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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Potato Gems vs Marvel Spidey And His Amazing Friends Pasta & Cheddar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Gems Food 1 Food 1 • BLUE CHIP GROUP INC. Potato Gems	39.1	367	73.3	3.3	6.7	5.0	6.7
Marvel Spide... Food 2 Food 2 • GENERAL MILLS, INC. Marvel Spidey And His Amazing Friends Pasta & Cheddar	65.5	377	67.9	5.7	3.8	6.6	13.2

Vegetable Medley Quinoa & Brown Rice Blend, Vegetable Medley vs Steamables Whole Grain Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Me... Food 1 Food 1 • 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
Steamables W... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Steamables Whole Grain Brown Rice	85.1	171	32.1	—	1.4	3.6	2.9

Idahoan, Buttery Homestyle Mashed Potatoes vs Giant, Mashed Potato With Garlic Chive Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Idahoan, But... Food 1 Food 1 • IDAHOAN FOODS, LLC Idahoan, Buttery Homestyle Mashed Potatoes	36.8	393	71.4	7.1	3.6	10.7	7.1
Giant, Mashe... Food 2 Food 2 • AHOLD USA, INC. Giant, Mashed Potato With Garlic Chive Butter	33.4	143	12.9	1.4	0.7	9.3	2.1

Spicy Korean Gochujag, Spicy Korean vs Brown 90 Second Whole Grain Rice, Brown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Korean... Food 1 Food 1 • CUGINO'S GOURMET FOODS, INC. Spicy Korean Gochujag, Spicy Korean	39.3	312	65.6	3.1	3.1	—	9.4
Brown 90 Sec... Food 2 Food 2 • TARGET STORES Brown 90 Second Whole Grain Rice, Brown	87.4	100	18.5	0.4	0.8	1.8	2.0

Cajun Brown Rice Seasoned Brown Rice With Traditional Louisiana Herbs And Spices Big Easy Heat & Serve Rice, Cajun Brown Rice vs 90 Second Whole Grain Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cajun Brown ... Food 1 Food 1 • ZATARAIN'S INC. Cajun Brown Rice Seasoned Brown Rice With Traditional Louisiana Herbs And Spices Big Easy Heat & Serve Rice, Cajun Brown Rice	81.1	164	30.7	0.7	1.4	2.9	3.6
90 Second Wh... Food 2 Food 2 • TARGET STORES 90 Second Whole Grain Quinoa	100.0	172	29.5	—	3.1	4.4	6.2

Vanilla & Chocolate Flavored Sesame Halva, Vanilla; Chocolate vs Mashed Potatoes, Sour Cream & Chives

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla & Ch... Food 1 Food 1 • GREAT LAKES PLANERS Vanilla & Chocolate Flavored Sesame Halva, Vanilla; Chocolate	29.5	553	47.4	23.7	5.3	34.2	13.2
Mashed Potat... Food 2 Food 2 • BOB EVANS FARMS INC Mashed Potatoes, Sour Cream & Chives	35.7	105	16.1	1.6	1.6	4.0	1.6

Baked With Real Milk, Butter, Brown Sugar, & Roasted Pecans Mashed Sweet Potatoes, Real Milk, Butter, Brown Sugar, & Roasted Pecans vs Enriched Long Grain White Rice, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baked With R... Food 1 Food 1 • RESER'S FINE FOODS, INC. Baked With Real Milk, Butter, Brown Sugar, & Roasted Pecans Mashed Sweet Potatoes, Real Milk, Butter, Brown Sugar, & Roasted Pecans	81.1	143	26.8	11.3	2.4	4.2	1.8
Enriched Lon... Food 2 Food 2 • GIANT EAGLE, INC. Enriched Long Grain White Rice, Original	96.9	179	35.0	—	—	2.9	3.6

Sticky Organic Rice, Sticky vs Chili Mac Beans, Elbow Macaroni, Seasoned Ground Beef In A Rich Beef Sauce Adventure Meals, Chili Mac

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sticky Organ... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Sticky Organic Rice, Sticky	96.5	150	35.0	—	0.4	—	2.1
Chili Mac Be... Food 2 Food 2 • WISE COMPANY, INC. Chili Mac Beans, Elbow Macaroni, Seasoned Ground Beef In A Rich Beef Sauce Adventure Meals, Chili Mac	62.5	394	59.1	6.1	9.1	9.1	19.7

Deluxe Baked Mashed Potatoes vs Instant Mashed Potatoes, Roasted Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Baked... Food 1 Food 1 • TOPS MARKETS, LLC Deluxe Baked Mashed Potatoes	31.0	429	64.3	3.6	7.1	12.5	7.1
Instant Mash... Food 2 Food 2 • SAVE MART SUPERMARKETS INC. Instant Mashed Potatoes, Roasted Garlic	37.3	357	75.0	7.1	7.1	3.6	7.1

Mashed Potatoes, Original vs Lasagna Shape Veggie Pasta Noodles

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potat... Food 1 Food 1 • MCILHENNY COMPANY Mashed Potatoes, Original	31.4	364	81.8	—	9.1	—	9.1
Lasagna Shap... Food 2 Food 2 • WORLD FINER FOODS, INC. Lasagna Shape Veggie Pasta Noodles	3.9	27	5.3	1.3	2.7	—	1.3

Rustic Scramble Kit vs Rice Style Plant Based Rice, Rice Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rustic Scram... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Rustic Scramble Kit	9.7	129	7.1	1.2	1.2	7.1	10.6
Rice Style P... Food 2 Food 2 • STRUMBA MEDIA LLC Rice Style Plant Based Rice, Rice Style	1.9	6	3.5	—	2.4	—	—

Bowl Mashed Potato vs Fully Loaded Nacho Cheese Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bowl Mashed ... Food 1 Food 1 • IDAHOAN FOODS, LLC Bowl Mashed Potato	36.9	393	71.4	7.1	3.6	8.9	7.1
Fully Loaded... Food 2 Food 2 • IDAHOAN FOODS, LLC Fully Loaded Nacho Cheese Mashed Potatoes	37.0	357	71.4	7.1	3.6	7.1	7.1

Cumin Steak Fajitas Beef Sirloin Steak With Corn Tortillas And Charred Bell Peppers And Onions, Cumin Steak vs Brown Rice, Brown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cumin Steak ... Food 1 Food 1 • SAFEWAY, INC. Cumin Steak Fajitas Beef Sirloin Steak With Corn Tortillas And Charred Bell Peppers And Onions, Cumin Steak	58.2	141	10.5	1.8	1.5	6.9	9.6
Brown Rice, ... Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Brown Rice, Brown	15.9	53	7.1	—	—	1.8	1.8

Brown & Wild Rice With Guinoa vs Organic Green Split Peas + Spinach + Coconut Everyday Dal, Green Split Peas + Spinach + Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown & Wild... Food 1 Food 1 • AHOLD USA, INC. Brown & Wild Rice With Guinoa	100.0	190	37.4	0.7	2.0	3.4	4.1
Organic Gree... Food 2 Food 2 • MAYA KAIMAL FOODS, LLC Organic Green Split Peas + Spinach + Coconut Everyday Dal, Green Split Peas + Spinach + Coconut	35.4	148	17.6	5.6	4.9	7.0	4.9

Long Grain & Wild With Herbs & Spices 90 Second Rice, Long Grain & Wild vs Original White 90 Second Long Grain Rice, Original White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 Long Grain & Wild With Herbs & Spices 90 Second Rice, Long Grain & Wild	57.5	106	19.9	—	0.7	1.3	2.7
Original Whi... Food 2 Food 2 • TARGET STORES Original White 90 Second Long Grain Rice, Original White	99.4	104	20.5	—	0.4	1.4	2.0

Baby Reds Roasted Garlic & Parmesan Mashed Potatoes Made With Red & Russet Potatoes With Skins, Baby Reds Roasted Garlic & Parmesan vs Chipotle Beans, Chipotle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Reds Ro... Food 1 Food 1 • IDAHOAN FOODS, LLC Baby Reds Roasted Garlic & Parmesan Mashed Potatoes Made With Red & Russet Potatoes With Skins, Baby Reds Roasted Garlic & Parmesan	36.8	379	69.0	3.5	3.4	8.6	10.3
Chipotle Bea... Food 2 Food 2 • DURVILL LLC Chipotle Beans, Chipotle	35.1	180	19.5	4.7	5.5	8.6	5.5

Delhi Potatoes Authentic Indian Aloo Matar, Delhi Potatoes Authentic Indian vs Long Grain Brown & Wild Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Delhi Potato... Food 1 Food 1 • AMERICAN HALAL COMPANY, INC. Delhi Potatoes Authentic Indian Aloo Matar, Delhi Potatoes Authentic Indian	29.6	120	13.4	2.1	2.8	5.6	3.5
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

Yellow Corn Organic Polenta, Yellow Corn vs Mashed Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Yellow Corn Organic Polenta, Yellow Corn	68.7	370	80.4	—	4.3	1.1	8.7
Mashed Potato Food 2 Food 2 • HANS KISSLE CO., INC. Mashed Potato	35.6	120	16.0	0.8	1.6	5.6	1.6

Beef vs Loaded Instant Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Food 1 Food 1 • UNCLE BEN'S INC. Beef	53.9	144	28.8	0.8	1.6	1.6	3.2
Loaded Insta... Food 2 Food 2 • FOOD TOWN STORES INC. Loaded Instant Mashed Potatoes	35.1	393	71.4	3.6	7.1	7.1	7.1

Natural Redskin Mashed Potatoes, Garlic vs Thai Red Curry With Jasmine Rice, Thai Red

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Reds... Food 1 Food 1 • PINELAND FARMS POTATO COMPANY INC. Natural Redskin Mashed Potatoes, Garlic	39.7	93	15.7	1.4	1.4	2.9	2.1
Thai Red Cur... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Thai Red Curry With Jasmine Rice, Thai Red	83.0	145	21.5	2.0	0.5	5.5	2.0

Entrees, Sides & Small Meals Comparisons For Diabetics