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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Ultimate Cheeseburger Mac One Pan Dinner Kits vs Express Polenta With 5 Grains, Precooked Corn Flour With Corn, Rice, Buckwheat, Quinoa, Amaranth, Corn, Rice, Buckwheat, Quinoa, Amaranth

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ultimate Che... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Ultimate Cheeseburger Mac One Pan Dinner Kits	61.8	300	47.1	7.1	1.4	5.7	12.9
Express Pole... Food 2 Food 2 • HOPE WINE LLC Express Polenta With 5 Grains, Precooked Corn Flour With Corn, Rice, Buckwheat, Quinoa, Amaranth, Corn, Rice, Buckwheat, Quinoa, Amaranth	45.4	367	80.0	—	3.3	—	6.7

Brown, Red & Black Rice, Brown, Red & Black vs White Beans 'N Ham

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown, Red &... Food 1 Food 1 • UNCLE BEN'S INC. Brown, Red & Black Rice, Brown, Red & Black	60.0	158	32.2	0.7	2.0	2.3	2.6
White Beans ... Food 2 Food 2 • BURGERS' OZARK COUNTRY CURED HAMS White Beans 'N Ham	54.3	185	29.2	1.5	7.7	1.9	13.9

Mediterranean Style Chickpeas & Bean Medley With Couscous, Carrots & Red Bell Pepper With Citrus Basil Vinaigrette Protein Bowl, Mediterranean Style vs Indian Jaipur Vegetables & Paneer Cheese Simmered With Spices & Cashews, Indian Jaipur Vegetables

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Mediterranean Style Chickpeas & Bean Medley With Couscous, Carrots & Red Bell Pepper With Citrus Basil Vinaigrette Protein Bowl, Mediterranean Style	98.3	160	26.4	2.8	6.4	3.6	5.6
Indian Jaipu... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Indian Jaipur Vegetables & Paneer Cheese Simmered With Spices & Cashews, Indian Jaipur Vegetables	19.7	107	8.6	2.1	1.4	7.1	3.6

Chocolate Vanilla Swirls Pudding Snacks, Chocolate; Vanilla vs Black Beans & Rice With Seasonings, Black Beans & Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Va... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Chocolate Vanilla Swirls Pudding Snacks, Chocolate; Vanilla	19.9	58	9.7	—	—	1.5	1.0
Black Beans ... Food 2 Food 2 • RIVIANA FOODS INC. Black Beans & Rice With Seasonings, Black Beans & Rice	62.2	333	64.9	—	8.8	1.8	12.3

Fettuccine Style Plant Based Noodle vs Rana Linguine, 9 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fettuccine S... Food 1 Food 1 • STRUMBA MEDIA LLC Fettuccine Style Plant Based Noodle	1.9	6	3.5	—	2.4	—	—
Rana Linguin... Food 2 Food 2 • MAHCO INC Rana Linguine, 9 Oz	87.4	306	55.3	—	2.4	2.9	11.8

Instant Mashed Potatoes vs Tuscan Garlic Herb Flavored Rice, Tuscan Garlic Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Mash... Food 1 Food 1 • RALEY'S Instant Mashed Potatoes	33.4	348	78.3	4.4	4.3	—	8.7
Tuscan Garli... Food 2 Food 2 • RICELAND FOODS, INC. Tuscan Garlic Herb Flavored Rice, Tuscan Garlic Herb	100.0	112	21.2	—	—	1.8	2.0

Homemade Style Stuffed Eggplant vs Sprouted Brown Rice, Restaurant Style Medium Grain Asian Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homemade Sty... Food 1 Food 1 • GALIL IMPORTING CORPORATION Homemade Style Stuffed Eggplant	39.3	167	19.2	1.7	2.5	9.2	1.7
Sprouted Bro... Food 2 Food 2 • ANNIE CHUN'S, INC. Sprouted Brown Rice, Restaurant Style Medium Grain Asian Rice	100.0	156	32.8	—	1.7	1.1	3.3

Yukon Gold Mashed Potatoes, Yukon Gold vs Enriched Long Grain White Rice, Original

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
Enriched Lon... Food 2 Food 2 • GIANT EAGLE, INC. Enriched Long Grain White Rice, Original	96.9	179	35.0	—	—	2.9	3.6

Mountain Harvest Mashed Potatoes, 13.75 Oz vs Sweet Chili Tomato Tuna Bowl With White Rice, Sweet Chili Tomato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mountain Har... Food 1 Food 1 • IDAHOAN FOODS, LLC Mountain Harvest Mashed Potatoes, 13.75 Oz	27.5	364	68.2	—	4.5	—	9.1
Sweet Chili ... Food 2 Food 2 • WAL-MART STORES, INC. Sweet Chili Tomato Tuna Bowl With White Rice, Sweet Chili Tomato	72.5	128	17.6	1.2	2.8	2.8	8.0

Maltose vs Mango Coconut Dairy Alternative, Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maltose Food 1 Food 1 • CTF Maltose	9.8	400	90.0	—	40.0	—	10.0
Mango Coconu... Food 2 Food 2 • YOPLAIT USA Mango Coconut Dairy Alternative, Mango	37.6	113	13.5	9.2	—	5.7	0.7

Garlic Organic Mashed Potatoes, Garlic vs Sour Cream & Chives Mashed Potatoes, Sour Cream & Chives

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Organ... Food 1 Food 1 • TARGET STORES Garlic Organic Mashed Potatoes, Garlic	52.9	200	21.4	1.4	2.1	11.4	2.9
Sour Cream &... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Sour Cream & Chives Mashed Potatoes, Sour Cream & Chives	29.4	364	72.7	4.6	4.5	2.3	9.1

Ancient Grains 5 Minute Meal vs Organic Brown Jasmine Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancient Grai... Food 1 Food 1 • IMG HOLDINGS INC. Ancient Grains 5 Minute Meal	61.5	333	68.3	5.0	15.0	4.2	16.7
Organic Brow... Food 2 Food 2 • LOTUS FOODS Organic Brown Jasmine Rice	100.0	167	35.2	0.2	1.9	1.4	3.8

Red & White Quinoa Organic Grain Blend vs S!Deaway Foods Cuban Black Beans, 9.2 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red & White ... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Red & White Quinoa Organic Grain Blend	54.9	175	25.8	—	2.5	5.0	5.8
S!Deaway Foo... Food 2 Food 2 • SIDEAWAY FOODS S!Deaway Foods Cuban Black Beans, 9.2 Oz	49.2	138	23.9	3.1	4.6	2.7	6.2

Maple Mashed Sweet Potatoes vs Cheesy Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Mashed... Food 1 Food 1 • RESER'S FINE FOODS, INC. Maple Mashed Sweet Potatoes	55.7	121	25.0	8.1	2.4	2.0	1.6
Cheesy Potatoes Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Cheesy Potatoes	40.3	309	41.8	5.5	3.6	12.7	10.9

Mini Gnocchi Potato Dumplings vs Long Grain White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Gnocchi... Food 1 Food 1 • CACHERE DISTRIBUTING INC. Mini Gnocchi Potato Dumplings	95.4	157	35.7	—	1.4	—	3.6
Long Grain W... Food 2 Food 2 • WORLD KITCHEN TO GO Long Grain White Rice	93.6	119	26.6	—	—	—	2.3

Premium Mashed Potatoes, Cheddar & Parmesan vs Six Cheese Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Mash... Food 1 Food 1 • IDAHOAN FOODS, LLC Premium Mashed Potatoes, Cheddar & Parmesan	33.2	385	69.2	7.7	3.8	5.9	7.7
Six Cheese ... Food 2 Food 2 • BOB EVANS FARMS INC Six Cheese Pasta	52.8	153	15.9	1.8	—	7.1	5.9

Tom Yum Fried Rice vs Aurora, Traditional Polenta Soup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tom Yum Frie... Food 1 Food 1 • GOLDEN STAR TRADING, INC. Tom Yum Fried Rice	100.0	183	40.0	2.8	2.2	1.1	3.9
Aurora, Trad... Food 2 Food 2 • BUFFALINO U.S.A. INC. Aurora, Traditional Polenta Soup	41.9	83	18.3	—	0.8	—	1.7

Elinkorn Sundried Tomato With Rosemary Cracked Bulguf Pilaf, Elinkorn Sundried Tomato With Rosemary vs Bartenura Gnocchi, 16 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Elinkorn Sun... Food 1 Food 1 • GI&GI GLOBAL TRADING LLC Elinkorn Sundried Tomato With Rosemary Cracked Bulguf Pilaf, Elinkorn Sundried Tomato With Rosemary	55.1	128	19.3	1.6	4.3	3.7	4.8
Bartenura Gn... Food 2 Food 2 • ROYAL WINE CORPORATION Bartenura Gnocchi, 16 Oz	95.4	157	35.7	—	1.4	—	3.6

Macaroni And Cheese, Cheesy vs Homestyle Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Macaroni And... Food 1 Food 1 • HORMEL FOODS CORPORATION Macaroni And Cheese, Cheesy	80.3	139	18.7	3.0	0.9	4.8	6.1
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

Black Beans, Seasoned Beef With Brown Rice And Cheese Fiesta Bowl, Black Beans, Seasoned Beef With Brown Rice And Cheese vs Giovanni Rana Signature Meal Kit, 38 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Beans,... Food 1 Food 1 • FREELI FOODS Black Beans, Seasoned Beef With Brown Rice And Cheese Fiesta Bowl, Black Beans, Seasoned Beef With Brown Rice And Cheese	39.5	96	12.6	1.5	2.5	3.0	5.6
Giovanni Ran... Food 2 Food 2 • MAHCO INC Giovanni Rana Signature Meal Kit, 38 Oz	50.9	154	16.0	2.9	1.1	7.4	6.3

Entrees, Sides & Small Meals Comparisons For Diabetics