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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Teriyaki Chicken & Rice Perfect Blend Of Chicken, Rice And Savory Vegetables In A Sweet And Spicy Teriyaki Sauce Adventure Meals, Teriyaki Chicken & Rice vs Instant Mashed Potatoes, Buttery

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Teriyaki Chi... Food 1 Food 1 • WISE COMPANY, INC. Teriyaki Chicken & Rice Perfect Blend Of Chicken, Rice And Savory Vegetables In A Sweet And Spicy Teriyaki Sauce Adventure Meals, Teriyaki Chicken & Rice	86.4	368	67.7	13.2	1.5	2.9	17.7
Instant Mash... Food 2 Food 2 • SAVE MART SUPERMARKETS INC. Instant Mashed Potatoes, Buttery	39.1	393	75.0	3.6	3.6	5.4	7.1

Whole Foods Market, Classic Mashed Potatoes vs Konjac Spaghetti Shape Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Foods ... Food 1 Food 1 • BREAD & CIRCUS INC. Whole Foods Market, Classic Mashed Potatoes	43.4	143	17.1	0.7	1.4	7.1	2.1
Konjac Spagh... Food 2 Food 2 • MEGA SOUND (USA) LLC Konjac Spaghetti Shape Pasta	0.0	10	5.0	—	5.0	—	—

Sweet Sriracha vs Brown Whole Grain 90 Second Quick Rice, Brown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Sriracha Food 1 Food 1 • IMG HOLDINGS INC. Sweet Sriracha	61.5	317	68.3	8.3	15.0	3.3	16.7
Brown Whole ... Food 2 Food 2 • HARRIS-TEETER INC. Brown Whole Grain 90 Second Quick Rice, Brown	81.3	157	30.7	—	1.4	2.1	2.9

Instant Polenta vs Original Long Grain White Rice, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Polenta Food 1 Food 1 • ALANRIC FOOD DISTRIBUTORS, INC. Instant Polenta	60.0	350	77.5	—	2.5	—	—
Original Lon... Food 2 Food 2 • SCHNUCK MARKETS, INC. Original Long Grain White Rice, Original	96.9	179	35.0	—	—	2.9	3.6

Tomato & Herbs Sauce, Tomato & Herbs vs Original Shells & Cheese, Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato & Her... Food 1 Food 1 • UNCLE BEN'S INC. Tomato & Herbs Sauce, Tomato & Herbs	67.6	92	17.1	1.3	2.9	1.7	2.5
Original She... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Original Shells & Cheese, Cheese	55.8	324	44.1	4.4	1.5	11.8	10.3

Medium Lentil & Veggie Tikka Masala With Pumpkin & Sweet Peppers, Medium Lentil & Veggie Tikka Masala vs Latin Citrus Tuna

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Medium Lenti... Food 1 Food 1 • 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
Latin Citrus... Food 2 Food 2 • STARKIST CO. Latin Citrus Tuna	29.4	125	14.8	2.3	3.1	2.7	8.6

Organic Brown & Wild Rice vs Original Long Grain White Rice, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Brow... Food 1 Food 1 • GLENCOURT INC. Organic Brown & Wild Rice	100.0	161	32.1	0.4	—	1.8	3.6
Original Lon... Food 2 Food 2 • SCHNUCK MARKETS, INC. Original Long Grain White Rice, Original	96.9	179	35.0	—	—	2.9	3.6

Pork & Ginger Umami Pork Broth With Chilies, Ginger, Wild Atlantic Kombu & Ramen Noodles, Pork & Ginger vs Jasmine Rice With Quinoa Premium Rice Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork & Ginge... Food 1 Food 1 • POCO KITCHEN Pork & Ginger Umami Pork Broth With Chilies, Ginger, Wild Atlantic Kombu & Ramen Noodles, Pork & Ginger	95.0	273	53.5	7.1	3.0	8.1	19.2
Jasmine Rice... Food 2 Food 2 • RIVIANA FOODS INC. Jasmine Rice With Quinoa Premium Rice Blend	66.6	356	77.8	—	2.2	2.2	8.9

Peruvian Lentils Sofrito, Peruvian Lentils vs Cheesy Cauliflower Mash

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peruvian Len... Food 1 Food 1 • SOFRITO FOODS LLC Peruvian Lentils Sofrito, Peruvian Lentils	43.1	129	19.3	3.6	3.6	2.9	7.1
Cheesy Cauli... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Cheesy Cauliflower Mash	7.9	73	5.5	1.8	1.8	3.6	4.6

Hatch Green Chile Mashed Potatoes vs Aurora, Traditional Polenta Soup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hatch Green ... Food 1 Food 1 • RESER'S FINE FOODS, INC. Hatch Green Chile Mashed Potatoes	35.6	121	16.1	0.8	1.6	5.7	2.4
Aurora, Trad... Food 2 Food 2 • BUFFALINO U.S.A. INC. Aurora, Traditional Polenta Soup	41.9	83	18.3	—	0.8	—	1.7

Spartan, Mashed Potatoes, Sour Cream & Chives, Sour Cream & Chives vs Long Grain Brown & Wild Rice

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
Long Grain B... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Long Grain Brown & Wild Rice	100.0	161	31.3	—	2.0	2.8	2.8

Traditional Mashed Potatoes, Traditional vs Meal Kit, Roasted Chicken Shawarma Bowl With Tzatziki

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • TARGET STORES Traditional Mashed Potatoes, Traditional	49.1	186	19.3	1.4	1.4	11.4	1.4
Meal Kit, Ro... Food 2 Food 2 • CIY FOODS INC Meal Kit, Roasted Chicken Shawarma Bowl With Tzatziki	100.0	125	16.0	0.8	0.6	2.5	9.8

Cheddar & Bacon Cheesy In A Crispy Coating Mashed Potato Bites, Cheddar; Bacon vs Roasted Garlic Complete Potatoes, Roasted Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar & Ba... Food 1 Food 1 • MCCAIN FOODS USA, INC. Cheddar & Bacon Cheesy In A Crispy Coating Mashed Potato Bites, Cheddar; Bacon	54.4	247	34.1	1.2	1.2	9.4	7.1
Roasted Garl... Food 2 Food 2 • WAL-MART STORES, INC. Roasted Garlic Complete Potatoes, Roasted Garlic	32.9	393	67.9	3.6	7.1	12.5	7.1

Garlic Mashed Potatoes vs Classic Mashed Potatoes With Butter & Cream, Classic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Mashe... Food 1 Food 1 • RESER'S FINE FOODS, INC. Garlic Mashed Potatoes	37.6	121	16.9	0.8	1.6	4.8	2.4
Classic Mash... Food 2 Food 2 • IDAHOAN FOODS, LLC Classic Mashed Potatoes With Butter & Cream, Classic	35.0	393	71.4	3.6	7.1	8.9	7.1

One Pan Meal Kit vs Fully Cooked Gemelli Ready Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
One Pan Meal... Food 1 Food 1 • WINN-DIXIE STORES, INC. One Pan Meal Kit	100.0	150	13.9	1.8	1.3	6.8	6.6
Fully Cooked... Food 2 Food 2 • BARILLA G & R F.LLI S.P.A. Fully Cooked Gemelli Ready Pasta	71.0	158	34.2	—	4.2	1.3	5.8

Cheddar Cheese Flavor Magic Pop, Cheddar Cheese vs Ready To Serve Microwaveable Long Grain White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Chee... Food 1 Food 1 • SUSHI HOUSE, INC. Cheddar Cheese Flavor Magic Pop, Cheddar Cheese	5.8	300	60.0	—	—	—	20.0
Ready To Ser... Food 2 Food 2 • RIVIANA FOODS INC. Ready To Serve Microwaveable Long Grain White Rice	83.3	157	33.6	—	3.6	1.1	2.9

Ready To Serve Brown Rice vs Mountain Harvest Mashed Potatoes, 13.75 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ready To Ser... Food 1 Food 1 • RIVIANA FOODS INC. Ready To Serve Brown Rice	79.0	184	35.2	—	3.2	3.2	4.0
Mountain Har... Food 2 Food 2 • IDAHOAN FOODS, LLC Mountain Harvest Mashed Potatoes, 13.75 Oz	27.5	364	68.2	—	4.5	—	9.1

Organic, Brown Rice & Lentils, Brown vs Long Grain White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Bro... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Organic, Brown Rice & Lentils, Brown	27.8	75	13.3	0.8	1.7	1.3	1.7
Long Grain W... Food 2 Food 2 • SUNFOODS LLC Long Grain White Rice	73.7	129	27.9	—	1.4	—	2.9

Mashed Sweet Potatoes With Brown Sugar And Spices, Brown Sugar And Spices vs Crackin' Coconut Wicked Korma Curry Base With An Aromatic Blend Of Turmeric, Ginger And Garlic Korma Kit, Crackin' Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Sweet... Food 1 Food 1 • TOPS MARKETS, LLC Mashed Sweet Potatoes With Brown Sugar And Spices, Brown Sugar And Spices	71.5	141	28.2	11.1	1.5	2.6	1.5
Crackin' Coc... Food 2 Food 2 • WICKED FOODS, INC Crackin' Coconut Wicked Korma Curry Base With An Aromatic Blend Of Turmeric, Ginger And Garlic Korma Kit, Crackin' Coconut	47.2	110	10.3	6.2	1.5	8.1	0.7

Organic Hatch Pepper Polenta vs Veetee, Dene In Chicken Flavour Rice, Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hatc... Food 1 Food 1 • WORLD VARIETY PRODUCE, INC. Organic Hatch Pepper Polenta	47.7	79	16.6	—	0.7	—	2.0
Veetee, Dene... Food 2 Food 2 • VEETEE RICE LIMITED Veetee, Dene In Chicken Flavour Rice, Chicken	67.3	129	25.0	1.4	0.7	2.1	3.6

Entrees, Sides & Small Meals Comparisons For Diabetics