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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Spanish Style Brown Rice With Black Quinoa vs Instant Mashed Potatoes, Butter & Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spanish Styl... Food 1 Food 1 • TARGET STORES Spanish Style Brown Rice With Black Quinoa	87.6	100	19.2	0.4	0.8	1.7	2.1
Instant Mash... Food 2 Food 2 • IGA, INC. Instant Mashed Potatoes, Butter & Herb	37.0	393	71.4	7.1	3.6	7.1	7.1

Fully Cooked Rotini Ready Pasta vs Organic Elbow Brown Rice Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fully Cooked... Food 1 Food 1 • BARILLA G & R F.LLI S.P.A. Fully Cooked Rotini Ready Pasta	71.0	158	34.2	—	4.2	1.3	5.8
Organic Elbo... Food 2 Food 2 Organic Elbow Brown Rice Pasta	86.3	368	79.0	—	1.8	3.5	7.0

Thai Fired Rice vs Ben's Original Ready Rice, Chicken Flavored Whole Grain Brown, 8.8 Oz. Pouch, Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thai Fired Rice Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Thai Fired Rice	63.3	144	26.4	—	0.8	3.2	3.2
Ben's Origin... Food 2 Food 2 • UNCLE BEN'S INC. Ben's Original Ready Rice, Chicken Flavored Whole Grain Brown, 8.8 Oz. Pouch, Chicken	81.5	88	16.8	0.4	0.4	1.6	2.0

Mashed Potatoes vs Panamanian Garbanzo Sofrito, Panamanian Garbanzo

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potatoes Food 1 Food 1 • BASIC AMERICAN FOODS, INC. Mashed Potatoes	33.3	381	85.7	—	4.8	—	9.5
Panamanian G... Food 2 Food 2 • SOFRITO FOODS LLC Panamanian Garbanzo Sofrito, Panamanian Garbanzo	35.5	113	15.5	3.5	2.8	3.5	4.9

Mild Chana Masala, Mild vs Black Beans And Beef

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild Chana M... Food 1 Food 1 • GALAXY DISTRIBUTORS OF SUFFOLK COUNTY INC. Mild Chana Masala, Mild	65.9	253	34.7	3.2	12.0	8.7	9.3
Black Beans ... Food 2 Food 2 • SAMPCO, INC. Black Beans And Beef	9.7	127	9.1	—	—	3.6	10.9

Jasmine Rice vs Potato And Onion Pierogi, Potato; Onion

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jasmine Rice Food 1 Food 1 • GOLDEN STAR TRADING, INC. Jasmine Rice	95.1	122	28.3	—	1.7	—	3.9
Potato And O... Food 2 Food 2 • DELICIOUS FRESH PIEROGI, INC. Potato And Onion Pierogi, Potato; Onion	75.1	163	32.5	1.6	1.6	1.6	4.9

Chive & Onion Mashed Potatoes, Chive & Onion vs Creamy & Buttery Homestyle Yukon Gold Mashed Potatoes, Creamy & Buttery

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chive & Onio... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Chive & Onion Mashed Potatoes, Chive & Onion	37.1	166	13.3	1.3	0.7	11.3	2.7
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

Yummy Bunnies & Cheddar Pasta & Cheese vs Old El Paso Stand 'N Stuff Taco Shells Family Size, 20 Count, 9.4 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yummy Bunnie... Food 1 Food 1 • GENERAL MILLS, INC. Yummy Bunnies & Cheddar Pasta & Cheese	46.0	410	64.1	5.1	2.6	10.3	12.8
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

Instant Couscous vs Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Cous... Food 1 Food 1 • CACHERE DISTRIBUTING INC. Instant Couscous	82.1	351	75.4	1.8	1.8	0.9	10.5
Mashed Potatoes Food 2 Food 2 • IDAHOAN FOODS, LLC Mashed Potatoes	36.9	379	72.4	6.9	6.9	10.3	6.9

Maltose vs Instant Polenta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maltose Food 1 Food 1 • CTF Maltose	9.8	400	90.0	—	40.0	—	10.0
Instant Polenta Food 2 Food 2 • RUBINELLI INC Instant Polenta	45.4	355	77.4	—	3.2	—	6.5

Sea Salt In Bone Broth Rice Cooked vs Medium Lentil & Veggie Tikka Masala With Pumpkin & Sweet Peppers, Medium Lentil & Veggie Tikka Masala

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
Medium Lenti... Food 2 Food 2 • INTERGGS, INC. Medium Lentil & Veggie Tikka Masala With Pumpkin & Sweet Peppers, Medium Lentil & Veggie Tikka Masala	57.3	67	12.6	2.5	2.5	1.8	2.5

Microwaveable Roasted Chicken Rice, Roasted Chicken vs Basmati Ready Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Microwaveabl... Food 1 Food 1 • HY-VEE, INC. Microwaveable Roasted Chicken Rice, Roasted Chicken	79.2	150	28.6	0.7	—	2.1	3.6
Basmati Read... Food 2 Food 2 • UNCLE BEN'S INC. Basmati Ready Rice	85.5	92	18.3	—	0.4	1.3	2.1

Mtr, Jeera Rice, Cumin Rice vs Brown Jasmine Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mtr, Jeera R... Food 1 Food 1 • WAND GROUP INC. Mtr, Jeera Rice, Cumin Rice	59.1	160	24.0	—	—	6.4	2.4
Brown Jasmin... Food 2 Food 2 • CAROLINAS VINTAGE, LLC Brown Jasmine Rice	55.3	160	26.4	—	4.0	4.0	3.2

Cuban Style Black Bean & Plantain Baked Plant Based Balls vs Brown And Wild Whole Grain Rice With Quinoa, Brown And Wild With Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cuban Style ... Food 1 Food 1 • VEGGIELAND, LLC Cuban Style Black Bean & Plantain Baked Plant Based Balls	21.3	188	20.0	7.1	7.1	7.1	8.2
Brown And Wi... Food 2 Food 2 • SAFEWAY, INC. Brown And Wild Whole Grain Rice With Quinoa, Brown And Wild With Quinoa	100.0	190	37.4	0.7	—	3.4	4.1

Spartan, Mashed Potatoes, Sour Cream & Chives, Sour Cream & Chives vs Organic Brown & Red Rice With Chia & Kale, Chia & Kale

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Mas... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Mashed Potatoes, Sour Cream & Chives, Sour Cream & Chives	29.4	364	72.7	4.6	4.5	2.3	9.1
Organic Brow... Food 2 Food 2 • SEEDS OF CHANGE INCORPORATED Organic Brown & Red Rice With Chia & Kale, Chia & Kale	95.2	112	21.7	0.4	1.7	2.1	2.1

Quinoa With Basil Pesto Quick Cup, Basil Pesto vs Minute, Ready To Serve! Long Grain White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa With ... Food 1 Food 1 • INTERNATIONAL DELICACIES INC. Quinoa With Basil Pesto Quick Cup, Basil Pesto	42.7	200	12.0	—	2.2	14.7	4.4
Minute, Read... Food 2 Food 2 • RIVIANA FOODS INC. Minute, Ready To Serve! Long Grain White Rice	79.3	152	33.6	—	1.6	1.2	3.2

Organic Traditional Polenta vs Pasta Mia Penne Napolitana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Trad... Food 1 Food 1 • FRIEDA'S, INC. Organic Traditional Polenta	35.9	71	15.9	—	—	—	1.8
Pasta Mia Pe... Food 2 Food 2 • HAGG INTERESTS, INC. Pasta Mia Penne Napolitana	42.2	134	18.6	2.7	3.3	5.3	3.0

Morccan Bazar Ancient Grain Fusion vs Essential Everyday, Loaded Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Morccan Baza... Food 1 Food 1 • MADE IN NATURE, INC. Morccan Bazar Ancient Grain Fusion	41.6	93	17.9	2.1	2.9	1.1	2.9
Essential Ev... Food 2 Food 2 • SUPERVALU, INC. Essential Everyday, Loaded Mashed Potatoes	32.8	393	67.9	7.1	7.1	10.7	10.7

Long Grain Brown & Wild Rice vs Jasmine Rice, Jasmine

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain B... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Long Grain Brown & Wild Rice	100.0	161	31.3	—	2.0	2.8	2.8
Jasmine Rice... Food 2 Food 2 • THE KROGER CO. Jasmine Rice, Jasmine	95.2	185	39.5	—	0.8	1.2	3.2

Chicken Hearty Rotini Pasta In A Savory Chicken Flavored Sauce With Carrots, Peas, And Bell Peppers Pasta Mix, Chicken vs Bacon & Cheddar Chipotle Mashed Potatoes Blended With Real Cheese, Chipotle Pepper & Bacon Flavors, Bacon & Cheddar Chipotle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Hear... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Chicken Hearty Rotini Pasta In A Savory Chicken Flavored Sauce With Carrots, Peas, And Bell Peppers Pasta Mix, Chicken	89.2	386	71.4	7.1	5.7	5.0	11.4
Bacon & Ched... Food 2 Food 2 • IDAHOAN FOODS, LLC Bacon & Cheddar Chipotle Mashed Potatoes Blended With Real Cheese, Chipotle Pepper & Bacon Flavors, Bacon & Cheddar Chipotle	34.7	393	67.9	3.6	3.6	8.9	10.7

Entrees, Sides & Small Meals Comparisons For Diabetics