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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Wisconsin Cheddar Mashed Potatoes, Wisconsin Cheddar vs Rice & Lentil Pilaf

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wisconsin Ch... Food 1 Food 1 • IDAHOAN FOODS, LLC Wisconsin Cheddar Mashed Potatoes, Wisconsin Cheddar	36.8	36	71.4	7.1	3.6	7.1	10.7
Rice & Lenti... Food 2 Food 2 • ZB IMPORTING INC. Rice & Lentil Pilaf	61.4	160	34.0	5.0	3.0	—	5.0

Jasmine Cooked Rice, Jasmine vs Brown Whole Grain Rice With Shiitake Mushrooms, Brown With Shiitake Mushrooms

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jasmine Cook... Food 1 Food 1 • TARGET STORES Jasmine Cooked Rice, Jasmine	100.0	225	48.1	—	1.2	0.6	3.8
Brown Whole ... Food 2 Food 2 • SAFEWAY, INC. Brown Whole Grain Rice With Shiitake Mushrooms, Brown With Shiitake Mushrooms	88.9	170	30.6	1.4	—	3.4	3.4

Chicken Breast With Rib Meat & Mashed Potatoes With Gravy Roasted White Chicken Meat And Creamy Mashed Potatoes With Flavorful Chicken Gravy, Chicken Breast With Rib Meat & Mashed Potatoes vs Scramblers Ham And Colby Jack Scramble Kit

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Brea... Food 1 Food 1 • HORMEL FOODS CORPORATION Chicken Breast With Rib Meat & Mashed Potatoes With Gravy Roasted White Chicken Meat And Creamy Mashed Potatoes With Flavorful Chicken Gravy, Chicken Breast With Rib Meat & Mashed Potatoes	51.3	78	9.9	0.7	0.7	1.6	6.0
Scramblers H... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Scramblers Ham And Colby Jack Scramble Kit	9.5	188	7.1	1.2	1.2	10.6	14.1

:60 Second Pasta, Fusilli vs Cheddar & Sour Cream Mashed Potatoes, Cheddar & Sour Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
:60 Second P... Food 1 Food 1 • GIANT EAGLE, INC. :60 Second Pasta, Fusilli	100.0	150	28.0	0.5	2.0	1.5	6.5
Cheddar & So... Food 2 Food 2 • IDAHOAN FOODS, LLC Cheddar & Sour Cream Mashed Potatoes, Cheddar & Sour Cream	34.7	393	67.9	3.6	3.6	8.9	10.7

Original 90 Second Long Grain White Rice, Original vs Garlic Mashed Potatoes

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
Garlic Mashe... Food 2 Food 2 • HORMEL FOODS CORPORATION Garlic Mashed Potatoes	31.6	120	12.0	1.4	0.7	7.0	1.4

S!Deaway Foods Cuban Black Beans, 9.2 Oz vs Coconut Flavored Organic Rice, Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
S!Deaway Foo... Food 1 Food 1 • SIDEAWAY FOODS S!Deaway Foods Cuban Black Beans, 9.2 Oz	49.2	138	23.9	3.1	4.6	2.7	6.2
Coconut Flav... Food 2 Food 2 • WEHAH FARM INC Coconut Flavored Organic Rice, Coconut	100.0	220	40.0	3.3	1.3	4.7	4.7

Polenta With Porcini Mushrooms vs Cheese And Black Pepper Pasta, Cheese; Black Pepper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Polenta With... Food 1 Food 1 • WORLD FINER FOODS, INC. Polenta With Porcini Mushrooms	35.1	333	66.7	13.3	6.7	3.3	10.0
Cheese And B... Food 2 Food 2 • VIGO IMPORTING COMPANY Cheese And Black Pepper Pasta, Cheese; Black Pepper	63.6	357	62.5	7.1	3.6	4.5	14.3

Coconut Cream Homemade Style Flavored Ice, Coconut Cream vs Traditional Mashed Potatoes, Traditional

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Crea... Food 1 Food 1 • MAMITA'S ICES Coconut Cream Homemade Style Flavored Ice, Coconut Cream	43.6	110	18.6	15.3	—	2.5	2.5
Traditional ... Food 2 Food 2 • TARGET STORES Traditional Mashed Potatoes, Traditional	49.1	186	19.3	1.4	1.4	11.4	1.4

Big Bowl Marinara, Italian Sausage vs Basmati Rice Pilaf With Vegetable

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Big Bowl Mar... Food 1 Food 1 • CONAGRA BRANDS, INC. Big Bowl Marinara, Italian Sausage	47.7	82	11.4	2.5	1.6	2.5	3.3
Basmati Rice... Food 2 Food 2 • AXIOM APPAREL GROUP INC. Basmati Rice Pilaf With Vegetable	72.7	193	27.1	2.1	0.7	7.9	2.9

White Chicken Chili Easy Prep Meal Kit, White Chicken Chili vs Black Lentils, Black

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Chicke... Food 1 Food 1 • CONIFER SPECIALTIES INC. White Chicken Chili Easy Prep Meal Kit, White Chicken Chili	27.0	342	63.2	5.3	26.3	2.6	15.8
Black Lentil... Food 2 Food 2 • TARGET STORES Black Lentils, Black	23.3	173	30.7	1.3	14.7	—	13.3

Creamy Butter Mashed Potatoes, Creamy Butter vs Natural Homestyle Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Butte... Food 1 Food 1 • MEIJER, INC. Creamy Butter Mashed Potatoes, Creamy Butter	32.9	393	67.9	3.6	7.1	12.5	7.1
Natural Home... Food 2 Food 2 • PINELAND FARMS POTATO COMPANY INC. Natural Homestyle Mashed Potatoes	41.7	100	16.4	1.4	1.4	3.6	1.4

Pedon, Cooked Grains With Italian Extra Virgin Olive Oil vs Konjac Flour / White Rice Blend Plant Based Rice, Konjac Flour/White Rice Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pedon, Cooke... Food 1 Food 1 • THE ERIS CO. Pedon, Cooked Grains With Italian Extra Virgin Olive Oil	57.0	157	25.0	0.7	4.3	4.3	5.0
Konjac Flour... Food 2 Food 2 • STRUMBA MEDIA LLC Konjac Flour / White Rice Blend Plant Based Rice, Konjac Flour/White Rice Blend	23.9	70	15.0	—	3.0	—	2.0

Instant Mashed Potatoes, Roasted Garlic vs Mashed Potato Bowl, Roasted Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Mash... Food 1 Food 1 • RALEY'S Instant Mashed Potatoes, Roasted Garlic	33.4	348	78.3	4.4	4.3	—	8.7
Mashed Potat... Food 2 Food 2 • IDAHOAN FOODS, LLC Mashed Potato Bowl, Roasted Garlic	36.9	393	71.4	7.1	3.6	8.9	7.1

Mashed Potatoes, Sour Cream & Chives vs Traditional Vegetable Fried Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potat... Food 1 Food 1 • BOB EVANS FARMS INC Mashed Potatoes, Sour Cream & Chives	35.7	105	16.1	1.6	1.6	4.0	1.6
Traditional ... Food 2 Food 2 • WORLD FINER FOODS, INC. Traditional Vegetable Fried Rice	72.9	179	27.9	1.4	1.4	5.0	4.3

Vegetable Spirals Brown Rice Pasta vs Paw Patrol Macaroni & Cheese Dinner

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Sp... Food 1 Food 1 Vegetable Spirals Brown Rice Pasta	84.4	362	77.6	—	3.4	3.5	6.9
Paw Patrol M... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Paw Patrol Macaroni & Cheese Dinner	91.1	357	70.0	10.0	2.9	2.9	12.9

Homestyle Mashed Potatoes vs Jasmine Aromatic Long Grain Rice, Jasmine

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ma... Food 1 Food 1 • THE KROGER CO. Homestyle Mashed Potatoes	41.6	121	16.4	1.4	1.4	5.0	2.1
Jasmine Arom... Food 2 Food 2 • RIVIANA FOODS INC. Jasmine Aromatic Long Grain Rice, Jasmine	100.0	193	40.0	—	—	2.1	3.6

Freeze Dried Fusilli Pasta With Italian Sausage vs Chicken & Broccoli Orzo Pasta With Creamy Cheese Sauce, Broccoli Florets, & Seasoning Skillets, Chicken & Broccoli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freeze Dried... Food 1 Food 1 • OREGON FREEZE DRY FOODS INC. Freeze Dried Fusilli Pasta With Italian Sausage	58.6	426	55.7	13.1	4.9	13.1	18.0
Chicken & Br... Food 2 Food 2 • 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

Mashed Potatoes, Buttery Homestyle vs Vegetable Medley Quinoa & Brown Rice Blend, Vegetable Medley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potat... Food 1 Food 1 • IDAHOAN FOODS, LLC Mashed Potatoes, Buttery Homestyle	36.8	393	71.4	7.1	3.6	10.7	7.1
Vegetable Me... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Vegetable Medley Quinoa & Brown Rice Blend, Vegetable Medley	61.2	143	25.7	2.1	3.6	2.9	3.6

Italian Sausage & Roasted Red Pepper Sauce With Fettuccine Pasta & Sauce Pack, Italian Sausage & Roasted Red vs Chef Boyardee, Mac & Cheese, Pasta In Cheese Sauce, Chef Boyardee, Mac & Cheese, Pasta In Cheese Sauce

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
Chef Boyarde... Food 2 Food 2 • CONAGRA BRANDS, INC. Chef Boyardee, Mac & Cheese, Pasta In Cheese Sauce, Chef Boyardee, Mac & Cheese, Pasta In Cheese Sauce	35.5	89	10.4	1.0	1.5	4.0	3.5

Golden Pheasant, Polenta vs Seasoned Mushrooms Curry, Mild, Mild

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Pheas... Food 1 Food 1 • POLENTA CO Golden Pheasant, Polenta	53.2	357	80.0	—	2.9	1.4	5.7
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

Entrees, Sides & Small Meals Comparisons For Diabetics