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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Indian Spinach Dal Cooked With Yellow Lentils In A Lightly Spiced Sauce, Indian Spinach Dal vs Cilantro Lime Flavored Long Grain Rice With Lime & Spices, Cilantro Lime

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Indian Spina... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Indian Spinach Dal Cooked With Yellow Lentils In A Lightly Spiced Sauce, Indian Spinach Dal	19.6	86	10.0	1.4	2.9	3.6	3.6
Cilantro Lim... Food 2 Food 2 • ZATARAIN'S INC. Cilantro Lime Flavored Long Grain Rice With Lime & Spices, Cilantro Lime	84.6	357	78.6	—	1.8	0.9	7.1

Chicken Flavored 90 Second Whole Grain Rice Blend, Chicken vs Shirataki Konjac Noodles With Marinara Sauce, Spaghetti Marinara

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Flav... Food 1 Food 1 • TARGET STORES Chicken Flavored 90 Second Whole Grain Rice Blend, Chicken	96.5	187	34.7	0.7	2.0	3.0	5.3
Shirataki Ko... Food 2 Food 2 • MIRACLE NOODLE KITCHEN Shirataki Konjac Noodles With Marinara Sauce, Spaghetti Marinara	8.1	43	5.0	1.4	2.1	2.9	—

Organic Couscous & Quinoa & Millet Blended With Corn And Spices, Couscous & Quinoa vs Indian Spiced Style Lentils & Chickpeas Organic Beans In A Savory Tomato Curry, Indian Spiced Style Lentils & Chickpeas

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
Indian Spice... Food 2 Food 2 • SEEDS OF CHANGE INCORPORATED Indian Spiced Style Lentils & Chickpeas Organic Beans In A Savory Tomato Curry, Indian Spiced Style Lentils & Chickpeas	27.8	77	12.3	3.1	1.5	2.3	3.1

Hormel, Loaded Mashed Potatoes vs Garden Tomato Risotto, Tomato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hormel, Load... Food 1 Food 1 • HORMEL FOODS CORPORATION Hormel, Loaded Mashed Potatoes	31.5	127	12.7	1.4	1.4	7.8	2.1
Garden Tomat... Food 2 Food 2 • LIPTON Garden Tomato Risotto, Tomato	100.0	384	78.1	5.5	5.5	2.7	8.2

Yukon Gold Garlic Mashed Potatoes, Yukon Gold Garlic vs Rana Tagliatelle Grilled Chicken & Piccata Sauce, 40 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yukon Gold G... Food 1 Food 1 • TARGET STORES Yukon Gold Garlic Mashed Potatoes, Yukon Gold Garlic	37.5	121	16.9	0.8	1.6	5.7	2.4
Rana Tagliat... Food 2 Food 2 • MAHCO INC Rana Tagliatelle Grilled Chicken & Piccata Sauce, 40 Oz	40.5	187	12.9	1.2	0.6	11.1	8.8

Easy Pasta, Cooked Pasta, Penne Rigate vs White Basmati Rice, White Basmati

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Easy Pasta, ... Food 1 Food 1 • H E BUTT GROCERY COMPANY Easy Pasta, Cooked Pasta, Penne Rigate	100.0	150	29.5	0.5	3.0	1.5	5.0
White Basmat... Food 2 Food 2 • TARGET STORES White Basmati Rice, White Basmati	61.5	136	25.6	0.8	0.8	2.4	2.4

Black 90 Second Lentils, Black vs Creamy Chicken Rice, Creamy Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black 90 Sec... Food 1 Food 1 • TARGET STORES Black 90 Second Lentils, Black	23.3	173	30.7	1.3	14.7	—	13.3
Creamy Chick... Food 2 Food 2 • BLUE CHIP GROUP INC. Creamy Chicken Rice, Creamy Chicken	57.2	462	57.7	1.9	—	21.2	7.7

Quinoa Salad, Lentil vs White Beans 'N Ham

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
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

Brown Rice With Quinoa & Lentils Seasoned With Herbs & Spices, Herbs & Spices vs Brown Basmati Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice W... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Brown Rice With Quinoa & Lentils Seasoned With Herbs & Spices, Herbs & Spices	73.4	92	16.4	—	1.6	1.6	2.8
Brown Basmat... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Brown Basmati Rice	100.0	153	30.5	—	2.0	2.0	3.6

Pilau Rice With Tikka Masala Curry Sauce Curry In No Time, Pilau Rice With Tikka Masala Curry Sauce vs Quinoa Cup, Sriracha

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pilau Rice W... Food 1 Food 1 • GLASSER BOWS, INC. Pilau Rice With Tikka Masala Curry Sauce Curry In No Time, Pilau Rice With Tikka Masala Curry Sauce	76.9	153	22.9	3.5	—	5.9	2.4
Quinoa Cup, ... Food 2 Food 2 • AHOLD USA, INC. Quinoa Cup, Sriracha	49.3	105	14.3	1.9	2.4	4.8	2.4

Spicy Korean Gochujang Seasoned Basmati Rice, Spicy Korean Gochujang vs Curry Couscous, Curry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Korean... Food 1 Food 1 • LT FOODS AMERICAS, INC. Spicy Korean Gochujang Seasoned Basmati Rice, Spicy Korean Gochujang	89.1	171	33.6	3.6	1.4	3.2	2.9
Curry Cousco... Food 2 Food 2 • TARGET STORES Curry Couscous, Curry	78.4	217	35.8	0.8	2.5	5.8	5.8

Rustic Scramble Kit vs Brown Rice With Quinoa & Lentils Seasoned With Herbs & Spices, Herbs & Spices

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rustic Scram... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Rustic Scramble Kit	9.7	129	7.1	1.2	1.2	7.1	10.6
Brown Rice W... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Brown Rice With Quinoa & Lentils Seasoned With Herbs & Spices, Herbs & Spices	73.4	92	16.4	—	1.6	1.6	2.8

Original Instant Mashed Potatoes, Original vs Jambalaya Seasoned White Rice With Bell Peppers And Savory Spices Big Easy Heat & Serve Rice, Jambalaya

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Ins... Food 1 Food 1 • ERBA FOOD PRODUCTS INC Original Instant Mashed Potatoes, Original	9.6	255	10.9	—	1.8	25.5	1.8
Jambalaya Se... Food 2 Food 2 • ZATARAIN'S INC. Jambalaya Seasoned White Rice With Bell Peppers And Savory Spices Big Easy Heat & Serve Rice, Jambalaya	89.1	171	32.9	—	0.7	2.5	3.6

Organic White & Red Quinoa vs Traditional Italian Polenta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whit... Food 1 Food 1 • RIVIANA FOODS INC. Organic White & Red Quinoa	53.4	128	27.2	—	5.6	1.6	4.8
Traditional ... Food 2 Food 2 • SAN GENNARO FOODS INC. Traditional Italian Polenta	27.9	70	15.0	1.0	1.0	—	2.0

Pacific, Organic Garlic & Herb Roasted Polenta vs Split Pea, Spinach & Coconut Dal Licious, Split Pea, Spinach & Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pacific, Org... Food 1 Food 1 • PACIFIC FOODS OF OREGON, INC. Pacific, Organic Garlic & Herb Roasted Polenta	19.9	80	13.0	—	3.0	2.5	2.0
Split Pea, S... Food 2 Food 2 • JAYDEN, INC. Split Pea, Spinach & Coconut Dal Licious, Split Pea, Spinach & Coconut	9.9	86	8.6	2.9	5.0	2.1	4.3

Quinoa Salad, Lentil vs Organic Yellow Cornmeal Polenta

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
Organic Yell... Food 2 Food 2 • ALANRIC FOOD DISTRIBUTORS, INC. Organic Yellow Cornmeal Polenta	31.9	64	13.6	—	0.8	0.4	1.6

Vitarroz Rice & Black Beans, 8 Oz vs Jamaican Style Jerk Potatoes And Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vitarroz Ric... Food 1 Food 1 • VITARROZ INTERNATIONAL FOODS LLC Vitarroz Rice & Black Beans, 8 Oz	66.8	356	77.8	—	2.2	—	8.9
Jamaican Sty... Food 2 Food 2 Jamaican Style Jerk Potatoes And Sauce	27.9	80	13.6	1.6	2.4	2.4	0.8

Rotini Marinara Flavor Pasta vs Organic Long Grain White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rotini Marin... Food 1 Food 1 • THE QUAKER OATS CO/GOLDEN GRAIN Rotini Marinara Flavor Pasta	100.0	156	22.8	3.6	1.6	4.8	4.8
Organic Long... Food 2 Food 2 • WEHAH FARM INC Organic Long Grain White Rice	100.0	179	38.6	—	0.7	—	3.6

Loaded Mashed Potato vs Vegetable Biryani

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Mashe... Food 1 Food 1 • AHOLD USA, INC. Loaded Mashed Potato	29.2	164	11.4	1.4	0.7	11.4	5.0
Vegetable Bi... Food 2 Food 2 • GREAT EASTERN SUN TRADING CO. Vegetable Biryani	56.9	196	24.9	—	3.0	9.1	3.0

Italian Sausage & Roasted Red Pepper Sauce With Fettuccine Pasta & Sauce Pack, Italian Sausage & Roasted Red vs Steamables White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Saus... Food 1 Food 1 • VALLEY FINE FOODS COMPANY Italian Sausage & Roasted Red Pepper Sauce With Fettuccine Pasta & Sauce Pack, Italian Sausage & Roasted Red	100.0	195	30.8	1.5	2.1	4.1	7.7
Steamables W... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Steamables White Rice	79.2	160	33.6	—	1.6	1.2	4.0

Entrees, Sides & Small Meals Comparisons For Diabetics