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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Velveeta Cheesy Bowls Bacon Mac & Cheese, 9 Oz vs Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Velveeta Che... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Velveeta Cheesy Bowls Bacon Mac & Cheese, 9 Oz	70.4	133	14.9	2.4	0.8	5.5	6.3
Brown Rice Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Brown Rice	83.1	192	36.8	0.8	3.2	2.8	3.2

Butter & Herb Mashed Potatoes, Butter & Herb vs Barley & Lentils A Ready To Heat Blend Of Barley & Green Lentils With Extra Virgin Olive Oil & Sea Salt, Barley & Lentils

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter & Her... Food 1 Food 1 • GENERAL MILLS, INC. Butter & Herb Mashed Potatoes, Butter & Herb	35.0	400	76.0	4.0	4.0	8.0	8.0
Barley & Len... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Barley & Lentils A Ready To Heat Blend Of Barley & Green Lentils With Extra Virgin Olive Oil & Sea Salt, Barley & Lentils	100.0	165	31.3	0.4	6.0	2.4	7.2

Mashed Potatoes Blended With Roasted Garlic vs Bold In Hot Sauce With Rice & Beans Tuna Creations, Bold In Hot Sauce With Rice & Beans

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potat... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Mashed Potatoes Blended With Roasted Garlic	33.4	348	78.3	4.4	4.3	—	8.7
Bold In Hot ... Food 2 Food 2 • STARKIST CO. Bold In Hot Sauce With Rice & Beans Tuna Creations, Bold In Hot Sauce With Rice & Beans	23.4	129	16.5	1.2	2.4	3.5	8.2

Freeze Dried Chicken Teriyaki With Rice And Vegetables, Chicken Teriyaki vs Mild Indian Channa Masala Chickpeas Slow Cooked With Onions, Tomatoes & Spices, Mild Indian Channa Masala

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
Mild Indian ... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Mild Indian Channa Masala Chickpeas Slow Cooked With Onions, Tomatoes & Spices, Mild Indian Channa Masala	35.4	121	16.4	4.3	3.6	4.3	4.3

Mediterranean Tomato & Olive With Pasta vs Jamaican Style Jerk Potatoes And Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • ATLANTIC NATURAL FOODS LLC Mediterranean Tomato & Olive With Pasta	33.7	90	13.4	2.8	1.4	2.1	3.5
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

S!Deaway Foods Riced Cauliflower, 8.5 Oz vs Maltose

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
S!Deaway Foo... Food 1 Food 1 • SIDEAWAY FOODS S!Deaway Foods Riced Cauliflower, 8.5 Oz	10.0	25	4.2	1.7	—	—	1.7
Maltose Food 2 Food 2 • CTF Maltose	9.8	400	90.0	—	40.0	—	10.0

Organic Spanish Style With Quinoa Peppers & Corn Rice vs Creamy & Buttery Homestyle Yukon Gold Mashed Potatoes, Creamy & Buttery

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Span... Food 1 Food 1 • SEEDS OF CHANGE INCORPORATED Organic Spanish Style With Quinoa Peppers & Corn Rice	100.0	193	37.3	0.7	3.3	3.0	4.0
Creamy & But... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Creamy & Buttery Homestyle Yukon Gold Mashed Potatoes, Creamy & Buttery	37.6	105	15.3	0.8	—	4.0	2.4

Southwest Pinto Beans With White Rice & Vegetables vs Black Beans And Beef

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
Black Beans ... Food 2 Food 2 • SAMPCO, INC. Black Beans And Beef	9.7	127	9.1	—	—	3.6	10.9

Coconut Jasmine Rice, Coconut vs Fried Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Jasm... Food 1 Food 1 • GOLDEN STAR TRADING, INC. Coconut Jasmine Rice, Coconut	100.0	189	39.4	3.9	1.7	1.9	3.9
Fried Rice Food 2 Food 2 • RIVIANA FOODS INC. Fried Rice	81.2	168	35.2	1.6	2.4	2.0	3.2

Basil Chili Rice vs Organic Forbidden Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Basil Chili ... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Basil Chili Rice	61.2	152	26.4	0.8	1.6	3.2	4.0
Organic Forb... Food 2 Food 2 • LOTUS FOODS Organic Forbidden Rice	100.0	181	38.1	0.5	2.4	1.2	4.8

Spicy Fried Rice With Chili & Sichuan Pepper Powder, Spicy vs Old El Paso Stand 'N Stuff Taco Shells Family Size, 20 Count, 9.4 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Fried ... Food 1 Food 1 • LEE KUM KEE CO. LTD. Spicy Fried Rice With Chili & Sichuan Pepper Powder, Spicy	100.0	190	35.6	4.7	1.2	3.6	3.6
Old El Paso ... Food 2 Food 2 • GENERAL MILLS, INC. Old El Paso Stand 'N Stuff Taco Shells Family Size, 20 Count, 9.4 Oz	28.6	481	63.0	—	7.4	22.2	7.4

Cheddar Vegan Flavored Delicious Crunchy Corn, Cheddar vs Mild Chana Masala, Mild

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Vega... Food 1 Food 1 • LOVE CORN LTD Cheddar Vegan Flavored Delicious Crunchy Corn, Cheddar	11.6	450	70.0	2.5	10.0	10.0	10.0
Mild Chana M... Food 2 Food 2 • GALAXY DISTRIBUTORS OF SUFFOLK COUNTY INC. Mild Chana Masala, Mild	65.9	253	34.7	3.2	12.0	8.7	9.3

Country Style Mashed Potatoes vs 100% Real Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Country Styl... Food 1 Food 1 • MILTON G. WALDBAUM COMPANY Country Style Mashed Potatoes	29.8	89	13.7	1.6	1.6	2.8	2.4
100% Real Ma... Food 2 Food 2 • BIG Y FOODS, INC. 100% Real Mashed Potatoes	27.4	368	79.0	—	5.3	—	10.5

Organic Yellow Cornmeal Polenta vs Sweet Organic Mashed Potatoes, Sweet

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Yell... Food 1 Food 1 • ALANRIC FOOD DISTRIBUTORS, INC. Organic Yellow Cornmeal Polenta	31.9	64	13.6	—	0.8	0.4	1.6
Sweet Organi... Food 2 Food 2 • TARGET STORES Sweet Organic Mashed Potatoes, Sweet	49.4	157	20.0	8.6	2.1	7.9	1.4

Kung Pao Asian Cuisine vs All Natural Mashed Potatoes

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
All Natural ... Food 2 Food 2 • BOB EVANS FARMS INC All Natural Mashed Potatoes	39.6	121	15.7	1.4	1.4	5.7	2.1

Organic Cooked Quinoa vs Fettuccine Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cook... Food 1 Food 1 • WAL-MART STORES, INC. Organic Cooked Quinoa	51.3	133	24.2	—	2.5	2.1	5.0
Fettuccine P... Food 2 Food 2 • BUITONI FOOD COMPANY Fettuccine Pasta	83.9	277	55.4	—	3.6	1.8	10.8

Organic Brown & Red Rice With Chia & Kale, Chia & Kale vs Roasted Chicken 90 Second Rice With Herbs, Roasted Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Brow... Food 1 Food 1 • 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
Roasted Chic... Food 2 Food 2 • TARGET STORES Roasted Chicken 90 Second Rice With Herbs, Roasted Chicken	73.4	88	15.7	0.4	0.8	1.6	2.8

Loaded Mashed Potatoes With Bacon vs Pacific, Organic Polenta, Original, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Mashe... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Loaded Mashed Potatoes With Bacon	29.2	164	11.4	1.4	0.7	11.4	5.0
Pacific, Org... Food 2 Food 2 • PACIFIC FOODS OF OREGON, INC. Pacific, Organic Polenta, Original, Original	17.9	70	12.0	—	3.0	2.0	1.0

Refried Beans Frijoles Refritos, Refried Beans vs Four Cheese Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Refried Bean... Food 1 Food 1 • DURVILL LLC Refried Beans Frijoles Refritos, Refried Beans	56.8	180	28.1	4.7	5.5	4.7	6.3
Four Cheese ... Food 2 Food 2 • WESTERN FAMILY FOODS, INC. Four Cheese Mashed Potatoes	37.1	357	71.4	3.6	3.6	5.4	7.1

Homestyle Mashed Potatoes vs Indian Spinach Dal Cooked With Yellow Lentils In A Lightly Spiced Sauce, Indian Spinach Dal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ma... Food 1 Food 1 • THE FEDERATED GROUP, INC. Homestyle Mashed Potatoes	27.4	368	79.0	—	5.3	—	10.5
Indian Spina... Food 2 Food 2 • 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

Entrees, Sides & Small Meals Comparisons For Diabetics