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

Brown Rice vs Seasoned Mushrooms Curry, Mild, Mild

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Brown Rice	83.1	192	36.8	0.8	3.2	2.8	3.2
Seasoned Mus... Food 2 Food 2 • PEACH RECORDS ASSOCIATES LLC Seasoned Mushrooms Curry, Mild, Mild	35.4	155	20.0	1.0	2.0	7.0	3.0

Original 90 Second Long Grain White Rice, Original vs Organic Cooked Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original 90 ... Food 1 Food 1 • TARGET STORES Original 90 Second Long Grain White Rice, Original	99.4	104	20.5	—	0.4	1.4	2.0
Organic Cook... Food 2 Food 2 • MINSLEY, INC. Organic Cooked Quinoa	53.3	133	25.0	—	2.5	2.1	5.0

Sour Cream & Chives Mashed Potatoes, Sour Cream & Chives vs Loaded Mashed Potatoes, Loaded Mashed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sour Cream &... Food 1 Food 1 • 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
Loaded Mashe... Food 2 Food 2 • TARGET STORES Loaded Mashed Potatoes, Loaded Mashed	33.4	145	16.1	0.8	2.4	7.3	4.0

Hannaford, Cheddar Bacon Mashed Potatoes vs Saffron Rice, Saffron

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hannaford, C... Food 1 Food 1 • HANNAFORD BROS. CO. Hannaford, Cheddar Bacon Mashed Potatoes	33.7	93	13.6	0.7	1.4	3.9	2.9
Saffron Rice... Food 2 Food 2 • TARGET STORES Saffron Rice, Saffron	61.4	136	25.6	—	0.8	2.4	3.2

Organic Chicken Risotto, Chicken vs Rana Tagliatelle Grilled Chicken & Piccata Sauce, 40 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Chic... Food 1 Food 1 • HEALTHVERVE FOOD MANUFACTURING USA, INC. Organic Chicken Risotto, Chicken	73.4	167	35.2	—	0.9	1.4	3.7
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

Chicken & Broccoli Orzo Pasta With Creamy Cheese Sauce, Broccoli Florets, & Seasoning Skillets, Chicken & Broccoli vs Fresh Buttery Chive & Dill Smash In Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken & Br... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Chicken & Broccoli Orzo Pasta With Creamy Cheese Sauce, Broccoli Florets, & Seasoning Skillets, Chicken & Broccoli	73.1	321	47.6	6.0	2.4	9.5	11.9
Fresh Butter... Food 2 Food 2 • GROWERS EXPRESS LLC Fresh Buttery Chive & Dill Smash In Bag	39.7	100	15.7	1.4	1.4	3.2	2.1

Yukon Gold Mashed Potatoes, Yukon Gold vs Coconut Jasmine Rice, Coconut

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
Coconut Jasm... Food 2 Food 2 • GOLDEN STAR TRADING, INC. Coconut Jasmine Rice, Coconut	100.0	189	39.4	3.9	1.7	1.9	3.9

Roland, Polenta vs Caribbean Style Brown Rice With Black Beans, Caribbean Style With Black Beans

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roland, Polenta Food 1 Food 1 • AMERICAN ROLAND FOOD LLC Roland, Polenta	31.5	320	72.0	4.0	8.0	—	8.0
Caribbean St... Food 2 Food 2 • TARGET STORES Caribbean Style Brown Rice With Black Beans, Caribbean Style With Black Beans	85.5	104	19.2	0.4	1.2	1.7	2.9

Fully Cooked Penne Ready Pasta vs Red Skin Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fully Cooked... Food 1 Food 1 • BARILLA G & R F.LLI S.P.A. Fully Cooked Penne Ready Pasta	71.0	158	34.2	—	4.2	1.3	5.8
Red Skin Mas... Food 2 Food 2 • HANNAFORD BROS. CO. Red Skin Mashed Potatoes	41.7	100	16.4	1.4	1.4	3.2	2.1

Pesto Fusilli Pasta, Pesto vs Vanilla Pudding To Go, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pesto Fusill... Food 1 Food 1 • VIVA LA MAMMA U.S.A. , INC. Pesto Fusilli Pasta, Pesto	100.0	250	25.7	1.0	2.3	12.7	6.3
Vanilla Pudd... Food 2 Food 2 • EPICERIE DE FRANCE, CORP Vanilla Pudding To Go, Vanilla	23.8	94	14.1	10.6	—	2.9	2.4

Duo To Go Soft Cake Bar, Vanilla; Chocolate vs Chicken Flavored Brown Rice With Carrot & Spring Onion, Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Duo To Go So... Food 1 Food 1 • TRUSOUTH OIL LLC Duo To Go Soft Cake Bar, Vanilla; Chocolate	26.7	444	51.9	37.0	—	25.9	3.7
Chicken Flav... Food 2 Food 2 • LEE KUM KEE CO. LTD. Chicken Flavored Brown Rice With Carrot & Spring Onion, Chicken	100.0	198	31.2	1.6	1.6	6.7	3.6

Paleo With Cauliflower Pasta Chicken Penne Alla Vodka vs All Natural Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Paleo With C... Food 1 Food 1 • CAL CHEFS, LLC Paleo With Cauliflower Pasta Chicken Penne Alla Vodka	44.7	142	13.7	2.1	1.6	5.8	9.0
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

Chicken Flavored Gravy & Mashed Potatoes, Chicken vs Instant Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Flav... Food 1 Food 1 • GENERAL MILLS, INC. Chicken Flavored Gravy & Mashed Potatoes, Chicken	35.2	385	76.9	—	7.7	3.9	7.7
Instant Mash... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Instant Mashed Potatoes	31.4	364	81.8	—	9.1	—	9.1

Savory Tuscan Style Superfood Skillet vs Thai Vegetable Peanuts Simmered In Coconut Milk & Spices, Thai Vegetable Peanut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Savory Tusca... Food 1 Food 1 • NASOYA FOODS USA, LLC Savory Tuscan Style Superfood Skillet	22.8	187	11.1	5.1	5.1	10.6	14.1
Thai Vegetab... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Thai Vegetable Peanuts Simmered In Coconut Milk & Spices, Thai Vegetable Peanut	31.5	129	13.6	5.7	2.1	7.1	3.6

Thai Yellow Curry With Jasmine Rice Entree Kit, Thai Yellow Curry With Jasmine Rice vs Spanish Style With Tomatoes & Peppers Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thai Yellow ... Food 1 Food 1 • AMERICAN HALAL COMPANY, INC. Thai Yellow Curry With Jasmine Rice Entree Kit, Thai Yellow Curry With Jasmine Rice	100.0	152	24.4	2.2	1.3	5.2	3.0
Spanish Styl... Food 2 Food 2 Spanish Style With Tomatoes & Peppers Rice	96.9	179	35.7	1.4	0.7	2.1	4.3

Instant Brown Rice vs Jasmine With Quinoa Premium Rice Blend, Jasmine With Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Brow... Food 1 Food 1 • FRESH & EASY Instant Brown Rice	60.6	349	76.7	—	4.7	2.3	9.3
Jasmine With... Food 2 Food 2 • RIVIANA FOODS INC. Jasmine With Quinoa Premium Rice Blend, Jasmine With Quinoa	66.6	356	77.8	—	2.2	2.2	8.9

Basmati 90 Second Rice, Basmati vs Sour Cream & Chive 100% Russet Mashed Potatoes Seasoned With Sour Cream & Chives, Sour Cream & Chive

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Basmati 90 S... Food 1 Food 1 • TARGET STORES Basmati 90 Second Rice, Basmati	100.0	185	38.2	—	—	2.0	4.0
Sour Cream &... Food 2 Food 2 • HY-VEE, INC. Sour Cream & Chive 100% Russet Mashed Potatoes Seasoned With Sour Cream & Chives, Sour Cream & Chive	33.4	348	78.3	4.4	4.3	—	8.7

Pre Cooked Couscous vs Chili Garlic Flavored Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pre Cooked C... Food 1 Food 1 • AMERICAN ROLAND FOOD LLC Pre Cooked Couscous	83.7	367	76.7	—	5.0	—	13.3
Chili Garlic... Food 2 Food 2 • UNCLE BEN'S INC. Chili Garlic Flavored Rice	77.4	134	27.5	0.7	—	1.4	2.8

Grande Hard & Soft Taco Kit vs Mushroom Instant Mashed Potatoes, Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grande Hard ... Food 1 Food 1 • B&G FOODS, INC. Grande Hard & Soft Taco Kit	74.5	256	48.8	1.2	2.4	3.7	7.3
Mushroom Ins... Food 2 Food 2 • ERBA FOOD PRODUCTS INC Mushroom Instant Mashed Potatoes, Mushroom	9.6	255	10.9	1.8	1.8	25.5	1.8

Homestyle Mashed Potatoes vs Cheesy Ham & Hash Browns Cheese Sauce With Savory Ham Morning Bakes, Cheesy Ham & Hash Browns

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ma... Food 1 Food 1 • HORMEL FOODS CORPORATION Homestyle Mashed Potatoes	33.6	120	12.7	1.4	0.7	7.0	1.4
Cheesy Ham &... Food 2 Food 2 • CONAGRA BRANDS, INC. Cheesy Ham & Hash Browns Cheese Sauce With Savory Ham Morning Bakes, Cheesy Ham & Hash Browns	59.3	104	17.7	2.1	2.1	2.1	3.7

Entrees, Sides & Small Meals Comparisons For Diabetics