, Cheddar vs Mountain Harvest Mashed Potatoes, 13.75 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Flav... Food 1 Food 1 • UNCLE BEN'S INC. Cheddar Flavored Broccoli, Cheddar	73.4	96	17.1	0.8	1.7	2.1	1.7
Mountain Har... Food 2 Food 2 • IDAHOAN FOODS, LLC Mountain Harvest Mashed Potatoes, 13.75 Oz	27.5	364	68.2	—	4.5	—	9.1

Chicken & Roasted Garlic Ravioli, Chicken & Roasted Garlic vs Thai Red Curry With Jasmine Rice, Thai Red

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken & Ro... Food 1 Food 1 • MAHCO INC Chicken & Roasted Garlic Ravioli, Chicken & Roasted Garlic	65.2	272	34.0	1.0	1.0	9.7	12.6
Thai Red Cur... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Thai Red Curry With Jasmine Rice, Thai Red	83.0	145	21.5	2.0	0.5	5.5	2.0

Vanilla Flavored Sesame Halva, Vanilla vs Splendid Peas Potato Aloo Mutter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • GREAT LAKES PLANERS Vanilla Flavored Sesame Halva, Vanilla	29.5	553	47.4	23.7	5.3	34.2	13.2
Splendid Pea... Food 2 Food 2 • NORTHERN CONNECTION LLC Splendid Peas Potato Aloo Mutter	35.5	138	19.0	—	1.0	6.0	2.0

Sea Salt In Bone Broth Rice Cooked vs Pacific, Organic Polenta, Jalapeno Cheddar, Jalapeno Cheddar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sea Salt In ... Food 1 Food 1 • A DOZEN COUSINS LLC Sea Salt In Bone Broth Rice Cooked	100.0	195	39.8	—	—	1.6	5.5
Pacific, Org... Food 2 Food 2 • PACIFIC FOODS OF OREGON, INC. Pacific, Organic Polenta, Jalapeno Cheddar, Jalapeno Cheddar	17.8	90	11.0	—	2.0	4.0	3.0

Potato Patties, Potato Patties vs Asian Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Patti... Food 1 Food 1 • CAVENDISH FARMS Potato Patties, Potato Patties	31.2	217	28.3	—	1.7	13.3	1.7
Asian Quinoa Food 2 Food 2 • GOOD GROCERIES COMPANY INC. Asian Quinoa	19.5	149	11.4	2.1	4.3	7.9	6.4

Mashed Potatoes, Garlic vs Queso Refried Beans, Queso

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potat... Food 1 Food 1 • BOB EVANS FARMS INC Mashed Potatoes, Garlic	35.7	105	16.1	1.6	1.6	4.0	1.6
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

Long Grain Rice Seasoned With Aromatic Indian Spices, Mild vs Roasted Garlic Mashed Potatoes With Parsley, Roasted Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain R... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Long Grain Rice Seasoned With Aromatic Indian Spices, Mild	69.3	152	29.6	0.8	1.6	2.4	3.2
Roasted Garl... Food 2 Food 2 • IDAHOAN FOODS, LLC Roasted Garlic Mashed Potatoes With Parsley, Roasted Garlic	35.0	393	67.9	7.1	3.6	8.9	7.1

Wild Caught Seasoned With Lemon & Pepper Tuna vs Black Organic Double Steamed Beans, Black

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Caught ... Food 1 Food 1 • BUMBLE BEE FOODS, LLC Wild Caught Seasoned With Lemon & Pepper Tuna	5.8	99	4.2	2.8	—	0.7	19.7
Black Organi... Food 2 Food 2 • AHOLD USA, INC. Black Organic Double Steamed Beans, Black	41.1	127	20.7	0.7	6.7	0.7	9.3

Organic Couscous & Quinoa & Millet Blended With Corn And Spices, Couscous & Quinoa vs Original Mashed Potatoes, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cous... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Organic Couscous & Quinoa & Millet Blended With Corn And Spices, Couscous & Quinoa	91.0	116	19.2	0.8	0.8	3.2	3.2
Original Mas... Food 2 Food 2 • IDAHOAN FOODS, LLC Original Mashed Potatoes, Original	31.4	364	77.3	—	4.5	—	9.1

Baja Black Beans, Baja Black vs Arroz Rice With Vegetables

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baja Black B... Food 1 Food 1 • VIVO TRIBE LLC Baja Black Beans, Baja Black	29.7	92	15.4	0.8	3.8	1.5	5.4
Arroz Rice W... Food 2 Food 2 • DEL REAL LLC Arroz Rice With Vegetables	67.3	150	25.0	0.7	0.7	4.3	2.1

Organic Pre Cooked Polenta vs Thai Curry Coconut Flavored Microwavable Rice, Thai Curry Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Pre ... Food 1 Food 1 • GLENCOURT INC. Organic Pre Cooked Polenta	27.9	70	15.0	—	1.0	0.5	1.0
Thai Curry C... Food 2 Food 2 • RICELAND FOODS, INC. Thai Curry Coconut Flavored Microwavable Rice, Thai Curry Coconut	100.0	112	21.6	0.8	0.4	2.0	2.0

90 Second Rice Long Grain & Wild vs Yellow Corn Polenta, Yellow Corn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
90 Second Ri... Food 1 Food 1 • TARGET STORES 90 Second Rice Long Grain & Wild	100.0	180	35.3	0.7	0.7	2.3	3.3
Yellow Corn ... Food 2 Food 2 • INTERNATIONAL FOODSOURCE Yellow Corn Polenta, Yellow Corn	66.8	356	77.8	—	2.2	—	8.9

Ready To Eat Parve In Tomato Sauce Baked Ziti vs Organic Cooked Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ready To Eat... Food 1 Food 1 • ALLE PROCESSING CORP Ready To Eat Parve In Tomato Sauce Baked Ziti	72.7	126	11.5	2.4	0.6	8.2	2.4
Organic Cook... Food 2 Food 2 • MINSLEY, INC. Organic Cooked Brown Rice	69.3	142	30.8	—	1.7	1.3	3.3

Redskin Mashed Potatoes, Redskin vs Curry Couscous, Curry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Redskin Mash... Food 1 Food 1 • B. ROBERT'S FOODS, INC. Redskin Mashed Potatoes, Redskin	29.8	93	12.1	2.1	1.4	3.6	2.1
Curry Cousco... Food 2 Food 2 • TARGET STORES Curry Couscous, Curry	78.4	217	35.8	0.8	2.5	5.8	5.8

Premium Grade Rice vs Homestyle Mashed Potatoes

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
Homestyle Ma... Food 2 Food 2 • HORMEL FOODS CORPORATION Homestyle Mashed Potatoes	33.6	120	12.7	1.4	0.7	7.0	1.4

Penne Pasta With Extra Virgin Olive Oil & Sea Salt vs Sour Cream And Chive Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Penne Pasta ... Food 1 Food 1 • THE KROGER CO. Penne Pasta With Extra Virgin Olive Oil & Sea Salt	100.0	160	31.0	0.5	2.0	1.3	6.5
Sour Cream A... Food 2 Food 2 • SCHNUCK MARKETS, INC. Sour Cream And Chive Mashed Potatoes	39.7	100	15.7	1.4	1.4	3.6	2.1

Entrees, Sides & Small Meals Comparisons For Diabetics